Wednesday 140716

A. Deadlift 7×1
B. 10 Min AMRAP:
Lateral Over the Bar Burpees
Deadlifts (up 65% of max today or deadlift weight you used 7/10/14)

A. Deadlift 5×3
B. For time:
25 Burpees
3 Rounds:
15 Ring Dips
50 Double Unders
25 Burpees

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.


ICYMI: How-To Seminars are BACK at CFNYC!
How structure affects function
Should you stretch before running?
How to be more confident, according to science
Why so many kids can’t sit still in school today
6 tips to develop the overhead squat

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

3 Rounds For Time:
500m Row
25 Thrusters (45/33#)
15 Pull ups
Rest the Time it takes your “Partner” to complete the round, but start on “the minute”

A. Deadlift 5×3
B. For time:
25 Burpees
3 Rounds
15 Ring Dips
50 Double Unders
25 Burpees


  • Edward

    6:20 cfe w/ Erica. 5 rounds: 19, 10, 8, 6, 7 all strict. PR’d last time by 7. Tried a transition my grip the 4th round and ended up semi slipping. But feeling great!

  • Jonathan D

    A. Deadlift 7×1: 135-185-205-225-245-275-325 (PR by 10#). Went in wanting to beat my PR from the last time we did singles and succeeded. Not too far off from being able to deadlift double my body weight. Dang.
    B. 10 min AMRAP 2,4,6,8… DL/OTB burpees (185#): 14+3. I feel pretty good about those results but I’m also glad I’m taking a day off tomorrow. Woof. Thanks again to Hans for counting me down on the deadlifts. Really helped to keep me from straying from the bar.

  • Jordan Krasne

    6:10 eWOD w/Chris.
    A. 185-205-235-255-275
    B. 12:43 Rx

  • Dani Freeman

    6:10 eWod with Chris.

    Worst Warm Up Ever.
    A. 153-173-173-193-213
    B. 21:19 (I think?) … Box Dips. Arms shot.


    • Edward

      Did he have you do the 2 rounds of 10 double kb swings, 10 double kb front squats, 10 swings and 10 double kb thrusters? πŸ˜‰

      • Dani Freeman

        That’s the one…but 3 rounds.

        • Edward

          Yeah – that really should be a WOD on its own. Lol

          • Dani Freeman

            This is true. It was evil.

  • Benny Roitman

    7:10 eWOD w Chris
    WU: 12# KB then 2x 16# KB
    A: 225 – 245 – 250 – 255 – 265
    B: 10:50 Rx
    EC: chit chatting w Yoni [welcome back, mate]

    • Glenn McMahon

      Great job on EC keep it up!

      • Yoni R.

        Had to work off all my built up hot air… Thanks Benny, Good to be back!

  • Lisa VanBemmelen

    5:30 Beginner w Sofia
    A: 133 – 183 – 203 – 213 – 218 (PR)
    B: 10 rounds + 15 reps at 60% of 1RM (133lb) My legs still feel shot from Monday…so I ended up using my back too much πŸ™

  • Patrick

    6:10am endurance wod
    6 rounds strict pull-ups: 65 total (12-12-10-10-10-11)

  • Madison

    6am w/ Michael “4min mile repeats” Bultman
    A: Worked up to 285#… a bit shy of PR
    B: 135 reps @ 135#
    Woke up this morning thinking “alriiiight, deadlifts”… left gym class thinking “f****ck, deadlifts”.

    Congrats to Adam on a strong looking deadlift PR!

    • Michael J. Bultman

      And this afternoon, you’ll think, “I miss deadlift.”

      • Madison

        Right about now, I’m missing some “Good Vibrations.” Can you take care of Marky Mark next class?

        • Glenn McMahon

          Madison, please don’t encourage Mr Bultman

          • Madison

            No facetiousness here. Bring the Funky Bunch, for real!

  • Eric Chow

    7AM with Kyle

    A. Deadlift 7×1 – worked up to 365#..Gotta work on catching up to you Rich!
    B. 10min AMRAP at 225# – 14 + 21.

  • BenS

    A: 275, 325, 325, 375, 375
    B: 13:06 – ring dips were especially tough today

  • Addie B

    7:10am eWOD w/ Chris
    WU: 3 rounds: 10x Double KB swings, 10x Double KB FS, 10x Double KB swings, 10x Double KB thrusters: 16kg, 20kg, 20kg (didn’t complete thrusters)
    A: Worked up to triple at 365#. This weight felt really solid but I ran out of time to get another set in.
    B: 11:59 rx
    Really good workout today. Great mix of strength and endurance.

  • Chris F.

    6AM with Coach Bultman

    So I decided last night to do the eWOD at 6:10PM because I love bench press and then go this morning at 6AM cause I love deadlifts, in fact they’re my favorite heavy lift. But this schedule is not advisable as I now feel like a mack truck hit me.

