Friday’s QOD


Friday’s QOD

Have you been watching weightlifting at the Olympics? If so, what have you noticed?

Kettlebell Swings (53/35#)

Compare to Jan.26/11


145 Responses

  1. David

    Other than he seems to be clearly copying my technique and is creeping up on my PR, it is amazing that when he transitions to the squat clean the whole 500lbs or so does not come above the top of his thighs and his footwork is lightning fast to get under the bar from there.

  2. Kev M

    he re-adjusted his grip at the top before he pressed it. He also stepped back with front a bit and waddled his back legs forward.Thats what i did before i pressed that much last time.

  3. Gillyon

    Warmup (worked on strict pull ups, dips and the t2b kip)
    Push jerk 5s. 45-65-75-85-95(failed…only 2)

    WOD rx’d – 4:19
    Great race, Maria. You are crazy fast on those burpees. Thinking that my transition time was too slow. Next time ..,no time for chalk!

  4. Chantal Guerette

    I saw nothing wrong with the video except that it is hard to believe that I can lift almost the same thing…

  5. Amanda

    Strength: Push Press
    3x 70-70-75-80-85

    WOD rx’d: 5:49

    1 second slower than last time…boooo… Didn’t post my weight last time in the comments, I’m hoping I was using 30# instead of 35#. I’ll check my book.

    Nice to meet you this morning Josh and Shawna (Shauna?)

  6. Chantal L.

    WU x2
    Strength – 1x push press
    95-110-120-125(PR)-130 (PR)

    WOD Rx’d: 7:13 … burpees are slooow! Gill and Maria are faaaaast! They finished their 21 burpees and I was jus starting my 13th! It was a good way to keep me motivated tho!

  7. Jeff

    Ive watched a little of the coverage of the weightlifting, and what I noticed is the Olympic lifts are all about proper form at blazing speed to move large amounts of weight.. So the adage is true even for Crossfit, “get good, then get fast” any other way leads to failure!

    On another note, I’m very disappointed in the use of compression gear at some of the events at this years Olympics!! It ruins the ‘look’ of the event and gives an unfair advantage to the participants… And I mean cycling! Not beach volleyball.. Lol

  8. Mario

    QOD: Notice in the video, the guy’s knees cave-in just a lil bit on the way up. Understandable, I mean look at the friggin’ weight on that bar. Gettin a PR at the Olympics must feel amazing.

    Also, I got me thinking, how does Aja Barto’s snatch lift of 290# at his Regionals measure up VS the olympians?

    1. Mario

      Yeah I figured, just looked it up. At 220 lbs, Barto would compete in the 94kg category. Olympic record for that lift & class is 412#… Then again the dude is 6’5″.

  9. Maria

    If you’re signed up for the body comp test tomorrow, please check out the following to prepare πŸ™‚

  10. MOB
    WU x 2

    Strength: Back Squats 5×15; 5×20 x 4 sets

    I didn’t worry so much about the weight that I was using but focused a lot more on form. Thanks for the coaching, Rob! You were fantastic and helped me so much!


    KBS – used 10# (obviously, an area to work on, here) πŸ™‚

    Time – 9:54

    It felt so good to lay down on the ground, when I was finished! I know I have so many areas upon which to improve, but I love being pushed like this. I’m a million miles from my comfort zone and I love it! πŸ™‚

    Thanks everyone in the 8:30 class for the encouragement – YOU ROCK! πŸ™‚

    1. Blake

      Just remember Robyn that fitness is a journey, not a destination. I’ve only been at CFM 8 months and I’ve already learned these three things: 1) The workout always wins, 2) There is ALWAYS something to work on! and 3) Success is knowing you just gave 100% at whatever workout you just did…so I would call you successful already!

      Keep up the good work!

    2. Lora

      I’m so impressed with your perseverence Robyn. You have a wonderful attitude and it is fun to see you progress. I wish you could see my list of “things to work on”. The more I do Crossfit, the longer it becomes. This is a sport that will challenge you (and me) for years and years to come. That is one of the many things I love about it πŸ™‚

  11. Tom

    WU as posted
    practised some ring pull ups.
    strength, bench press
    [email protected] 115, 125, 135, 145, 155 (2) then failed
    thanks for shring the bench Josh

    WOD Rx
    all sets unbroken
    I went there looking for this as that 53 lb kettlebell is what hurt my score so bad at the Hopper.
    i was determined to beat that kb this morning.
    revenge is sweet haha


  12. Nadine


    Kbs. 30lbs

    Time – 5:37

    Good job everyone! πŸ™‚
    Now Im off to Bathurst for the week! Gonna try to go visit Crossfit Xclusive! πŸ™‚
    Sure gonna miss you guys!
    See you all next week…or maby at the beach WOD Saturday!
    Speaking of wich… why don’t we meet at the gym and follow each other there…cause I have no idea where it is… πŸ™‚

    1. Lora

      Good job Nadine! We’re going to miss you next week. Enjoy your vacation! Hope to see you at the beach WOD next Saturday. We will make sure there is a map at the gym so everyone knows how to get to Jeff’s…if you don’t get a chance to see it, send me a message on Facebook and I will give you directions. πŸ™‚ And bring the kids!!!

