Friday’s QOD

2
Dec

Friday’s QOD

What is ‘heart’? Where does it come from?

3 rounds
3 Bar Muscle-ups
6 Hang Power Snatch (115/80#)
9 Overhead Squats (115/80#)

Does this picture show heart?

75 Responses

      1. Nadine

        They sure are brave!!! It brings us back to reallity to read this, and makes us rememeber how important and strong a family bond is!!!

  1. Kevin

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    Hoodies w/ “CrossFit Moncton” on front and “Rest Later” on back – $35
    Colors – Black, Navy, Red, Dark Heather

    Men’s Long Sleeve w/ CFM logo on front and “Size doesn’t matter…Time does” on back and “Athlete” on the sleeve – $25
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    Colors – Black, Navy, Red

    Please email me before 2:30pm. The order will be sent TODAY at 2:31pm.

  2. cheyenne

    Burgenger x 3
    Hang Power Snatch
    15-20-25-30-35-40-45

    WOD @ 45#
    9 Paralette Dips
    6 Hang Power Snatch
    9 OHS
    Time: 5:38

    Cash Out
    5 minute plank: 30 second intervals with long breaks in between

  3. Kevin

    Daily squat to 270

    Hang Power Snatch x3
    95-115-125-130

    WOD as rx’d
    7:12

    And then the stupid 5 min plank. Did it in 6 sets.

    Congrats to any of the beasts that can go 5min unbroken.

  4. Jo

    WU x1 + Burgener x3
    Hang Power Snatch x3
    35 55 65 75 80 85

    WOD as Rx
    9:07

    Squat to 165# after WOD

    Good day 🙂 For anyone thinking about it, the last swim WOD was a great time, don’t miss out on this one, there’s a few spots open. Happy weekend!

  5. Jane

    I wish it wasn’t Hang Power Snatches and OHS after the Bar Muscle Ups! I wanted to fly and breathe under water after I did my Bar Muscle Ups.
    Ba ha ha ha ha ha ha ha, gurgle, snort, choke, gasp, spew, cackle, gfaw, chortle, tee hee hee, wheeze……:P

  6. Heather S

    WU x 1

    Burgener x 3
    Hang Power Snatch
    15-35-45-50-55

    WOD @ 45 lbs
    9 Paralette Dips
    6 HPS
    9 OHS
    Time: 6:14

    Cash out
    5 min Plank (Unbroken – but that last minute almost did me in)

    Think I’m getting somewhere with the shrugging. My shoulder continues to hurt like crazy when I don’t shrug and just pull with my arms which strangely helps since it’s a nasty reminder to focus on the mechanics and not the weight!

    OHS so much easier when you don’t look at the ground, so finally making progress there too!

  7. Ed K

    Warm up

    Str 3rm dead lift.. sorta
    135×10 185×3 225×3 245×3 275×3 then I was told we weren’t allowed doing deadlifts.. to much noise. Fml.. how am I supposed to get stronger??

    295 lb back squat in chucks

    WOD
    21-15-9
    squat cleans 95 lbs
    K2E on a bar
    hand release push ups

    7:58 effin K2E

  8. Wu x i
    Burgenger x 3
    Hang Power Snatch
    15-20-25-30-35-40-45-45

    WOD: 3 rounds
    scale – 9 Ring dips (green band)
    6 Hang Power Snatch (45#)
    9 OHS ($%#)

    Time: 7:48 struggle with the first set of HPS still have to work on my form
    Cash Out – 5 minute plank :2:05.1:05.1:00.1:00
    back stretch

    1. Wu x 1
      Burgenger x 3
      Hang Power Snatch
      65,75,85

      WOD: 3 rounds
      scale – 9 Ring dips (yellow band)
      6 Hang Power Snatch (85#)
      9 OHS

      Time: 5:25

      Cash Out – 5 minute plank unbroke

  9. Jeff S

    Heart? Is not easily described, but I believe that everyone I’ve met at crossfit Moncton has some degree of it.. I’ve watched different people do WODs where I think they are going to give up and they push through to finish.. Some of those may be described as perseverance? Two in particular come to mind.. Tim doing a WOD with thrusters and burpees.. And Nath doing a WOD ending with 50 burpees.. Even though they both showed perseverance to finish I believe they both exhibited heart cause there was no doubt in their eyes that the WOD would be completed.. I was inspired by both of these members and many others in the CFM family.. Does that answer the question? Hell no! Ill answer the question with more questions.. Are you born with ‘heart’? Does everyone with heart gravitate to xfit? Or does xfit develop heart? Or does it just bring out what is there under the surface? No matter the answers..I’ve found there is a very large amount of ‘good people’ at CFM.. Each day that passes at xfit, I feel more comfortable, more a part of the ‘community’ more a part of the ‘family’ .. Thank you Lora for dragging me there kicking and screaming.. Now youd have a hell of a fight on your hands to drag me out of there.. And thank everyone at CFM for making me welcome.. I hope I can inspire others as many of you have inspired me..

