Watch the video below and let me know what you think about it.
15-10-5 Overhead Squats (95/65#)
15-10-5 Push Jerks
25-25-25 Double Unders
Compare to March 12/12
Friday’s QOD
Categories: WOD's
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Booooo! Just woke up… I slept throught my alarm
50 burpees next time!
Looks like you & Vincent are BOTH doing Burpees on Monday morning.
….maybe that Karma’s way of paying you back for the push ups yesterday???
LOL according to Vince, I should do part of his burpees, since it’s my job to wake ‘us’ up!!! Maybe you’re right Heidi.. Karma is a B$#%*
LOVE the video. BRILLIANT!
I don’t do fitness…I do movement
If you cannot move your body and control it….then what business do you have moving other objects outside yourself
I make time to motivate myself…appointments with myself to motivate and inspire myself..I don’t wait for it to come.
Just Move.
That video is amazing!!! What struck me “Move, because you can. If you won’t, you probably won’t be able to. Use it or you ganna lose it and it’s going to be a bad day when you lose it.”
MOB
2 mins skipping/ DU practice
WUx1
Strength Clean
5x 50-55-60-65-75 (PR of 5 but technic was getting a lil sloppy)
WOD @ 35#
15-10-5 OHS
15-10-5 Push Jerks
25-25-25 DU
7:20
DU was the bottleneck. Need to gain control on my skipping. I think I did well on the weight part.
MOB
2 mins skipping/ DU practice
WUx1
Lacrosse Ball- Thanks for all the Tips Amanda
WOD @ 35#
15-10-5 OHS
15-10-5 Push Jerks
25-25-25 DU-Scaled to 75 Singles
Time:6:39 Pr of 2 seconds
Had to fight for this one.
Thanks for the great coaching Amanda!!
Two things he said I really loved:
1 – “Why do you train”
2 – “Make time to train”
I totally agree Ron!
mobility
2 mins skipping
no strength – stretching my shoulders
WOD ; 12 mins cap
15-10-5 Overhead Squats 70# (could have used more weight OHS felt good)
15-10-5 Push Jerks 70#
scale – 75-75-75 Singles
Time: 5:18 (1:58 PR with 5# more)
Great PR Gilles! Nice work!
mobility
2 mins skipping practice DU got 3 in a row
strength – Shoulder press x 5
55, 55, 55, 60, AMRAP 5
WOD ; 12 mins cap
15-10-5 Overhead Squats 45#
15-10-5 Push Jerks 45#
scale – 75-75-75 Singles
Time: 8:00
Strength Backsquat x 5
95-105-115-125-135
15-10-5 Overhead Squats (60#)
15-10-5 Push Jerks
25-25-25 Double Unders
time= 7:04 I think?
I did all my OHS unbroken, I think I could have went Rx.
That’s Great Maria!
RX for you next time for sure!
Nice work!
For sure. It’s only 5 little more pounds.
QOD: Even though a little part of me was thinking “wow, this guy does NOT have kids…”, hours a day to motivate himself, training 6 hours a day…
Still, I found the simplicity in his message and his focus inspiring. I liked that he would state that no sport/discipline is perfect but also allude to many of the positives each one brings.
My favs were:
“Why do you train?”
and
“Use it, or you’re gonna to lose it, and it’s going to be a bad day…move”
“Use it, or you’re gonna lose it”. For me, that says it all. Great video.
QOD: I think he answered why crossfit is so addictive. It not so much the need/want to stay fit but “People want to move.”, “we always want to move.” Explains why I’m a little excited to see what the movements are for the day and a little disappointed when I miss a workout, like today’s.
So when are you inviting this guy for a seminar Kevin??
Push Press
95 X 5
135 X 5
145 X 3
need to start will less weight and set the bar on my shoulders
WOD
65 #’s and singles
6:20
OHS a challenge
Push Jerk x 5
45-55-65-75-80 (x2) Sooo excited! Not a PR, but since October, my push jerks have been regressing. Last time, I only got 4 x 70. Form felt better. Hopefully it clicked. Thanks Amanda for some great coaching!
15-10-5 Overhead Squats (55#)
15-10-5 Push Jerks
25-25-25 Double Unders
time= 7:07
No PR, but 15 # heavier.
Oh, and singles last time too… just sayin’
Have a good weekend!
Nice work Michelle! You’re certainly progressing
Good form will get you to more weight and most importantly with more safety.
It’ll come.
Great work on the WOD!
