Friday’s QOD
January 27, 2012
Do you have a pre-workout ritual or routine?
Death by Thrusters with a twist (95/65#)
On the first minute perform 1 thruster, on the second minute perform 2 thrusters, 3 on the third and so on until you cannot finish the thrusters in the minute. Once you fail to complete the number of thrusters on that minute, begin the next minute again at 1 thruster and so on for the duration until the 20th minute. The workout lasts 20 minutes for everyone.
Score is total thrusters completed.
Tim gets set for another lift
Oooohhhhhh hellllll yes!! I’m dying already!
You so called it yesterday!
The caption should say:
”Tim gets set for another PR lift”
I’m jealous, he is getting PRs on every single lift!
WUx2
Deadlifts x 5
95-115-125-135
Stopped due to lower back soreness.
WOD *modified*: “Death by Front Squats with a twist”
Once you fail to complete the number of thrusters on that minute, begin the next minute again at 1 thruster until you reach 20 minutes.
Score: 123
Failed at the 15th round with only 3 reps. Probably should’ve kept it on my shoulders after the 14th round for more reps into the 15th round.
As for the QOD, no superstitious routine, just getting ready and warmed up.
WU X 2
Strength 5 reps
Front Squats
70-75-80-85-90 fail
WOD: Death by Thrusters
Died after the 11th Minute
Score: 104 Thrusters
WU X 2
5 x push jerks 45-50-55-60-65
WOD: Death by Thrusters
Died after the 13th Minute
Score: 125 Thrusters
Have a great weekend everybody!
45#
WOD @ 45#: Made it through the 14th round, failed the 15th.
130 thrusters.
My legs hate me!
Nice work, SHANNON!!
Thanks Amanda! You too.
WOOHOO…well done Amanda
WU X 2
Strength – Practiced muscle ups but still wasn’t able to do it, I’ll just have to wait until I’m older….muhahahaaa
WOD: Death by Thrusters
Died after the 11th Minute
Score: 111 Thrusters
QOD – Turn off alarm, roll around in bed for a min or two, get up use the washroom……oh I mean nothing special, just trying to get my strength on time before the WOD. But I do have more of a routine after the WOD, it involves a lot of eating – something quick right after the WOD like a banana or an apple, breakfast, and some carrots and nuts within the first two hours at work.
WU X 2
Strength shoulder press
5 at 85, 95, 105, 106, 110
Felt something in my shoulder so I backed off knowing thrusters were coming up.
Death by thrusters.. At 70 lbs.
Made it through 14 rounds failed on 15.
Total thrusters 136
Great work out.
QOD all mental, look at the WOD a head of time then visualize the work out before getting to the gym. Take advantage of the warm up to be ready for the class. And always arrive early to the gym.
Hey Tom, that’s my QOD!!!
well that is a great question and it is very interesting all the different answers. i enjoy reading how everyone handles things just a little bit differently,
Wu x 2
Strentgh
Shoulder Press 5′s
55-60-65-70-75
WOD @ 55lbs: failed the 13th round!!
114 thrusters.
Great job Elba
Mobility
WU X2
Strength
Push Jerk x 5
55-65-70-75
WOD @ #45: died in 19th round but did 15…so close.
Total Thrusters: 187
Shoulders are still BURNING.
QOD: Look at the WOD at 4:30am on phone, try to sleep until 5am. Normally I can’t fall back asleep so I get up, eat a banana then off I go
. It’s awful but it works for me.
1 – Amazing work on the WOD!
2 – Wake up at 4:30?????? That is crazier than 187 thrusters!
1-Thanks!
2- I know it’s awful and I am trying to break the habit.
Holy Hell! That’s a lot of thrusters. Nice Job!
BEAST MODE
Great job on the thruster’s today Shannon!
Shanny you rocked it today!! Super impressive to watch! Guess I will have to have a tshirt made! ha ha
You rocked that WOD girl! How was washing your hair this morning?
Or lack there of ha! Damn non-snow days haha!
Shannon, crazy amazing!!! GR8 T-shirt, think Mat needs one too
Great Job Shannon!
Holy crap! Well done!
wow! we should all start eating bananas at 4:30am!!
WU x 2
Strength 5x OHS
55-65-75-85-95 (x1)
WOD as rx’d – Died at the 12th round, so did 11 + 2, and then got to 8 rounds complete.
Total 104 Thrusters. And I had a meeting at 9am and had to go up to the 3floor and of course my co-workers always takes the steps
QOD : Does a nervous pee count?