  10. Steph G

    wu x1
    Burgener 3’s
    35-45-50-55-60-65-70(2)

    3 Rounds
    9 Paralettes
    6 Hang Power Snatch #60
    9 OHS
    time= 6:24

    Love OHS !!! Have a great weekends guys!

  11. Jane

    Hang Power Snatch
    35×5 – 45×5 – 50×3 – 55×3

    WOD:
    3 rounds of:
    9 Ring Dips (small band)
    6 Hang Power Snatch (45#)
    9 OHS (45#)

    8:10

  12. No strength
    Daily squat (front) to 195#   PR 10#

    WOD: (115#)
    Scaled HangPowerSnatch to HangClean&Jerk
    Scaled OHS to Front squats
    Time: 5:25

    Plank 5 min: broke down into 4 sets!
    And WELCOME BACK TO SONIA!!!!!! 
    First class back!!!!!!! Yayyyyyyyyyy!!!!! Missed you!!!!!!

    1. SWIM WOD

      SOOOO glad I decided to do this!!

      Tread water – haha think I go 30 seconds 😛

      AMRAP 10 mins
      Swim the width of the pool back and forth
      10 Lunges
      10 Good Mornings (broomstick)
      Score: 7 rounds

      This was a great time!!! Thanks for organizing this Kevin! See yas soon!! 🙂

  13. Marcel

    Wu x 1

    Burgenger x 3

    Hang Power Snatch

    45 65 75 85 95 105

    WOD: 3 rounds

    3 bar muscle ups scaled 9 Ring dips
    6 Hang Power Snatch (85#)
    9 OHS

    Time: 8:54

    Cash Out – 5 minute unable to do unbroken this time — needed 4 sets.

  14. Gabriel

    WUx1

    Burgenger x 3

    Strength – Hang Power Snatch
    65-85-95-85-95

    WOD: 3 rounds

    3 bar muscle ups scaled 9 Ring dips(yellow band)
    6 Hang Power Snatch (80#)
    9 OHS

    Time: 7:33

    Cashout – 5 min Plank
    Broken in 2-1-1-1

    Great job evening folks!

  15. WOD #1:
    5 minute Plank (2 sets) —> 3 min & 2 min. 🙂

    WOD #2:
    3 Rounds…
    9 Pullups
    6 Hang Power Cleans (115#)
    9 Front Squats (115#)
    Time —> 6:40*
    Intention was to do bar muscle-ups but modify the Snatches to HC&J and the OHS to Front Squats. Did the first muscle-up and felt some shoulder pain then wasted about a minute trying to figure out how to re-modify.

    WOD #3:
    18 Push Jerks (115#) —> 1:57
    Was frustrated and realized part way through round 3 that I forgot to do the Jerks. So I did them after.

    QOD:
    After the disappointing bar muscle-up… I didn’t have “heart” for the WOD. Definitely didn’t push myself as hard as I should.

  16. Sonia

    First day back post baby:).
    Weaker and restricted but feels good to be back!
    Wod with ring dips (yellow band) and 55lb for snatches and ohs
    4:24

    5min plank not sure how many sets, too many but did 1min for first set which is way more than I could do last week. Abdomen still pretty sore from the surgery.

    1. Heidi

      Great to see your back Sonia. I have to admit that I’m a bit PO’d….first week back after 6 or 7 week break, after giving birth, and you used more weight than I did…AND you beat my time. Sheesh!!

  17. Marc H.

    HPS 3’s
    45-65-95-115

    WOD scaled to 9 bar dips and 95# for HPS and OHS -> 8:34

    Daily squat up to 270#

    After talking to Steph that is in the cardiology department this month, she checked and I have a heart.

  18. Heidi

    Hang Squat Cleans x 3
    35-55-65-70
    Struggle to make 70#, but finally got it

    WOD:
    9 Ring Dips (purple band)
    6 hang power snatches 45#
    9 OHS 45#
    Tiime: 5:17
    Weight was 60% of my max, but in hindsight, I should have used more weight. 55# would have been better I think.

  19. Michelle

    Hang Power Snatch x3
    15–25–35-45-50-55

    WOD:
    3 rounds of:
    9 Paralette Dips
    6 Hang Power Snatch (55#)
    9 OHS scaled to front squats(55#)

    6:17

    Palnk 5 minutes – how gross! Needs much work.
    1min – 40s – 30s – 50s – 40s- 40s -30s- 10s

    The Hang Power Snatches were going so well during strength. Yet, when I got to the workout I screwed up on my first one, and then got all freaked out. I really had to calm myself down, take a breath, and figure it out. Weird. Good workout though!

