Friday’s QOD

4
Apr

Friday’s QOD

What was the highlight of the Open for you this year?

EMOTM for 10 min
3 Burpees
2 Hang Power Snatch @ 65%

“Jammin”

In 5 minutes, complete:
30 Power Cleans (135/95# or 65%)
AMRAP Wall Balls

Score is number of Wall Balls completed.

Compare to May 28/13

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96 Responses

  1. Jackie Cantin

    MOB & WU × 1
    Group MOB
    Bergener warmup

    EMOTM for 10 min
    3 burpees
    2 hang power snatch @ 35 lbs

    WOD “Jammin”

    In 5 min

    30 power cleans
    Wallballs @ 6lbs

    Score: 35 wallballs

    Excellent coaching Chantal!

  2. Valerie Arseneau

    EMOTM for 10 min
    3 Burpees
    2 Hang Power Snatch @ 40

    Snatchs weren’t super today so I went light

    “Jammin”

    In 5 minutes, complete:
    30 Power Cleans (75#)
    AMRAP Wall Balls @ 14

    Score : 14

    Thanks for the push this AM Kelly. I will crack the code to your super fast burpees!

    Love love LOVE this picture!! you get to see my awesome group of lovely cheerleaders!! I appreciated all the cheers very much!! Kept me at pace on a very mental WOD 🙂

    I <3 CFM

    1. Valérie Arseneau

      QOD:

      This was my first Open as a competitor. I was on the sideline last year.
      One of my highlights (there are too many to name them all) is in this picture. Chipping away at possibly the hardest WOD I’ve done so far and one of the main reasons I was able to keep going at a fast (to me) pace was all the cheering going on. The “must not disappoint” approach brought greats results for me! 🙂

  3. Maria

    EMOTM for 10 min
    3 Burpees
    2 Hang Power Snatch @ 65

    Snatchs weren’t super today so I went light

    “Jammin”

    In 5 minutes, complete:
    30 Power Cleans 85#)
    AMRAP Wall Balls @ 14

    25 wall balls

    PR 2 wall balls, so many no reps! More weight for cleans. I’ll take it!

    QOD: Many great moments. I really enjoyed judging this year. I love it all. My favorite is the countdown 3-2-1…everything else stops it’s just you VS the WOD, it’s very exciting!

  4. Kelly B

    Mobility
    WU x 1
    Group Mobility
    Group WU

    EMOTM for 10 min – this was fun, right Val 😉
    3 Burpees
    2 Hang Power Snatch @ 40#

    “Jammin”

    In 5 minutes, complete:
    30 Power Cleans @65#
    AMRAP Wall Balls @14#, 10′

    Total: 18 (that counted)

    Great job everyone! Thanks Chantal 🙂

  5. Ginette

    Mobilty
    Warm up x1
    Group mobility (ouch!!!)
    Group warm up

    EMOTM for 10 minutes:
    -3 burpees
    -2 hang power snatch#35

    WOD: “Jammin”
    In 5 minutes complete:
    -30 power cleans #45…remaining time complete wall balls #6
    Total: 21

    Fun class Chantal…great coaching!!!!
    Have a great weekend everyone 🙂

  6. Crystal

    Mobility
    WU X 1
    Group Mobility
    EMOTM for 10 minutes
    -3 Burpees
    -2 Hang Power snatches #45

    WOD Jammin
    In 5 mins complete;
    -30 power cleans #65
    Wall Balls #12
    Total: no idea so I said 6…lol I know there was more but lost count with all of my no reps!
    Great class Chantal and great job 6am’rs!
    Bonne weekend everyone!

  7. Gillyon

    YAH FOR a 6am WOD!

    Warmup and Mobility

    EMOTM for 10 minutes
    3 burpees
    2 Hang Power Snatch @ 55lbs
    * Loved it, but will do heavier next time.

    WOD @ 85lbs
    32 wallballs

    Love the EMOTM strengths. Thank you thank you thank you for adding this into the programming. I am getting stronger and my technique feels better….and I love the extra cardio.

    Great class, Chantal. You are a super coach!

    QOD – So so many great moments
    1) Getting my first MU. Thank you to all that stayed and cheered me on. The atmosphere helped immensely. I might have watched that video 50 times.
    2) All the huge OHS PRs. I cried when Robyn squatted 65lbs.
    3) Watching Darrell and Kevin bang out those muscle ups in 14.4
    4) Deadlift night was epic
    5) The feel in the air as Kevin counted down 3-2-1.