    A. 135 – 155 – 185 – 225 – 275 – 295 – 325 (PR of 10). Felt strong, like I might have been able to do a little more.
    B. 112 reps @ 185 – I nearly met my doom with this.

    • Michael J. Bultman

      Great hustle towards the end.

    • Glenn McMahon

      What are you talking about, you looked fresh when I saw you. Good work!

  • Alex Behrman

    6:40 with Sofia
    A: Worked up to 173#. Failed at 183#
    B: 12+27/93#. I’m still so mad about not getting that last rep to get to an even 14.
    Kept it light today – yesterday’s WOD (particularly those reverse lunges) made today really tough. Although I’m pretty sure this one would have been rough either way.
    Deadlift days are still my favorite. Also, excellent music this morning.

    • lauracton

      Beyonce halftime show was legit.

  • Craig Bagno

    7:10 am eWOD with Coach Chris. Had some fun. Learned some stuff. Perspired heavily. DLs up to 245. Still shooting hips ever so slightly, i fear. The MetCon in 13:50 with Rx everything. Ring dips strict. Broke the DU’s in half at 25/25. Harder than it looked on paper. Awesome.

  • Rich J

    A: 225-275-315-365-405-425-445
    B: finished round of 14 w/ 225

  • Stacey Pearson

    I told Coach Chris this morning, that I had planned to do the eWOD with him this morning, but took a rest day instead. He looked very pleased, and told me I’m maturing as an athlete. At least I’m maturing somehow.
    Welcome back Yoni!!

    • Jaclyn Henry

      i blame Starbucks, and that really creepy person who chatted you up in Harlem this morning πŸ™‚

      • Stacey Pearson

        Haha. I blame the back squats and row sprints. πŸ˜‰

        Plus, I’m saving myself for 12:30 with Avery tomorrow. Avery is a rare treat, and might be the only reason I’m not crying over Sara’s absence.

  • jenntang

    7:10 e-wod
    Back squat 5×3: 173-193-203-208-213
    WOD: 9:20 with box dips

  • Laura G.

    A: Deadlift: 133-153-163-173-183-193-203 (been my PR for a while, can’t seem to find the mental energy to get above this number).
    B: 112 (12 rounds + 24) @ #133. Oof.

  • John E

    10 am with Erica
    DL is an all time goat. Don’t know how it’s possible for anyone to squat more than he/she can deadlift but…

    a) 275, 295, 305, 315, 320, 325, 330
    b) 205# worked up to round of 14. DLs unbroken, burpees very broken.

  • John Gawey

    7:40am (all-levels) with Sofia:

    A. Deadlift 7×1: Worked up to 375 (PR)
    B. 10 min AMRAP 2,4,6,8… DL/OTB burpees (185#): 16 rounds (it was a buzzer beater).
    Great programming.
    Although I would like to make the 7:10 eWODs, those extra 30 minutes of sleep are critical!

  • Glenn McMahon

    Yani is such a STUD showing off perfect L-sit hold. Rumor is he was up there for over an hour. Well done Yani

  • Glenn McMahon

    UWS 6am w Mr. Bultman. Great ALL LEVEL WoD, who doesn’t love a Deadlift /Burpee combo?

  • colindowell

    12:30 with Sofia
    A: Deadlifts 7×1 185, 205, 225, 245, 265, 285, 305 (no rep)
    B: 14+10 with 155# deadlifts

  • louiea

    Are those Bare-XF’s? πŸ™‚

    • Nicki Osborn

      She is my spirit animal.

  • Yoni R.

    7:10 eWOD with The Silver Fox

    A. Worked up to 3 x 305lb
    B. 11:33 Rx
    EC: Chin wag with the legend himself – Body weight ninja Benny

    Thanks for all the Love guys! Good to be back!!

    • Michael J. Bultman

      Careful there, new guy.

  • Justin Jeng

    6:00 PM Beginner w/ Sophia

    A. 135 (3)-135 (3)-185-205-235-255-275
    B. 14 rounds @ 135#

  • 5pm w Brian
    Deadlift: worked up to 365.
    amrap ladder: 12rounds + 4 @ 225#

  • Andy Graves

    6:10 eWod w/ Brian
    A: 225, 275, 305, 325, 345 (10# below my last 1RM)
    B: 10:24 subbed 45 sec on the air dyne instead of DU’s because of foot issues. It was pretty horrible.

  • Nicki Osborn

    6:10pm Experienced with Brian
    A. Didn’t go too heavy, legs still recovering from Hail to the Queen: 83-103-123-143-143
    B. 11:58 with box dips (no feet on the ground!)…surprised myself with how strong my shoulders are these days, felt really good even after benching yesterday. Time to start doing more ring dips!

  • Ernie

    Experienced @ 8:10pm

    DLx3: 135-185-225-315-365
    WOD: 9:03 RX

  • Jenny

    5:30pm CFE with Kasey: 39 pull-ups (10-10-10-9) with blue band. Finished with 5th round of run.