Friday’s QOD

11
May

Friday’s QOD

Partner/Team WODs: Love ’em or hate ’em? Why?

Back Squats
10-10-10-10-10-10-10-10-10-10

Score is total weight
(If you do 150# successfully for every set, your score will be 15,000#)

Awesome Saturday workout!

91 Responses

  1. Krista

    QOD: love em’ just cause it changes things up, cheer each other on. Doesn’t matter who your paired with πŸ™‚ always a good WOD. Love Saturdays for that reason.

    This WOD will be interesting….trying to think of strategy for it??!!

  2. Kevin

    Please review the following before coming in today…

    When someone is performing a heavy back squat, having spotters is important. A missed lift could result in tragedy.

    Playing the role of a spotter is important. Some things to consider…

    Be attentive
    Ask how many reps if the lifter didn’t tell you
    Have hands ready
    Feet in a stable position
    If it’s failed, grab bar and rise at same rate as other spotter and lifter

    **Note – if you’re the lifter, please STAY WITH the bar. Don’t duck under it and back away.

  3. Heather S

    Kevin, is there something wrong with zenplanner? When I try to sign into any class I’m put on the waitlist even if the class isn’t marked full.

    1. Gabriel

      Yes same here. I was able to register for a full class, not on a wait list, but on a wait list for empty ones. Everything is in reverse today.

  4. Rachel

    Mobility
    2 rounds
    10 squats
    10 Good AM
    10 Lunges
    10 McKenzie Push ups
    Samson stretch

    WOD : Back Squats
    10-10-10-10-10-10-10-10-10-10
    (35,40,45,50,55,60,65,70,75,80)

    Score = Total weigth lifted = 5750
    Cash out legs stretch

  5. Gilles

    Mobility
    2 rounds
    10 squats
    10 Good AM
    10 Lunges
    10 McKenzie Push ups
    Samson stretch

    WOD : Back Squats
    10-10-10-10-10-10-10-10-10-10
    (135,155,165,165,165,165,170×9,175,180,190)

    Score = Total weigth lifted = 16 480
    Cash out legs stretch

  6. 1 minute row

    2 rounds:
    10 squats
    10 Good AM
    10 Lunges
    10 McKenzie Push ups
    Samson stretch

    WOD : Back Squats
    10-10-10-10-10-10-10-10-10-10
    (135-135-135-135-135-145-145-145-145-155)

    Score: 14100

    I had no idea what to expect and I ended up being a little too cautious. Next time, go heavier!

  7. Josh

    Mobility
    2 rounds
    10 squats
    10 Good AM
    10 Lunges
    10 McKenzie Push ups
    Samson stretch

    WOD : Back Squats
    10-10-10-10-10-10-10-10-10-10
    (85,95,105,115,125,125,125,125,125,125)

    Score = Total weigth lifted = 11,500#

  8. Maria

    2 rounds:
    10 squats
    10 Good AM
    10 Lunges
    10 McKenzie Push ups
    Samson stretch

    WOD : Back Squats x 10

    65-65-70-75-80-95-105-105-95-95

    Thank you Kevin for the guidance on the weight..good thing! I was way off.
    total= 8500

  9. Mobility
    2 rounds
    10 squats
    10 Good AM
    10 Lunges
    10 McKenzie Push ups
    Samson stretch

    WOD : Back Squats
    10-10-10-10-10-10-10-10-10-10
    (35,40,45,50,55,60,65,70,75,85)

    Score = Total weigth lifted = 5800
    Cash out legs stretch

    Thanks for Sharing bar Denise and Rachel Great work πŸ™‚

  10. Denise MacEachern

    Mobility
    2 rounds
    10 squats
    10 Good AM
    10 Lunges
    10 McKenzie Push ups
    Samson stretch

    WOD : Back Squats
    10-10-10-10-10-10-10-10-10-9
    (35,40,45,50,55,60,65,70,75,70)

    Score = Total weigth lifted = 5580
    Cash out legs stretch

  11. Joanna

    10-10-10-10-10-10-10-10-10-10
    Back Squats

    90-100-110-120-130-140-150-155-160-160

    Total# – 13150

    Fun morning! Happy weekend πŸ™‚

    1. Jo… some people did a few sets today close to their body weight… but you might the only person doing sets with about 50# more! Very impressive! πŸ˜€

  12. Mario

    QOD: Love ’em. Having partner(s) to cheer you on is a great motivation since you dont wanna let your team down. Especially during the tougher team workouts. Team “Kalsu” comes to mind…

  13. Chantal L.

    Mobility
    2 rounds
    10 squats
    10 Good AM
    10 Lunges
    10 McKenzie Push ups
    Samson stretch

    10 rounds of back squats x 10
    95-105-115-125-135-135-135-135-140-150

    Total # = 12 700

    Didn’t really know what to expect… next time: GO HEAVIER!

