Wednesday 4.4.12

First onramp at CFN 3yrs ago. Who’s that up top 2nd one in from the left? 

For those of you who don’t know. That’s Jay Yoon. Say hello if you see him around the gym.




max reps@95%of90%1rm

 “sexy bag lady”

kb swings@53/35

box jumps@24/20


row 2000 meters

run 1 mile

Staci if you want to do cleans you can 🙂 



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11 Comments on “Wednesday 4.4.12”

  1. Joe Says:

    7:45.9 on the row. Big 20 meter pulls to start, then faster cadence for the last 7-800meters. Based on the clock, I either ran a 4:11 mile or a 14:11 mile. I’d bet on somewhere in between.


  2. Dan Alting Says:

    Did the regular WOD today as I have been running the past few days

    Deadlifts – 5@275, 3@310, 5@345 back still not feeling great

    11:25ish on the WOD


  3. Asian Jay Says:

    Ohhhhhhh Herroo everybody!


  4. SACKrifice Says:

    Asian Jay is AWESOME!!!!!!! He is a LEGEND at CFN!!!


  5. Matt t Says:

    Comp: 15:31 row was around 7:23.
    Did some power cleans after working on good solid reps.


  6. Heather Donnelly Says:

    Took me 19:15. That was way slower than the last time I did this wod. Ugh. 😛


  7. Jodie Says:

    I didn’t look at the overall time bc i wear my ply shoes for rowing and Nike free for running. I estimate about 45 sec for shoe changes.
    Row 8:33
    Run 8:29
    So 17:02 plus shoe change 🙂

    Feeling a bit more successful than last 2 days.

    Jay Yoon u have come SO far. Cfn wouldn’t b the same without u!!!!! 😉


    • Jodie Says:

      OLY shoes!! Why is “oly” not a word according to autocorrect??? That is frustrating!


      • Asian Jay Says:

        Thanks Jodie! It’s been a great journey and I couldn’t have done it without you and Gil and the rest of the CFN community!

    • Ryan C. Says:

      damnn i was hoping there was rest in between, im doing this tomorrow…. today was rest day. Goood job everyone!!!


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