Friday’s QOD

8
Jun

Friday’s QOD

Friday’s Question of the Day is generally me asking you a question. Today’s QOD is: What question do you have for me? Let’s keep them to questions on gym-related issues like training, nutrition, recovery, etc.Β 

Every 2 mins for 7 Rounds
Run 200m
7 Jumping Pullups
10 Box Jumps

Compare to June 25/10

Evan gets some hang time

116 Responses

    1. Heather S

      Great picture Evan! And cudo’s to our resident photographer – you have captured some really amazing CFT moments!

  1. Warm Up:
    – Mobility
    – 5 Tire Flips (medium)
    – 10 Burbee jump over box
    – 15 Ring Ros
    – 20 Hammer Strikes
    – 300m medball run (20#)
    – 400 Single Unders

    WOD: Every 2 minutes for 7 rounds
    – 200m run
    – 7 Jumping Pullups
    – 10 Box Jumps

    Test round: 1:25

    Times:
    – 1:19
    – 1:28
    – 1:32
    – 1:40
    – 1:38
    – 1:40
    – 1:37

  2. Andy

    Mobility
    Warm Up
    – 5 Tire Flips (medium)
    – 10 Burbee jump over box
    – 15 Ring Ros
    – 20 Hammer Strikes
    – 300m medball run (20#)
    – 400 Single Unders

    WOD: Every 2 minutes for 7 rounds
    – 200m run
    – 7 Jumping Pullups
    – 10 Box Jumps
    (Test round: 1:34)
    Times:
    – 1:28
    – 1:45
    – 1:55
    – 2:16
    – rest
    – 1:55
    – 2:00
    Only completed 6 rounds, should have scaled to 100m run.

  3. Heidi

    WU on steroids

    WOD: Scale # 1
    100 m Run
    7 jumping pull up
    10 box jumps

    :57
    1:00
    1:00
    1:00
    1;06
    1:03
    1:10

    Probably should have gone Rx’d, but didn’t think I make all 7 rounds. Still not sure I would have…would have been close, I think.

    Great work to the Rx’ers on this.

    Have a great weekend all

  4. Crazy but fun warm:
    – Mobility
    – 5 Tire Flips (medium)
    – 10 Burbee jump over box
    – 15 Ring Ros
    – 20 Hammer Strikes
    – 300m medball run (20#)
    – 400 Single Unders

    WOD: Every 2 minutes for 7 rounds
    – 200m run
    – 7 Jumping Pullups
    – 10 Box Jumps

    Times:
    – 1:04
    – 1:06
    – 1:07
    – 1:11
    – 1:12
    – 1:10
    – 1:07

    You know it’s going to be a good workout when you have Shawn Mather to chase πŸ™‚

  5. QOD: Recovery drinks (protein shakes). Good or bad? The answer might be different depending on the individual so let’s get an answer for a “hard gainer” like me, and for someone trying to lose weight.

    1. Kevin

      Recovery drinks are supplements. Supplements are not meant to take the place of real foods, but there in case you need it.

      Post workout for hard gainers – Higher carbs, some protein. If you think of the Zone, let’s say you were 17blocks/day – that would mean 4-5 blocks of protein and 4-8 blocks of carbs. It varies depending on your body fat percentage and intensity level of the workout. What’s it look like? Salmon steak and mashed sweet potatoes.

      Post workout for weight loss – No carbs at all, some protein. For these folks, it’s about controlling insulin, and ingesting too many carbs will hinder weight loss. This applies to men who are over 10% body fat and women over 15% body fat (generally). What’s it look like? High quality whey protein and coconut milk (not the watered down ‘beverage’ shit). Or just eat some meat!

  6. QOD: Where many people try to lose weight with their diet, I am actually trying to gain, more specifically muscle mass. I lift heavy and train 3-4 times a week. Diet-wise, what is the best approach to gain mass on a Paleo diet? I eat lots of nuts, eggs and lean meats. I’m not full on Paleo yet because I eat some dairy to get the extra calories.

    1. Kevin

      1) Weigh and measure everything you eat.
      2) Enter it on Fitday.com or another calorie counting website
      3) Eat 1000+ calories that you’re currently eating
      4) Strict paleo may not be the best way. Carbs (such as sweet potatoes) may need to be eaten in abundance.
      5) Limit longer workouts. Shorter = better.
      6) I’ve heard of this working, but would not try it myself – GOMAD – Gallon of Milk a Day (whole milk).

      1. Thanks coach…I was currently only drinking a 1/2 a liter to a liter of milk a day and that’s hard enough on my stomach… There’s no way I can drink a gallon of milk. What if I drank 1 liter of milk and 1 liter of coconut milk?

