Friday’s QOD (question of the day)
July 8, 2011
If you were a CrossFit Superhero, what would your name be and what superpower would you have?
AMRAP in 12min of:
10 Floor Wipers
15 Double Unders
20 Squats
Compare to Dec.22/10
Martine leaping over box jumps in a single bound
Awesome picture of Martine
I agree, but I might be a little biased.
Thanks Gabrielle!
WU x2
Strength Dead lift
65#,85#,95#,105#,115#
AMRAP in 12min of:
10 Floor Wipers 55#
15 Double Unders ( 45 Singles)
20 Squats
5rds + 10 Floor Wipers
WU x2 (using 10# for good ams and OHS, pullups unbroken for first time since coming back)
Press x1 45-55-60-65-70-75-80(f)
80 is my previous PR, but according to my last 5RM round i should have gotten 70 today
AMRAP 12
10 floor wipers (65#)
15 DUs
20 squats
7 rounds + 16 squats
thanks for grabbing me a different rope Marc! it made all the difference. you’re a very motivating guy – which makes a big difference at 6am.. thanks!
Nice to meet you Leesa, Ron and Hannah!
have a great weekend everyone!
Nice to meet you too Krista and Marc Thank You very Motivating!!
WU x2
Strength Dead lift x 3
95,100,110,130,keep tight to the end
AMRAP in 12min of:
10 Floor Wipers 65#
15 Double Unders ( scale 45 Singles)
20 Squats (unbroken)
7 rounds & 2 squats (last time 6 rounds 8 floor wipers dec.22\10)
WU x2
Strength Backsquat x 5
65-75-85-95-100
AMRAP in 12min of:
10 Floor Wipers
15 Double Unders ( scale 45 Singles)
20 Squats
7 rounds
WU x2
Strength Front squats x 5
115,135,155,185×4
AMRAP in 12min of:
10 Floor Wipers 95#
15 Double Unders ( scale 45 Singles)
20 Squats
6 rounds & 14 squats (last time 6 rounds 2 floor wipers used 85# dec.22\10)
WU x2
Cleans x1
75 95 110 120 125PR 130PR
WOD with #85
8 Rounds + 8 Floor Wipers – 2 round PR had 6 + 8 Floor Wipers in Dec.
Happy weekend everybody!
Awesome result Joanna!
AWESOME JOB JOANNA!
Double unders & squats….this one’s right up your alley Jo. We should name this WOD “Joanna”
U rock girl!
Great improvement! 2 full rounds?! Fantastic!
WUx2
strength – push press x 5
36-40-45-50×3
WOD
AMRAP in 12min of:
10 Floor Wipers
15 Double Unders (x3 singles)
20 Squats
4 rounds + 10 floor wipers
Nice to meet you Michelle and Greg!
WU x 2
Strength – Deadlifts
135×5, 155×5, 175×5, 205×5
AMRAP in 12 minutes
10 Floor Wipers @ 95LBS
15 Double Unders
20 Squates
5 Rounds + 9 Wipers
Always new faces when I go and a great bunch to workout with.
Back Squar X3
45-55-65-70-85
WOD
AMRAP in 12min of:
10 Floor Wipers
15 Double Unders (x3 singles)
20 Squats
4 rounds + 15 squats
Thanks so much for the great coaching Marc.
Great working out with you Michelle and Greg!
Awesome push at the end Michelle with your squats.
Happy weekend everyone.
Love the picture of Martine!!
Thanks!
wu x 2
push press (supposed to be jerk) 1 x 75, 75, 80, 80, 85 but still got a PR thanks to my cheering squad
amrap 12 min:
10 floor wipers (55)
45 singles
20 squats
4 rounds plus 35 singles
Nice meeting you, too, Krista. Fun with the teacher crew.
If I were a crossfit superhero, my name would be the Hebrew Hammer (only Jewish superhero I know). I would be able to do an unlimited DUs at lightning speed. I would be a magical, benevolent superhero, so I would grant Jane the junk in her trunk she has always wanted.
LMMFAO!! Love you Hebrew Hammer!!
Superman is Jewish
WU X 2
Strength (5′s) Shoulder Press
35-40-45-50(3)-50(4)
WOD 45 lb.
4 rounds
Hotel workout
500m row
10 50# dumbells squats
10 pushups
10 50# dumbell swing
500m row
unsure on time.