Great progress Michelle!
I would definitely call that a PR. Great job!
MOB
2 min skipping
WUx1
Strength: Backsquat x 5
90-110-120-130-140
15-10-5 Overhead Squats (75#)
15-10-5 Push Jerks
25-25-25 Double Unders
time= 8:23
My last round of Double unders were horrible, but finally got through it.
mobility
Wux1
EMOTM Front Squat
5 mins 3 reps #135
5 mins 1 rep every #185
5 mins 3 reps #135
WOD
Time: 3:44 RX
Yer a BEAST!!!
Great work buddy!
Couldnt quite catch you. Nice work man, I wished we had raced.
Nice work lance.
Crazy fast!
Wow nice job lance
Way to go Lance!
Sweet!
Amazing! Well done Lance!
Wow…wow! Lance you are INSANE! Nice work bud.
Mobility
2 minutes skipping
WU X 1
Foam roller
15-10-5 Overhead Squats (45#)
15-10-5 Push Jerks
25-25-25 Double Unders
Ran out of time. Completed 1 full round plus 18 Double unders. First time attempting DU’s in a WOD.
2 min skipping, managed 3 or 4 DUs
WU x 1
Front Squat x 1
195(3) – 205(3) – 215 – 225 – 235 (PR)
WOD:
15 – 10 – 5 OHS @ 95#
15 – 10 – 5 Push Jerks
25 DU -75 singles -75 singles
Time: 8:28
Muddled through DUs the first set, went to singles for sets 2 & 3. Ugly all day.
Stick with it Blake, those DU’s will click.
Promise?
I don’t often compare myself to others but it’s hard to avoid DU-Envy.
Always something to work on right?
And thanks!
Mobility
2 min skip
WU x 1
Strength: Back Squat x 5
45-55-60-65-70
WOD
15-10-5 OHS 35#
15-10-5 Push Jerk
25 DU – 75 SU – 75 SU
Time: 6:15
DUs are coming along. Got 7-8 in a row a few times dying practice before and after WOD today. Only could manage 1-3 at a time during WOD, so switched to singles.
Mobility
Skipping 2 mins
WU x1
Strength Cleans x5
105-115-120-125-130
WOD
15-10-5 OHS 65#
15-10-5 Push Jerk 65#
25-25-25 Double Unders
Time: 5:15 Rx
Fast!
Awesome!
Great job Kimmy!
Nice work Kimmy! Fast!
Super fast Kimmy.
You were awesome Kim. Strength and determination to the MAX!
MOB
WUx1
Skipped for a while.
WOD:
15-10-5 OHS 85#
15-10-5 Push Jerk 85#
25-25-25 Double Unders
Time: 7:33
Gassed. This 4 months off thing really sapped my lungs. Everything felt good. It was my first time doing OHS in like half a year, so I was happy that 85 felt so effortless. Just struggled to get enough air.
Great work 4:15 crew!
Have a great snow free weekend ya’ll! … get ready for more of that white stuff next week though.
*sigh*
“Everyday I’m Shovelin.
Shovelin, Shovelin.”
Your OHS were always solid, I have OHS envy.
WU x 1
2 min skipping
Cleansx5
115-135-155-175-195(1)
WOD
15-10-5 Overhead Squats #85
15-10-5 Push Jerks #85
75-75-75 Singles
Time: 6:00
PR of 10# but had time of 5:19
WOD Rx = 4:04
That kicked my ass in the balls. Only dropped the bar briefly between 10s, DUs werent as solid as I would’ve hoped… Big props to those who broke 4 mins, still shaking.
Good job 5h45!!
LOL! Kicked my ass in the balls.
Nice job mario, thats a strange way to be kicked in the ass.. lol
I was with you rep for rep in the first round of 15, but things fell apart for me after that! Great job Mario!
So close! Nice work buddy! Once i get my DUs down…look out! I’m gunnin’ for ya!
No strength
WOD rx’d: 6:46
1:40 pr. Happy with that!
Good job on the PR!
You were flying through this one!
Nice job amanda, big pr
Nice PR Amanda! Well done
Great job!
Wicked score Amanda! Fast!
MOB
2 mins skipping/ DU practice
WUx1
Strength Clean
135-155-175-195 x 3
WOD @ 95#
15-10-5 OHS
15-10-5 Push Jerks
25-25-25 DU
6:11
At a boy Chris!