  14. Sarah

    QOD: They can be very fun.. especially when you end up being partnered with your spouse and they push you even harder than anyone else might…. Team Rooster!!! πŸ™‚

  15. Heather (Mum)

    10 rounds of back squats
    50-55-60-65-70-75-80-70-65-65
    Total 6550 #
    Great sharing a rack with Lacey, Shawna and Lisa.

    QOD I have a love/hate relationship with partner wod;s. I love being challenged by a partner and if pushes me to the limit. I hate feeling like I let my partner down because let’s face it – I am not quite as young as the rest of you.

  16. Darsey

    Back Squat X 10
    155-175-185-185-195-195-185-185-175-175
    Total: 18,100
    legs were jello after, pretty happy with my results
    I think partner/teams wods are a nice change up

  17. Lora

    QOD: Partner WODs? Love them! They are part of the reason why Saturday’s are so much fun. Besides, everything else we do at Crossfit is so individualized. It’s nice to be a part of a “team” with a partner WOD. πŸ™‚

  18. Shannon

    2 rounds:
    10 squats
    10 Good AM
    10 Lunges
    10 McKenzie Push ups
    Samson stretch

    WOD : Back Squats x 10

    65-65-70-75-80-95-105-115-125-135

    Total: 9 300

    Thanks for sharing the rack with me Michelle, Maria, and Jocelyn. Good work. Also, thanks Kevin for increasing our weight because we had no clue what we were doing πŸ™‚

    1. Michelle

      Nice sharing the bar with you girls too! Jocelyn and Shannon, you girls are beasts πŸ™‚
      And, agreed, thanks for the guidance Kevin!

  19. Michelle

    2 rounds:
    10 squats
    10 Good AM
    10 Lunges
    10 McKenzie Push ups
    Samson stretch

    WOD : Back Squats x 10

    65-65-70-75-80-95-100-105-95-95 = 8450 #

    My legs are a little wobbly going up the stairs at work. πŸ™‚

    Good WOD, there is strategy involved. I wonder what would happen if we did it again.

  20. Amanda

    WOD: 10 x 10 back squats
    55-65-75-80-85-90-100-110-115-125

    Total: 8450
    Went way too light at the beginning. Should have started at around 75#

    QOD: I like the IDEA of the partner/group workouts and I know & understand why people like them, but I don’t, and don’t sign up for them when there is one posted. I need to be able to measure how I did from my result and I lose motivation and interest when I’m working with someone else to create a score or result. I don’t work out just to work out. I need to have a specific goal to keep me motivated. Kevin has told me that I need to be able to just work hard and give 100% no matter what my reason is and I’m working on it but I don’t enjoy it without it.

    There are many different things that people get out of Crossfit that keeps them coming back. Being able to measure and track specific goals like that is one of the big reasons I like it so much.

  21. Tom

    Warm up as posted

    back squats
    155, 155,165 ,165, 175, 175, 175, 175, 175, 175
    total score 16,900

    (as a true crossfitter i am thinking “shoot had you even added 10 lbs extra on one of the rounds you would have got into the 17,000’s, never satisifed, ha ha)
    very fun work-out, nice change o from the regular WOD’s

    Denis, Darcy, David, thanks for sharing the bar and for the encouragement.
    you guys lifted some heavy weights this morning, very impressive!!

  22. Tom

    partner work-outs, i really enjoy them but not too often.
    love the chance to work out with somene different, the motivation, not letting the other down team challenge, etc.
    once a week such as saturdays are awesome and a treat to look forward to. not sure if i would want them in many of the everyday work-outs.

  23. Jamie

    Mobility
    2 Rounds of
    10 Squats
    10 Good Mornings
    10 Lunges
    10 McKenzie Stretch
    Samson Stretch

    WOD – Back Squat x 10
    165-175-185-195-205-215-225-235-225-220
    Total: 20,450

  24. Jeff L

    Mobility

    2 Rds
    10 Squats
    10 Good Mornings
    10 Lunges
    10 Mackenzie Pushups
    Samson Stretch

    WOD

    10-10-10-10-10-10-10-10-10-10
    Back Squats

    155-160-165-170-175-180-180-180-180-180

    Total weight lifted – 17 250

  25. Guy

    2 Rounds of:
    10 Squats
    10 Good mornings
    10 Lunges
    10 Mackenzie Push ups

    #155-10
    #160-10
    #165-10
    #165-10
    #165-10
    #165-10
    #165-10
    #165-10
    #160-10
    #155-10

    Total:16200

  26. Corinna

    WU

    Back Squat x 10
    115-120-125-130-135-135-140-145-150(5 reps)-125-115

    Total: 12250

    Started off too heavy for sure. It was fun sharing the bar with you Tracy and Hannah! Great energy at the gym today!

