Friday’s QOD

Today marks 2000 posts on this website! The QOD: What has been your favourite post or topic of discussion?

Strength – Push Jerks 1RM

5 rounds
5 Jerks (155/105# or 65-70%)
10 Strict Pullups

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Categories: WOD's

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57 Comments on “Friday’s QOD”

  1. Francis Lavoie
    December 13, 2013 at 7:32 am #

    Mobility + WU x 1 13 reps strict
    Just played on the rings a bit before group WU and was able to get my very first Muscle up!

    Group Mobility + WU

    Strenght: Push Jerks 1RM
    5 x 95 – 2 x 115 – 125 – 135 – 140 fail 135 for 20# PR

    WOD: 5 rounds (10 min cap)
    - 5 Push Jerks (155 or 65%) done @ 85#
    - 10 strict pull ups (first 20 then flat ring rows)

    Time 5:05

    Cash out 2 x side plank 1 min each side Both unbroken

    Like this

    • Chantal L.
      December 13, 2013 at 8:38 am #

      It didn’t happen if no one saw it. Just kidding! Congrats man! Keep on working on the technique and they will come easy!

      Like this

      • Francis Lavoie
        December 13, 2013 at 9:29 am #

        Haha! Gilles saw the whole thing.

        Like this

    • December 13, 2013 at 9:39 am #

      Good job Francis!

      Like this

    • December 13, 2013 at 9:40 am #

      Awesome! Congrats!

      Like this

    • Lora
      December 13, 2013 at 11:42 am #

      Congratulations on your Push Jerk PR. Awesome! And your MU! That’s fantastic!

      Like this

    • December 13, 2013 at 12:45 pm #

      good job Francis on your first muscle up

      Like this

    • Jackie Cantin
      December 13, 2013 at 1:03 pm #

      I witnessed it! Just like butter.

      Like this

    • Kelly B
      December 13, 2013 at 6:00 pm #

      Congrats!

      Like this

    • Gabriel
      December 13, 2013 at 8:05 pm #

      Awesome Francis! Great job!

      Like this

    • Heidi
      December 13, 2013 at 9:23 pm #

      Yay Francis. Milestone accomplishment. Conrats! Next time maybe Kevin can get it on video.

      Like this

  2. Ginette
    December 13, 2013 at 7:43 am #

    Mobility
    Warm up (13 reps)group mobility plus warm up

    Strength: push jerks: 25, 20, 35, 40, 45, 50 (did not go higher due to left shoulder). Nice sharing the bar with you Julie!

    WOD:5 rounds of:
    -5 push jerks
    -10 strict pull ups scaled to 10 strict ring rows

    Time:5:57

    Great job everyone…..have a great weekend!

    Like this

  3. Chantal L.
    December 13, 2013 at 8:41 am #

    WU x 1 – 13 reps + group mobility

    find 1RM Jerk – I did Split Jerks
    5×65
    5×95
    3×115
    2×125
    1×135
    1×145 (10# PR!!!!!! SOOOOOO pumped!)

    WOD @ 100# (70% or 1rm) and ring rows

    Time – 5:36

    Cashout 1 min side plank eaxh side – broke it down to 2×30 secs per side.

    Like this

    • Amanda
      December 13, 2013 at 9:09 am #

      Wow nice weight on your jerk, Chantal!! Congrats, big PR!

      Like this

    • Crystal
      December 13, 2013 at 9:17 am #

      WOWZER GUNS! Good job! Wish I would of seen it!

      Like this

      • Chantal L.
        December 13, 2013 at 1:32 pm #

        Well maybe if you’d come back Friday mornings at 6am you wouldn’t miss out, love ;)

        Like this

    • Valérie Arseneau
      December 13, 2013 at 9:49 am #

      Heavy jerk!!! Impressive!

