Have you had less sick days since starting CrossFit?
AMRAP in 2 min
5 Clusters (115/80#)
10 Pullups
15 Double Unders
Rest 30 sec
Complete 4 cycles
Compare to Nov.21/11
Scott and Chantal headed out for a run
Friday’s QOD
Categories: WOD's
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QOD : havent been a member long enough to day… Havent been sick since May though
day = say. I really should re-read my posts before hitting enter…
You’ve been running to fast for the germs to catch you…
*too
haha! I work at a desk all day though and people around me are sick! ewww…
Mobility
WU x 2
Foam roller
WOD
AMRAP in 2 min
5 Clusters (115#)
10 Pullups
15 Double Unders (scale 45 singles)
Rest 30 sec
Complete 4 cycles
Score: 119
WOD – Score = 140 #70
Shoulder getting better everyday, Kevin you were right…… Don’t rest, work within your range, and recovery will come much faster.
Great job 6am Crossfitters.
QOD – Absolutely! I noticed it within the first six months – and the one cold I’ve had since starting crossfit lasted much less time.
Mobility
WU x 2
Practice DU’s (one single/one DU)
!!
lots of 6′s, 5′s, 2′s and 1′s
WOD
AMRAP in 2 min
5 Clusters (75lbs)
10 Pullups (green band)
15 DU’s 1st round + 45 singles (last 3 cycles)
Rest 30 sec
Complete 4 cycles
Score: 131 YEAHH!!!
PR from last November= 17 more reps!! 10 lbs heavier and green band instead of big yellow band, and 1st round was all DU’s instead of singles, glad I did it!!
Great job 6am class!! Now time to enjoy the weekend!!
Great job on the DUs Elba! I think I will use your same strategy of 1st round!
Nice work!
Nice work, Elba!
Great job Elba!
YAY for progress!!! Nice work Elba
Great job Elba! You inspire me to work hard!
Thanks Everyone for your kind words they mean alot to me!! Great results today
Way to go girl!
Way to go Elba!
Warmup
Push press (3) 65-75-85 ran out of time
WOD with 65lbs
138
Bad DU day. This week was a rough one mentally for me. Wednesday had a DNF, shoe lace came untied during the beep test, and my ponytail kept getting caught in the rope during my DU swing. I know next week will be better. Now just trying to decide if I should rest tomorrow or come back tommorow with a vengeance.
Nice to see a balance of ladies to men at the 7am!
Great job everyone!
I’ve heard it all now.. Your ponytail screwed up your DU? Damn I have to grow out my hair so I have an excuse!! Lol. And I say come back tomorrow with a vengeance!
Hehe…do it!
haha! I had that problem too… I do a french braid when there is DU on the menu. Next thing you know, I’m able to do more than 3 in a row! lol
Yes, I agree with Jeff. Come back tomorrow with a vengeance but tape you shoe laces, shave your head, and drink tons of Red Bull
LOL!
Haha! I don’t think anyone would want to see me on a redbull high! I drink decaf coffee and still manage to get a buzz
You need to treat yourself to a day at the spa Gillyon! You are so hard on yourself. I wish you could see how fit you are! You rock!
Mobility
Wux2
Foam roll
WOD. “prairie fire”
Am rap 2 min
5clusters. (115/85). I did 95
10 pull ups
15 du
Rest 30 sec
X 4 cycles
118 total
Rob Brydges
WU x 2
Cleans x 5
115-125-135-145-150(pr 5#)
WOD
AMRAP in 2 min
5 Clusters 70% @ 95#
10 Pullups
15 Double Unders
Rest 30 sec
Complete 4 cycles
Score: 134
PR from Nov 21: 35 more reps, 15# heavier, did DUs.
Thanks for the extra push Joanna and Kevin, it really helped me from stopping.
WOW Trent! Great improvement on the WOD. More reps, more weight and doubles!! And a PR on your cleans? Way to go!
Crazy pr!
Trent, that’s awesome. Seems like your progress has picked up speed lately!!
