Friday’s QOD


Friday’s QOD

What do you do when you’re in a rut?

This has been a tough week. Lots of overhead, those front squats from Monday are still living on in the legs, and I think I’m still coughing from those sprints and burpees.

Today, we are all going to spend an intimate 15 minutes with the foam roller and lacrosse ball. Try to find the places that are hard to reach. Dig into the little spots between the muscles. And relax. Get loose for Tabata Something Else.

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to Sept.10/12


107 Responses

  1. Valerie Arseneau

    Mob + WU x1
    Group WU
    Foam roll + lacrosse ball

    WOD : “Tabata Something Else” (more like tabata everything else!)
    -pull ups : 37 (thought these went well!)
    -push ups : 52 (these sucked)
    -sit ups : 78 (almost keep my pace of 10 per round)
    -squats : 121 (got a huge quad cramp after round 1… arg!)

    Total : 288 Rx

    I wrote 178 on the board… that’s what happens when you do math right after the wod at 7AM lol. Oops.

    QOD: When I’m in a rut, I crave change. Depending on how bad the rut is will determine how much of a change I need. Sometimes its a hair cut, or a little shopping spree. The biggest rut I was every in was at the end of my BBA. To counter this rut, I moved to Mexico. A little extreme but it was one of the best decision of my life!

  2. Francis Lavoie

    WU x 1

    Group WU
    Foam roll of pain!!

    WOD: ” Tabata something else”
    48 Pull up
    50 push up
    71 sit ups
    120 squats

    Total 289 Rx

    QOD: I have a lot of hobbies so whenever I find my self in a rut I usually re explore one of those hobbies I might have neglected for a while that usually leads to obsession for a few weeks. Last little rut I picked up my guitar for the first time in a few years.

    Thankfully that doesn’t happen to often life has a way of staying interesting!

    1. Lora

      Great work this morning Francis. Keep practicing that kip on your pullups. Its just a timing thing…you have the strength as you do most of your pullups strict now, so your are ready to progress to full on kip for your WODs. 🙂

  3. Mario

    Mobility, Warm-up, Roller, Lacrosse Ball

    WOD: Tabata Something Else

    Pullups = 12-9-7-6-6-6-6-6 = 58
    Push-up = 10-7-7-7-5-5-5-5 = 51
    Sit-ups = 10-10-10-8-9-9-8-9 = 73
    Squats = 19-16-15-15-15-15-15-14 = 174
    TOTAL = 306 (PR by 8 reps)

    It drove me nuts that I had no break-down of my total last time, figured i’d keep count today. Good job morning crews!

  4. Steph L

    Group WU/Mobility

    WOD: Tabata Something Else

    Pullups (purple Band) = 48
    Push-ups = 51
    Sit-ups = 95
    Squats = 134

    Total = 328 (PR of 22Reps!) I’m happy with that plus last time i was on the Green Band for Pullups and i needed a band for push-ups too!!

    Great Job Everyone! Happy Friday!

  5. Blake

    Mob / WU x 1
    Group Warmup and Foam Roller “goodness?”

    WOD as Rx’d
    Tabata Something Else

    Pullups = 63 (PR of 18 unbroken butterflys in 1st round!)
    Pushups = 64 (from knuckles…arm killer)
    Situps = 82
    Squats = 100 (tweaked my left knee a little).

    Last time I did this with burpees instead of squats and got 217, but I improved in each of the other movements so I am happy!

    1. Lora

      Awesome work on the Butterfly Pullups and nice PR! Hope your knee is ok.

      Happy you enjoyed the Foam Rolling “Den of Pain”. I will bring a whip next time….adds to the authenticity……no? bad idea? LOL

  6. Shane Hayes

    When I get in a run I enjoy coming to the gym, always makes me feel better even if I am sore and tired… Lol. This has been a rough week for me at multiple trips to Chiropractor, physio, and massage since my holidays but I push through anyway. No pr’s this week but I am still happy to be here. As a side note I hate taking time off from the gym I always go to hell….
    Wu x 1
    Group Wu very fun…
    Foam roll and lacrosse ball work
    Wod: tabata something else
    Tabata Pullups (87) grabbed a bar with too much chalk on it and on the fourth round tore the center of my hand doing butterfly’s…. Crappy
    Tabata Pushups (74)
    Tabata situps (73)
    Tabata squats (111) legs were cramping up 3rd round in.
    Total 345
    Great work 6 amer’s
    Another great Amanda show!! Awesome work this morning everyone.