    1. Lora

      It was hard to know where to start with this one. That’s still a kick ass score Corinna! I’m waiting for the muscle soreness to kick in…this one’s gonna hurt. LOL

  27. Hannah

    You, too, Corinna! Sorry I did not help put the weights away. I was the last Mom to pick up the kids, but probably the strongest! Ha ha! Look forward to getting to know Laura. Welcome to Crossfit!

    Great job, Tracy!

    wu x 2 (liked this one)

    back squat x 10
    80, 85, 90, 95, 100, 105, 110, 105, 95, 85 = 95000

  28. Sarah

    2 Rounds of:
    10 Squats
    10 Good mornings
    10 Lunges
    10 Mackenzie Push ups

    Back Squat x 10
    15-20 (warm ups)
    35-40-45-50-55-60-65-70-70-75
    Total: 5650

    Great working with you Laura! We both surpassed our max! Feeling a little bit stronger each day!

  29. Dan

    WOD: Backsquat 10 x 10

    16400

    I really enjoyed this workout, nice change of pace. Great job Gabe and Marcel, you guys gave 100% today!

    QOD: I don’t do Saturdays very often but I have really liked the team WODs I have done. I find being part of the team always pushes me harder because I don’t want to let anyone down.

    The chipper at the TO regionals last year with Kev, Jo & Gill was one of the most memorable WODs I’ve ever done. Partly because of the event, but also because of the sheer volume of effort we poured into it.

      1. Lora

        I would love to try some of the Regional WODs from last year (not this year though – ha!). Both the individual AND the team WODs. I think it would be fun! πŸ™‚

  30. Elissa

    2 Rounds of:
    10 Squats
    10 Good mornings
    10 Lunges

    Back Squat x 10
    45 (warm up)
    65-75-100-105-110-115-115-120-120-115
    = 10 400

    Really happy with my score, I wish I would have went heavier on the first 2 reps! Im so used to working my way up during strength that I couldn’t picture starting heavy! Now, I can picture it. Thanks for the push during the workout Krista & Mel, I think our overall attitude was “you can do it” and convinced me I could for sure! =)

    QOD: I love saturday workouts! I love everything about them. I love the games, the teams, whatever, I enjoy it all.
    I also love saturday hot yoga classes ! Love them both so much. Saturday’s rock!

    1. Krista

      Awesome job today, and yeah you need to believe you can do it – cause you so can!! Very strong today πŸ™‚ loved working out with you and Mel!

  31. Gabriel

    2 Rounds of:
    10 Squats
    10 Good mornings
    10 Lunges
    10 Mackenzie Push ups
    Samson Stretch

    WOD:
    Back Squats X10
    155-165-175-185-195-205-195-195-185-185

    Total –> 18400

    Excellent job Marcel and Dan! Love this WOD!

    Stretching + Foam Rolling
    1 L Rope Climb this time to the chain and back down.

    Great job 5:30 and 6:30 gang!

    QOD: I do enjoy Partner/Team WOD’s once in a while. The Saturday I do get to go to are great and do enjoy them but unfortunatly that is my rest days and/or work day. Would be great to do some during the week maybe a few times a month!

    Have a great weekend fella CrossFitters!

  32. Lora

    Mobility
    WU x 2: 10 squats/10 good mornings/10 lunges/10 Mackenzie pushups/Samson stretch

    WOD: Back squat extravaganzzzzzza!

    10-10-10-10-10-10-10-10-10-10
    155-160-165-170-180-185-180-175-170-165

    Total = 17,050

    I was looking forward to this WOD all day and I’m very happy with my total. Wasn’t sure of the best way to attack it, but the pyramid worked well for me. 185# is close to 80% of my 1RM. The last few reps on the last few sets were @#$%ing hard, even though the weight on the bar was decreasing! Thanks for the encouragement Jeff S. and Rob W. Great sharing the bar with you guys πŸ™‚

  33. Frank

    2 Rounds of:
    10 Squats
    10 Good mornings
    10 Lunges
    10 Mackenzie Push ups
    Samson Stretch

    WOD:
    Back Squats X10
    185-190-195-200-205-210-215-205-185-195

    Total –> 19850 I sould have went heavier on the last 2 sets.

    Great job Sean and I hope your back isn’t too sore tomorrow Mario πŸ™

    QOD: I don’t think I have ever done a Partner/Team WOD as I don’t come in for the Sat classes. I think I would like it as its something different.

    1. Jeff S

      Excuse my language.. Holy shit Frankie!! Awesome freaking score!! You looked possessed when you cracked of your reps.. And it was far too easy, your number could have been much bigger!!

