Friday’s QOD

15
Nov

Friday’s QOD

What was your favourite childhood cartoon?

3-position Power Snatch (5X1)
1-Hang
2-Knee
3-One inch off floor

On October 30th the life of Zoe Nudell 33, was taken when a drunk driver struck her while out jogging in Hamilton, ON.

Zoe started at CrossFit Kinetics in the Fall of 2011 and she quickly became an integral part of the Box. Zoe is remembered as the type of person who was full of life, energy, kindness and positivity. Any time you walked into CFK you could count on her for a big smile and a genuine hug. Zoe had a free unbiased spirit. She was welcoming to all and never asked for anything in return; a simple smile, impromptu dancing, high five or hug was more than enough.

Although she was athletic, not everything came quickly and easily. To those who were new to the gym, they would walk in and see Zoe powering through movements, whether injured or not, she never seemed to give up or get down on herself. For those that were close to Zoe we knew that she struggled, like everyone else, with her WOD times, she hated her front squats and had a healthy fear of heavy snatches. Zoe just knew that she couldn’t let her fears control her and she applied this to life inside and outside of the Box. When she had to do something that scared her she would ask for help, say a joke and then try it. Sometimes she was successful and sometimes she wasn’t but she never stopped trying. Once Zoe mastered a movement she was the first person to pass on her knowledge to anyone that was willing to learn.

In her two years at CFK Zoe has built friendships, created memories, motivated others and positively impacted the community with her presence. As time moves forward we hope to take these qualities and incorporate them into our daily life, we could all brighten up someone else’s day the way Zoe so effortlessly lit up many.

Many gyms around the Maritimes will be participating in this workout today.

Zoë
AMRAP 3 Mins
5 Power Snatches (95/55)
5 Overhead Squats (95/55)

Dance 1 Min

9-7-5
Muscle Ups (pullups)
21-15-9
KB Swings (53/35#)

Call time after your last KB swing but please feel free to keep dancing. We encourage you to post your time and any pictures or comments to the CFK facebook page.

zoe

73 Responses

  1. Vanessa Champion

    Strength: 3 position power snatch 5×1
    Hang, knee, one inch from ground
    25-30-35-40-45#

    WOD: Zoe
    AMRAP 3min
    5 power snatch
    5 OHS
    25#. 3 rounds+4 squats

    DANCE 1 MIN 🙂

    9-7-5
    Muscle up (pull up)
    21-15-9
    KBS 30#

    Time 7:56

    Today is a day that it really hit me: I’m so happy to be a CFM member. It’s been a long shitty week and the last thing I wanted to do this morning was get up and go to this 6am class… But I did. It was great to see such a full class. It makes it worth getting up to work out with amazing people and such a motivating coaching staff. Just wanted to say thanks to everyone who has pushed me to be better and made joining this place so wonderful.
    Love you all <3

    1. Valérie Arseneau

      6 AM classes are surprisingly addicting. Going to bed you think “I sooo do not want to get up…” and you get really close to cancelling but after the WOD is done, I am always happy.

  2. Marie-No

    Great work 6:00 am crew (that was packed with talented dancers)
    I apologize for the clock mishap…I guess I was too excited about the 1 min dance-off! Also, could you please add your reps to the entries!!!

    Have a great weekend everyone and lets keep the dancing going!

  3. Francis Lavoie

    Mob + WU x 1
    Group WU + Mobility

    Strength: Power snatch Hang/knee/ground 5 x 1 rep
    55-60-65-70-75

    Wod: Zoe
    AMRAP 3 min
    -5 power snatch & 5 Over head squat (70# & front squat)

    Dance for 1 minute

    9-7-5 Muscle up ( first 4 reps where strick bar muscle ups the rest strict pull ups)
    21-15-9 KBS (45#)

    Time 8:50

  4. Chantal L.

    WU x 1 + 15 supermans

    Group Mob. and burgener WU

    Strength – 5 sets of Power snatch from mid-thigh, knee, groud (1 rep)
    35-55-65-75-80

    Wod: Zoe

    AMRAP 3 mins
    5 P. Snatch (55#)
    5 OHS

    Dance for 1 minute 😀

    9-5-7 Pullups (black)
    21-15-9 KBS (35)

    Continue dancing …. 😀

    4 rounds for the first part, 4:03 for the second part. We should dance more often.