  7. Shawn Johnson

    Roller, Lacrosse Ball

    WOD: Tabata Something Else

    Ring Rows = 16-16-15-14-13-13-13-13=113
    Push-up = 20-10-8-6-5-6-4-5=64
    Sit-ups = 10-10-10-8-8-9-8-9=72
    Squats = 20-18-13-13-13-11-10-14=112
    TOTAL = 361

  8. Julie J

    WU X 1
    Group Warmup – 45 Birthday Burpees!

    Group Foam Rolling and Lacross ball torture

    WOD – Tabata Something Else

    8 Rounds each of:

    Tabata Pullups (Black Band) (32)
    Tabata Pushups (61)
    Tabata Situps (50)
    Tabata Squats (80)

    Total: 223

    I had no idea what would be a good total # of reps for this, cause I didn’t look at the board before the WOD, so during the WOD I set my sights at reaching over 200 and I accomplished that, so I’m happy with that!

  9. Trent

    WU X 1
    Group Warmup

    Group Foam Rolling and Lacross ball.

    WOD – Tabata Something Else

    8 Rounds each of:

    Tabata Pullups 73 (+11 reps)
    Tabata Pushups 60 (-20 reps)
    Tabata Situps 81 (+3 reps)
    Tabata Squats 102 (+9 reps)

    Total: 316 PR of 3 reps

    Not sure what happen last time but I have marked down pushups as the first movement. If I marked it down wrong then this could be a possibility: Pullups 73(-7 reps) and Pushups 60 (-2 reps).

    1. Joanna

      It’s possible you started at pushups last time. We have started people at different stations before depending on class size, space etc.

  10. Kelly B

    WU x 2
    Group Warm-up
    Group Foam Rolling and Lacross ball.

    WOD – Tabata Something Else

    8 Rounds each of:

    – Pullups 54 (green band)
    – Pushups 55
    – Situps 78
    – Squats103

    Total: 290

    QOD: Change. Just got back from a Change Artistry workshop in Albuquerque which will hopefully help me reinvent myself at work. Over the past 14 years, I have never stayed at a place longer than 3 years as I need/crave change or something new.

    1. Valérie Arseneau

      I know what you mean. I’ve moved 14 or 15 times in 6 years. I’ve been in Moncton for over 3 years not (2+ yrs in my current house). That’s the longest i’ve been in one spot since I moved out of my folks house lol.

  11. Blake

    QOD: When I am in a CrossFit rut I just sign up for a class and go. I usually don’t expect much but almost always leave feeling glad I went. Those little helpings of awesome are what eventually gets me out of my rut and back on track.

  12. Cheyenne

    WU x 1
    Group WU
    Foam Roller and Lacross Ball

    WOD Tabata Something Else:

    Pullups – Ring Rows – 64
    Pushups – Red Band – 56
    Siitups – 55
    Squats – 69

    Total: 224

  13. Gillyon

    Foam rolled

    Pull-ups – 75
    Push-ups – 67
    Sit-ups – 105
    Squats – 144

    Total – 391 PR
    Sean (aka Mr. 400), your scored made me push so hard. I wanted to get in the 400s. Next time! 🙂

    Sorry to those in the 3:15. I was loud and hyper….and swore a lot.

  14. Kevin Mack

    Group WU
    Foam rolling +lacrosse ball work


    Pull ups(green) – 49

    Push ups – 56

    Sit ups – 64

    Squats – 115

    Total :- 284 (PR of 125 from Sept 2012)

    Thanks, Rob.

  15. Jack

    322 RX’d

    Qod: i don’t get into ruts but when i do, I usually take a trip or just dive deep into my two passions, crossfit or running.