        The other 5 tips are awesome!!!! Thank you..

      2. Kevin

        Like I said, GOMAD is not something I recommend. If one is lactose intolerant, it will wreak havoc on your digestive system. The possibility also arises of developing an allergy to milk.

      3. Amanda

        It would wreak havoc on your digestive system AND your wallet!! A gallon a day?? How much would that cost each week?

  7. Chantal L.

    Warm Up:
    – Mobility
    – 5 Tire Flips (Small – because I was the first girl to go and didn’t know we had to use the medium one))
    – 10 Burbee jump over box (black … thanks Jo for holding the box, I was just about to cry)
    – 15 Ring Rows
    – 20 Hammer Strikes
    – 300m medball run (14#)
    – 400 Single Unders

    Test round: 2:10

    WOD: Every 2 minutes for 7 rounds
    (Scale 2)
    – 100m run
    – 5 Jumping Pullups
    – 7 Box Jumps

    -1:08
    -1:11
    -1:23
    -1:24
    -1:27
    -1:24
    -1:24

  8. Maria

    Quite the warmup!

    WOD: Scale # 1
    100 m Run
    7 jumping pull up
    10 box jumps

    Fastest: 1:15 Slowest 1:27 (or so)

    Hopefully next time I can try Rx, need to speed up my box jumps. Good job doing this Rx wow!

  9. Maria

    QOD: What’s your take on intermittent fasting? I’ve played around with this a bit good for leaning out but will it help increase strength while sparing muscle?

    1. Kevin

      Intermittent fasting (IF) has some benefits, but 3 things need to be in order first – sleep, stress and over-training.

      Many studies have shown that IF can help with body composition, performance gains and reduces signs of aging.

      There are also various ways to implement it. Eating less meals per day (lowers insulin sensitivity). Or pick 1 day a week where you consume nothing but water (and maybe a squeeze of lemon). That fast should last around 24 hours.

      The bottom line is – look at your markers. If you feel better, you sleep better, you perform better at the gym, then maybe it’s a habit you’d like to adopt.

  10. Heather S

    Bucket Lists
    Let me start by saying I don’t have one. I’ve always thought they were a little creepy – what do I need to do before I die!?! Yuk. But beyond that, I never really had an explanation why I didn’t have one. Well, while working out this morning I had lots of time to figure it out.

    It’s pointless to have a bucket list if you think you’ll never be able to achieve any of the things on the list. Now, that’s not a “boo-hoo” moment or even me being a defeatist – that’s just a giant scoop of the practical. For many people life has a way of abbreviating the childhood list of the possible – shouldn’t, won’t, can’t all pervade the adult vocabulary.

    Here’s what’s amazing though – somehow over the last (almost) two years at CFT, my “possible” got bigger. Somehow, wod after wod there’s been a shift in mind set and that’s the power of CFT.

    I still won’t have a bucket list to cross stuff off – how limiting would that be? Me? I have a list of What’s Possible and today I added to it:

    Hotel WU X 2
    WOD: “St. John’s Tour”
    Run Signal Hill
    Touch Cabot Tower
    Circle Back by Battery Trail
    Celebrate with Starbucks!

    To everyone who said I could do it, and especially everyone who thought I couldn’t – thanks for the push!

  11. Darsey

    Fun warm up today, nice change
    Very happy about having no strength today, especially after 5 days straight
    Wod Rx’d
    Every 2 minutes for 7 rounds
    – 200m run
    – 7 Jumping Pullups
    – 10 Box Jumps
    Times> 1:09, 1:12, 1:09, 1:08, 1:09, 1:04, 1:01
    A week later and my hamstring is still bothering me from those 100m sprints, a 4 day rest will do me good

    1. Kevin

      But seriously, there are quite a few things I consider. I won’t go into too much detail…

      3 modalities – gymnastics, weightlifting, mono-structural (running, skipping).
      Priorities – Tasks given (Fran) or Times given (AMRAPS)
      Workload – heavy, moderate, light
      Groupings – Singles, couplets, triplets, quads, chippers, sandwich wods, team
      Actions – Push, pull, legs, core, concentric, eccentric, etc
      Cycles – weeks focused on skill moves, strength moves, lighter weeks, etc.

      I try to balance all of those things when programming.

      I throw in the occasional Benchmark and repeat workout so people can check their progress. The themed months are coming up (July = Ladies Month, Aug = Heros Month). Just to keep things interesting πŸ™‚

      1. Amanda

        You made a video once on how you do programming, you could paste a link to it – I found it interesting & explained a lot..

