Running – better in the heat or the cold?
21-15-9 reps of:
Squat Clean (135/95#)
Ring Dips
Compare to Feb.13/12
Are you maximizing your potential?
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Running – better in the heat or the cold?
21-15-9 reps of:
Squat Clean (135/95#)
Ring Dips
Compare to Feb.13/12
Are you maximizing your potential?
Categories: WOD's
Subscribe to our RSS feed and social profiles to receive updates.
QOD: HEAT! I can’t stand running in the cold!
Mobility
WU x 1
Burgener Warm Up
Strength: Squat Clean (95# to 155#)
WOD: “Elizabeth”
21-15-9 reps of:
Squat Clean (135#)
Ring Dips (small yellow band)
Time: 13:21
Awesome. Great work, Andy. You must be pretty close to dropping that band for your ring dips.
Squat Clean
5x 135 – 3x 155 – 3x 165 – 2x 185 – 2x 195 – 1x 205
WOD Rx = 12:07 (PR from 12:33 @ 95#)
A bit tired this AM, but happy about the PR, only found out after that i had never done this Rx. Great working with the morning crew! Good job all!!
That’s really impressive stuff Mario, congrats!
Way to Rx buddy!! AND a PR!
BEASTMODE!
Guess which shirt I was wearing.
Oh WOW! Great job, Mario! That’s a huge PR.
…and you made that 205# squat clean look easy. I sure it wasn’t though.
Fantastic work Andy!
Great work Mario! Nice PR!
QOD: Hmmm – for me that’s a little bit like asking “Which is better, root canal or hair removal?” But if I had to choose, I’d choose heat. Running in the cold makes me ears hurt!!
That must be based on speed? wind chill? need more info!
Obviously speed duh!
Mine too, Heather! I have to either wear a headband or stick some cotton or something in them to keep the cold air out!
And yes Jeff, it’s because we’re SO DAMNED FAST!
Mobility
Wux1
Burgener Warm Up
Strength: Squat Clean
35×5,40×3,45×3,50×2,55×2,60×1
WOD: “Elizabeth”
21-15-9 reps of:
Squat Clean (40#)
Ring Dips (Blue band)
Time: 10:06
QOD: I’d rather dress warm for a run. Can’t stand the heat.
I’m with Mario, you can always dress warmer, but in 30 degree heat its hard to find mobile air conditioners. Ideal tempetures for me would be 10-12 degrees no wind.
You’re a Crossfitter, I see no reason why you couldn’t carry an air conditioner with you if you really feel you need one.
Yeah, I mean, if you’re running with only a speedo and shoes, there’s not much else you can do to fight the heat.
PS: Never ran in a speedo. Never will. Unless there is money involved. Or bacon.
LOL!! How much bacon???
A legendary amount of bacon…
QOD:
I prefer running in a mild summer morning.
But as far as extreme’s, once your body warms up, I prefer running in the cold though it requires a bit more preparation (layers etc.), and I find the breathing easier…and it feels badass.
Running in a +30 feels like well…doing a WOD in +30. I am no fan of “cotton mouth”.
The QOD asks for HEAT or COLD. Not to write a poem about it! “in a mild summer morning” pfffff are you playing the harp at the same time??
Harp WOD! 3-2-1 Go!
What a great morning at CFM!
Before I post about my WOD, I want to take a moment to say thank you. I left the gym this morning feeling so grateful for this community. Whether it is a great tip on a lifting technique, pushing me to go faster in a workout, making me laugh, or entertaining Miss Lydia while I finish my last rep, you have all made my transition back to CrossFit a positive experience.
Warmup
Squat Cleans 45(5) 65(5) 85(5) 95(3) 95(2)
WOD @ 65lbs and small purple band
Time – 10:20
Awesome post. I couldn’t agree more. We DO have a wonderful community.
Great time on the WOD, BTW.
I LOVE this post.
YAY CFM!! HOORAAH!!
You’re always so darn happy to be there Gillyon & your positive attitude is contagious. It’s great having you back these past months. And Lydia, what can I say, it’s always a treat to have her around….she NEVER cries….amazing!
Squat clean
135×5, 155 x 5, 175 x 4, 185 x 3, 200 x 1 pr of 15
Elizabeth Rx
10:29
Nice PR on the clean and time the WOD. Wouldve been a fun race!