      Like this

    • Amanda
      December 13, 2013 at 9:55 am #

      You can jerk me overhead! Let’s try it. lol

      Like this

      • Chantal L.
        December 13, 2013 at 11:13 am #

        I’d love to try that! LOL

        Like this

      • Amanda
        December 13, 2013 at 12:22 pm #

        We’ll need to have some drinks first.. lol

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      • Jeff L
        December 13, 2013 at 12:44 pm #

        That doesn’t always work out as intended…lol

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      • December 13, 2013 at 2:09 pm #

        What Jeff said. ^

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    • Lora
      December 13, 2013 at 11:43 am #

      Congrats on your Jerk PR! Nice!!! Big weight :-)
      I would have added the extra 5# for the WOD though. Slacker. LOL

      Like this

      • Chantal L.
        December 13, 2013 at 12:12 pm #

        LOL 70% of my NEW pr was 100… didn’t want to push it too far since the new pr is so … new!

        Like this

      • December 13, 2013 at 2:12 pm #

        We do have the 0.5# and 0.25# plates for % exactitude. :)

        Like this

    • Chantal L.
      December 13, 2013 at 2:19 pm #

      The thing I like the most about this new PR…. I haven’t practiced heavy jerks in FOREVER and haven’t been to oly class since this summer. When we were doing the regular strength, I did them more often and was never able to match my previous 135# PR. What I am trying to say is: THE NEW PROGRAMMING ROCKS!

      Like this

      • Mario
        December 13, 2013 at 3:49 pm #

        I know right… havent back squatted in forever…. BAM new 3RM PR! Easy!!

        Like this

    • Heidi
      December 13, 2013 at 9:27 pm #

      Tank! I loved our celebration :)

      Like this

  4. Melissa H
    December 13, 2013 at 10:07 am #

    Hey everyone,
    HTHS is selling raffle tickets to win 2 tickets anywhere WestJet flies. Cost is $2 each, 3 for $5 or 7 for $10. I left some with Kevin if anyone wants to buy some. Draw is one week from today!

    Like this

  5. Sebastian
    December 13, 2013 at 1:33 pm #

    Strength:
    Push Jerk -> 95(x5) – 135(x3) – 155(x2) – 175(x1)PR – 185(x1)PR

    WOD:
    5 Rounds of:
    5 Push Jerks @ 125#
    10 Strict Pull-Ups
    Time 9:16

    Like this

    • December 13, 2013 at 2:32 pm #

      Nice work on the PR!

      Like this

  6. Dave H
    December 13, 2013 at 2:42 pm #

    Strength:
    Push Jerk -> 95(x5) – 135(x3) – 155(x3)-175(x1)PR – 185(x2)PR

    WOD:
    5 Rounds of:
    5 Push Jerks @ 135#
    10 Strict Pull-Ups
    Time 7:59

    Like this

  7. Dan Duguay
    December 13, 2013 at 5:24 pm #

    Can you take me off this class I am stuck in a job

    Like this

  8. Jenn Brander
    December 13, 2013 at 5:35 pm #

    Ahhh! Attention whoever is coaching 645! I have full intention of coming to class however I may be running late. I am in the midst of moving furniture from dieppe to my place.

    I will be nicely warmed up. Sorry in advance.

    Like this

  9. Kelly B
    December 13, 2013 at 6:09 pm #

    Mobility
    WU x 1 13 reps
    Group WU

    Strength: 1 RM Push Jerk
    35-55-65-70-75-85-90

    WOD: 5 rounds (10 min cap)
    – 5 Push Jerks @ 55#
    – 10 Strict Pull-ups (scaled to ring rows)

    Time…well, I f’d this one up and only did 5 ring rows per round so if the WOD was: 5 Push Jerks and 5 Pull-ups I may have finished in 4:37 but it wasn’t and so I didn’t finish within the time cap :(
    Great class Kevin.

    Like this

    • Heidi
      December 13, 2013 at 9:29 pm #

      Yes, but it is worth mentioning that you made up for ALL of your missed ring rows in the last round……way to stick with it Kelly.