CFWU x 2
Push Jerks
5×105
5×115
5×125
5×145
5×160
WOD: AMRAP in 12 m
10 Floor Wipers#95
15 Double Unders
20 Squats
4 rounds +19 squats
Shoulder Press 3RM -> 40-45-50-55-65(F)-60×2(Failed Set)
AMRAP in 12 min. of:
10 Floor Wipers (65#)
15 Double Unders
20 Squats
6 rounds + 8 FW (Dec. 22 – 5 rounds + 3FW)
I have to do some thinking about what my super hero name and power would be. Hmm…
My CrossFit Superhero name would be “Bootylicious” and my superpower would be that I could “Front Squat all y’all’s Mamas”!
I crack villains like walnuts in my giant butt cheeks! My butt cheeks also shoot lightning bolts that help small butted people lift heavy squats! MOUAH HA HA HA HA HA HA HA HA HA!
Bahahahahahaha!!!
LOL!!!!
My CF Superhero name would be “Thruster”.
You don’t have to describe your superpower. We already know !
lol
My superhero name would be John Gonzales and my superpower would be that my shirt just disappears rather than me wasting WOD time in having to rip it off.
Yeaaaaahhhh JG!
wtf – hhahhahhahah I over heat easily
My superhero name would be “Captain Power Snatch”. I would beat all my enemies with a mighty 45lbs bar blow to the chin. KAPOW!!!
I would be Optimus Prime. Then I could wear my shirt that says “Don’t workout on machines. Be one” and it would be true.
I thought we were INVENTING names. Not use existing superheroes. In that case I’M Optimus Prime! Cause he’s just freaking awesome!
Ok, fine…
I’ll be “The Incredible Bulk”. Every time I deadlift, I put on a pound of muscle.
i think i’d be ‘Hefty 1/2 Pint’
my superpower would be that i can grant all folks under a buck fity the power to put bodyweight over their head and lift at least twice their bodyweight off the ground
This question of the day is hard stuff…
Really? …. What about Super Mario???
HAHAHAH that was awesome.
Wow… yeah I guess… my mind was stuck in the comic book world. Hahaha
Latasaurse Flex, King of the gym with Lats that make my pullups look like I’m flying?
I still say, unstoppable force- aka Mikko Salo
I am “Viagrus Maximus”! I can do “Nasty Girls”, “Eva”, “Diane”, etc., etc., all. day. long. Bring it bitches!
LMAO
LOL!! There is one “nasty girl” you forgot…..
I’ll give you a hint. Her name starts with “J” and ends with “ane”. Word on the street is she’s got buns o’ steel
Hee hee hee…
LMAO!!!
Jane is a very lucky girl!
I’d be “SnatchMan”; super powers — who cares; I’m SnatchMan!
HAHAHAHA!
I would be burpee and it has nothing to do with my ability to do burpees……..and there isn’t a move in crossfit called Fartee………but maybe there should be.
CFWU x 2
Strength – Push Jerk x 5
95-105-115-130-145
WOD – AMRAP in 12 mins
10 Floor Wipes 130#
15 Double Unders
20 Squats
5 Rounds and 1 Floor Wipe
800m Run
WU x 2 (did 3 strict pullups without bands…and the rest with bands…YAY!)
Strength: Front squat (x5)
95-115-135-155-165(PR!)
WOD
AMRAP 12 min
10 floor wipers (85#)
15 double unders
20 squats
Total: 6 rounds and 1/2 floor wipe.
Thanks for the motivation, Corinna! You inspire me, even though I come close to death trying to keep up with you. LOL
Cashout: Samson stretch
**I liked this WOD. First time with floor wipers. I’m a fan. Did the entire WOD with double unders (another first). DUs slowed me down but the double under gods granted me one full set of 15 unbroken in my fifth round.
**
NIce work on the DU Lora !
Great job Lora!
WU x2
Push Press 3RM
120-130-145-160-180 (PR reps)
WOD: (125# bar) = 5 + 6 floor wipers
Good job everyone! Feels different to train at 3h15
Push jerk 1x
70-80-90-100-110-120(f)
WOD #65
Total: 4 + 8 fw
First time doing floor wipers…pretty tough. Not easy to get into position with the small 10# plates. Nice work everybody!! Happy weekend!!