    1. Heidi

      Great having you with the 6 a.m. crew this morning Gill. I loved being next to you for the burpees in the EMOTM. (I was secretly trying to keep burpee pace with you. I was only succssful because there were only 3 of them…..and I think you were pacing….I wasn’t 🙂 )

  8. Amanda

    QOD: Too many to list! Gillyon’s muscle up? Heather Steeves leaving people half her age in her dust on 14.3? Surviving 14.5? The “awards ceremony” at the post Open party? Watching Lance breeze through 14.5 – the hardest wod we’ve ever done?

  9. Lab:
    Back Squats from yesterday 6 sets of 2 at 135#

    EMOTM 10 Mins
    3 Burpees
    2 Hang power snatch 65#
    Could have been a bit heavier but this was a good pre-WOD WU

    WOD RX
    38 wall balls

    FIRST POST BABY WOD PR!!!!!!!!!!!!!! I was a little excited.
    Cleans done at 2:14 (PR) and had 24 wall balls last time in 2012

    🙂

  10. Kevin

    Lab Work
    Back Squats x2 @ 70%
    210-210-210-210-210-210 with 1 min break

    EMOTM for 10 min
    3 Burpees
    2 Hang Power Snatch @ 110#

    “Jammin”

    In 5 minutes, complete:
    30 Power Cleans (135#)
    AMRAP Wall Balls

    74 reps (PR!)

    Everything felt good today. I usually take a week off from WODs after the Games and the Hopper, so I feel refreshed.

    QOD: Just seeing people get out of their comfort zones. For some, that meant just signing up for the Games. For others, it meant attempting new weights and movements. It was awesome to see all the physical and mental PRs.

  11. Dominique Labelle

    EMOTM 10mins
    3 burpees
    2 hang power snatch @ 55lbs

    “Jammin”
    5 mins to complete
    30 power cleans @ 65lbs
    AMRAP wall balls @ 10 lbs

    Score: 38

    Hard workout!! Thanks Kev 🙂
    And first time posting lol

  12. Trent

    Wu x1
    Lab:
    Kept it light and worked on DUs. Might need to adjust the rope again.

    3×10 ring dips

    EMOTM 10mins (was a nice warm up.)
    3 burpees
    2 hang power snatch @ 100lbs

    Wod
    “Jammin” Rx

    Score: 36 (12 rep PR)

    QOD: Lifting that 275 deadlift 13 times was completely unexpected. Most was 265 some time last year.

    Completing the Chipper as fast as I did with time left for 3 MUs attempts(was expecting to finish in mid cleans). Was hoping for a Wod like this in the Open and I got one, by far my favorite Open Wod for 2014.

    Last the mental PR by creating strategies that worked. Broke down movements into manageable sets.

  13. Hannah

    WU+M

    Group Mobility: Burgener WU

    EMOTM for 10 mins:
    3 burpees
    2 hang power snatch @ 65% 20lb

    WOD in 5 min
    30 power cleans @ 65% 20lb
    AMRAP wall balls for remainder (4lb) 15 reps with about 10 no reps…

    QOD: The highlight for me was seeing what I was getting myself into! Can’t wait until I’m able to do it too…

  14. EMOTM 10mins
    3 burpees
    2 hang power snatch
    85-85-85-85-85-85-90-90-95-95
    Snatches felt light so I bumped it up a notch or two near the end.

    “Jammin”
    5 mins to complete
    30 power cleans @ 100 lbs
    AMRAP wall balls @ 20 lbs

    Score: 34

  15. Heather S

    The moment I keep re-living in my mind is compliments of Christine Bachmann. As we stood watching the first 2 heats of 14.4 impressed by the number of people who were trying to get their first t2b, Christine said “You know the REALLY amazing thing is the number of people who are doing them this year who weren’t even close last year.”

    Thanks Christine (sincerely). I’m going to carry that into the gym with me every day!