  12. Gabriel

    QOD: On Revovery and Resting…what recommendation would you give on recovery time. Should it varie on the workload of the WOD? Or should it just be planed? Or does it mostly depend on each person’s ability, skill level or age or any combination?
    if resting includes sleeping and relaxation then I may not be enough even if you get your days off?

  13. Kevin

    Recovery depends on all the factors you mentioned. The CF prescription is 3 days on and 1 day off. Jo and I usually do 3-1-2-1 (the 1’s being our off days). But that depends on the workload and muscle soreness from the week. Super sore – take an extra day. Working out through pain is not useful. Just a little stiff? Get in and work it out.

    So, to answer your question, we plan ours, but keep it flexible enough if needed.

    One more thing, I think every few months, you need to take a whole week of entirely. Do nothing. Let your body recover 100% before beating it up again with workouts.

    “You don’t get strong from lifting weights. You get strong from recovering from lifting weights”

  14. Amanda

    My QOD is about our strength training and hitting plateau’s. How can we change it so we keep getting stronger once we’ve reached that point? You mentioned the other day that you & Jo are doing something different than the 5-3-1 rotation, I assume that’s why?

    1. Kevin

      New folks – 5 sets of 5 of the strength rotation. Go as long as pr’s continue.

      Experienced – 5-3-1 system. Can repeat 5’s and 3’s as needed. Generally works for many years.

      Old fogeys – 10-5-3-7-5-3 system. It’s something I’m working on now. So far, I’ve PR’d 3 of 7 lifts.

      As for plateaus, we need to assess whether it’s a strength gaining plateau or a technique plateau. Example – if you’re press is 100, your push press should be 130 and your jerk should be 170. If it looks like SP 100, PP 120, PJ 130, your technique is the weakest link. Another example – how far apart are your clean and jerk? They should be very close. If not, you have a technique weakness.

  15. Blake

    My QOD is regarding weight increase incriments during strength sets.
    I know that if the technique suffers one should “dial it back”, and that the PR recommendations are listed…but when looking at what my goal is for that day/lift, I often have trouble knowing where to start and what increments to use for say a 5 weight set. I’ve seen people increase by 10# the first couple sets and by 5# after that, and I have seen lots of variations.

    Are there a recommended increments for 5, 3 and/or 1 rep sets that are more effective than others?

    1. Kevin

      I always do a warm-up set (50% or less). Then I generally start at 65-70% of what I’m going to lift. So, as an example I’m going for a 250# front squat. Warm-up with 115#, and sets at 165, 195, 225, 240, 250. As for percentages, that works out to 65, 80, 90, 95, 100%.

      If you start too low, the last sets feel heavy. If you start to high, the volume may be too much and you may fail the last reps (if not enough rest). If you know you’ll have enough rest between sets, you could start at 70 or 75%.

      Sorry for the late response.

  16. Heather S

    My QOD is time vs Rx. As I get close (sometimes really close) to being able to Rx the weight in a wod I know that it will kill my time, and even though I’m not worried about where I finish in the pack, I wonder which I should be more concerned with: Time vs Rx.

    1. Kevin

      Great question!!

      The answer is – which ever would produce the most power output.

      Physics says Power = Force x Distance / Time which = Intensity

      Now, let’s create a theoretical workout: 10 rounds of 5 Deadlifts and 5 Pushups.

      In one case, you could do 155# for the deadlifts (RX’d) or scale down to 135#.

      The distance stays the same in both cases, and power for pushups will be the same. So the only difference will be Force (155# vs 135#) and Time.

      If you deadlift 155# for 50 reps and move it 2 feet and it takes you 10 minutes for the workout – 7750# x 2 feet / 10min = 1550 foot pounds per minute

      If you deadlift 135# for 50 reps and move it 2 feet and it takes you 7 minutes for the workout – 6750# x 2 feet / 7min = 1928 foot pounds per minute

      Which one produced the most power? The 135#. You did more work, faster. And that is the goal of every CrossFit workout- to maximize your power output, therefore increasing your intensity and producing the best results.

      Hope that makes sense. Let me know if it doesn’t.

    1. Same here. I started CF at the end of ladies months and into the Heroes month. Looking back, these intense workouts were a great way for me to get into this type of conditioning. Looking forward to smashing PRs all summer long.