Great work, Darsey. Congrats on your Clean PR!
Nice PR Darsey
Sweet Darsey!
Mob
Wux1
Burgener warm up
Squat clean 5-3-3-2-2-1-1
55 75 85 115
WOD. ”Elizabeth”
21-15-9
Squat cleans. (135/95) I did 95lbs
Ring dips small band
In 12:06
Rob Brydges
WOD – 12:33 @ 95#
Another awesome class by Coach Patrick
Well thank you sir!
Fun morning. Great to see some morning peeps.
Got in a quick strength session before the 8:30 class.
Front squats x2
135-185-205-225-240
260×1 (PR!!)
Last front squat pr was Feb. Very happy!
Yay for progress (and patience)
Hurray for PRs!
Big # Kevin. That’s a lot of weight
Nice PR Kevin!
Mobility
Wu x1
Burgener warm up
Squat cleens 65/85/95/115/135
WOD Elizabeth
21/15/9
Squat cleens at 95
Did the dips with paralettes
8:28.
Next time hopefully at rx. Fun wod
Crazy fast!
Thanks,but it was scaled and my legs are feeling it already..lol
Next time, you’re using the rings
Good, they look more fun
Strength: Squat Clean
45×5,55×5,65×3,75×3, 85 x 2… ran out of time
WOD: “Elizabeth”
21-15-9 reps of:
Squat Clean (60#)
Paralette Dips
Time: 10:58
For the first time ever, I truly considered walking out in the middle of a wod. On those first 21 squat cleans, I felt dizzy, tired and cranky
. My goal changed from finishing as fast as I could to just not quitting; so in that sense I am very happy with my results. Today, the mental game really won out, and the inner talk was nasty! Hourray for Friday, I am sleeping in tomorrow 
My enire first year of CFT was all based on the “I just need to finish”. Now, occassionally, I hear myself planning for some fabulous PR and then a wod will kick me right in the ego!! They say you lose 100% of the games you don’t play. Glad you played it out to the end:)
Me too! Thanks for the support
Good for you for fighting through it! The critic voice is a hard one to ignore sometimes…but you did it, and your time was great!
Good job Michelle and happy sleep in!
Way to push through those negative thoughts and see the WOD through to the end. Some days the toughest hurdles are the mental ones, and you didn’t let them stand in your way today. Awesome!
QOD: Running on a cold winter day is absolute bliss (after the first five minutes).
Mobility
WUx1 (toes to ring; strict pullups with med blue band; ring rows)
Group WU Burgener style
Practiced Squat Cleans
WOD: Elizabeth
21-15-9
Squat Cleans @60
Ring Rows with medium blue band
10:53
Time:
I think you did ring dips.
Oops ring dips! LOL
Or maybe you were eating ring pops?
Ring dips, you mean?
10:53? Did you have a time to beat in your mind by any chance hehe????just kidding!! You did awesome, cant wait to workout together again, hopefully next week!!
Elba, u did more weight!!!
Great job, Christine. That’s a fast time
Nice work Christine!
Mobility
WUx1
Group WU Burgener style
Practiced Squat Cleans
5′s= 45
3′s= 55-65
2′s= 75-85
1′s= 95-105-110(PR first time being able to do more than 100 lbs and this morning felt great, nice sharing the bar with you Heidi, you did great)
WOD:
“Elizabeth”
21-15-9
Squat Cleans @70lbs
Ring Dips with medium blue band
10:56
Great class this morning, good job everyone
!!
QOD: HEAT HEAT HEAT HEAT please Kevin dont make me run in the cold weather
!!!
You married a Canadian… Tough noogies.
QOD : I don’t mind either cold or heat. But, I prefer summer morning runs.
yup!!!! agree!
QOD – To get ready I would rather run in the heat. But once Im all dressed and ready to run, I would rather run in the cold.
Dressing for the winter runs take a whole lot of preparation and motivation to just get out there. Love the QOD!!
I wanted to come on here and let the girls know, that there is long socks available at the DOLLARAMA!!!
How awesome is that. I got 4 pairs, and out of the 4 (witch are awesome colors too) – 2 fit perfectly, and 2 fit tight and a little short for my liking!
im guessing they will be sold out soon enough!! (:
miss ya’s!! xox
Ooooh! I love long socks! Thanks!