  20. Swim Day! 🙂

    WU
    – Modified mobility
    – 3 laps
    – Tread water for roughly 7mins
    – Little rubber ducky race

    WOD: AMRAP 10 mins
    – Swim the width of the pool back and forth
    – 10 Slippery Lunges
    – 10 Good Mornings (broomstick)

    Score: 9 or 10 rounds + 1/2 swim

    Again, this was a lot of fun! I hope we can continue doing these swim WODs.

  21. Kevin

    Tread water – just over 2 minutes – major goat! Martine is a mermaid!

    AMRAP 10 mins
    Swim the width of the pool back and forth
    10 Lunges
    10 Good Mornings (broomstick)
    Score: 11 rounds

  22. Joanna

    Swim WOD
    Tread water…for maybe a minute..probably less. Impressed by how long the others stayed above water! Great job!
    Team relay.. Push rubber duck across pool with my face..check.

    Amrap 10 Mins
    Swim width of pool back and forth
    10 lunges
    10 good mornings (stick)

    4 rounds + back width of pool..didn’t make it to the forth

    Once again I must say I am definitely not a swimmer but I did my best..probably looked like I was drowning while slowly crawling my way across the pool but if nothing else I’m sure the lifeguards got a good chuckle. Another fun splash in the pool!

  23. Darsey

    Swim workout:
    Approx 10 min treading water. After switching to no hands, I only could make it another min or so. Big props to the 4 – 5 girls still going well after that!
    Wod:
    9th rd, full swim, 10 lungs

  24. Tracy S

    Mobility / Swim WU
    Rubber Ducky relay!

    Treading water… approx 7 mins +/-

    “SWIM WOD”: AMRAP in 10 mins.
    ~ 2 widths of pool (total 30 m)
    ~ 10 lunges
    ~ 10 Good mornings
    Score: 7 Rounds + 2 widths (I think. Hard to keep track with no pennies)

    Fun workout! Hopefully we’ll see more Swim WOD’s in the new year.
    Have a great weekend everyone. 🙂

  25. krista

    Swim WOD:

    WU mobility, 4-5 laps of the pool
    Push the duck with your face relay, fun time!

    treadwater – 9+ minutes. nice treading everyone!

    AMRAP 10min
    swim width of pool and back (maybe 25m?)
    10 lunges
    10 good ams (stick)

    9 rounds plus swim and 2 lunges
    i think – hard to count with no pennies 🙂

    that was loads of fun, glad to be back in a pool after 3 or so months off! thanks kevin. nice to see some familiar faces and meet some new ones too

  26. Swim WOD

    “Push the duck” race was fun! Nathalie was as fast as a dolphin on that one!

    treadwater – about 7 minutes I think

    AMRAP 10min
    swim width of pool and back
    10 lunges
    10 good mornings (stick)

    7 rounds flat

  27. Nath

    WU
    – Modified mobility
    – few laps of swimming
    – Team relay: Little rubber ducky race (fun!)
    – Tread water for about 8mins I think – got harder when we had to keep our hands above water (5th last)

    WOD: AMRAP 10 mins
    – Swim the width of the pool back and forth
    – 10 Slippery Lunges
    – 10 Good Mornings (broomstick)

    Score: 8 (maybe 9) complete rounds
    Next time, we need pennies

  28. Gabrielle

    Swim WOD 🙂
    A few laps of the pool to warm up
    Rubber duckie race
    Treading water for 7-8 minutes?
    WOD 8 rounds plus 2 widths and 9 lunges
    Underwater handstands and plenty of laughing

    What a fun time!!!! 🙂

  29. Francis

    WUx1
    Burgenger x 3
    practice Hang Power Snatch 65-85

    WOD @ 65#
    9 Paralette Dips
    6 Hang Power Snatch
    9 OHS
    Time: 4:29

    Cash Out
    5 minute plank: unbroken for first and last minute – 3 breaks in between

  30. Chantal L.

    Swim WOD!

    Pre-swim mobility

    2-3 laps
    Rubber ducky race
    Tread water for ~9 mins

    WOD AMRAP 10 mins
    Width of the pool back and forth
    10 lunges
    10 Good am’s

    5 rounds.

    Then underwater picture fun!

  31. Blake R

    Swim WOD!

    Pre-swim mobility

    Group WU + 2-3 laps
    Rubber ducky race
    Tread water for 9+ mins, Martine kicked ass at this one!

    Swim WOD #2:
    AMRAP 10 mins
    Width of the pool and back
    10 lunges
    10 Good Mornings

    TOTAL: 8 + widths & lunges

    Once again another fun swimming workout, yet still different enough from the first! Great job to everyone!

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