Friday’s QOD


Friday’s QOD

Dragon Boat is canceled due to weather conditions.

When was the last time you tried something new?

12-9-6 reps
Power Cleans (135/95 or 60%)

Our Prep Course kicking some butt

Our Prep Course kicking some butt

98 Responses

  1. ValΓ©rie Arseneau

    QOD: Last Wednesday I tried rope climbing for the first time and on Monday I tried a HSPU for the first time.

  2. Amanda

    Something new? hmm. I learned how to play ping pong on the weekend. lol. And I decided to try coaching about a year ago.. πŸ˜‰ Also, next week I’m going to start training for a half marathon… I’m not a runner naturally so we’ll see how this goes. πŸ™‚

    1. Michelle

      I’ll make a deal with you, Amanda. I can help you with your 1/2 marathon training, while you help me get a hand stand, without freaking out!

      1. Amanda

        haha you did great this morning Michelle! And I was thinking about it on the way home this morning and have a couple things to try – so we’ll reconvene next week. πŸ™‚

  3. Danial

    QOD : Wednesday did HSPU for the first time in a WOD . First round did them strict but then got tired and then could barley finish the 3 round but then someone pointed out to do Kipping ones and after that it was history .

  4. Shawn Johnson

    200m row (w/ straight legs)

    Strength: Deadlift x5
    150-175-200-220-235 (Thanks for the grip tips Lora)

    Power Cleans 80#
    Time : 2:50

    Practiced handstand holds and handstand walking

  5. Trent

    QOD: Setting up the baby’s room, meaning computer room is now in the basement. It will be an adjustment but I believe the computer and I will survive.

    On a more serious note, pick up a Punching Bag a few weeks back. Its definitely a new kind of workout for me.

  6. Shawn Johnson

    QOD: Non fitness related. I tried baby anchovies last week in a stir fry. I thought they were fried up little noodles until I noticed these tiny fried up little noodles had tiny little eyes staring up at me on my fork. I have a weakness for salty so I kept eating but I could swear those suckers were swimming in my belly an hour later….

  7. Michelle

    Qod: This morning! Tried a handstand against the wall, with the help of Amanda. Will have to continue TRYING for a while :).

    I told my students today that they should never stop doing handstands and cartwheels. I used to be able to do them.

  8. John Gunn

    QOD: I tried a new kind of “milk” in my hemp protein shakes this week. Superstore was out of my favourite almond milk, so I picked up flax milk instead. Turns out, it’s really tasty!

  9. Julie J

    Mob – WU x 2 + 200 M Stiffleg Row

    Opted for foam rolling instead of strength – my legs really needed it!!



    Power Cleans @ 45 #

    Time – 6:04

    Saw the wod posted and started freakin out cause it was burpees!! Didn’t want to do it but I went to class anyway and realized my burpess are much better then they used to be!!

    1. Trent

      That’s awesome Julie, way to stick with it. Tackling movements on the “Not Fun List” only makes you better and prepares you for any WOD down the road.

  10. Tracy

    m x1 + wu x2 + 200 m row

    Strength – Push Press

    WOD (@ 60% – 50 lbs)
    power cleans
    Time 4:31

  11. Shane Hayes

    200m straight leg row
    Wu x 2, Pullups with false grip on rings and bars. Hard on wrist but seems to be getting easier
    Strength OHS
    95/ 135/ 155/ 165 x 3/ 175 x 3 huge pr for me been neglecting this strength for a while. Yay!!!
    Wod rx’d
    2.48 I think. Forgot to write it down… Lol

    1. Amanda

      Just hang tight and see if Rob responds, it’s his class.. it’s already pretty full but a spot could open up

  12. Blake

    200m Straight-Leg Row / WU x 2 w/ butterfly pullups

    Floor Press x 5
    105(7) – 125 – 135 – 155 – 175

    WOD as Rx’d:
    12-9-6 of:
    — Burpees
    — Cleans @ 135#
    TIME: 4:02

    Heavy but manageable. Form started to break for the last few so I am glad it was a short burner!

  13. Kevin

    QOD – we just planted a garden too. Already have some things popping up.

    Rack Jerks

    WOD rx’d

    Felt like Fran. PCs were touch and go. Only broke 9’s into 5 and 4. Burpees slow as always.

  14. Crystal

    MOB WU X 2
    200m Straight Leg Row

    Strength Cleans (go figure) #75
    Thanks for all the tips Amanda!

    3:58 @ #50

    QOD – It’s not really new but I’m breaking out old school with my new bike and skipping rope…It’s like I’m going back to my childhood days and loving it!

    Lots of fun in the 6am class as always!

  15. Sebastian

    QOD: Since I moved to Canada 2.5 years ago there’s been several “firsts”: Poutine (both styles), Piss clams, bar clams, pickled sea snails, fiddle heads, MAPLE BUTTER and TAFFEE, blueberry beer, the list goes on and on -> so many delicious firsts here in Canada:)

    Weighted sit-ups: 4 x 10 @ 60lb

    WOD @ 100lb -> time 3:46.

    “Waiting for the shower WOD”
    Weighted pull-ups: 3 x 4 @25lb
    500m Row for time: 1:39

    1. Amanda

      haha and did you enjoy all of those things, Sebastian??

      ps – looks like we were racing on today’s wod! πŸ˜‰

  16. Sheldon W.

    MOB/ WU x 1

    WOD Rx Time = 4:34

    Took a 15 minute breather and did my 50 no show burpees for signing up at noon and thinking I was signed up for 3:15.

    Took another 5 minutes and did the 200m stiff leg row followed by 300m of regular rowing.