  16. Jen C

    QOD:
    Seeing people go for their first of ……… (fill in the blank)
    The support
    The cheers
    The smiles
    The looks on peoples faces when they realized what they had accomplished – that surprise and satisfaction 🙂

  17. Blake

    WU x 1

    Burgener WU

    EMOTM for 10 min:
    — 3 Burpees
    — 2 Left-Arm Dumbell Hang Power Snatch
    — 40-40-40-40-40-50-50-50-50-50

    “Jammin”
    In 5 min:
    — 30 Power Cleans @ 125#
    — AMRAP Wall Balls @ 20#

    Score: 28 Wall Balls

  18. EMOTM for 10 min
    3 Burpees
    2 Hang Power Snatch @ 65#

    “Jammin”

    In 5 minutes, complete:
    30 Power Cleans @95#
    AMRAP Wall Balls @20#, 10′

    Total: 20 (PR of 8 from last time)

  19. MOB & WU × 1
    Group MOB
    Bergener warmup

    EMOTM for 10 min
    3 burpees
    2 hang power snatch 50#

    WOD “Jammin”
    In 5 min

    30 power cleans
    Wall balls 14#

    Score: 30 WB

    Cashout – scorpion stretch
    3xFarmers carries (2×70# kb, length of the gym and back)

    1. I suppose I should answer the QOD –

      Surviving 14.5 was the big one. A year ago the thought of 84 burpees would have made me puke. And going into it, the 95# thrusters were a 1 rep PR for me. I went in saying to myself “I’m sure my muscles will give out before I can finish, but screw it, I’ll do as much as I can and be proud that I gave it my all.”

      But I went, I paced myself, and somehow my muscles survived, and even though it took me 49:17, I managed to do it.

      I learned a LOT about my body’s capabilities from 14.5

      1. Trent

        That’s really nice to hear. I’m happy you signed up for the Open and you were able to push yourself to a new level. I look forward to seeing your future progress.

  20. Melanie

    Mobility
    WUx1
    Group mobility and Burgener

    EMOTM 10 minutes

    3 Burpees
    2 Hang power snatch @ 55#

    WOD: Jammin’ – 5 minutes

    30 Power cleans @ 75#
    Wall balls @ 14#/10′

    9 – So many no reps! (at least 8-9 of them!)

    Cashout: scorpion stretch x30sec each side

    Great class Maria!

  21. Amy Hogan

    Mobility
    WU x 1
    Group Mobility
    Group WU

    EMOTM for 10 min
    3 Burpees
    2 Hang Power Snatch @ 55#

    “Jammin”

    In 5 minutes, complete:
    30 Power Cleans @60#
    AMRAP Wall Balls @14#, 10′

    Total: 22

  22. Patrick Arseneau

    Mobility
    WU x 1
    Group Mobility
    Group WU

    EMOTM for 10 min
    3 Burpees
    2 Hang Power Snatch @ 95#

    “Jammin” (modified)

    In 5 minutes, complete:
    30 Hang Power Cleans @115#
    AMRAP Wall Balls

    Total: 53

  23. Amanda

    EMOTM for 10 min
    3 burpees, 2 hang power snatch (40#ish) – Tried out light snatches with my shoulder for a few rounds, not ready yet. Switched to push presses around the 3rd or 4th round.

    WOD @ 85#: 25 wall balls.
    10 rep PR, I’ll take it

  24. Mobility + WUx1 + Mobility

    EMOTM for 10 min
    3 Burpees
    2 Hang Power Snatch @ 75#

    WOD: “Jammin”

    In 5 minutes, complete:
    30 Power Cleans @ 95#
    AMRAP Wall Balls

    Score: 35

  25. Heather S

    EMOTM for 10
    3 burpees
    2 hang power snatch @55#

    WOD: Jammin’ RX’d

    in 5 minutes, complete
    30 power cleans @95#
    AMRAP wall balls 14#, 10ft

    Total: 29 wbs

    Way too many no reps tonight -think I was rushing instead of making sure 🙁
    Last time @85# got 31 wbs so I’m not sure how to compare but always happy when I can do one Rxd.

    Loved all of the comments on today’s QOD. What a great reminder of all the special Games moments!

  26. Chantal L.

    WU & Mob

    EMOTM for 10
    – 3 burpees
    – 2 HPS @60#
    – Dancing

    WOD: Jammin’ Rx’d – 21 Wall balls.

    DOUBLE PR! 10# more, and 8 more Wall Balls! PUMPED!

  27. mob wux1
    group mob + wu
    EMOTM for 10 min
    3 burpees

    2 hang power snatch 75#

    WOD jamming
    in 5 min complete
    30 power clean 115#
    then AMRAP wall ball 20#
    26 wall ball

  28. Craig H

    Emotm 10 min
    3 burpees
    2 HPC @ 115#

    Wod: jammin
    30 power cleans @ 135#
    Amrap 20# wall balls

    Total: 46rx

    Good class tonight Kevin

  29. Shane Hayes

    Mobility
    Wu x 1
    Practice du’s
    Group mobility and Wu
    EMOTM for 10 min
    3 burpees
    2 hang power snatches (one handed kb) 70#
    Wod: Jammin
    5 minutes
    30 power cleans (one handed @ 115#)
    As many wall balls as possible in remaining time. 54 @ 14# (one handed)
    Surprised myself a little on the one handed stuff. Still be much happier when I am back to normal.. Fun class!
    Great class Kevin and Jo.
    Great work everybody!

  30. Shane Hayes

    Qod, the high light for me was when Kevin sat me down and gave me a plan, it was for 14.3 it really showed me how much better I can be with a little prep. I have been applying it as much as possible lately and wod’s are going great! Also it was awesome seeing so many people get past some mental barriers and really pull off some things they didn’t think possible! Can’t wait for the next one!!

  31. Vanessa Champion

    Highlight: signing up when I didn’t have any intention to. So happy I did. I never would have been trying to get better at wall balls or trying t2b without signing up 🙂

  32. Anca

    Mob + WU x 1
    Burgener WU

    EMOTM for 10 min
    3 burpees
    2 hang power snatches @ 20#

    WOD: Jammin’
    5 minutes
    30 power cleans @ 35#
    AMRAP wall balls @ 10#
    Total: 30

    Cashout: Scorpion stretch

    Great class Kevin and Jo!

  33. Heidi

    WU x 1 + Burgener

    EMOTM WOD with Snatches @ 55#. (Next time go 65#)

    Jammin:

    5 Min
    30 Power Cleans then AMRAP wall balls @ 14# – 10″ft = 24 Wall Balls.

    Wall balls continue to digress for me…grr.

    Favorite moments from the Games:

    1) Watching my Julie WOD these games WOD…I was so proud of her for taking these on & stepping outside of her comfort zone.

    2) Completing 14.5. Possibly the top one or two hardest WOD’s I’ve done since starting CrossFit, but I survived.

    3) Last, but not least, for the ladies that missed it…. Sunday morning Games WOD’s were fun to watch. If you were there, you know what I mean 🙂

    1. Amanda

      What was your weight for the wod?

      And LOL – you’re right about that – I’m going to miss Sunday mornings the most! haha!

  34. Ryan F.

    – Mob
    – WUx1
    – Group Mob
    – Burgener

    EMOTM10:
    – 3 burpees
    – 2 hang power snatch @ 65#

    Jammin:
    5 min time cap…
    – 30 power cleans @ 85#
    – Max wall balls @ 20# with remaining time

    Score: 38

  35. TL

    Mobility
    WU x1

    Burgener WU

    EMOTM 10 mins
    3 burpees
    2 Hang Power Snatches 65% (55#)

    WOD: Jammin
    in 5 mins
    30 Power Cleans 65% (70#)
    then AMRAP Wall ball (14#) for remaining time

    Score: 27

    Cashout – scorpion stretch & 3 there and back farmer carries (50# each hand)

    QOD:
    It was really exciting to see everyone push themselves.

    I was excited to see how much growth can happen in a year. Last year I didn’t register because I was afraid of getting injured because I would want to try the workouts as prescribed but my weights particularly overhead were less than half the prescribed weight, so I decided to watch. This year I was excited to see that there was only one workout with a movement (chest to bar) that would limit me, the other workouts I knew I would run out of time before I hit something I couldn’t do.

  36. Gabriel

    Mob
    WUx1
    Group Mob
    Burgener

    EMOTM10:
    – 3 burpees
    – 2 hang power snatch @ 85#

    Jammin: as Rx’d
    5 min time cap…
    – 30 power cleans @ 135#
    – Max wall balls @ 20# with remaining time

    Score: 38

  37. Jen C

    Mob + Wup x 1 (kipping pullups)
    Group Mob

    EMOTM: 10 min time cap
    3 burpees
    2 hang power snatch (40lbs)

    WOD: Jammin
    complete in 5 minutes

    30 power cleans (55lbs)
    remainder of time is max wallballs (14 lbs at 10 feet)

    Total = 8 wallballs. (low number here, but focused on technique for the PC and I want to increase strength for the wallballs)

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