      Like this

  10. Spencer
    December 13, 2013 at 6:20 pm #

    Mobility
    WU x 1 13 reps
    Group WU

    Strength: 1 RM Push Jerk
    55(x5)-65(x5)-75(x5)-85(x4)-95(x3)-105(x1)

    WOD: 5 rounds (10 min cap)
    – 5 Push Jerks @75#
    – 10 Ring Rows

    Time:7:29

    Like this

  11. Chris
    December 13, 2013 at 6:24 pm #

    Mobility
    WU x 1 13 reps
    Group WU

    Strength: 1 RM Push Jerk
    95(x5)-115(x5)-135(x4)-155(x3)-185(x1)

    WOD: 5 rounds (10 min cap)
    – 5 Push Jerks @155#
    – Srict Pullups Ring Rows

    Time: DNF 4 rounds 5 Pullups (still happy with my result)
    Good job Frankie and Jason!

    Like this

  12. Frank
    December 13, 2013 at 7:26 pm #

    WU x 1
    Group Mobility + WU

    Strenght: Push Jerks 1RM
    95×5
    155×5
    185×2
    205 (F)

    WOD: 5 rounds (10 min cap)
    – 5 Push Jerks 155#
    – 10 strict pull ups

    Time: DNF – 4 rounds + 5 pullups

    Cash out 2 x side plank 1 min each side Both unbroken

    Like this

  13. December 13, 2013 at 7:39 pm #

    WU

    Push Jerk 3-2-1-1-1-1
    185-205-225-235-245-255(PR)

    WOD Rx = 3 rounds + 8 Strict Pull-Ups @ 10 min cap

    Started getting no-reps in the end, couldnt finish that last set of 4th round. Was fun tho! Have a good weekend everyone!

    Like this

    • Gabriel
      December 13, 2013 at 8:09 pm #

      Nice PR Mario! Heavy!

      Like this

  14. Gabriel
    December 13, 2013 at 8:14 pm #

    WU*1@13 reps
    Group mob/WU

    Push Jerk 5-3-2-1-1
    135-155-165-175f-175(tied PR)

    WOD@115#
    Time–>6:32

    Could have gone heavier on the Push Jerks.

    Great job 5:45!
    have a great weekend fella CrossFitters!

    Like this

  15. Melanie
    December 13, 2013 at 8:37 pm #

    Mobility
    WUx1 (13 reps – with ring rows)
    Group Mobility and WU

    Push Jerk 5-3-3-1-1-1

    55-65-75-90-100-105( #5 PR/1RM) Thanks for the tips Kevin!

    WOD: 5 rounds (10 min cap)

    5 Push jerk @ 70#
    10 ring rows

    4 rounds + 8 ring rows (had bunch of no reps!)

    Cashout: Side plank x1min, each side.

    Like this

  16. December 13, 2013 at 8:45 pm #

    Way to kill the pullups!

    Like this

    • December 13, 2013 at 8:45 pm #

      That was meant for Gabe!

      Like this

  17. Jeff L
    December 13, 2013 at 9:08 pm #

    Mobility
    WU X 1
    Group Mobility/WU

    Push Jerk

    5-3-2-1-1-1

    135-155-195-215-235-240(15# PR)

    WOD – 5 Rounds

    5 Push Jerks 155#
    10 Ring Rows

    Time – 9:00

    Cash Out – Accumulate 1 min side plank on each side.

    Like this

  18. Steph L
    December 13, 2013 at 9:12 pm #

    Mobility
    WUx1

    Group Mobility

    Strength: Push Jerk
    55-65-75-85-95-100(PR)

    WOD: 5 Rounds

    5 Push Jerks @65#
    10 Strict Pull Ups (Scaled to Ring Rows)

    Time: 6:22

    Cashout: 1 Min side planks right/left

    Thanks for the help on my push jerk Kevin!!

    Great Class 3:15

    Like this

  19. December 13, 2013 at 9:15 pm #

    mob wux1 13 rep
    group wu

    strength 1 rm jerk
    95×5 115×2 125×2 135×2 145×1

    5 round
    5 jerk 95#
    10 strict pull up( ring row)
    first 2 round on 20 in box
    then on the floor
    time 6:45

    cash out 1 min side plank each side

    Like this

  20. Ryan
    December 13, 2013 at 9:28 pm #

    QOD: A while back there was a post about feeling like you’ve hit a plateau with a reminder to look at the big picture. The timing of the post was perfect, I had been feeling like my progress had slowed down but if I flip my book back to when I started in April the progress I’ve made is just mind blowing, and I still feel like I improve every time I show up. The post was exactly what I needed at the time. I think it also said something about the stock market and had some neat graphs.

