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

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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

  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

  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

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

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

      Like

  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

    • 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

      • 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

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

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

        Like

  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

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

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

      Like

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

        I know! Fingers are crossed!

        Like

  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

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

      Nice work Rob! Great score!

      Like

  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

  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

  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

    • 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

  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

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

      Only if you say it with jazz hands

      Like

  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

  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

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

    Wod at 65
    128 reps

    Like

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

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

      Like

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

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

        Like

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

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

        Like

  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

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

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

      Like

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

      Nice work on the WOD Val. :-)

      Like

  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

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

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

      Like

  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

  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

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

      sorry not Rx.. damn copy and paste
      lol

      Like

  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

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

      Killer total Chris.

      Like

  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

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

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

      Like

  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

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

      Nice job Lance!

      Like

  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

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

      I know!!!! LOL

      Like

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

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

      Like

  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

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

      Was there a box height requirement for the Rx??

      Like

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

        20” I beleive.

        Like

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

        Correct

        Like

  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

    • 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

  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

    • 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

      • December 28, 2012 at 9:27 pm #

        Thanks, Maddy! :)

        Like

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

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

      Like

      • December 28, 2012 at 9:26 pm #

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

        Like

  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

  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

  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

  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

  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

  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

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

    WOD @65

    89

    Like

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