MOB
2 mins skipping/ DU practice
WUx1
Strength OHS
15-20-25-30-40 – yeah got to 40 for first time on OHS
WOD @ 35#
15-10-5 OHS
15-10-5 Push Jerks
75-75-75 Singles
Time: 5:47
Great job Sarah!
WU x 1
2 min. DU practice
WOD @ 85# and DU
Time: 10:12
Last time 7:01 but with 65# & singles.
Great job sticking with them DU’s Marcel!
Mobility
Wux1
2 min skipping
Foam roll/shoulder mobility
WOD:
4:22 @25# and singles
I feel I should have used more weight….note for next time:)
I have been crossfiting for 1 month today and love it!!
Congrats on your 1 month anniversary! You are making great progress! I agree, more weight for you next time
Great having you with us Andrea!
Mobility (lots and lots of mobility)
2 min skipping
WU x 1
No strength
Lacrosse ball love on pecs, lev scap
Some shoulder stretches with band (really sore from yesterday’s WOD)
WOD @ Rx
15-10-5
OHS @ 65#
Push Jerks @ 65#
25 DU’s after each round
Time = 4:45 (I think, forgot to write it down)
First time doing this WOD.
Left me gasping for air!
Great work 5:45 crew!!
Great time lora
Yes fast time Lora, great work!
Awesome work tonight Lora!
Mob, Wu x 1, 2 min skip
Wod at 30lbs.
15 10 5 OHS
15 10 5 Push Jerks
75 75 75 Singles
7:04
I felt nervous about this work out but in the end I liked it a lot.
Nice kicking off the week end with the CFM gang. Thanks Corinna for the fun class.
Your OHS looked solid tonight Laura! Good work!
Mobility
Wu x 1
2 mins du’s starting to come together but I am trying so hard I wind myself but they are getting better.. yay
Strength DL 185/ 225/ 275/ 325/ 365 x 5/ 415 x 2 grip slipped on 3rd one
Wod rx’d after yesterday this felt very heavy
Forgot to mark my time was 6 something I think. Du’s were being uncooperative.
Great class Corinna!!
DL 415lbs! Your plates looked like wheels of an 18 wheeler. I felt sheepish walking by you with my grey 5 pound plates lol. Awesome work Shane.
Strong!
WOW!!! 415# DL??? That gets you in the CFM Trophy Case, Shane
Well done!
BOOM! Nice Deadlift!
Trophy Case worthy!!
Thanks a lot everybody. Hopefully to the spectators my form looked good..
WU x 1
WOD@ Rx 65lbs
5:02
My shoulders felt so weak tonight. Last night’s WOD baked my shoulders..lol..
Great job 4:15 p.m. class.
Enjoy your vacation Amanda and Pat!
Great job Corinna!
Great job on the WOD, especially after last nights shoulder burner!
Mobility
2 min skipping
WU x 1
Foam Rolling + Lacross Ball
Practiced Bar MU’s
15-10-5 Overhead Squats (75#)
15-10-5 Push Jerks
25-25-25 Double Unders(Scalled to 75-75-75 singles)
Time–> 4:56
Last time I had 10# more and time was 7:22. Great news is that taping my wrist up did make it easier for the OHS, could probably have used 85# so for future Gabe, do that.
Great job 5:45 crew!
Have an excellent weekend fella CrossFitters!
Nice work Gabe
Nice Gabe
Nice work Gabe!
Mobility
2 min skipping
WU X 1
500m Row – 1:39.1
Strength – Split Jerks X 5
135-155-175-195-205(3)
WOD
15-10-5 OHS 75#
15-10-5 Push Jerks
25-25-25 DU’s scaled to 75-75-75 SIngles
Time – 6:49
I didn’t comment on all of them, but WOW….. some really fast times on this work out today.
WOD: Rx’d – Time = 6:34
PR from last time, thanks to DU’s improving since last year.
OHS all unbroken, but PJ’s were tough. Really liked this one.
Great progress on your DUs!
Awesome improvement on the DUs! That’s a really nice time!
Mob
Foam roll Friday
15-10-5 ohs 55#
15-10-5 push jerks
25-25-25 du
9:06
Stuck with du even tho they were only 8 or 9 at a time.
Mobility
2 mins Skipping
WU x 1
Strength
Cleans
95,115,125,135,145 x 5
WOD
15-10-5 OHS 95#
15-10-5 Push Jerks 95#
25-25-25 DU
Time: 6:04 RX
this was harder then expected on last two sets.