  16. Gabriel

    Group WU
    Foam rolling +lacrosse ball work

    WOD “Tabata Something Else” as Rx’d

    Pull ups –> 64
    Push ups –> 61
    Sit ups –> 87 (used ab-mat)
    Squats –> 131

    Total–> 343 (PR of 25 from Sept 2012)

    Great work 5:45!

    Have a great weekend fella CrossFitters!

  17. Ginette

    Warm up x2
    Group warm up
    Group mobility
    Wod: tabata something else!!!!!
    -pull ups:29
    -Push ups:55
    -situps :77

    Great class Amanda, have a great weekend everyone,

  18. Chantal Cool

    WU x 1
    Group mobility
    Foam sweeeet foam rolling 😀

    WOD “Tabata Something”
    – Pullups (red band) 70
    – Pushups (knees) 75
    – Situps (ab mat) 82
    – Squats 111

    Total 338

    NOODLE ARMS hahaha Thanks Rob 🙂

  19. Maria

    Foam roll
    WOD tabata something else
    Pull-ups 55
    Push-ups 59
    Sit-ups w/abmat 88
    Squats 112

    314 Rx

    last time 324 reps. But I got 14 more reps on my pullups this time so happy with that. I lost the other reps on my squats, that’s ok.

  20. Mobility
    400m run
    250m row
    Group WU / Foam rolling & Lacrosse ball
    400m run

    WOD: “Tabata something else” Rx
    Pullups: 6-6-6-6-6-6-5-5 = 46
    Pushups: 8-6-6-6-6-5-6-5 = 48
    Situps: 10-11-10-10-10-11-11-11 = 84
    Squats: 19-16-16-14-15-14-14-15 = 123

    Total: 301

    9 reps less than last year, but no band on the pullups this time, and not sure which band I used last year.

  21. Robyn

    WOD: “Tabata Something Else”

    Pull Ups (Sub: Ring Rows) = 42

    Push Ups = 52

    Sit Ups = 47

    Squats = 59

    TOTAL: 200 exactly.

    Last time I had 208 reps, so NOT a PR today, BUT I’m extremely happy with my improvement in regards to attendance. 🙂

  22. Marcel

    Mobility, Warm-up, Roller, Lacrosse Ball

    WOD: Tabata Something Else

    Pullups = 12-10-6-6-5-6-6-5 = 56

    Push-up = 11-12-10-7-6-6-5-5 = 62

    Sit-ups = 9-9-9-9-8-8-8-8 = 68

    Squats = 15-14-15-13-12-12-12-14 = 107

    TOTAL = 293

    PR of 24 reps, great job 5:45

  23. Natacha

    Wod rx’d
    65 push ups
    86 sur ups
    153 squats ( lots if no reps)
    Total 353

    Thanks Amanda and M-N for making me realize i need to go lower with my squats… Guess i’ve been practicing all these years at doing it wrong

  24. Heidi

    Tabata Somthing Else

    Pull Ups: 34 (Small pink band….lots of failed attempt & bad language….GRRR!!!)
    Push Ups: 58
    Sit Ups: 83
    Squats: 119
    Total Reps = 294

    PR of 2 reps. Sit ups saved my PR, as all other movements were a couple less than last time

  25. Amy

    Group WU + foam rolling

    WOD with green band
    Total 188
    I’ll post the breakdown of each later when I get my book out of the truck.

  26. David

    Warm up
    Group WU + foam rolling

    WOD rx’d
    Total : 329
    – pull-ups : 53
    – push-ups : 75
    – Sit-ups : 92
    – Squats : 109

    Should of pushed a little harder on those pull-ups.

  27. CAM

    WU X 1
    Group WU + foam rolling

    Total 293

    Felt a weird little twinge near my right shoulder joint early on in my pull-ups.
    Breakdown to follow I don’t know where my book is right now 🙂

    Thanks Coach Maria!

  28. Jackie

    Foam roll

    WOD: ” Tabata something else”
    Score: 300
    Used blue band for pull ups
    Ab mat.

    Great class Marie Noel 🙂

  29. Jeremy L

    WU x 1
    Foam roll and lacrosse ball

    WOD: ” Tabata something else”

    Score : 303 reps RX
    used the Ab matt for situps.

    Felt the sit ups and squats all week end,

    Fun class Marie-No !

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