Just went to get 4 more just in case they sell out!! LOL (:
Thanks for thinking of us, Elissa!
Hope you are feeling well these days Elissa!
QOD: I prefer fall weather. either a cool day with sun or a hot day with clouds. Cold is slightly better as you get dress warmer but if its too hot… Can only take so much clothes off lol.
WU #1 – rushing to get ready and running down the stairs as my alarm was not turned on!
Mob
WU#2 x1 (pull ups with NO BANDS!!! Hazzah for progess!!!)
Burgener x2
Squat Clean
Reps: 5- 3- 3- 2- 2- 1- 1
Weight: 40-50-55-65-70-75-80
I like doing cleans
“Elizabeth”
Squat Cleans @ 50#
Ring dips (with med purple band)
11:57
Was a rushed morning but a great work out! On the bright side, got to sleep in!!
Yay for no bands!
No band already ??? Nice!!
Yes ser!! Getting dad to set up a pull up bar in my basement helped alot
CONGRATS on the PULLUPS!! That’s really awesome! Very liberating!
Way to go Val!
Congrats on your pull ups WITH NO BANDS! Awesome! Everybody needs a pull up bar in their basement
QOD: If run is Less than 400m then temp should be 20 deg to a Max of 35
If run is between 400 to 800, then 15 to 20 deg.
If run is 800m to 1 mile, 10 to 15 is ok.
If over 1 mile, then bellow 10 is Ok as long as there is NO Ice or snow on the road
LOL. I though I was picky.
Very precise!
Wow Gabriel that’s very specific. It’s like music to my OCD ears.
OCD ears!! love it!!
Gabriel – a man that knows what he wants! excactly!! hehe.
QOD: Cold!! Hands down, more motivation to boot it
QOD: I prefer warm. Not too hot. Not too cold. Somewhere in between. Kind of like Goldilocks
QOD: Hot all the way. Less clothes = faster times!
LOL!!!
TWSS
QOD
My preferences have changed since 2008, I used to run all winter long no matter the temp or the conditions, then that fateful day that I tore my meniscus running in a snow storm (and required my first surgery) that precipitated my change of thought pattern, torn meniscus in the cold means go as far to other end of the spectrum as I can go.. soooo, the hotter the better, but unlike Mario, no matter the amount of money (or bacon) on the line, there will be no speedo on this guy! you are welcome!
QOD: Cold! I love the heat for lounging around but when running in the heat I feel like I can’t get enough air… haha!
WU
Squat cleans 5-3-3-2-2-1-1
45-65-75-85-95-95-95
95 has been my PR and I was hoping to beat that today, but I kept jumping ahead. I need to focus on form so I’m doing a proper squat clean, not a power clean with a front squat tacked on the end!
WOD Elizabeth 21-15-9 of:
Squat cleans 60% 1RM (55#)
Ring dips with the wider purple band
= 11:13. First time doing banded dips in a WOD. I liked it!
Nice to meet tons of new people again this afternoon, everyone here is so friendly – Crossfit Moncton is awesome!
YAY CFM! HOORAAH!!
Happy to hear you are feeling welcomed at Crossfit Moncton. I STILL haven’t had a chance to officially meet you…maybe next week our paths will cross again.
Nice work on the squat cleans, and on the WOD.
Seems like we as a community are very divided on the hot/cold issue.
MOB
WU x 1
Bergener
Strength – squat cleans
5×70-3X80-3X85-2X90-2X95-1X110
Elizabeth
21-15-9
Squat cleans (95#/60%) 70#’s
Ring dips med purple band
Time 10:36
Disappointed since I wanted to do this with same weight and band as last time but picked the wrong band and had to change back during wod wasting a bunch of time. Squats were good but I’m already feeling the fatigue in my legs. Need a rest day.
QOD: If I have to choose one, I choose in the heat
MOB
WUx1
Burgener Warm Up
Squat Cleans
65×5 – 135×3 – 155×2 – 165×1 Felt really light headed. Had to sit down after each lift :S
Elizabeth as Rx: 14:22 today. PR is 11:13
Consistency is important. Today’s result was proof. Shoulder felt great throughout this wod though.
Great to hear your comeback is progressing nicely! You finished strong dude! Impressive to watch!