  34. Tracy S

    WU = 10 Squats; 10 Good mornings; 10 lunges; 10 Mackenzie pushups; + stretch (x2)

    WOD: Back Squat x10….x10
    80 – 90 – 95 – 100 – 105 – 110 – 115 – 105 – 95 – 95

    Total = 9,900

    Pleased with the result. It got really tough in the later sets.. even 95 # felt really heavy at the end.
    Great working with you both, Corinna and Hannah!!

  35. Jeff S

    I wasn’t sure about this WOD, haven’t done much leg work since surgery in feb but I was pleasantly surprised as we ramped up the weight I felt better and better.. Great sharing the bar with you Lora and rob.. The fun part of this WOD was watching rob and I doing everything we could to avoid being ‘chicked’ I was going to feign an injury in the fifth set as it looked like the weight was going to get out of my league!! LOL. Thank god She slowed down! πŸ™‚ amazing job Lora, and you too Robbie.

    17,600

    Partner/team WODS I love, spend all week on individual stuff so Saturdays are a treat to meet and WOD with new people!!

    1. Lora

      LOL…ego vs muscle. Such a fun game! πŸ˜‰

      Seriously though. That’s a fantastic score; especially while you are still pushing on every rep for full ROM with that knee.

      And, I knew you and Rob were in no danger of getting “chicked” tonight…..but YOU didn’t…well not at the beginning anyway. HAHA!

  36. Laura K

    Wod back squat x 10
    35-40-45-50-55-55-55-55-55-60=5050

    Crossfit games here I come! WOD number two under my belt.
    Thanks to the coaches and everyone for all the help. My dazed and confused look should subside in a couple of years.

  37. Chantal G

    Mobility
    WU x 2 (10 squats, 10 good am, 10 lunges, 10 mckenzie pushups, samson stretch)
    WOD
    Back Squats 10 x 35-40-45-50-55-60-65-65-65-65
    Total : 5450
    Not so bad I guess… I started to low !
    Great job everybody
    *Nice work rope climbing Gab, using only your arms ouff !!

  38. Krista

    WOD back squat 10 reps
    75-85-100-110-115-115-110-105-95-95

    10,050

    Wow, jello legs for sure, almost thought I’d pass out a couple times πŸ™‚

  39. Sheldon W.

    Mobility
    1 round
    10 squats
    10 Good AM
    10 Lunges
    10 McKenzie Push ups
    Samson stretch

    2 rounds of rotator cuff strengthening excercises.

    WOD : Had to substitute Back Squats for Front Squats as I still do not have the shoulder mobility to rack a bar behind my neck.

    10-10-10-10-10-10-10-10-10-10
    45,65,85,95,105,105,105,95,95,95

    Total Front Squat = 8900

  40. Heather S

    Mobility
    2 rounds
    10 squats
    10 Good AM
    10 Lunges
    10 McKenzie Push ups
    Samson stretch

    WOD : Back Squats (WU 5 X 85)

    10-10-10-10-10-10-10-10-10-10
    95-105-105-105-110-110-115-120-120-120
    Total: 11,050

    As always, I wonder edwhen I’m done if I could have gone heavier, but sure didn’t feel like that while I was lifting! Great lifting with you ladies. This was a fun way to start the weekend!

    QOD: I still remember my first Saturday WOD which was also my first group wod. I was so intimidated and felt so bad for my partner but she perservered with me and I really felt like I earned my stripes that morning. (Thanks Sonia πŸ™‚ ) So I’m a big supporter – just really hard to get there on Saturdays.

  41. Heidi

    WU x 2

    WOD:
    10 reps each round of:
    95-105-110-115-120-120-120-115-115-115
    Total: 11,300

    Holy crap! Rounds 7 and 8 were really really tough. I had so may head rushes tonight..whew!

    Really fun WOD. Melanie & Heather, I really enjoyed out time together (I never get to work out with you guys!). Great job girlies!

  42. Marcel

    Mobility

    2 rounds
    10 squats
    10 Good AM
    10 Lunges
    10 McKenzie Push ups
    Samson stretch

    Back squat x 10

    145-155-165-175-185-185-185-175-165-155

    Total 16,900

    Dan & Gabe great sharing a bar tonight — Great work. Nice to hear all the grunting in the gym tonight!

  43. Nadine

    Mobility
    2 Rds
    10 Squats
    10 Good Mornings
    10 Lunges
    10 Mackenzie Pushups
    Samson Stretch
    WOD
    10-10-10-10-10-10-10-10-10-10
    Back Squats

    45-50-55-60-65-70-75-70-65-65

    Total; 6130

    CLIMBED THE ROPE!!! πŸ˜€

    Amazing job to my partners, Julia and Leslie, and to everyone else!

    And Jeff… I’ll get you back one day… you wont see me commin!!!!!!!! hahahahaha

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