      1. Nadine

        Thanks Lora! πŸ™‚
        We’ll try to make it! And yes, if you can send me the direction it would be great! I don’t think I’ll be back in time to go to the gym before Saturday…
        Thank you so much! πŸ™‚

  13. ValΓ©rie Arseneau

    QOD : Unfortunately, have not been watching the Olympics. Usualy i’m glued to the TV during the Olympics but not having cable and little to no time to look it up online is making it difficult to stay updated.

    Looking forward to being able to check out an Oly class though!

  14. MOB

    Modified WU x 2

    Skipped strength (Did not want to overuse my elbow with Burpees heading my way)
    Stretch / Foam Roller

    WOD Rx’d


    Interesting to workout in the AM. Great job 8:30 class!

  15. Chantal Guerette

    WU x 2

    Strength Back Squat 5 x 60-65-70-75-80

    21 – 15 – 9
    KBS (at 25lbs)

    I wanted to work with the 30lbs but there was only one and I didn’t feel like fighting with my sister to get it hahaha !! Hint hint Kevin… Maybe we need more 30lbs kettlebell…

    Time 5:27

    Good job everybody and THANKS Ron for all the tips and the words of encouragement !! Really appreciated πŸ˜€

      1. Chantal Guerette

        Hahaha good idea Chantal ! Except the last time I used the 35lbs was at the Hopper and… my food came back up a little HAHAHA !!! Sooo I’ll wait a little ppffhahaha !!

  16. Heather (Mum)

    WU X 2
    Strength X 3
    KBS 25#
    Great combination. My least and most favourite moves
    Time 7:05

    1. Chantal Guerette

      I’m glad I read all the comments before hitting play… Helped me decide that I’m not going to watch this video afterall !!

  17. Patrick

    Stopped at the gym this pm since im leaving tonight for the weekend.


    250m row

    WOD as Rx’d: 4:03 (26 sec PR)

    Still shaking

  18. Heather S

    WU X 2 (6 skinny p.u.)

    Push press 5’s

    WOD as RX’d (35#)

    Time: 5:05 (PR if 1:12)

    Love this one – but a good day to be standing under the fan! Enjoy the long weekend everyone πŸ™‚

    1. jeff

      Nice work on this one Christine, Rx!! yay.. it must be due to the quality coaching you’ve had over the last two days, cause both have been RX? whaaaattttt!!!

  19. Blake

    WU x 2

    OHS x 5
    65-85-90-95-100 (5# PR reps)

    WOD as Rx’d:
    — Burpees
    — KBS @ 53

    Time: 6:03

    Starting to get more used to 53# KBS…but Burpees killed me again.
    Great job 4:15-ers!

  20. Frank

    WU x 2

    push press x 5
    105-125-140-160-175 (5# PR for reps – I was stuck at 170-173# for the past 3 months)

    WOD: 21-15-9 Rx
    – Burpees
    – KBS @ 53#

    Time: 6:59

  21. Mario

    WU(+) x1, 14 reps each, all unbroken except Straight Pull-Ups 8-3-3

    EMOTM (5 mins): 15 Wall Ball shots @ 10#

    WOD @ 35# = 3:51

    Was a bit scared to go Rx in regards to KBS, so I took the safe route. Should’ve went 40# maybe… oh well.

    I like burpees.

  22. Jeff L

    WU X 2

    Strength – Squat Cleans X 5


    Did all squat cleans since I’ve mainly been doing power cleans and got up to 155 with them for 5 reps. Sticking with Squat cleans in the rotation until they are at the same weight.

    WOD @ 50#

    Time – 6:04

  23. Lance

    WU x2
    no strength today head was throbbing

    KB swings #53

    Time 4:43

    Loved this workout love both these movements felt really good and my head wasn’t bothering me during the wod πŸ˜€ great job today everyone this heat was nasty for such a sweaty wod.

  24. Gabriel


    Strength – SDHP X5

    Last 2 sets of 105 snapped the hips, did not before. Thanks Corinna! πŸ™‚

    WOD as Rx’d
    KB swings #53

    Time –> 5:52

    Great job 5:30 crew!

    Have a great long weekend fella CrossFitters!

  25. Lora

    WU x 2

    Strength: Front squat (x1)
    Not a PR but I felt that was all I had in me.
    Felt reeeeeeeeaaaaallllllly heavy tonight. The weather doesn’t help. Maybe next time.

    WOD as Rx’d
    KBS @ 35#
    Time = 4:36

    Great work today everyone! Some fast times posted!

  26. Steph L

    Deadlifts x5
    kBS @ 25
    Time: 5:20

    Great job 5:30 class! It was a hot one today.

  27. Strength
    Push Press x5
    100-110-120-130-140 PR5
    WOD Rx’d
    KBS #53
    Time: 5:20

    Ron shared some tips for walking handstands. Felt a lot more stable and got 4 steps.

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