  17. Kevin Mack

    WU X 2 (first time doing complete warmup with purple bands)
    200m Straight Leg Row

    25 Wall balls 20#

    Power cleans @95#
    Time: 4:26

    800m Run

  18. Maria

    Deadlifts x 5

    WOD @ 75#

    Time = 2:50

    Fun class Rob!

    QOD: I tried a couple of new things these last few weeks πŸ™‚ fiddleheads and cold stone ice cream just to name a few!

  19. Mobility
    200m straight leg row

    Strength – Power clean x5
    55 – 65 – 75 – 85 – 90 (this is 20# more than my last time doing power cleans!)


    12 – 9 – 6
    Power cleans @ 65#

    Time – 4:57

  20. Frank

    200m straight leg row
    Strength: cleans x5

    115-135-155-175 (3)-175

    Power Cleans 125#
    Time : 3:11

  21. Gabriel

    Mob+200m straight leg row

    Foam Rolling + lacross Ball on Shoulders and triceps
    Practiced DU.
    Did 4 unbroken HSPU and also 4 unbroken Bar MU.

    Power Cleans 125#


    All unbroken except the 9 rep PC broke them up in 5-4

    Next time Rx

    10 minutes of very broken stretching.

    Great work 5:45 folks!

    Have a great weekend fella CrossFitters!

  22. Sarah

    Mob – WU x 2 + 200 M Stiffleg Row

    Opted for foam rolling

    20 T2R



    Power Cleans @ 60 #

    Time – 2:40

  23. Taylor

    Mob – WU x 2 + 200 M Stiffleg Row

    Strength- Front Squats – 20-25-30-35-40



    Power Cleans @ 35 #

    Time – 3:30

  24. Maddy

    200 m straight leg row
    WU x 2

    Tried to foam roll / lacross ball the ‘Karen’-like stiffness out of my legs from Wednesday.

    Practiced some Power Cleans @ 45# and 65#

    12 – 9 – 6
    Power Cleans @ 65#

    Time : 3:02

    My focus was to go faster than my usual burpee speed (aka slow and steady). I ended up doing them in a 3 part movement (down, jump in, jump up) instead of my usual 5 (hands down, chest down, up on knees, jump in, jump up). Worked for the first 5 or 6…

    QOD : A couple of new things this week : pike pushups and ring dips with rubber band.

    Great job 5:45 class!!!

  25. Amanda

    Strength: Back squats
    5x 95-105-115-125-135

    WOD @ 75#: 3:46

    Was awesome working out next to Jenna and Elba, you ladies are inspiring. Great job. πŸ™‚

  26. Lance


    Weighted Situps



    Time 2:32 RX

    Everything unbroken should have taken less time in between movements.

    1. Maddy

      Wow! I wished I had stuck around long enough to see that! And you got the same time as Kevin πŸ™‚ Not a bad way to start the weekend!

  27. Chantal GuΓ©rette

    200m row (straigth legs)
    WU x 2

    Strengths : Cleans (modified the weigth cuz on my back)
    5 x 45-50-55-60-65

    – Burpees
    – Power Cleans (50lbs)

    Time : 2:56

    Great time again today πŸ™‚ Thanks Rob !!

  28. Marie-No

    Learned a new acronym today…HAM (thanks Amanda)

    Mobility + warmup x2

    Strength (back squat) 5x 175, 3x 185, 1x 200, 1x 205, 1x 210 (#10 PR! felt good)

    WOD: Rx’ed 12-9-6 Burpees/power clean @95# = 2:09. Everything unbroken! Closest I’ve even been to having a visit from Pukie! Actually, he made a short appearance, but got swallowed!

    Worked on weighted pull-ups

    Great way to start the weekend! If you’re bored tomorrow around 2:30 hrs, come to the Moncton Vipers opener @ Rocky Stone park and encourage, Kimmy, Jenn B and myself at our game vs St-John!

    Great work 5:45 class for finishing before the end of the song, as requested by trainer Corinna! Great coaching tonight! Thanks for the tips and the spot!

    1. Lora

      So freakin’ fast! WOW! Nice work M-N! You definitely went “HAM”!
      Congrats on a huge back squat weight too. Well done πŸ™‚

    2. Shane Hayes

      Holy crap, wicked time Marie. I know what you mean on the pukie. But I wiped out and slowed down a bit. Didn’t chance it… Lol

  29. bradley

    Mobility x wu 2 + 200 stiff leg row

    Push jerk pr

    Power cleans 60% of max = # 87

    Stretch 10 min

  30. LiammaiL

    200m straight leg row
    WU x 2

    Foam Roll Friday!!!

    Power Cleans #110

    Time: 3:47

    Great work 4:15 crew!
    Have a great weekend in the rain!

  31. Heidi

    WU x 2 + 200 M straight leg row

    OHS x 1
    Failed because I couldn’t jerk the weight over head πŸ™

    WOD with 75# power cleans
    Time = 3:33

    Quick wod, but a tough one

  32. Lora

    200m straight leg row
    WU x 2

    Strength: Push Press (x5)
    45(10)-85-100-110-120-130 PR reps πŸ™‚

    WOD @ Rx
    Power Clean @ 95#
    Time = 2:52

    As Heidi would say, I tasted lung blood….

    Great job 5:45 crew! Everybody finished the WOD before AC/DC finished belting out “ThunderStruck”….

  33. Jeremy L

    WU x 2

    Front Squat x 5 (started from the ground 1 clean then 5 reps)

    WOD: RX
    Power Cleans

    Time 4:03

    Fun class Thanks Corinna !

  34. Shane Hayes

    Qod : there have been so many new things for me since I joined CFM from my health and fitness to the way I look at every day life. Also Since starting to eat paleo pretty much everything I eat changed, so all my eating habits and what I eat are new experiences.

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