  17. Michelle

    Warm Up:
    – Mobility
    – 5 Tire Flips (medium)
    – 10 Burbee jump over box
    – 15 Ring Ros
    – 20 Hammer Strikes
    – 300m medball run (20#)
    – 400 Single Unders
    WOD: Every 2 minutes for 7 rounds
    – 200m run
    – 7 Jumping Pullups
    – 10 Box Jumps
    Test round: 1:39

    Scale 1 Times:
    – 1:15 fastest
    – 1:21 slowest

  18. Frank

    Mobility
    Warm Up
    – 5 Tire Flips (medium)
    – 10 Burbee jump over box
    – 15 Ring Ros
    – 20 Hammer Strikes
    – 300m medball run (20#)
    – 400 Single Unders

    WOD: Every 2 minutes for 7 rounds
    – 200m run
    – 7 Jumping Pullups
    – 10 Box Jumps
    (Test round: 1:34)
    Times:
    – 1:24
    – 1:29
    – 1:41
    – 1:58
    – 2:25
    – rest
    – 1:43
    4 rounds completed at Rx
    Great QODs, I enjoyed reading them!

  19. Chantal G

    Mobility

    Warm up :
    – 5 tire flips (medium)
    – 10 Burpee jump over box
    – 15 ring rows
    – 20 hammer strikes (6lbs)
    – 300m medecine ball run
    – 400 single unders

    WOD
    Every 2 min. for 7 rounds
    – 200m run
    – 7 jumping pullups
    – 10 box jumps
    (Practice round – 1:26)
    Time
    – 1:19
    – 1:28
    – 1:34
    – 1:39
    – 1:43
    – 1:46
    – 1:46

    OMG PEOPLE I FINISHED IT RX !!!!!!!!!!!!! I lost some skin on my leg during the second last round of box jumps but WHO CARES !!?? I FINISHED IT πŸ˜€ Soooooooo pumped !!! Good job EVERYBODY ! This was a goodhard one πŸ™‚

  20. Blake

    Fun Warm-Up!
    WOD: Every 2 minutes for 7 rounds
    – 200m run
    – 7 Jumping Pullups
    – 10 Box Jumps
    Test round: 1:22

    Rx’d
    Times: 1:16 / 1:24 / 1:24 / 1:26 / 1:27 / 1:30 / 1:30

    Super happy I made my goal of 1:30 or lower.
    Thanks for the push(es) Corinna!

  21. Mobility
    Warm Up
    – 5 Tire Flips (small)
    – 10 Burbee jump over box (4 with 24″ rest 20”)
    – 15 Ring Rows
    – 20 Hammer Strikes
    – 300m medball run (10#)
    – 400 Single Unders (new PR 306)

    WOD: Test run time = 1:48
    Rest
    Every 2 minutes for 7 rounds
    Scale 1 – 100m run
    – 7 Jumping Pull ups (rings)
    – 10 Box Jumps (12′ & 25# plate)

    Times: 1:07 1:11 1:11 1:15 1:21 1:24 1:31
    cash out – calf stretch

  22. Mobility
    Warm Up
    – 5 Tire Flips (medium)
    – 10 Burbee jump over box (24β€³)
    – 15 Ring Rows
    – 20 Hammer Strikes
    – 300m medball run (20#)
    – 400 Single Unders

    WOD: Test run time = 1:34
    Rest
    Every 2 minutes for 7 rounds
    – 200m run
    – 7 Jumping Pull ups
    – 10 Box Jumps (24″)
    Times: 1:27 1:35 1:41 1:50 1:53 1:59 1:56
    cash out – calf stretch

  23. Yes, fun warm up!

    Scale 1 and a half; every 2 minutes for 7 rounds of:

    100 M
    5 Jumping pull ups
    10 box jumps

    1:33 (ran almost 300 M…. oups)
    1:17
    1:08
    0:58
    1:01
    1:02
    0:49

    Great workout, I was dead at the end. Impressed with Rx’d people! intense!!

      1. Kevin

        I had your slowest round in mind the whole time. Just needed to give it every round. Even though you weren’t there, thanks for the push.

  24. Gabriel

    Mob
    5 Tire Flip
    10 Burpee Box Jump
    15 Ring Rows
    20 Hammer Strikes
    300m Med Ball Run 20#
    400 Single Skips (PR of 211 unbroken)

    then did the Warmup again to the Hammer Strikes.

    WOD as Rx’d
    1:15-1:20-1:28-1:26-1:27-1:28-1:34

    Happy there was just 7rounds, the 8th would have been ugly!

    A fun one!

    Excellent work 5:30 class!

    Have a great weekend fella CrossFitters!

