Friday’s QOD

18
Nov

Friday’s QOD

How many burpees is too many?

For time:
Row 500 meters
150 Double-unders
50 Burpees

Compare to Nov.23/10

I'm sure you remember how scary it was when you first joined. There are lots of new folks at the gym, like Melissa here. Don't forget to introduce yourself!

95 Responses

  1. Kevin

    Tell your friends…

    We only have one more group fundamentals until the new year. The dates are Nov.22, 24, 29 and Dec.1. If they are not in for tomorrow’s free drop-in at 9am, they may have to wait until 2012.

  2. cheyenne

    I think a “get out of jail free card” for burpees would be a great idea! You could redeem one per year and I would choose today.

  3. WU X 2

    Strentgh 5’s
    80-85-90-100-105

    WOD Scaled
    Row 500 m
    450 singles
    50 Burpees

    Time: 17:07

    I am looking forward to do this one next time, I was a lil bit tired during the entire WOD, but I am really happy that I did it, Everyone did such a great job!! πŸ™‚

    1. Denis

      Nice to meet you as well Patrick. I look forward to better results in time, it is certainly humbling to see what others can accomplish. I appreciate the helping atmosphere and look forward to doing more burpees. Yeah right…

  4. Nadine

    I have a question for you guys… πŸ™‚
    If you’re REALLY sore from a WOD, would you go workout anyways or, like Gabrielle tells us so often, listen to your body and take a break??

    1. Good question, Nadine. Not an easy one to answer because everybody is different. Myself, if I didn’t show up every time I’m sore, I would only workout once a week. There’s a difference between being sore and being fatigued.

      If you feel tired and you lack energy to do your regular daily stuff, it’s time for a good rest day. Maybe even 2 days. It’s ok to workouts when you are sore. Just make sure you get a good mobility/warmup session. Spend more time warming up and stretching the area that is sore before the workout.

      1. Nadine

        Thanks Patrick πŸ™‚

        I really dont know what to do cause I can only train tuesdays, wednsdays and fridays… so if I dont go tonight, it would mean I wouldn`t go until next tuesday!!! But see thats the problem…I hate having to workout twice in a row! I wish I could do one day on, one day off.. but my sceduel wont allow me.
        After this Tuesday WOD with the Pistols, my legs were really sore the next day, but I went anyways cause there`s only 3 days a week Im available to go and I didn`t want to miss one… but after the wednsday WOD with those squats with a step foward and backward, my legs were extremly sore yesterday!!
        A little better today, but still have hard time to get up the ground.. so, I don`t know… not too sure about those 50 burpies…lol

        Ah well… I might go anyways… I will just take my time, thats all… πŸ˜€

    2. Good question, Nadine. Not an easy one to answer because everybody is different. Myself, if I didn’t show up every time I’m sore, I would only workout once a week. There’s a difference between being sore and being fatigued.

      If you feel tired and you lack energy to do your regular daily stuff, it’s time for a good rest day. Maybe even 2 days. It’s ok to workout when you are sore. Just make sure you get a good mobility/warmup session. Spend more time warming up and stretching the area that is sore before the workout.

    3. Kevin

      If you’re so sore that you’d be unable to perform the proper range of motion for movements, then it’s time to take a break. Don’t think of fitness as days per week. Think of it as weeks per year. If you miss one day out of a year, that’s not so bad. Fitness is not a sprint, it’s a marathon.

      1. Nadine

        Thank you so much for making me feel better guys! I really didn`t want to cancel tonight`s WOD, but like you said Kevin, there`s no point in going and not being able to do the proper workout…
        I will try to pop up anyways to bring the bracelets though, for the people who asked for them, I will put them in the same jar…
        And who knows… maby if there`s spots left for tomorrow, I will TRY to squise it between my errans!! lol

        Have a great weekend guys!! πŸ™‚

  5. Amanda

    WU x2

    Strength: Squat Cleans
    5x 65-70-75-85-95(3)

    WOD:
    Row 500 meters
    150 Double-unders
    50 Burpees

    13:21

    I wanted a better PR than what I got, but I can’t help but thinking that I’m being greedy because I feel like 13:21 is really good, seeing how cardio continues to be a problem for me. So, I’ll take it.

    Good job this morning Denis, great push!

  6. QOD How many burpees is too many? Until your not able to do anymore.

    WU x2

    Strength: Push Press
    75-80-95-100-115 (5’s)

    WOD:
    Row 500 meters
    450 singles
    50 Burpees

    Time – 11:50

    Happy with the evil burpees today, was doing them non-stop until #40 when I had to blow my nose haha, but finished the last 10 as fast as I could.

  7. Michelle

    WU x2

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

    WOD:
    Row 500 meters
    150 Double-unders
    50 Burpees

    13:16 (or 13:18?)

    I was very worried about this workout, because Burpees and I don’t get along. However, 2 small things to celebrate: 2nd workout doing Double Unders, and the Burpees, dare I say weren’t that bad.

    Have a good weekend everybody.

      1. Michelle

        Jane, G and I were at your play last night. Soooo good! And, you my dear are a supastar! We didn’t get to see you at the end, since we had to get our beauty sleep before the 6:00am workout.

    1. Lora

      Awesome work with the double unders in the WOD. Definitely something to celebrate. They are still my nemesis. I subbed singles today (again)…sigh.

  8. Darsey

    Wod: 500m row, 450 singles, 50 burpees
    Time: 9:58
    You know when it’s a good workout when you have that burning feeling in your throat.