Hahha! I do the same thing….. Coaches calls okay everyone ready ?! And I’m in the washroom trying to hurry ! NOOOOOOOO!!!! I’m not ready!!!! lol
WU x 2
Strength: Front Squat x 5
100-120-135-155-165
WOD @ 65#: Failed in the 13th round. (12 rounds + 8)
Total Thrusters: 114
QOD: Tiptoeing to the kitchen, boot up the laptop check the WOD, depending on the workout brew a cup of coffee for some added jolt
Eat some protein & carbs, do some stretching and off I go.
My legs hate me!
haha not looking forward to this
QOD: 4:45am, alarm goes off. I have my breakfast (hard boiled egg + half a banana) eaten before 5:30am to give it time to digest so I don’t barf during my wod.
Other than that, nothing special, just try to make sure my strength is done at least a few minutes before the wod so that my muscles aren’t fatigued before I even start.
Up at 4:45…that’s just gross!
Agreed. That would be MY workout, right there. You morning people are a special breed.
QOD: My pre-WOD “ritual” has two parts. First, I properly fold and put on a bandana, surprisingly i feel somewhat naked without it (it also burns when sweat gets in my eyes). Second, I tie up my iron ring with the laces inside my short/gym pants, tucked away at my waist for every single WOD.
Crossfit made me superstitious.
Bandana Man!!!!
WU x 2
Back Squat x 5
135 – 155 – 175 – 195 – 215
Death By Thrusters Rx’d @ 95lbs.
Failed in the 12th round with 10 and worked from 1 back up to 8
Total Thrusters – 112
QOD – Wake up at 5:30, Look at the WOD, try and sleep, get a little nervous, have a banana …off to the races….
WOD @ 65#: Failed in the 13th round. (12 rounds + 8)
Total Thrusters: 114
Strength X 1
Back Squat
50-60-70-80-90-95
WOD @ 40 lb.
Died in the 11th round
Reps 99
Thanks for the push guys.
Heather you showed pure determination and stubbornness this morning. way to go!
Awesome score Heather!
Nicely done Heather
I am booked for 315 and have to cancel
Hi – please cancel my 415
CFWU x 2
Strength – Front Squat x 5
135-150-165-185-205
WOD – Death by Thrusters 95#
Completed 14 Rounds – Total 136
Nice work on the thrusters Jamie!
Great job Jamie!
Sweet! Great job on the WOD Jamie.
Nice job Jamie, wish I could’ve been there to hear the grunting
wu x 2
strength: cleans x 1
95-110-125-140-155 (PR of 10#)
WOD – Death by Thrusters 75#
Total 116
Today was a very big day for me. I got my first muscleup today!!!! It felt soooo good. WOO HOO!!
Congrats on the muscle up!
So awesome!!!!!!
That is awesome Darsey!
Great job on the muscleup, you made it look easy!
Way to go Darsey!
Atta boy Darcy.. Knew you would get it soon!!
you da man, congrats!
WOOHOO! Congrats on your muscle up!
Thanks everyone!
Nice job man !!
Awesome job on muscle up!
ATTA BOY!!!!! CONGRATS!!!
Congrats man!
Congrats!! http://vimeo.com/35780375
Yea Darsey, way to go.
WU X 2
clean x 5
100-110-120-135-155 (20# PR for reps)
WOD: Death by Thrusters @ 85#
Score: 105 Thrusters
Good job on the WOD and that is a big PR Francis! Nice!
Nice PR Francis! Well done
Nice PR Franky!
WU X 2
Strength: Back Squat x 3
135-150-165-185-205
WOD: Death by Thrusters with a Twist @ 75#
Score: 104 Thrusters
Two pooped WODs in a row for me. I think my body is telling me not to take 2 weeks off again! But it’s been an exceptionally rough week and I am very greatful to have CrossFit to clear my head and get me focused.
And CONGRATS TO DARSEY ON THE MUSCLE UP!!
WUX2
Shoulder Press(5)
35-45-55-60(4)-60(4)
WOD
Death By Thrusters with a TWEIST
45# TOTAL=121
I meant TWIST…lololol God I’m tired… lol
Nice work Julie
WU
Strengh: Back Squats
135-145-155-165-175 (fail)
WOD @ Rx 65 lbs
Total: 123
Tough one!
10 minutes time cap
4 rounds
250m row
50 double under’s
Time: 8: 56
You must have been pretty winded after those 4 rounds!
Your’re on fire Corinna! Great job!
That was after the Thrusters??? Crazy!
Double WOD? Crazy girl! Nice job today
Wow! nice work
Somebody’s gettin’ ready for the games…
Apparently death by thrusters is just a warm up for you? Lol.. Great job Corinna!
WU X2
Strength: Back Extensions 10 X 3 sets
WOD: “Modified” – Death by FRONT SQUATS with 65#
TOTAL: 111 Reps
(11 rounds + 9 reps, then 8 more rounds)
Modified does not = easier, does it? Good job!