    1. Chantal L.

      QOD: soooo many I can’t pick, but here are a few from the top of my head. For the frenchies that are my age: La mysterieuse cite d’or, Passe-Partout, Les 100 watts, Les Zigotos, Radio Enfer and anything on saturday mornings on Bouledogue Bazar (radio canada)!!!
      In english: Sailor moor, The simpsons. Pokemon,.. the infamous Passions soap opera …

      Great memories!

  5. Kelly B

    Mobility
    WU X 1
    15 Supermans
    Group WU

    Strength: 3 position power snatch (hang, knee, 1 inch from ground) 5 x 1
    30-35-45-50-55

    WOD: Zoe
    AMRAP 3 min
    5 Power Snatch @35#
    5 OHS @35#
    Total: 4 rounds + 3 Power Snatch
    Dance 1 min
    9-7-5 Pull ups w/blue band
    21-15-9 KBS @ 35#
    Time: 7:49
    Thanks Marie-Noelle! Great job everyone; Happy Friday 

  6. Valérie Arseneau

    Mob + WU x 1 + 15 supermans

    Group Mob. and burgener WU

    Strength – 5 sets of Power snatch from mid-thigh, knee, groud (1 rep)
    35-45-50-55-65(F) – 60

    Wod: Zoe

    AMRAP 3 mins
    5 P. Snatch (45#)
    5 OHS
    Score: 3 rounds on the dot.

    Dance for 1 minute

    9-5-7 Pullups
    21-15-9 KBS (35)

    7:54

    Cashout: highfived Kelly.

    Chantal L’s got some moves!!!

    1. Valérie Arseneau

      QOD: Classic Loony Tunes and smurf! There are many more but those 2 were watched religiously for the longest. I mean… I watched Loony Tunes last Saturday lol!!

  7. Blake

    Mob / WUx1 + 15 supermans

    Group Mob. and Burgener WU

    Power Snatch x 5
    Hang / Knee / Shin = 1 rep
    — 15 – 35 – 45 …stopped there due to wrist

    Clean & Jerks x 5
    — 95 – 115

    Wod: Zoë (Scaled for wrist…)
    AMRAP in 3 mins of:
    — 5 Clean & Jerks @ 95#
    — 5 Back Squats @ 95#

    DANCE for 1 minute

    — 9-5-7 Pullups
    — 21-15-9 KBS @ 50#

    Keep DANCING!

    Time: 7:20

  8. Shane Hayes

    Mobility
    Wu x 1
    Group Wu and mobility
    3 position power snatch
    Hang
    Knee
    1” from floor
    95/ 145/ 145/ 145
    Stayed at 145 to work on form, over extending a bit . Thanks Marie
    Wod ZOE
    Amrap in 3 minutes
    5 Power snatch @ 95
    5 OHS @ 95
    Dance 1 minute, wasn’t much of a dance need a few beverages before that comes out.. Lol
    9-7-5
    Muscle ups
    21-15-9
    KBS @ 53#
    Rx’d 11:53
    Had 5 rounds on the 3 min amrap
    Awesome workout, wasn’t quite feeling that great this am, but still went as hard as I could.
    Great class Marie!
    Great job 6 amer’s!
    Qod: I would have to say my favorite cartoons, we’re spider man, voltron and Hercules!!

      1. Shawn Johnson

        And now I can’t help but laugh when people hurt themselves… not seriously of course… but sometimes if it’s funny how it happened…

  9. Shawn Johnson

    Mob / WUx1 + 15 supermans

    Group Mob. and Burgener WU

    Strength – 5 sets of Power snatch from mid-thigh, knee, groud (1 rep)
    65-80-90-100-100

    Wod: Zoë
    AMRAP in 3 mins of:
    5 Power snatch @ 80
    5 OHS @ 80

    DANCE for 1 minute

    – 9-5-7 Jumping Muscle Ups 18″Box 7’1″ Bar
    – 21-15-9 KBS @ 53#

    Time: First part 3 full rounds, Time 10:25

  10. Sebastian

    Power Snatch dip(x1) – Power Snatch knee(x1) – Power Snatch 1″ Above Floor (x1)
    65-75-85-95-95
    Still doing the donkey kicks

    WOD AMRAP 3min
    5 Power Snatch 75#
    5OHS 75#
    3+2Power Snatch

    9-7-5 Jumping MUs
    21-15-9 KBS 53#
    7:12

  11. Maria

    Power Snatch dip(x1) – Power Snatch knee(x1) – Power Snatch 1″ Above Floor (x1)
    35-45-55-60-55 (donkey kicking as well!)

    AMRAP 3 mins
    5 P. Snatch (55#)
    5 OHS
    Score: 3 rounds + 2 OHS

    Dance for 1 minute (I enjoyed this! lol)

    9-5-7 Pullups
    21-15-9 KBS (35)

    time 3:30

  12. Crystal

    Mob WU X1 15 Supermans
    Power Snatch dip (x1) – Power Sntach knee (x1) – Power Snatch 1″ above floor (x1)
    35-45-45-50-50
    AMRAP 3 Mins
    5 Power Snatch
    5 OHS @#35
    Score: 3 rounds + 1OHS
    Dance for 1 minute SOOO much fun!
    9-7-5 Pullups black band first time in WOD! Yahoo!
    21-15-9 KBS @ #30
    Time: 4:30
    Thanks Kevin for the WOD and have a great weekend everyone!
    QOD: Hands down Fraggle rock and Astro boy!

      1. Crystal

        LOL! Was hard to really kick it being out of breath!
        And Fraggle rock was the poor mans cartoon…we only had 3 channels back in the day and I refused to watch the Smurfs in french! Cable wasn’t out in our area until I was like 10 and by then it was all about Save by the Bell and Full House.

  13. Melanie

    Mobility
    WUx1 + 15 Supermans
    Group WU (mobility and burgener)

    3 Position power snatches
    35-45-55-60-65

    Zoe (3 min amrap)
    5 Power snatch
    5 OHS @ 45

    4 +1 reps

    Dance 1 min = Fun!

    9-7-5 Pull ups (with blue band)
    21-15-9 KBS @ 35

    4:38

  14. Frank

    WU X 2
    15 Supermans
    Group WU

    Strength: 3 position power snatch (hang, knee, 1 inch from ground) 5 x 1
    65-75-85-95-115

    WOD: Zoe
    AMRAP 3 min
    5 Power Snatch @95#
    5 OHS @95#
    Total: 3 rounds + 5 Power Snatch
    Dance 1 min
    9-7-5 Pull ups
    21-15-9 KBS @ 53#
    Time: 4:33

  15. Tania

    WOD: Zoe AMRAP 3 min.
    5 Power Snatch @ 55#
    5 OHS @ 55#

    Total: 4 Rounds + 3OHS
    Dance 1 minute 🙂

    9-7-5 (Pullups – blue)
    21-15-9 KBS @ 35#

    TIme: 4:02

    Great job everyone! It was fun to see everyone during the 1 minute of dancing, everyone was smiling! 🙂

  16. Mario

    Power Snatch Complex (Hang-Knee-Full) 1-1-1-1-1
    95-105-115-125-135

    WOD Part 1 Rx = 4 rounds

    Boogie’d for 1 min

    WOD Part 2 = 9:35 (Did MU for R1, were slooooow. Switched to C2B in R2 & R3)

  17. Craig H

    mob
    wu

    3 position snatch
    65,75,95,105,115

    Wod: Zoe
    3 min amrap
    65#
    4rds+2ohs
    Dance break
    9-7-5 mu prog(Blue band)
    21-15-9 kbs 53#
    time 6:59

    Today was my 100th class thanks to all of the great coaching I am probably the strongest I have ever been. Looking forward to making it to 200 and some day that elite club of 500.
    Great class tonight Corinna.

    1. Craig H

      Favorite cartoon would have been transformers or teenage mutant ninja turtles as a youngster then biker mice from mars and dragon ball Z as i got a little older.

      1. Craig H

        But Bucky O’Hare really allowed us kids to learn how to sneak some swear words in at an early age. say the name a bunch of times in a row and you will get it.

  18. Jeff L

    Mobility
    WU X 1
    Group WU

    Power Snatch Complex (hang-knee-ground)

    95-115-125-135-140

    WOD – Zoe

    AMRAP 3 min
    5 Power Snatch 65#
    5 OHS

    Dance for 1 min

    9-7-5
    Pullups with black band
    21-15-9
    KBS 50#

    Time – 5:56

    QOD – The Real Ghostbusters, Inspector Gadget, Bobby’s World, Beetlejuice, Alvin and the Chipmunks, Darkwing Duck, Pinky and the Brain and I can keep going. Cartoons are amazing!!

  19. Steph L

    Mobility
    WUx1

    3-position Power Snatch (5X1)
    1-Hang
    2-Knee
    3-One inch off floor

    35-55-60-65(PR)-60

    WOD: ” Zoe”

    AMRAP 3min

    5 Power Snatch @45#
    5 OHS @45#

    Total Rounds = 4 Rounds + 1 PS

    1 Min Dance

    9-7-5
    Muscle Ups (Progression on Blue Band)

    21-15-9
    KBS @ 35

    Time: 5:15

    Fun Class/WOD!!!!

  20. Lance

    Mobility
    Group WU and Mobility

    Power Snatch Comlex (Hang,Knee,Ground)
    95-115-135-145-155

    WOD Zoe

    AMRAP 3 mins
    5 Power Snatch #95
    5 OverHead Squats
    Total 5 Rounds 1 Snatch

    Dance 1 min

    9-7-5
    Muscle ups (Jumping Muscle Ups)
    21-15-9
    KBS #53

    Time: 7:10

  21. Marcel

    Mob + WU x 1
    Group WU + Mobility

    Strength: Power snatch Hang/knee/ground 5 x 1 rep

    65-85-95-100-105

    Wod: Zoe

    AMRAP 3 min

    -5 power snatch & 5 Over head squat 70# (50% of OHS)

    Dance for 1 minute

    9-7-5 Muscle up (Did jumping MU)
    21-15-9 KBS 50#

    Time: 6:21

    Loved the WOD and the dance.

  22. Heidi

    WU x 1 + Group WU

    Hang Power Snatch
    Knee Power Snatch
    Floor Power Snatch

    5 sets of 1 rep:
    45-55-65-65-70

    5 Power Snatch @ 55#
    5 OHS @ 55#
    AMRAP in 3 Min = 4 rounds

    Dance for 1 minutes (That was FUN! 🙂

    9-7-5 Pull Ups – pink band

    21-15-9 KBS @ 35#

    Time = 8:10 (I think…didn’t wright it down)

  23. Dave H

    3 position power snatch
    Hang- Knee -1” from floor
    95/ 115/ 125/ 130/ 130
    Wod ZOE
    Amrap in 3 minutes
    5 Power snatch @ 95
    5 OHS @ 95
    4 rounds
    Dance 1 minute
    Broke up MU’s
    9(4MU’s then jumping 5MU)
    7(1MU then pull-ups)
    5(1MU then pull-ups)
    KBS #53
    21-15-9
    Time – 6:20

    Transformers close runner up He-Man.

  24. Jeremy L

    3 position power snatch ( every min and a half on the min and the half)
    Hang- Knee -1” from floor
    up to 140#

    Wod ZOE
    Amrap in 3 minutes
    5 Power snatch @ 95
    5 OHS @ 95
    4 rounds

    Dance 1 minute

    MU (scaled to MU progression w small pink band)
    9-7-5
    KBS #50
    21-15-9
    Time – 8.24

    Great Class Corinna

  25. mob wux1 +15 superman
    group wu
    strength 3 position power snatch 5×1
    55-65-75-80-95
    hang knee floor

    wod Zoe
    AMRAP
    3min
    5 power snatch
    5 overhead squat (front squat)
    5 round

    9-7-5
    muscle up (pull up)
    21-15-9
    KBS 53#

    time 8:00

  26. Gabriel

    WUx2
    Group WU + mob

    3-position Power Snatch (5X1)
    1-Hang
    2-Knee
    3-One inch off floor
    65-85-95-95-100

    Zoë
    AMRAP 3 Mins
    5 Power Snatches (75#)
    5 Overhead Squats (75#)

    Dance 1 Min

    9-7-5
    Muscle Ups (Bar Muscle ups)
    21-15-9
    KB Swings (53#)

    Time–>8:21

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