Friday’s QOD

What kind of CrossFit swag/gear did you get for Christmas?

12 rounds of:
30 sec Box Steps (75/55#)
30 sec Rest

Compare to Jan.12/12

Slick Rick!

Slick Rick!

Categories: WOD's

Subscribe

Subscribe to our RSS feed and social profiles to receive updates.

60 Comments on “Friday’s QOD”

  1. Valérie Arseneau
    December 28, 2012 at 6:25 am #

    QOD : no swag but I did get a pretty awesome food processor!

    Like this

  2. Shawn Johnson
    December 28, 2012 at 8:04 am #

    I think that’s an appropriate nick name for Rick. Now I want a cool nick name! (Please disregard any suggestions by Rob)

    Like this

  3. Amanda
    December 28, 2012 at 9:33 am #

    I got another pair of awesome lifting socks. I’m pretty sure I’m addicted to them, I can’t get enough of them!

    Like this

    • Heather S
      December 28, 2012 at 9:34 am #

      That’s why you always look so good in the gym!!

      Like this

  4. Heather S
    December 28, 2012 at 9:33 am #

    Steeves’ house was full of CFT swag:

    Kingkong sports bag
    12 # medball
    lifting sox
    Voodoo band
    CFT hoodie
    tshirts x 3
    Speed rope
    New Cookbook “Make it Paleo”
    Tiger Tail Rolling Muscle Massager

    Guess that’s what happens when you have 4 crossfitters under one roof!! Thanks Santa :)

    Like this

    • Shawn Johnson
      December 28, 2012 at 10:32 am #

      I never heard of the tiger tail. Any good? Is it better than foam rolling?

      Like this

      • Heather S
        December 28, 2012 at 12:05 pm #

        Bought this since I couldn’t find one like the ones Kevin has at the gym. Just like the lacrosse ball and the foam roller, hurts like crazy, works like a miracle!

        Like this

      • Lora
        December 28, 2012 at 12:15 pm #

        Heather, I have one of these too. :-)
        “Hurts like crazy” is right! LOL

        Like this

  5. Gillyon
    December 28, 2012 at 10:40 am #

    The crossfit elves were extra good to me this year, but now I am feeling the pressure to get really good. I received lifting shoes and a pair of hot pink nanos. Eek!

    Ps. My quads are killing me from those 94 thrusters. Ouch!

    Like this

    • Lora
      December 28, 2012 at 8:38 pm #

      You have some PRs in your very near future…(no pressure…haha!)

      Like this

      • Gillyon
        December 28, 2012 at 11:15 pm #

        I know! Fingers are crossed!

        Like this

  6. Rob Brock
    December 28, 2012 at 11:06 am #

    Mob
    2 min. skipping
    wu x 1

    strength Power Snatches
    65 x 5, 85 x 5, 95 x 5, 105 x 2, 115 x 2

    12 rounds of:
    30 sec Box Steps (75/55#)
    30 sec Rest
    135 Rx

    Like this

    • Lora
      December 28, 2012 at 8:39 pm #

      Nice work Rob! Great score!

      Like this

  7. Kevin
    December 28, 2012 at 11:59 am #

    For this week only, we added another Sunday class at 12pm. Please reserve your spots on ZenPlanner.

    Like this

  8. December 28, 2012 at 1:24 pm #

    QOD: I got a 50# KB and a Tshirt that says (written upside down) “HSPU suck”.

    Like this

  9. anonymous
    December 28, 2012 at 2:08 pm #

    Nick names for Shawn Johnson options. – Mr. Johnson – Shawn John – long John – shawnDa.
    These are all just options. Get to know him. Then decide

    Like this

    • Shawn Johnson
      December 28, 2012 at 2:28 pm #

      Lol…. I don’t know who this anonymous person could possibly be.

      I think if we were to continue the rhyming theme… Something like… Shawn “the Braun” Johnson. It’s more crossfit appropriate

      Is it a faux pas to coin your own nickname?

      Like this

  10. Rob Brydges
    December 28, 2012 at 2:32 pm #

    I just noticed these nick name posts.
    But I have to say “ShawDa” is a keeper
    Great job anonymous !!!

    Like this

    • Shawn Johnson
      December 28, 2012 at 2:36 pm #

      Only if you say it with jazz hands

      Like this

  11. Melissa H
    December 28, 2012 at 2:55 pm #

    Mob
    2 min skipping
    WU x 1

    Strength: Push Press x 5
    35-40-45-50-55

    WOD @ 35# and 18″ box
    Score: 89

    Like this

  12. Frank
    December 28, 2012 at 4:45 pm #

    good to be back after 6 days off
    wux 1
    2 min skipping

    Strength – shoulder press x5
    95-105-120-135-150(1)

    WOD Rx
    12 Rounds
    30 secs Box Steps @ 75#
    30 secs Rest

    Total: 111 – PR of 5 reps

    Like this

  13. Darsey
    December 28, 2012 at 5:58 pm #

    Wod at 65
    128 reps

    Like this

    • Lora
      December 28, 2012 at 8:45 pm #

      Great job Darsey. How did your back feel doing these?