Trent your hard work is paying off! Just awesome
That’s a pretty awesome improvement Trent! Nice PR(s)!!
Amazing effort and result Trent!
Awesome PR Trent!
Nice job buddy!
Mobility
WU x 2
Strength Push Press 5 x 45-50-55-60-65
WOD “Prairie Fire”
AMRAP in 2 minutes
- 5 Clusters 70% @ 45#
- 10 Pullups (blue band)
- 15 DU
Rest 30 seconds
Complete 4 cycles
Score : 140 even
I did 35 rep each cycle, easier to add
My DU went really good today, all unbroken !!! Thanks for the “pick it up pick it up” and the “finish it” coach, those wise words kept me going hehe 
Great job everybody !!
Nice work Chantal! Congrats on the unbroken double unders!
Yes! Nice!
Good work Chantal. Good job on the double’s!
WU x 2
Push jerk x 5 45-55-65-70-75
AMRAP in 2 min
5 Clusters (50lbs)
10 Pullups (green band)
15 DU’s
Rest 30 sec
Complete 4 cycles
Score: 86
45 reps less than in November, a PW (personal worse) perhaps?
It’s not all gloomy, 15# heavier and felt fine; but the Pull Ups were F&^%ing not happening! I will channel this anger into my next WOD!
Great job 8:30 crew!
When will I see you Michelle!
Soon, I hope! We must be on completely opposite schedules.
Good work Michelle. The way I see it, you used 15# more today…so that is not a PW at all!
Mobility
WU x 2
Front Squats 5@ 65-70-75-75-75
WOD “Prairie Fire”
AMRAP in 2 minutes
- 5 Clusters @ 50#
- 10 Pullups (purple band)
- 15 DU
Rest 30 seconds
Complete 4 cycles
Score: 100
Legs and arms still not strong, but Im proud I still went!
I’ll keep scalling and taking it easy until I know whats up with this…
Awesome job everyone today!!
Nice work Nadine
Hope you get some answers soon about your arms and legs. Until then, I think you’re smart to keep scaling, but stay active
Hope you are feeling yourself soon Nadine!
Thanks a lot girls!
I really don’t want to stop going, even if my body is trying to tell me to sometimes…
My mom just told me last night that in both side of the family, there’s blood clot problems… My grandfather from my dad’s side dies of a heart attack due to blocked arteries, and same for my grandmother from my mom’s side…SCARE ME NOW cause it sure feels like poor circulation to me!!
Anyways, going to see my doctor again Friday and she’ll probobly send me for more tests once I tell her that…
Qod: yes and one main reason was taking the holistic dietician’s recommendation to take vitamin C and D during the winter months.
Mob
WUX2
Strenth deadlifts x5
145-155-165-175-185
WOD “Prairie Fire”
120 Reps (80#, ring rows, Double Unders)
Oh man. I am never EVER going MIA from crossfit for 3 weeks again. I felt every single one of those workouts missed during today’s WOD. I actually loved the WOD but was frustrated to tears over my out of shapeness haha. Praire Fire, we will meet again my friend….
I am glad to be back
And WE are glad to see you back!!
Ummm…that is a fantastic score despite being MIA. Nice work!
Welcome back
Great to have you back Kimmy! Leave a bread crumb trail next time you leave and I’ll come bring you back!!
Nice to have you back Kimmy!
YAY!!! Welcome back!! I’ve missed you!
Can’t wait to see what you do to “Prairie Fire” next time!
Great work on the WOD today! Those were some heavy clusters
mobility
wu x 2
strength – Dead lifts x 5
135, 185, 235, 255, 275×2
WOD : Prairie Fire
AMRAP in 2 min
5 Cluster (115#)
10 Pull ups
scale – 45 singles
rest 30 sec
complete 4 cycles
score = 114
Good job Gilles! Heavy clusters! Way to go!
I don’t remember the last time I had a sick day. I have never been someone who gets sick. I definately feel better since crossfit though.