QOD : I think I would choose the cold…
Mobility
WU x 1
Burgener Warm Up as a group (x 2)
Strength Squat Cleans 5(45lbs), 3 (50), 3 (55), 2 (60), 2 (65), 1 (70), 1 (70)
WOD “Elizabeth”
21-15-9
- Squat Cleans (45lbs)
- Ring Dips (with purple band)
Time : 7:44
When I realize that my time was kinda good, I decided to try (after I was done) ring dips with the tiny band and I was able to do 1 !! I’m not ready yet to use it in a workout but it’s coming
Great job everybody in the 4:15 group 
That is a huge time! Wow.
Weeeee! You’re a MACHINE!
Good work Chantal G!
Holy fast, Chantal!
Thanks ! I was really proud of my time but I also felt weird to finish so fast.., I even check the board again to make sure I did the WOD proprely haha ! I guess I just had a really good day
Strength squat cleans
thank you Amanda for the tips!
55×5 65×3 75×3 85×2 95×1 100×1 105×1(PR) 110×1(PR) pretty excited about this
WOD 21-15-9
Squat cleans @ 65#
Ring dips w skinny yellow band
Time = 10:22
Time to get uncomfortable and lose the band for my dips, next time for sure!
Wow Maria!! You are so strong Great job
Nice Maria! Heavy squat cleans:)
Wow Maria. Heavy lifting for such a little thing. Great job!
Your squats ad dips were solid tonight Maria!
Thanks guys! Thanks Corinna for a great class!
WOOOHOOO “Mighty Maria”! Look at the numbers on those squat cleans! Great job! As we discussed after tonight’s class, you are ready to cut the cord and do those ring dips without bands, my friend!
QOD : Hot. I was born in the wrong climate.
Mobility
WU x 1
Burgener Warm Up as a group (x 2)
Strength Squat Cleans 5, 3, 3 , 2 , 2 , 1 , 1 (70#)
WOD “Elizabeth”
21-15-9
- Squat Cleans (50#)
- Paralette Dips
Time : 13:27
Ran 800m after WOD.
Thank you, Corinna.
Great effort tonight Kevin!
Good job on the WOD tonight Kevin.
Mob / WU x 1 / Group Burgener
Strength:
Power Cleans 5-5-3-2-2-1-1
65-85-120-135-160-175
“Elizabeth” (modified)
21-15-9
Power Cleans @ 115#
Ring Dips (NO BAND!!)
Time: 13:59
Will be very glad to get back to squats, but careful not to rush things.
Very excited with my first Ring Dip WOD with no bands! They were ugly but I made sure to ‘lock out’ and no repped myself more than once.
BIG 4:15 crew today, nice work everyone!
Last time was 9:26 with 90# and paralettes, so I am still happy with my score this time around.
Goal for next time is Rx (assuming joint cooperate).
assuming “joints” “cooperate…
Congrats on the RX ring dips and good work on the WOD!
Awesome job Blake! Congrats on doing all those ring dips without a band!
Good job on the ring dips with no bands!! Exciting!
Mob / WU x 1 / Group Burgener
Strength:
Power Cleans 5-5-3-2-2-1-1
1 rep max- #70 PR of 5# Woo Hoo!
“Elizabeth” scaled
21-15-9
Squat Cleans 45#
Ring Dips (blue band)
Time: 12:53
Thanks for the helpful tips Amanda and Kevin!
Oh and I like to run in the HEAT! Although I don’t run much, I always liked running much better in the summer:)
Strength: Squat cleans
5x 65
3x 75
3x 80
2x 85
2x 95
1x 100
1x 105
1x 110
WOD @ 70#
Time: 18:44. Really slow but really excited that I did all the ring dips with no band – I went into it with the intention on picking up a band for the 2nd & 3rd rounds and thanks to Lora fighting through hers without a band I kept going too – Great job and thank you Lora! Your squat cleans were awesome to watch, you made them look so easy!
Cashout: I told Corinna she is beautiful.
Great class Corinna, thanks! And thanks for the motivation/push!
Great job on your clean PR Maria – I think that was as much fun for me as it was for you.
Nice! No bands!!
Its a no band celebration kind of day!
Yeah!! And great job on your pullups Val!!
It was fun to watch you and Lora fighting through those dips! Lots of determination!
Great job on no bands Amanda. I think I’d still be there if I tried this WOD without bands.
CONGRATS on the no bands! Awesome!
Your technique on the squats and dips was A+++ Amanda. Great job!
YOU were MY inspiration tonight during that WOD. I was sooooooo ready to grab a band for those ring dips, if you did
LOL!
All kidding aside, that was a tough one and you pushed hard the whole way through. Great job!
high five again!! nice job on this one, and no more bands for you!!
QOD: cold. I generate enough heat on my own to warm a small village.
Wu x 1
Burgener warmup
Strength: squat cleans 5-3-3-2-2-1
135,155,165,175,185,195
Didn’t reach 1 rep max as we ran out of time.
WOD: Elizabeth
21-15-9
Squat cleans @ 115
Ring dips
Time: 12:20
Your anwser to the QOD actually made me laugh out loud. lol
It’s actually bad. Brigitte has to put pillows between us at night cause I radiate heat like a furnace.
Mobility
Burgenor WU x3
Squat cleans 5-3-3-2-2-1-1-
95×5-135×3-155×3-175×2-185×2-195×1-205×1(PR!)
Oly classes helped so much with this thank you so much Kevin
“Elizabeth”
21-15-9
Squat Cleans #135
Ring dips (Purple Band)
Time: 9:37
great job on tonight’s wod everyone.
Heavy weight & fast time Lance. Great job.
Super strong Lance!
Congrats on your squat clean PR Lance! That’s a lot of freakin’ weight!
Mobility
WU x 1
Group Burgener
Strength: squat cleans 5-3-3-2-2-1 (25×5-30×3-35×3, then ran out of time)
“Elizabeth”
21-15-9
Squat Cleans (25#)
Paralette Dips
Time = 14:30
I’m going to start making a list of WODs where I almost cried at the end, I was so glad I was done. “Elizabeth” would go on this list! I yelled “NINE!” instead of “time”, on the last dip!
I’m hoping the Mobility Class helps me to get better at front squats. Every time I heard “get those elbows up”, it was frustrating (not that Kevin was saying it, but that I wasn’t actually DOING it, like I wanted to) – I knew what I should be doing, but my elbows had a mind of their own!
This post sounded kind of negative but I actually LOVED the feeling of having my butt kicked by this WOD – that’s usually the feeling I have after every WOD, even if I look miserable at the time. I’m never left wondering whether or not I got an intense enough workout – the answer is always a resounding YES!!!
The butt kicking WODs are the best ones. They always leave you with a great sense of accomplishment when it’s done.
They do!
Anything that has made me pray for death has also made me feel the most accomplished when I am FINALLY able to call “Time” on it!
You did awesome on that wod, Robyn!! You pushed hard, it was very impressive!
Robyn you did AWESOME !!! Sooo proud of you
Aw, thanks!
“Elizabeth” is no walk in the park, Robyn. I have done a few WODs that have brought me close to tears (often they involve pull ups, or a technical lift like the snatch)…so, you are not alone. You have a great attitude and are willing to work hard to improve your technique. That will pay off huge!
Thanks, Lora! I have lots of inspiration to improve when I see everyone doing amazing things @ CFM!
WU x 1
Burgener WU
Squat Cleans with Elba:
45-55-65-75-85-95-105-110
(I think we were good for each other Elba. It’s been a long time since I’ve tried this much weight on a squat clean. I don’t think I would have tried if we weren’t pushing each other)
Elizabeth: 21-15-9
Squat Cleans @ 70#
Ring Dips – Small band
Time = 11:30
7 seconds slower than last time I did this. I knew I was in trouble during round 1.
QOD: Running in the cold is better. The heat makes is too hard for me to breath. My favourite running weather though is a summer day in the rain.
WOD: Elizabeth @ RX
Time: 13:18
No PR. Last time: 12:52
Hurt my back tonight. Should have stopped right from the get go!
Hurt my back too!!!!
Hi guys!!!
Miss you all so much!!
Just wanted to give you a bit of news, if you’re wondering…
Been at emerge last Monday, both my legs were very swollen, I’ve been dizzy for a while now, heart palpitation and all kinds of weird symptomes… so I thought it was time to go.
There ansewer to my situation at the Dumont hospital was that I needed to buy some “support socks”… really?
I was not too impress… how can support socks help with dizziness and heart palpitations, especially after I told them that there was heart problems in the family…
SO, again last night, to the emerge I went. At the City this time, and what a difference!
They ran all kinds of tests on me… I was there from 6:00pm till 3:00am!
So far there are no answers yet but at least the city hospital wanted more tests done …… there was nothing wrong in the blood or ekg test, however, they also added a thyroid test, an x-ray, and are going to send a heart monitor home to check the rythms over a longer period. Overall ….. no answers yet …. but at least more results still have to come in and it may figure out the problem or rule our more possibilities.
Also finally got my apointment with the neurologist for October 16, for the numbness in my legs and arms… Hope we can figure all this out soon… this is pretty depressing… lol
Hope to see you all soon!
xo
You are doing the right thing to keep pushing to find some answers. I really do feel bad you have to go through such stress and worry. I hope things turn around for the better soon.
Thanks for the update Nadine. Glad to hear you will be seeing a neurologist in the next few weeks. You are in our thoughts. Keep us posted. We miss you!
Love you xoxox Can’t wait to have you back for a nice friendly competition hahaha !!!
Happy to hear that things were taken a little more seriously last night at the hospital. Just a few more weeks until you see the neurologist, and hopefully get a few more answers.
I was thinking about you today and wondering how you were doing. I hope it’s nothing serious but until you know what’s going on, just tell yourself it’s no big deal and stay positive. There’s no need to worry until you know what’s going on.
Thank you all so much!!
And Patrick, yes, Im doing my best to stay positif… Its hard though… The fear of the unknown is one of the greatest fear!!
But Im trying to stay strong, and thanks to all the love that surrounds me, I’ll get through this!
xo
Mob, Wu x1, Burgener WU
WOD Elizabeth 21-15-9
Squat Cleans at 45lbs
Paralette dips
Time; 10:59
QOD; Since I have been sidelined from running..I am still limping..I am now picturing Kevin and Joanna stickting the rower in a snow bank for me. I will let you know if I like the heat or the cold once I get the winter in.
Great job as always Laura!
mob
1xWU
burgener x 2 (as a group)
strength squat cleans.. (light as just getting the knee back in order again! )
65×5-95×5-115×3-115×3-125×2-135-145-155
Elizabeth Rx
21-15-9
squat cleans
dips
16:57
suffered a bit on the squat cleans as haven’t done much leg work of late, first time doing Elizabeth so left some room to PR the next time out! lol
Nice work tonight Jeff!
Great job tonight. You have a bad knee and you STILL managed to finish before I did! That ain’t right! LOL
mob
1xWU
burgener x 2 (as a group)
strength squat cleans
95×5-105×3-115×3-125×2-135×2-145-155
Elizabeth
21-15-9
squat cleans 95#
dips (Purple Band )
13:22
Daily planks 5min
Foam Rolling.
Have a great weekend fella CrossFitters!
Mobility
WU x 1 (sub ring rows for pullups)
Burgener x 2 (group)
Strength: Squat cleans
65(5)-85(5)-95(3)-105(3)-115(2)-125(2)-135(1)-145(1)-155(1, but ugly)- 155(1) * match PR
WOD “Elizabeth” Rx
21-15-9
Squat cleans @95#
Ring dips (NO BAND!!!)
Time = 19:17
Whew! I didn’t know if I was going to finish this one. Squat cleans felt great, but the ring dips were slow and difficult. Almost caved in the round of 15 and used bands, but Amanda didn’t, so there was no way I was going to either (thanks for the motivation Amanda!). This is the first time I have done this many band-less ring dips in a WOD. Yippeeeee…although I am probably going to feel it tomorrow!
Great work 5:30 crew. Thanks Coach Corinna for a great class
Awesome! Awesome! Great work Lora!
nice work tonight Lora, you fought so hard for each of those dips and the end. It was awesome to watch.
And she didn’t pick up the band because you didn’t….funny how things work out sometimes!
Wu x 1
Burgener WU x 2
Squat clean
65×5, 85×5, 95×3, 115×3, 135×2, 145X1
Wod 21-15-9
Squat clean 135# scale to 95#
Ring dip- scale to purple band.