WUx2
Strength- Front Squat X1
155-195-215-235-245(PR)
WOD as Rx’d
Total –> 89 Reps
Tried breaking my thrusters into small groups but at the end it would have been better doing them as much as possible unbroken.
Foam rolling.
Great job 5:30!
Have a great weekend fella CrossFitters!
WU x 2
Cleans x 1
135×10-155×3-175×3-185-195-205-215-225 (PR # 20) thanks for coaching and the extra push MC and thanks for sharing the bar marcel, you did awesome on your cleans!!
Death By Thrusters Rx’d @ 95lbs.
Failed in the 14th round with 10 and worked from 1 back up to 6
Total Thrusters – 122. Not sure if the math was right there..
QOD – stay up till 12:10 to see WOD, then dream/nightmare about it all night, wake up feeling like I’ve already done the WOD! Lol. Think about it all day at work trying to strategize the best way to go about it, then hit the WOD with no real plan , just end up going all out anyway!! LOVE THIS SPORT!
Jeff, you’re the ultimate CF junkie! I think they write paper about people like you.
Yup…
AWESOME PR on your cleans! WOW! And great job on the WOD.
Nice PR Cross Fit Junkie Jeff!
You killed those cleans Buddy!
No strength
WOD as Rx’d
112
Got 10 reps in the round of 12.
Fun WOD!!! Have a great weekend people!
Nice job as rx Johnny, you are CORE!!
WU x 2…still working at my kipping PU’s. They are coming, slow but sure, got 7 in a row today. Yay!
Cleans x 1: 70-80-95-105-105
Stayed at 105 to work on form.
Death by Thrusters…with a twist @ 50#
Failed in round 14
Total thruster = 118
My legs hurt!
No real pre-Wod routine, other than race down Beaverbrook St. at 5:59 a.m., trying not to be late…..No, I am not up at 4:30 a.m. in prep for the gym. Kudo’s to those that are!
YAY for your progress on pull ups and great job on the WOD.
WU x 2
Strength: Overhead Squats X 3
45, 65, 95, 115, 135 x 3
155 x 2 Reps. Failed on the third rep.
WOD – Death by Thrusters 85# Total = 91
Wow on the OHS shel.. Great job!
155# OHS? Are you kidding me? Nice work!
Awesome OHS!!!
My bad, the last set was 150lbs not 155. I type faster than I read.
I take back my compliment you lying whore!! Lol
WUx2
Srength Cleans
95×5 135×5 145×5 145×5 145×5 worked on form
WOD
111 Liked this one.
WU x 2 (pushups on rings)
Skipped strength again today. My body has been enjoying the break. Foam roller and lacrosse ball on back/shoulders/hip flexor
WOD
“Death by Thrusters with a twist”
as Rx @ 65#
Score = 140
Completed round of 15. Made it to 10 thrusters in round of 16 then I died….
Liked this WOD. What the hell is wrong with me???
QOD – no ritual except the sleep deprivation portion that Jeff mentioned – staying up until midnight to satisfy my curiosity for the next day’s WOD. Its a sickness…
Wicked job Lora! I knew you would kill this one.
YOU ARE AWESOME!!!!!
Great work Lora.. You killed two WODS in a row.. Too much rest? Apparently my nightly WODS are not taxing enough for you!! Lol and I’m prepared for the backlash so let’s have it!! Lmao
Nice job, it nearly killed me to finish round 14, did my last thruster with only 2 seconds left to rest!
WU x2
Clean 5RM: 100#
WOD @ 55#: 100 reps (died after 11th round… only got 6 in the 12th round)… more than 50% push press but still happy I did it.
sorry completely forgot to cancel my 3:15 class as I got in last minute for the 7 am class… no excuse beside 12 days straight of work and mentally exhausted… hope no one was out cause of me… more burpees to come…
QOD — “Pee Break”
CFWU x 2
Cleans x 5
95-115-135-155-175 Definite PR for reps
Thanks for the push Jeff, I was actually planning on going to 145, I feel a new 1 rep PR coming.
WOD — Completed 11 and then got 6, but here’s where reading the WOD carefully comes in…I stopped after failing round 12. Then I saw Mario still going and I was sure he had too! Thanks for filling me in Mario…
I think my total is 94 reps.
You did great on the cleans marcel, impressive since you were 30# past where you were going to stop and it still looked easy.. Not bad for a couple of old timers! Lol
Nice PR my man!
Great PR Marcel!
WOD @ 95# -> 118 got 6 reps on the round of 14
I am calling for an immediate audit of your Crossfit Journal. lol