Strength shoulder press x 5
45-50-55-60-65
WOD scaled
5 clusters @ 65#
10 pullips
45 singles
Rest 30 sec
4 cycles
130 reps PR of 16 reps with 10# more. Oh so happy with that
must be the afternoon class more energy!
Nice job Maria – enough to keep you coming in the afternoon at a respectable time??
Nice PR!
Sweet PR Maria!
Woohoo! Nice work Maria! Congrats on your PR.
Prairie Fire Rx’d – 134 reps
PR of 2 reps from Nov/11
Nice work Joanna! A PR is a PR!
Nice job Joanna!
Well done Joanna
Sweet score!
WU x 2
Shoulder Press x 5
85-100-105-110-115 (PR reps)
SO happy to break through the 110 barrier that I have been stuck with for a couple months!
WOD:
AMRAP in 2 min
–5 Clusters @ 115#
–10 Pull-ups
–15 Double Unders (45 Singles for the last 3 rounds)
Rest 30 Sec
x 4 Cycles
102 reps.
PR of 23 reps, 30# and from med. yellow band to no bands on the pull-ups!
I wanted to get through the skipping a little better, but I am really happy with my improvement from the last time!
HSPUs and DUs are my next two goats to tackle.
And thanks to Kevin McD for crawling back and tackling “JT”. Good work buddy!
As usual your progress and “grit” are amazing. Nicely done Blake!
Nice PR Blake!
Nice PR Blake! Well done!
Amazing PR Blake! Seriously. You’ve made some fabulous gains (and you’ve worked really hard for every one of them). Congrats on breaking the 110# barrier with the shoulder press. That must have felt good!
Nice job man!
MOB
WU X 2 (Toes thru rings)
Push press 3′s
80-90-95-100-105
AMRAP in 2 min
5 Clusters (115/80#)
10 Pullups (purple band)
15 Double Unders
Rest 30 sec
Complete 4 cycles
Time: 126 reps
PR of 5 reps + 15# heavier, smaller band and DU’s with no singles! First time with double unders in a wod without single in between (other than the DU wod
) Can’t believe how much faster they are!!
Having done yesterday’s wod on my rest day I really didn’t want to do a 5th day this week and of course now I’m glad I did. Both yesterday and today I was convinced that I couldn’t meet last years numbers so I’m not sure if it helps or discourages me to look back at my results before I do the wod. Apparently my cft psyche needs an attitude adjustment – I’ll work on that over the weekend.
Helen, why aren’t you posting!?!
You never cease to impress me Heather Steeves! You used the word grit in your post to Blake. I think the word grit describes you to a tea! Way to go girl!
That;s AWESOME Heather! I agree with Corinna, you put my grit to shame!
Way to kick ass!
Nicely done Heather!!! That’s a huge PR right there. And I love your attitude…please don’t adjust it too much
WU X 2
Strength – Push Jerks X 5
135-155-175-185-185(4)
Thanks Jo for pointing out the hips on the dip for the first set of 185.
WOD – Prairie Fire
AMRAP 2 Mins
5 Clusters @ 115#
10 pullups scaled to ring rows
15 DU’s scaled to 45 SIngles
Rest 30 seconds
Complete 4 cycles
Total – 123
Great job Jeff. Your push jerks are freaking strong!!!
Nice score on the WOD too.
mob
WUx2
strength …deadlift with kettlebell for now.
WOD JT
Shoulder press 70# for the first 21 then dropped it to 45 for the last 15 and 9
parallel Dips
and pushups
14:03 i believe… WOW.. its a “shouldery” one. haha my brain was telling the arms to work but they kept telling it off.
great seeing everyone:) great job everyone… thanks for calling me out Blake. haha
Welcome back my friend
It was nice to see you!!
It is so nice seeing you at the gym Kevin! Your absence was indeed noted!
Nice job buddy. Mind over matter man! Welcome back!
I am glad you are there doing what you can. The place is not the same without you.
Glad to have you back!!!!! Great job tonight
We missed you Mr. McSmartass! Really nice to see you back tonight. Good job on “JT”. “Shouldery” indeed.