Geat job today Martine. I have Push Jerk envy!
Thanks Heather. I envy how great you look!!
WU X 2
Strength: Overhead Squat (3′s)
50-55-60-65-70
WOD
AMRAP 12 Mins.
10 Floor Wipes (45#)
45 Singles
20 Air Squats
4 Rounds and 6 Floor Wipes
***Strength was fron squat
Cheyenne, I envy your OHS power
good job girl !
WU X 2
Strength: Front Squat (5′s)
15-25-25-25-30 (15# more than my fundamental class)
WOD
AMRAP 12 Mins.
10 Floor Wipes (15#)
45 Singles
20 Air Squats
5 Rounds
Congrats on your front squat PR Jordan
WU x2
Strength Shoulder Press x 1
85-95-105-115-130
AMRAP in 12min of:
10 Floor Wipers
15 Double Unders ( scale 45 Singles)
20 Squats
5 rounds
I should have done at least 6 rounds
first time doing floor wipers, I like them
Front Squat – 1RM
95-115-135-155-185-205-225 (PR by 10#)
WOD:
AMRAP 12 Mins…
10 Floor Wipers (115#)
15 Double Unders
20 Squats
6 Rounds + 13 Squats
(PR by 36 reps with same weight as Dec.)
All FWs and DUs were unbroken.
Cashout: 1 bar muscle-up!
Congrats on the bar muscle up!
Cool!!
WUx2
800m Med Ball Run @ 20# for Sonia and baby girl
Skipped Strength for some stretching and did 2 sets of 10 Back extentions.
WOD:
AMRAP 12 Mins…
10 Floor Wipers (95#)
15 Double Unders
20 Squats
5 rounds + 1 FW
1st time doing Floor Wipers. Love them!
Great work 5:30 crew!
Have a great weekend fella CrossFitters!
Oh yes, question of the day…lets just say I am the Great Cornholio! since I needed TLC for my bunghole!
too much information
I think I’m just thankful I didn’t get that one…
WU x 2
Strength: OHS x 5
45-55-65-76-85(3-2)
WOD: 85# for floor wipers:
6 rounds + 4 floor wipers: I probably should have used 75# instead of 85#. Thanks Lora for always making me push harder. Your floor wipers were solid today. I had a difficult time making contact with the bar every time. Good job on the double unders as well!!
Thanks Sonia for coaching!
Good job 3:15 p.m. crew!
WOD: AMRAP 12
10 Floor Wipers @115
15 Double Unders
20 Squats
8 rounds even.
Fun workout, well put together. My shoe came untied racing the clock on the last round. Had to send it flying to finish in time.
Good job 5:30 class, great race Johnny, work on those DUs man! You should have had me.
WUx2
Strength: Back Squat
105-120-130-145-165
WOD:
AMRAP 12min
10 FloorWipers
15 DUs
20 squats
Score: 7rds 10fw
Awesome workout Kevin!!! Great Job 530, and wow Dan – dude ur on fire!!!
Also practiced Turkish getups, Bar muscle-ups and clapping pullings
clapping pullings: 7 unbroken
Bar muscle-ups: 5 unbroken
Super fun day!!!
WUx2
Strength: Push Jerk (3′s)
70-80-90-100-110fail-105 one rep
Form getting better but still over thinking it.
WOD:
AMRAP 12min
10 FloorWipers
15 DUs
20 squats
5 rounds
Love this one: Same rounds as Dec but more weight and did DU instead of singles so pretty happy with that
800 m run
WU – 1 hour hike with the dogs + mobility
WOD AMRAP 12min
10 Floor Wipers (75lbs)
15 DUs
20 squats
5 rounds and 14 DUs
Just short of my PR of 6 rounds but used a heavier weight with plates that weren’t high enough for me to slide under the bar ( so more work to pick the bar up and put it down) All in all, I’m happy and I really enjoyed doing this one one my deck in the sunshine
I must say I thoroughly enjoyed reading everyone’s superhero names and powers – I laughed a lot actually
My superhero name would be the Goat Destroyer and my power would be to convert all goats to favorite exercises… That’s the best I could come up with… I thought of the Cleaning Lady – cleaning lady by day and cleaning super power by night, but seriously, cleaning is just not something I enjoy or consider heroïc 
Have a great weekend everyone!