      Like this

      • Darsey
        December 28, 2012 at 9:04 pm #

        Felt good. Hopefully it doesn’t hurt too much tomorrow. Thanks

        Like this

      • Lora
        December 28, 2012 at 9:05 pm #

        Happy to hear :-) Fingers crossed for you tomorrow.

        Like this

  14. Valérie Arseneau
    December 28, 2012 at 7:05 pm #

    wux 1
    2 min skipping

    Strength – push jerks x5
    50-55-60-65-70
    PR of 5. They felt heavy, yet somewhat easy. Think I’m getting the hang of it! Minue my ballerina landing… Thanks jo! lol

    WOD Rx
    12 Rounds
    30 secs Box Steps @ 45#
    30 secs Rest

    Total: 112

    New study methode. Do 2 days of WOD that are hard on the legs. Then I’ll be too sore to do anything else but sit on my ass and study!! Thanks Crossfit :D

    Like this

    • Maddy
      December 28, 2012 at 8:49 pm #

      I like your study method!! Great job on the WOD!

      Like this

    • Lora
      December 28, 2012 at 9:05 pm #

      Nice work on the WOD Val. :-)

      Like this

  15. Amanda
    December 28, 2012 at 7:13 pm #

    WOD @ 45#

    = 119 reps

    I used the same weight as last time to see if I could do better because my score was low, relatively speaking.. But I only got 3 more reps this time. lol I’m not sure why I’m not able to do better at this one, it would be more frustrating if I didn’t like the wod. Well I like any wod that gives me a mandatory rest ;)

    Fun 4:15 class!

    Like this

    • Amanda
      December 28, 2012 at 7:20 pm #

      Strength: Deadlifts
      5x 140-155-165-175-185(3) — stopped at 3×185, back rounded.

      Like this

  16. Denis
    December 28, 2012 at 7:31 pm #

    dead lift
    225 X several reps and sets, need to work on form, keep back straight

    WOD at 55lbs 78 reps

    Like this

  17. Sarah
    December 28, 2012 at 7:41 pm #

    WOD Rx
    12 Rounds
    30 secs Box Steps @ 35# on 18 ” box
    30 secs Rest

    Total: 106

    That was a fun one!

    Like this

    • Sarah
      December 28, 2012 at 7:42 pm #

      sorry not Rx.. damn copy and paste
      lol

      Like this

  18. Chris
    December 28, 2012 at 7:44 pm #

    WOD Rx
    12 Rounds
    30 secs Box Steps @ 75#
    30 secs Rest

    Reps:140

    No strength – foam roll Friday for CC even though it wasn’t written on the board ;)

    lots of mobility

    Liked this wod

    Like this

    • Marcel
      December 28, 2012 at 9:08 pm #

      Killer total Chris.

      Like this

  19. Lora
    December 28, 2012 at 8:24 pm #

    QOD: some great Crossfit T-shirts from Jeff. :-) Really wish Santa would have sent me a couple of new Achilles tendons and maybe a shoulder or two. Oh well….next year maybe???

    Like this

    • Darsey
      December 28, 2012 at 9:06 pm #

      Ha. Don’t see why not, Jeff got a knee.

      Like this

  20. Lance
    December 28, 2012 at 8:30 pm #

    Mobility WUx1 2 mins skipping

    EMOTM Ring Dips x3 for 15 mins

    EMOTM Squat Cleans

    5 mins 3 reps #135
    5 mins 1 rep every 30 secs #165

    ran out of time so i only did 10 mins

    WOD @75

    Reps 137 RX

    Like this

    • Lora
      December 28, 2012 at 8:46 pm #

      Nice job Lance!

      Like this

  21. Lora
    December 28, 2012 at 8:31 pm #

    Mobility (+ some extra calf stretching/mobility because of Achilles issues)
    30 sec or so of skipping (ouchy)
    WU x 1

    Strength: Deadlifts (x5)
    95(10)-185-225
    Didn’t get too far with strength tonight. Spent too much time talking.
    (Christine, its a bad idea for you and I to be in the same class…LOL!)

    WOD (somewhat modified)
    12 rounds
    30 sec box steps @55#
    30 sec rest (and swearing)
    (switched to push ups for last two rounds because Achilles was bothering me)
    Score = 135 (113 step ups, 22 pushups)

    Great work 5:45 crew!

