Front Squat
3-3-3-3-3
12 Minute EMOTM (Every Minute on the Minute)
Deadlift 85% of 1RM (must be good form approved by a Coach)
5 Hollow Rocks
Here are the details for the 2012 CFNT Spring Paleo Challenge. The groups have been separated. You have until this Wednesday to pay your $20 entry if you plan on competing for the final Prizes.
These are the names of all the individuals who came in to get measured and have pictures taken. If I forgot your name or if I have you in the wrong category please email me at jared@crossfitnaptown.com.
“Going for Gold” 22 members = $440 Total Prize Pool ($220 Per Winner)
| Name |
Paid |
| Liz G. |
X |
| Kim S. |
X |
| Merritt |
X |
| Andy M |
X |
| Josh F |
X |
| Nick S. |
X |
| Adam L |
X |
| Paige |
X |
| Rachel G. |
X |
| Dan G |
X |
| Veronica G |
X |
| Chad W |
X |
| Mike L |
X |
| Kate O. |
X |
| Stephanie |
X |
| Joe S |
X |
| Margie |
X |
| Eric G |
X |
| Mindy |
X |
| Leslie G. |
X |
| Jamie M |
X |
| Jeanne R |
|
“Here to Learn” 24 Members = Awesomely Eager Individuals!
| Name |
Paid |
| Nikita |
|
| Mike W. |
|
| Alex W. |
|
| Andrew B. |
|
| Adam C |
|
| Christy |
|
| Carmen |
|
| Erik |
|
| Brian R. |
|
| Janie |
|
| Shannon |
|
| Megan T |
|
| Megan C. |
|
| Jason |
|
| Mel |
|
| Eric M. |
|
| Megan M. |
|
| Mark F. |
|
| Dave P. |
|
| Alyn |
|
| Agueda |
|
| Josh M |
|
| Jenny M. |
|
| Margaret K. |
REMINDERS:
*YOGA with Shannon at 7pm this Wednesday. Please send her an email at shannon@crossfitnaptown.com to reserve your spot.
*Fundamentals this Thursday will be ROWING!!! Many people need help with their rowing Technique. We’ve added 2 new rowers to the gym. We will have 14 spots available but will allow more to sit in and refine their technique.
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Worked up to 205# Front Squat
Started DL with 345, but dropped to 295 to save form.
500m row in 1:29.5
Ugh! Tried my DL @ 85% of my 1RM and wanted to cry. Back is still sore from GLOC. That darn sandbag! Kept it light today.
Who is excited for tomorrow?!
105# Front Squat
135# DL
what happens tomorrow?
front squat, worked up to 170#
DLS at 265 (or 275? i don’t remember)
500m row at 1:40.1 (left too much in the tank at the end of that one – should have been quicker)
i’ve made my peace with dead lifts. next i will conquer those stupid double unders.
FS #125
DL #173
THURSDAY 9am and Noon cancelled. WE have been approved for demolition of some walls. THIS process will start tomorrow at 9am and is anticipated to take a week. please be patient as things will be moved and displaced for the week.
We will need help Tonight after classes to move things around and make room for the demo crews. We will do our best to work around class times.
Please email one of the coach’s if you have any questions.
Thank you,
CFNT Team
Yay for demo! Maybe we can build it into a workout?
Front squat: worked up to 85#
WOD: started with 85# and upped to 95# halfway through
Row: 1:54 and some change (I think)
Thanks to the nooners for letting me join their mid-day fun!
145# Front Squat
Failed on 155#
185# Deadlift Still working on form
#175 FS
#295 DL
1:45.7 500M row
85# FS – new PR!
125# DL
2:07.0 500m row
Front Squats 135-135-155-155-165
Dead lift 265#
500 m – 1:38
Looking forward to the new look and space!
Worked up to 250# on FS. Depth on the last rep was questionable. I was afraid to fail with metal weights.
355# Dead lift + 5 hollow rocks for 12 mins every min on the min
FS: 125-135-145-155-165
DL: 185#, 200# on last three rounds
500 m row: 1:51.1
FS: Worked up to 110# then went back down to 100# for the last 2 rounds
DL: 225#
500 m row: 2:08 (yeah….so I should go to that rowing fundamentals class on Thursday eh??)
FS: worked up to 125 – should have gone further but wanted to focus on technique.
DL: 185# for all 12 rounds
Row: 1:39.3 – NEW PR!