Mob. WU
Foam rolling
DU practice, Max = 4 … meh
WOD Rx = 43 – 22 – 22 – 28 = 115
Never ever go in a WOD thinking youre gonna show it whos boss. See score above. Missed my PR by a few reps. Lesson learned.
Once the DUs click, you’re going to blow that number out of the water. Keep practicing. You looked like you were making a bit of progress tonight. Don’t give up.
Here’s a tip for you Buddy, shorten your rope…I heard that one somewhere.
Mob
Wu x 2
WOD “Prairie Fire” @95#
Score: 129
Last time I used 75# and the thick purple band.
Great job 6:30 class!
Nice work Eric!
Nice work Eric! Sweet score and awesome improvement!
Well done Eric! 20# more and no band! Big improvement
Mob, WU x 2
Strength Front Squat 5 reps each at 40, 45, 50, 55, 60.
WOD: Prairie Fire
5 Clusters at 40 pounds
10 Pull ups Thick Band
15 KBS at 25lbs
4 cycles at two minutes with 30 second rest
Reps 113
First work out this week due to 12 hour shifts. It was nice to be working hard and hanging out with my buddies. Thanks for the laughs PM and Scott.
Nice to see you tonight, Laura. Great work on the WOD. I thought you might be too tired to tackle it after you spent all that time rearranging the gym….but that didn’t stop you!!
Funny….you are on to my craziness.
I was wondering what you’d been up to that you weren’t around – good to have you back!
mobility
WU x1
Deadlifts 1s
250-270-290-300-320 (PR)
WOD “Prairie fire”
AMRAP 2 mins
5 Clusters 115
10 Pullups Med purple band
15 Double Unders
Rest 30 secs
4 cycles
Total 131
Deadlift PR was by 70lbs maxed i’ve done was 250 in a recent WOD might have been able to go a bit higher but happy with how i did. Great job guys this wod was brutal thrusters and pull ups are always hard together.
You are another person that I always look to see if you are there. You are a great guy.
That’s one heavy deadlift! WOW! Impressive strength, Lance.
Nice work on the WOD. Yes, pullups + thrusters/clusters is a nasty combo. Hmmmm, where have I seen that pair before??? LOL
Great work as always Lance!
Nice having you back Laura!
WOD: Prairie Fire RX @ 80 lbs
Total: 136 reps
Wow is all I can say about that WOD! I hit a wall round 2!
I was sick last year when this WOD came up, which answers today’s QOD. I actually had a lung infection three times last year so note to self; as soon as I start teaching, bring on the Vitamin C and D!
136…You join Heather and Blake in the true grit club. Amazing.
Holy Crap Corrina – 136 Rx’d!!
SWEET! I knew you were going to ROCK this one. Well done
Awesome job doing this one RX’d. Impressive score!
WU x 2
Foam Rolling again…
WOD Rx’d — 82
Small score thanks to the doubles, but last time I used 95# and did singles, so pretty happy with the progress.
QOD — Most definitely CF is great at keeping me healthy, used to get sick a few times a year always, but definitely not anymore.
Nice job! You’ve made a lot of progress with double unders, hard work pays off!
Great work Marcel. Congrats doing the wod this time with doubles. You should be very happy with your progress.
Great work Marcel. I can’t wait to try this one RX’d!
Great effort Marcel!
Mobility
WU x 2
Strength: Push Jerk
95(5)-115(5)-125(2) – sore shoulder – stopped there
Was supposed to be doing 1RM tonight but shoulders so beat up from JT the other day I kept the weight low and tried to work on some technique. Boy do I need to spend more time doing that. Eeeek.
WOD “Prairie Fire” as Rx
2 min AMRAP
5 clusters @80#
10 pull ups
15 double unders
Rest 30 seconds
4 rounds
33+33+33+30= 129
Great work 5:30 crew! You all pushed really hard!
great job on the wod Lora, you flew through the clusters, and of course the DU too!