    Like this

    • Christine
      December 28, 2012 at 8:37 pm #

      I know!!!! LOL

      Like this

    • Maddy
      December 28, 2012 at 9:07 pm #

      Boooo for Achilles! Wish I had been there for the swearing… always entertaining!!

      Like this

  22. Maddy
    December 28, 2012 at 8:42 pm #

    Mob
    2 mins of skipping… got a couple of DU but still getting stuck after 1… boooo!
    WU x 1

    Strength : Cleans
    5 x 65 – 70 – 75 – 80
    These felt more solid than the ones in last night’s WOD

    Cash-in : lower-back-hug-yourself foam roll

    WOD
    12 rounds
    30 secs Box Steps @ 55# on 12″ box
    30 secs rest

    Reps : 140

    I would have gotten a couple more but I kicked the box over in round 5… i’ll blame it on Kevin who was roaming around me with his camera ;-)

    QOD : A cool Crossfit t-shirt.

    Like this

    • Maddy
      December 28, 2012 at 8:46 pm #

      Was there a box height requirement for the Rx??

      Like this

      • Valérie Arseneau
        December 28, 2012 at 9:04 pm #

        20” I beleive.

        Like this

      • Amanda
        December 28, 2012 at 9:54 pm #

        Correct

        Like this

  23. jeff
    December 28, 2012 at 8:43 pm #

    QOD
    a couple pair of Crossfit shorts and tshirts from Lora (thanks sweety) ..now if I can just get my life in order enough to get to CFM to use the damn things! :)

    Like this

    • Maddy
      December 28, 2012 at 9:02 pm #

      You’re right… we haven’t seen you in a while and it’s just not the same!

      Like this

  24. December 28, 2012 at 8:51 pm #

    Mobility
    2 min skipping
    Forgot to do WU (Whoops!)

    Strength: Shoulder Press @ 5 x 25-30-35-40-45

    WOD:
    12 Rounds
    - 30 seconds box steps @ 45# on 12″ box
    - 30 sec rest

    Reps:100 exactly

    Jill warned me I would feel like I had “noodle legs” and she didn’t lie… :P

    But I LOVED being back in the gym, tonight!

    We need to do a QOD type thing, regarding resolutions or goals for the new year. :)

    Like this

    • Maddy
      December 28, 2012 at 9:05 pm #

      Great job and a 3 digit number for reps! Yeehooo! Hopefully your ‘noodle legs’ will be better tomorrow! But then again they might turn to ‘cement legs’… hopefully not!

      Like this

      • December 28, 2012 at 9:27 pm #

        Thanks, Maddy! :)

        Like this

    • Lora
      December 28, 2012 at 9:06 pm #

      Great job Robyn! Hopefully the “noodle legs” don’t last. Nice to see you tonight!

      Like this

      • December 28, 2012 at 9:26 pm #

        Thanks, Lora! Nice to see you, too! I think I’ll be fine. LOL!

        Like this

  25. Marcel
    December 28, 2012 at 9:06 pm #

    Mobility

    2 min skipping

    WU x 1

    Shoulder Press x 3

    95-105-110-115-120

    WOD – Rx’d

    7-8-9-10-9-9-8-9-9-9-9-10 = 106

    No PR today we’ll call it post-holiday fatigue.

    Like this

  26. Terry
    December 28, 2012 at 10:26 pm #

    Have time so posting.

    WOD Rx 139 reps.

    Legs were not the issue in this WOD. Lower back was.

    Good work Chris.

    Like this

  27. Rick Kervin
    December 29, 2012 at 12:19 am #

    WUx1
    Strength: Push Jerk x 5
    85-90-95-100-105

    WOD
    12 rounds (65 lbs)
    30 sec box step
    30 sec rest

    128

    Like this

  28. Caleb Richard
    December 29, 2012 at 12:29 am #

    2 min skipping WUx1
    Strength: Cleans x 5
    55-75-75-75 for technique

    WOD
    12 rounds (65 lbs)
    30 sec box step
    30 sec rest

    111

    Like this

  29. Heidi
    December 29, 2012 at 9:32 am #

    WOD @ 55#
    12-10-12-11-11-11-11-10-10-10-10-11 = 129
    R|PR from Jan/11 @ 118.

    Like this

  30. Heather S
    December 30, 2012 at 9:20 am #

    WOD @ 55
    Total 91

    Had trouble getting first and second round going (4 reps and 6 reps) Next time I`ll do a few in warm up.

    Like this

  31. December 30, 2012 at 3:50 pm #

    WOD @65

    89

    Like this

%d bloggers like this: