Friday’s QOD

3
Jan

Friday’s QOD

Strict month is over. What did you think? Have you noticed improvements? Will you be continuing with the strict protocol?

EMTOM for 10 min
3 Cleans (70%) + 3 Strict C2B Pullups

Rest 7 min

EMOTM for 10 min
Even – 5 Push Press (70%)
Odd – 10 Jerks

Box jumping sisters

Box jumping sisters

42 Responses

  1. Valerie Arseneau

    Strict Month was a good idea. Forces people to work more on strength in order to improve movements. I’ve been doing strict pull ups in my WU for about 3-4 months now and my pull ups have greatly improved!

    The only thing is the timing of it was bad for me as I just did a gymnastic seminar the 1st of the month and I couldn’t really practice too much of what I learned hehe. Hopefully its like riding a bike as I plan to practice this month 🙂

  2. Joanna

    1clean + 1PP + 1PJ
    55 65 75 85

    Emotm 1
    Clean 75#
    Chest to ring row

    5 min rest

    Emotm 2
    PP & PJ @ 55#

    Tabata wall sit cash out

  3. Chantal L.

    WU + mob

    1+1+1 Clean, PP, PJ
    45-55-75-85-95

    EMOTM for 10
    3 Clean @ 95#
    3 C2B Pullups (ring rows)

    Rest for 5

    EMOTM for 10
    Even: 5 PP @ 85#
    Odd: 10 PJ

    Cash out : tabata wall sit

    QOD: I did all my pull ups as ring rows last month, and jumped on the band for Tabata Angie and they were much easier than before. Also I think it gave me a good ego check. I easily picked the rings this morning as before I would of double-banded… just to be on the bar.

    Also, can Friday morning 6 a.m. be now known as the HOLLY SHOW!!! ? She is just so sweet 🙂 Nice seeing the whole Wood fam-jam this morning 😉

  4. Lora

    QOD: I have been doing strict pullups since about mid-November when Jeff and I did the Gymnastics Cert. Hands down, the best way to build strength and get better at kipping pullups is to do MORE STRICT PULLUPS. The best way to get better at strict pullups, is to do MORE STRICT PULLUPS….and then when those get easier, do weighted strict pullups.

    The 100 pullups we did on Wednesday with Angie really wrecked me (yes I kipped them)…BUT, they were definitely “easier” after doing strict pullups for 6 weeks. And I am sore….not injured…just sore. That’s a plus.

    Save the kipping for metcons and DON’T KIP with a band. If you are using a band, use the smallest band you need to do the reps strict with proper form, and work hard to build up that strength for pullups (and avoid injury).

    I wish I would have stuck with strict pullups in my warm ups, from Day 1. I have seen a big difference in just 6 weeks. Imagine what almost 3 years of strict pullups would do?

  5. Jack

    I thought it was great. I started doing strict some time ago and have built a great deal of strength. In addition I have had nagging shoulder issues that have gone away.

    I think we should have strict year for 2014.

    1. Jenn B

      I like the idea Strict 2014, well – strict WU certainly!

      It’s helped me TONS! I know I will continue doing strict WU as I’ve seen crazy progress not only in my movements like pull ups, BUT even in my lifts like press, etc.

      I’m a believer.

  6. Craig H

    I Started doing strict with bands a few months ago but did not progress nearly as fast as I did once I dropped the bands. I will continue to wu strict and bandless from now on as it is the fastest way to progress.

  7. Gillyon

    QOD – I have realized that I am not so great at pull-ups, only kipping. I still struggle with strict pull-ups, but have seen an improvement. I will continue to do them in my warmup.

    Warmup and mobility
    Cleans (3) up to 90lbs

    EMOTM for 10
    3 Clean @ 90lbs
    3 strict pull-ups

    Rest for 5

    EMOTM for 10
    Even: 5 PP @ 70lbs
    Odd: 10 PJ

    I whined a lot today. Sorry for being a Negative Nelly. I don’t think I locked out on my last two rounds of pull-ups. Boo. This WOD was a KILLA!

  8. Shawn Johnson

    WU + mob

    1+1+1 Clean, PP, PJ
    45-65-95-115

    EMOTM for 10 mins
    3 Clean @ 115#
    3 C2B Pullups (a couple of C2B but mostly pullups)

    Rest for 5

    EMOTM for 10 mins
    Even: 5 PP @ 110#
    Odd: 10 PJ

    Cash out : tabata wall sit

  9. Melanie

    QOD: If only I could do a pullup! I will continue to use ring rows , build up strength and hopefully get a (at least one) pullup this year.

    Mobility
    WU x1
    300 m row

    1 Power clean + 1 Push press + 1 Push jerk
    55-75-85-95

    EMOTM for 10 minutes

    3 clean @ 75#
    3 Ring rows

    Rest 5 minutes

    EMOTM for 10 minutes

    5 Push press @ 65#
    10 Push Jerk

    Cashout: Tabatha wall sit (20 sec x5)

    Thanks for the tips on being upside down (gross!) Blake!

  10. Rob B

    Wux1 300 m row
    Group wu
    WOD
    EMTOM for 10 min
    3 Cleans (70%) did 135lbs +3 Strict C2B (strict high PU )
    Rest 5min
    EMOTM for 10 min
    Even – 5 Push Press (70%) did 110lbs
    Odd – 10 Jerks

    Rob Brydges

  11. Blake

    WU / Mob / DU Practice

    Foam Roller-ness

    Clean / Push Press / Push Jerk (1+1+1)
    95 – 115 – 135 – 155

    EMOTM for 10 mins
    3 Clean @ 165#
    3 C2B Pullups

    Rest for 5 min

    EMOTM for 10 mins
    — Even: 5 PP @ 115#
    — Odd: 10 PJ
    Switched to one-arm Kettlebell PP and PJ as I tweaked my wrist a little.

    Cash out : Tabata Wall Sit

  12. Jeremy L

    Mobility
    WU x 1
    300 M row

    1 Power clean + 1 Push press + 1 Push jerk
    95-135-135

    EMOTM for 10 minutes

    3 clean @ 155#
    3 strict pull ups ( chin over the bar)

    Rest 5 minutes

    EMOTM for 10 minutes

    5 Push press @ 115#
    10 Push Jerk
    Ended up dropping weight to 95 # due to shoulder issues and then ended up switching the work out to 5 Hang power cleans and 10 front squats.

    Thanks Lora for the tips on shoulder stretching and lacrosse ball rolling.

    Cash out: Tabatha wall sit (20 sec x 5)

  13. Melissa H

    Mobility
    WU x 1
    Foam roll
    Group WU

    1 clean + 1PP + 1 PJ
    55-65-70-70

    EMOTM 10 min
    3 cleans @ 65# + 3 ring rows

    Rest 5 min

    EMOTM 10 min @ 65#
    Even 5 PP
    Odd 10 PJ

    Cash out tabata wall sit x 5

  14. Tania

    Mobility
    WU x 1
    Foam roll
    Group WU

    1 clean + 1PP + 1 PJ
    55-65-70-70

    EMOTM 10 min
    3 cleans @ 90# + 3 ring rows

    Rest 5 min

    EMOTM 10 min @ 75#
    Even 5 PP
    Odd 10 PJ

    Cash out tabata wall sit x 5

    Great class! Thanks Kevin for the pointers on my form throughout! 🙂 Good work nooners!

  15. Frank

    Wux1 300 m row
    Group wu
    WOD
    EMTOM for 10 min
    3 Cleans @ 150# +3 Strict C2B pullups (scaled to strict pullups)
    Rest 5min
    EMOTM for 10 min
    Even – 5 Push Press @ 135
    Odd – 10 Jerks
    I did 135# for the first 2 mins and dropped the weight to 95# for the rest of the time. I struggled throughout. I need to improve my form 🙁

  16. Kevin

    Did this WOD last Friday.

    WOD 1 @ 185# and strict C2B Pullups – all rounds complete

    WOD 2 @ 135# – all rounds complete (last round was right to the minute)

    Triceps were sore for days.

  17. Amanda

    Today’s wod was brutal for me! I felt really weak with everything! And it was the hardest wod I’ve done in a looooong time.

    First part did cleans @ 95# and only managed 3 or 4 rounds with the strict c2b pullups and then my arms died and I moved to ring rows.

    Second part I used 15# less than the 70%, (used 65#, should have had 80#) I knew there was no way I was doing all that with 70% because the push jerks would gas me too much. Even at 65#, I struggled a lot.

    1. Lora

      On the bright side, those are some pretty lifting shoes you’ve got!!! 😀

      Besides, weren’t you telling me at work that you were feeling weak? Today was probably just one of those days….you got a good workout and really pushed yourself. Sounds good to me!!

      If it wasn’t so effin’ cold I would tell you to go and treat yourself to an icecream. LOL
      (hot chocolate instead, perhaps?)

    2. Laura K

      Well I did not even do todays WOD! At least you showed up. The good news is I am making progress. I am now able to comb my own hair (left arm only) lol.

  18. Jack

    Wu x 1
    Front squat x 5
    155,175,205,225,240(5# pr)

    Wod:
    EMOTM for 10
    3 cleans @ 155
    3 strict c2b

    Rest 5 min

    EMOTM for 10
    Even 5 push press @ 135
    Odd 10 push jerk @ 135

    Felt good. Everything was unbroken except chest to bar.

  19. Steph L

    Mobility
    WUx1
    300m Row

    1Clean + 1Push Press + 1Push Jerk
    55-65-75

    EMOTM
    Clean 70#
    Chest to ring row

    5 min rest

    EMOTM
    5 Push Press 60#
    10Push Jerk

    Cash out: Tabata wall sit x 5

  20. Lora

    Mobility
    Foam rolling
    Warm up with bar (cleans, push press and push jerks)

    Strength: Power Clean + PP + PJ (1+1+1) x 5 sets
    95-105-115-125-135#

    WOD #1
    EMOTM x 10 min
    3 power cleans @ 120#
    3 strict C2B pull-ups
    (completed all rounds….last round right at the buzzer)

    Rest x 5 min

    WOD #2
    EMOTM x 10 min
    even – 5 push press @ 100#
    odd – 10 push jerks
    (completed all rounds. Last 2 rounds were tight! Very little rest. Felt like 200# on my bar)

    Cashout – Tabata wall sits (x 5 rds)

    Great class Corinna. Awesome work 5:45 crew!!

  21. Marcel

    WU + mob

    1+1+1 Clean, PP, PJ

    95-115-125-135

    EMOTM for 10 mins

    3 Clean @ 135#
    3 C2B Pullups

    Rest for 5 min

    EMOTM for 10 mins

    Even: 5 PP @ 115# first 6 min. Then dropped to 95#.
    Odd: 10 PJ

    Cash out : tabata wall sit

    Great workout tonight, thanks Corinna.

  22. Heidi

    WU + 300 m row

    1+1+1 Clean, PP, PJ
    55-60-65-75-80

    WOD # 1:

    Cleans @ 85# for round 1, then dropped to 80# for next 9 rounds
    Strict Pull ups – no bands (not C2B)
    Complete all rounds except the last %*#&% pull up on round 10….GRRR!

    WOD # 2:

    Push presses + Push jerks @ 70#.
    First 3 or 4 rounds felt pretty good. After that, I could wait for it to be over. Didn’t really notice the rest time between rounds.

    Really liking the EMOTH minute WOD’s.

    Fun to join the 7 a.m. class for the past couple of days. Thanks for having me!

  23. Corinna

    QOD: Strict protocol month was very beneficial to me. I will continue doing these strict movements in my WU’s. I felt my pull-ups were felt easier during the Angie 100 rep WOD.

    WU Sets of 1 PC, 1 PP and 1 PJ 85-95-105-110-115

    WOD: EMOTM: 3 PC’s @ 115lbs and 3 Strict Chest to Bar Pull-ups

    WOD: EMOTM: 5 PP and 10 PJ @ 85lbs All unbroken except PJ’s on last 2 rounds…

    I enjoyed this WOD.

    Thanks Kevin!

  24. jeff

    WU + mob

    1+1+1 Clean, PP, PJ

    95-135-135-135-155

    EMOTM for 10 mins

    3 Clean @ 155
    3 C2B Pullups

    Rest for 5 min

    EMOTM for 10 mins

    Even: 5 PP @ 135
    Odd: 10 PJ

    Cash out : tabata wall sit

    Great job 5:45.. and thanks coach Corinna, fun class

  25. Shane Hayes

    Mobility
    Wu x 1
    Some extra stretching, arms still quite sore.
    Did group barbell Wu, seemed bit too bad.
    Started Strength clean, push press and push jerk. Went to 135 didn’t feel right so opted to do some back squats. Sorry Corinna for not participating!
    Back squats
    155 x 10 with 3 pause
    205 x 8 with 3 pause
    245 x 8 with 3 pause
    295 x 5
    315 x 5
    335 x 3 stopped there no spotters didn’t need to hurt anything else.. Did all these emphasizing on speed and depth hopefully help with getting under heavy weight.
    Cash out tabata wallsits.

  26. WU + mob

    EMOTM for 10 mins

    3 Clean @ 140
    3 C2B Pullups (barely touching the collar bone)

    Rest for 5 min

    EMOTM for 10 mins

    Even: 5 PP @ 115 for 2 rounds, then 95 for the rest
    Odd: 10 PJ

    Cash out : tabata wall sit

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