Thursday 130808

All-levels WOD/Beginner WOD:
A. AMRAP body weight back squat
B. AMRAP body weight deadlift 

Competition Team WOD:
Part A. Bench Press 1 RM.
Part B. 10 rounds for time of: 3 front squats (185/135#), 3 burpees, 3 chest to bar pull ups

Meagan and Claire represent CFNYC at CF Bangkok with some beautiful handstands!

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Here’s what’s on tap for Friday’s classes:

All-levels WOD/Beginner WOD:
Row 1000 meters then 21-15-9 pull ups, weighted sit ups 45/25 then run 1 mile

Competition Team WOD:
Part A. Good Mornings, 5×3-4 reps
Part B. 3×1000 meter row, 5 minutes rest between sets

Run 1 mile with 4 burpee broad jumps every minute


  • stevenrerickson

    Back squat 135-21 155-16
    Dead lift 155-16 175-11
    Really enjoyed this workout, it allows you to work on form with a pretty decent amount of weight on the bar.
    Quads are officially shot after cfe yesterday and squats today.
    Hmm, wonder what Tony did today?

    • Anthony

      You’re too funny Steven…I agree with you CFE destroyed me yesterday as has this whole week of awesome WOD’s. BW=195

      Back Squat=20 @ 205
      DL=38 @ 225

      I agree with Brad–I totally lost mental game on squats and on DL I lost grip–I should have adjusted at top instead of trying at the bottom—that didnt work ….

      Great WOD…..looking forward to tomorrow’s WOD already

      • AndyK

        Steven, Tony killed it today – made 20 back squats at 205 look easy

      • reisbaron

        Great to see people stepping up to the 20-rep…great job! There was a time last year we did it at least every two weeks, and sometimes it would take until the next 20-rep to recover from the previous one. After 130+ jump squats yesterday it would have been a bad idea, but I look forward to tackling it again soon. It can leave you floating for weeks, but it can also smack you down and leave you wimpering in a corner.

  • Brad Hoover

    A: 41 at 140#
    B: 42 at 140#
    Body weight 138#

    Huge mental game on the squats. Grip was failing on the deadlifts.

  • ben

    Hari or Josh- Is the Zen Planner app coming back to the app store at any point? I have it on my phone and use it to sign into and out of classes, but my wife who is just finishing up elements discovered it’s gone from the app store…its much more cumbersome to sign into classes via the website on mobile than to use the app.

    • Hari Singh

      We are checking with Zen and will get back to you (in this comment thread, as soon as we know).

    • Mike

      Zen Planner has a mobile site now that I find is better than anything else they offer (including desktop site and way better than the app). Here’s the link.

      • ben

        Thanks Mike…didn’t know about the mobile site. It definitely has features I wish were in the app (current class size, current reservation list in one place) but since its a mobile site I have to sign-in every time and it takes a while in between pages to load. I wish they could just make that the app!

  • Nicki Osborn

    A: 34 @ 83# Rx (could’ve done more but my back started cramping so I decided it was best to listen to it & stop)
    B: 50 @ 83# Rx (that was a grip workout for sure…woah)

    Between Monday, Tuesday and today – this has been a great (and sore!) week.

  • Jim S

    Run 1 mile 7:06
    22 back squat at 165lbs
    22 dead lift at 165lbs.
    Last year when we did back squat 20’s I only got to 155lbs and I was deep in the pain cave, so this seemed like a good result.

  • Jonathan K

    A. 25 @ 230lbs
    B. 20 @ 230lbs

  • Erik D

    Ah, the juxtaposition of back squats and deadlifts. One I do well, the other, not so much.

    BW: 206#

    Back Squat: 135#: 13/10
    Deadlift: 205#: 20/17

    I feel like I could’ve done more deadlifts, but towards the end, I noticed I stopped bringing the bar back down with a flat back. I figured it was better to stop than risk injury.