  9. Guy

    CFWU x 2

    Power Clean
    125×3
    135×3
    145×3
    165×3
    185×2 f-f 1
    It felt extremely heavy tonight.

    WOD:

    Row 500m
    450 Singles Unders
    50 Burpees

    Time 12:36 PR by 1:35 (Nov 23,2010)

  10. Francis

    WU x 2
    press x 3
    95-105-115-135-135-145 (failed 3rd rep) tried again and got 3 at 145

    Wod:
    500 m row
    450 singles
    50 Burpees
    T = 11:31
    QOD: I’d say anything over 50 burpess is too much πŸ™‚

  11. Shoulder Press – 3RM
    85-95-110-125-140 (PR for Reps by 5#)
    Thanks for the push Pierre! Looking forward to my 1’s!

    WOD (Rx’d) —> 11:09 (PR by 57 seconds)

    Doubles felt painfully slow tonight. I’ve been using my Buddy Lee rope which I don’t enjoy because it’s a bit heavy for a lot of reps. About a month ago my Again Faster speed rope walked away.

    Could everyone do me a favour and check their gym bags for an extra speed rope? Mine was in it’s black pouch when I left it at the gym. There is green tape on the cable close to each handle. Hopefully it will reappear soon! Thanks!

  12. Nath

    WU x 2 (worked a little more on pull ups and sit ups)

    OHS x 5
    45-55-65-75(PR reps)-80×3 (Matched PR + PR reps) πŸ™‚

    WOD :
    Row 500 m
    450 singles (got confused in the count; I might have done 500???)
    50 Burpees
    Time: 13:13

    Thanks to Jeff.S who did about 35 burpees with me after doing his own WOD and Eric that also joined our team. Both of you helped me to keep going. You should be exempted of my birthday burpees when time comes… but be patient; it’s in August πŸ˜‰

  13. Lora

    Mobility
    WU x 2 (with ring dips in 2nd round)
    Strength: OHS x 1
    45(5)-65-75-85-95-100 (5# PR)

    WOD
    500m row
    150 doubles (subbed 450 singles)
    50 burpees
    Time = 9:45
    Cashout – calf stretches

    Great job 5:30 crew πŸ™‚

  14. Gabriel

    WUx2

    Strength – Back Squat X3
    165-185-205-225-245×2

    Realised that my 1 rep max is 245 after finishing my 3reps. So happy to have done 2 at 245

    WOD
    Row 500 meters
    50 Double-unders + 300 singles
    50 Burpees
    Time: 11:54

    No PR today but did only Single Skips on Nov 23

    Great job 5:30 group!

    Have a great weekend fella CrossFitters!

  15. Jeff S

    WU X 2
    Strength X 3
    Push Press
    95-115-135-145-155
    WOD
    Row 500 m (1:31.1 PR by a second and a half, thought I had the sub 1:30 in me tonight but came up short)
    450 singles
    50 burpees
    Time 8:52
    Felt really good on this WOD just wish I could do double unders, my goat, working on it!

  16. Corinna

    Almost did not do this one tonight. Feeling exhausted after a long week of work. My little cat nap after work helped a little…smiles..

    WU x 2

    Strength: Cleans x 3

    95-105-115-125-130

    WOD:
    500m row
    150 double under’s
    50 burpees

    Time: 9:25

    PR: 1:05

    Skipping was tough after the row. The burpees always suck!

    Great job Tracey, Liam and Johan!

    Thanks Gabrielle for coaching!

  17. Heather S

    WU X 2
    Strength: Push Press 3’s
    70-80-90-95-100 PR for reps by 10#!

    WOD:
    500m row (1:54.6mins – 2:19 in June)
    150 Double Unders (7:50 – 131 DU in 10 mins in Sept)
    50 Burpees (5:23)
    Total 15:08

    In spite of the fact that I really prefer not being up early enough for a morning class, things went really well this morning. Great job 7 a.m. class!

  18. Tracey

    WU x2

    Front Squat x5
    65-75-85-95-105

    WOD:
    500m Row
    150 Double Unders
    50 Burpees

    Time: 12:29

    Feels great to be back! Way to go Corinna, Liam & Johan!

  19. Johan

    WOD – 14.50 …been a while at the double attempts.
    I actually had a PR 500row with 1:30.0 though.
    Great to see yas again night crew πŸ™‚

  20. Blake

    WUx2

    Strength:
    Shoulder Press x 5 (feeling a little ‘off’ today)
    85-95-105(x4)-105(x4)-100(x4)

    WOD:
    500m Row
    450 Singles (must…master…doubles…)
    50 Burpees

    Time: 14:09

    Singles were ‘better’ but I was happy I pushed the burpees much harder today and had a stronger finish. …And I didn’t hurt myself today so that’s my PR for this week.

  21. Liam

    WU x 2
    Strength = Push Jerks x 5
    80-90-95-110-125

    WOD:
    500m Row
    150 DUs
    50 Burpees

    Time: 11:05

    Great job 6:30 crew!
    Gab, you’re forgiven for calling me poop! *hehe*
    Have a great weekend all!

  22. Gabrielle

    WU with only half the pullups and pushups – arms took a beating yesterday!!

    Strength – FS 10s with Hannah πŸ™‚

    45-65-75-85(5) really not feeling it today…

    WOD modified for tibia
    500m row (part I disliked the most)
    150 lunges
    50 KBS 25 lbs ( had to break them up into 10s because my elbow started to hurt at 8… Someday my injuries will be fully healed!! πŸ™‚ )

    Time : 11:41 happy to be working out even if I have to modify πŸ™‚

    My arms hurt like crazy today!!!

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