Nice score and Rx!!
Nicely consistent Lora which is very hard to do on this one!
Awesome Lora! You killed this one!
You killed this one too girl!
Wow, great job Lora:) My shoulders were beat too from Wednesday!
mob
WU x 2
strength OHS x 3
95-115-125-135-140-145 (PR #10 and for reps) been awhile since I tackled these and they are one of my favourites..
WOD Rx
93
last time was at 95# and I did doubles, but I didn’t mark my number in my book and for some reason I didn’t post it on the site.. so I”ll have to take a PR for weight only at this point!
not to future self (ala Blake! lol) “you will want to know this number so either put it in your book, or put it on the site, or both”
great job 5:30 class..
*note
Nice work…Did your ponytail get in the way at all?
Congrats on your OHS PR! That’s a lot of weight to hold overhead. Well done.
Great job on the WOD too. Your clusters and pull ups were strong and fast. The doubles will come. I know I keep saying that…but that’s because its true
Great OHS Jeff!
WU x 2
Practice DU’s and a bit of lacrosse rolling on the shoulders
WOD @ 80# and old blue+purple band … 102 reps. PR of 2 reps. lol.
OOPS that was me… I guess someone was on my laptop some time this week.
Congrats on your PR Chantelba…or is it Elbatal
hahahhhaha I got scared for a minute!! double identity!!
Mob
WUx2
Strength- Shoulder Press x3
50-55-60-65-70 pr
” prairie fire”
5 Cluster 50#
10 pulluos black and purple band
15 double unders scale to 45 singles
Rest 30 sec
4 cycles
Total:132
Nice score Leesa! AND nice PR on the shoulder press
Great work Leesa (insert cheering and clapping here)
Great score on this one Leesa! Nice PR on the shoulder press. Getting strong!
Congrats on your shoulder press PR Leesa
Great job on the WOD!
NOOO you got me by one!! kidding!! so proud of you!! amazing job
!!
Nice work Leesa!
mobility
WU x2
Foam Rolling
Daily Planks 5 min
Wall sit 2 minutes
WOD “Prairie fire”
AMRAP 2 mins
5 Clusters 85#
10 Pullups
15 Double Unders (scalled to singles)
Rest 30 secs
4 cycles
Total –> 117
Cashout: Stretching
Great job 6:45 crew!
Great weekend fella CrossFitters!
QOD: I used to get sick a few times a year, colds, heart burn constantly as well as headaches. Thank you CrossFit + Paleo
Nice work Gabe!
WU x 2
No stretch…foam roll instead…ahhhhh!
Prairie Fire
5 Clusters (65#)
10 *%%&#%& Pull Ups – Med. Purple Band
15 Double Unders
Score = 92
Clusters felt really good. Note to Future Self: Should have gone 70# on these.
Mobility
WU x 2
Str: Push press- 85% @ 5reps
40,45,50,55,60
WOD
AMRAP in 2 min
5 Clusters (45#)
10 Pullups
15 Double Unders
Rest 30 sec
Complete 4 cycles
Score: 76
I really need to work on my double unders, those were challenging tonight! Great WOD though:)
No strength
AMRAP in 2 min
5 Clusters (65#)
10 Pullups
15 Double Unders
Rest 30 sec
Complete 4 cycles
= 104.
22 reps less than last time. Terrible. Away all week with a shitty diet must be the reason.
Wu x 2
Strength: back squat x 5
135,155,165,175,185
WOD: prairie fire
5 clusters @ 115
10 pullups
15 double unders
Score: 123
Did single doubles first round buy just couldn’t get them second round. All sinles for last 3.
Mobility
wux2
Wod
amrap 2min
5 clusters @ 40lbs
10 pullups (green band)
15 double unders
rest 30 sec
4 cycles
total reps: 153
Mobility
WUX2
Strength: Front Squat 15-20-25-30-35
Wod: AMRAP 2min
5 clusters
10 pullups
45 single skips
rest 30 sec
4 cycles
Total Reps 124