    - mob
    - wu x 1, 13 reps, jumping pull ups, negatives on the way down

    Str: Push jerk x5-3-2-1-1-1
    65-85-95-105-125

    WOD: 5 rounds…
    - 5 jerks @ 85#
    - 10 ring rows
    Time: 9:45

    Cash out 2 side planks, 1m per side

    Like this

  21. Heidi
    December 13, 2013 at 9:36 pm #

    WU x 1 + Bar WU

    Push Jerk:
    65×4
    75×3
    85×3
    95×2
    100×1
    105×1
    110×1
    110×1

    WOD:

    5 Rounds
    5 Push Jerks @ 70% = 80#
    10 Ring Rows
    Time: 8:10

    Wow….it’s been a really long time since I’ve done ring rows. They are waaay harder than I remember.

    Like this

  22. Craig Hatto
    December 13, 2013 at 9:50 pm #

    Push jerk
    135(5),155(3),165(2),175(1),185(1),195(1)Pr
    Wod 5 rounds
    5 push jerks135#
    10 ring rows
    Time 8:19

    Like this

  23. Jen C
    December 13, 2013 at 10:09 pm #

    Mob + Wup x 1 (13 – all strict)
    Group Mob

    Strength: Push Jerk
    5 X 50, 55, 60, 65, 3 x 70, 2 x 25, 1 x 80 (off the floor)
    tried 1 x 85, but could clean

    WOD: 5 Rounds of
    5 Jerks (55lbs)
    10 Pull ups (all strict)
    time cap of 10 min.

    Completed 3 rounds and 5 push press

    The weight for the Jerks felt light, but those pull ups really got me. I kept failing on the fourth one in the third round. Proud that I didn’t give up :)

    Great work everyone!

    Like this

  24. Corinna
    December 13, 2013 at 10:13 pm #

    Strength: Push Jerk

    65-95-105-115-120-125-130

    WOD@95lbs
    Strict pull-ups

    4 rounds + 3 pull-ups

    Like this

  25. Shane Hayes
    December 13, 2013 at 10:41 pm #

    Quick Mobility, running late
    Group warmup
    Strength push jerk to 1rm
    135 x 5/ 185 x 3/ 205 x 2/ 235 x 1/ 255 f
    Tried the 255 but only had a very short time and I was unsure of which way to do it split or not and I think that is why I missed it. 235 felt easy. Did all as just regular jerks no split. Great sharing the bar Cam great work.
    Wod: 5 rounds
    5 Jerks @ 155
    10 strict Pullups
    Rx 4:56
    Loved this Wod!!
    Great class Corinna, great work 6:45 crew!!

    Like this

  26. Amanda
    December 13, 2013 at 10:56 pm #

    Strength: push jerks
    5x 65
    3x 85
    1x 95
    1x 105
    1x 115
    PR matched – I think I could have done more. That’s exciting, because I haven’t done them in so long I was expecting to fail my 115#

    WOD with 75# and ring rows – I felt something pull in my bicep so I switched to ring rows after my first round. (first round had strict pullups) Good thing cause I wouldn’t have finished it.
    8:33 I think?

    Like this

  27. Amy Hayes
    December 13, 2013 at 10:56 pm #

    Mobility
    Group WU

    Strength push jerk
    55#(×5) 75 (×3) 85 (×1) 85 (×1)
    Messed up on the math a little. My 1st 85# I thought was 80#. Oops

    WOD @ 55# & ring rows
    Time 8:30
    I have never no reped so many ring rows before. Very humbling.

    Great class Corinna! Thanks for the wrist wrap Marie.

    Like this

  28. December 14, 2013 at 11:51 am #

    oops forgot to post my results. Better late than never.

    Mob + warm up

    was going to do 10 set of 3 backsquat but my back wasn’t feeling right during the warm up sets.

    Quick sets of “power” push jerks 1reps
    95×5-115-125-145-155-165

    WOD @ 135#: 9:57
    3 rounds with strict pullups, 2 rounds with ring rows

    Like this

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