  25. Hannah

    Warm Up:
    – Mobility
    – 5 Tire Flips (Small)
    – 10 Burpee jump up and down from box – 15 Ring Rows
    – 20 Hammer Strikes
    – 300m medball run (20 – too heavy, ended up walking back#)
    – 100 Single Unders

    Test round: 2:12

    Scale # 2: 100m run, 5 jumping push ups, 7 box jumps (18″)
    116
    117
    119
    119
    116
    112
    ? last round

  26. Jeff S

    Mob
    WU

    WOD
    1:08-1:11-1:15-1:18-1:19-1:21-120 wasn’t feeling this one tonight!! But it was still fun! πŸ™‚
    Thanks for the high five at the end Amanda!!

    Great job 5:30..

  27. Warm Up:
    – Mobility
    – 5 Tire Flips (medium)
    – 10 Burbee jump over box
    – 15 Ring Ros
    – 20 Hammer Strikes
    – 300m medball run (20#)
    – 400 Single Unders

    WOD: Every 2 minutes for 7 rounds
    – 200m run
    – 7 Jumping Pullups
    – 10 Box Jumps

    Test Wod: 1:23

    WOD Rx’d

    1 – 1:20
    2 – 1:23
    3 – 1:26
    4 – 1:30
    5 – 1:30
    6 – 1:30
    7 – 1:29
    8 – 1:27

    This was awesome!!!!

  28. Nadine

    Warm up :
    – 5 tire flips ( small one, my legs are STILL sore and I have hard time to stand up from the ground just myself, small tire was more then enough for tonight… I think its good that I have to take a week off next week… Im too stuborn and I would of probobly not stop if I would of have the choice…)

    – 10 Burpee jump over box
    – 15 ring rows
    – 20 hammer strikes (8lbs)
    – 300m medecine ball run (10lbs)
    – 400 single unders

    Every 2 mins for 7 Rounds (scale 1 )
    Run 100m
    7 Jumping Pullups
    10 Box Jumps

    Practice WOD – 1:42

    – 1:13 fastest
    – 1:26 slowest

    WOW!! … all I have to say for tonight! lol

    …and… good job everyone! πŸ™‚

  29. Sarah

    Mobility
    Warm Up
    – 5 Tire Flips (medium)
    – 10 Burbee jump over box
    – 15 Ring Rows
    – 20 Hammer Strikes
    – 300m medball run (6#)
    – 400 Single Unders

    WOD: Every 2 minutes for 7 rounds
    Scale 2
    – 100m run
    – 5 Jumping Pullups
    – 7 Box Jumps
    (Test round: 1:37?)
    Times:
    – 1:01
    – 1:02
    – 1:06
    – 1:03
    – 1:05
    – 1:06
    – 1:06
    Only completed 6 rounds, should have scaled to 100m run.

    1. Sarah

      Decided before even starting this wod that I should be wise and do scale 2. After spending the entire day at the SPCA redoing the Bark Parks, lifting, pushing wheelbarrows full of gravel, raking, etc I wanted to still get a workout.. which I did with scale 2

      Nice to have a different wu πŸ™‚

  30. Sarah

    Kevin: QOD for you… I did read the Heat or Ice article and I am with Nadine.. it says ice, then heat but at the end says that is old school… so for hip flexor pain.. would you ice after a workout or heat? And its more achy pain as opposed to painful…..and yes I am stretching, stretching, stretching.. and had them massaged last week.. which has helped

    1. Kevin

      I agree with this post in the article.

      β€œIn general terms, use ice for a muscle/joint injury that is warm to touch, swollen, recent (in the past week or so), or a result of a heavy workout. Use heat for a muscle/joint that is stiff, achy, chronic (more than a few weeks old), or arthritic in nature.”

      After workouts, ice.

  31. Amanda

    WOD rx’d:

    1. 1:22
    2. 1:30
    3. 1:45
    4. 1:59
    5. Made it to 4 box jumps..
    6. Rest round
    7. 1:44

    I’ll take it as progress. 2 years ago I did the second scale. I’ll try to complete all the rounds next time it comes up.

  32. Warm Up:
    – Mobility
    – 5 Tire Flips
    – 10 Burbee jump over box (black Box)
    – 15 Ring Rows
    – 20 Hammer Strikes
    – 100m Run
    – 400 Single Unders
    Test round: 1:36 with 100M
    WOD: Every 2 minutes for 7 rounds
    (Scale 2)
    – 100m run
    – 5 Jumping Pullups
    – 7 Box Jumps
    -1:10
    -1:11
    -1:14
    -1:15
    -1:15
    -1:16
    -1:10

    It was different being at the Gym at 6:30PM

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