Friday’s QOD

23
May

Friday’s QOD

How do you keep your mind sharp?

Strength – Shoulder Press 5 x 3 reps
70-75-80-85-85%

3 rounds
15 Jerks (135/95# or 60%)
15 L-pullups

Compare to May 10/12

*15 min cap

IMG_1892

47 Responses

  1. Heather Proudfoot

    QOD: coffee. (I also keep it dull with wine. So to be a well-rounded person, I try to go for a wine-coffee balance.

    *Heather Colleen

  2. Alaina

    Mob. and WUx1
    Strength: Sh. Press
    3 x (45, 50, 55, 60, 60, 60)

    WOD: 3 rounds
    15 Jerks #60
    15 Ring Rows
    15 Sit ups
    Time: 5:24
    Great job today everyone!!

  3. Heather Colleen

    Group WU (Can’t wait for summer when getting the kids to school no longer conflicts with getting to the gym early!!!)

    Strength: Shoulder Press x3

    45-50-55-60(2)-60(2)

    I really REALLY hate these. I always feel like I should be able to lift more than I actually can.

    WOD: 3 rounds

    15 Jerks 60#
    15 Pullups (blue, blue & pink)
    15 Situps

    Time – 8:02

    What a fun WOD!!

  4. Heather Colleen

    QOD #2: I read ALL THE BOOKS. I’m aiming for 2 books/week for the 10 weeks of summer. That should make a dent in my to-be-read pile.

  5. Kelly B

    Mobility
    WU x 1
    Group WU

    Strength โ€“ Shoulder Press 5 x 3 reps
    35, 40, 55, 60(2), 55 (nice sharing the bar Jackie)

    WOD: 3 rounds
    15 Jerks @ 55#
    15 Ring Rows
    15 Sit ups

    Time: 5:51

    Happy Friday ๐Ÿ™‚

  6. Mob. and WUx1
    Strength: Shoulder Press
    3 x (100-105-110-120-120)

    WOD: 3 rounds
    15 Push Jerks #110
    15 Pull-ups (Tuck for first round only)
    15 Sit ups (These were added the last two rounds)
    Time: 10:01

    Played around with the sploosh pipe.

  7. Blake

    Mob / WU
    Group WU

    Shoulder Press x 3
    95 – 105 – 110 – 120

    WOD:
    3 rounds of:
    — 15 Jerks @ 115#
    — 15 Tuck-pullups

    TIME: 11:32

    Wow, that was hard! Jerks were broken all to hell and pullups were ugly all day.
    Thanks for the “squat tip” Trent, it really helped squeeze out those last pullups.

    Nice to see some different faces at the box!

  8. Trent

    Strength: Shoulder Press x3

    105-110-120-125-125

    WOD: 3 rounds
    15 Jerks @115#
    15 L-sit R2&3 were tuck pullups

    should have broken down the 2nd round of tucks to 1 rep at a time.

    Time โ€“ 8:31

    Somewhat of a PR. May 10 was:

    jerks @105#
    all 3 rounds were L-sit(not 100% on this one)
    time 14:24

    Nice working out with you this morning Darrell!

  9. Shoulder Press x 3
    60-65-70-75-75

    WOD: 3 rounds
    15 Jerks @ 75#
    15 Kipping pullups
    15 situps

    time = 7:24

    PR 48 seconds and 15# more for jerks + the effects from yesterday…I’m very happy!
    Great job Amy! Thanks Blake.

  10. WUร—1
    Group MOB

    Shoulder Press ( with my pal Kelly)
    3ร—70, 75, 80, 85, 85%

    3ร—35, 40, 45 50 (2), 45

    WOD
    3R
    15 Push Jerks @ 40#
    15 Pullups (green band for 15, green and pink for 30)
    15 Situps

    8:39

    QOD: Learn or do something new everyday. Oh, and do it with coffee. ๐Ÿ™‚

  11. oneyebrydges

    Wux1
    Shoulder press 5×3 reps
    100-105-110-115-120
    WOD. 3 rounds
    15 push jerk 135lbs. Did 115lbd
    15 l pull ups. Did Tuck pull ups
    10:35
    Rob Brydges

  12. Hannah

    M+WU

    Group Mobility

    Shoulder press
    70 – 75 – 80 – 85 – 85%
    30lb-35lb-40lb-45lb-45lb

    WOD 15 min cap
    15 Push jerks (30lb)
    15 Ring rows
    15 Sit-ups

    Took 7:05

    Cashout: suntanner stretch

    Worked on wall balls (20reps)

    QOD: I suppose I should say school…but in reality it’s the cunning University Student creatures prowling around my house. MY house! Their shenanigans and tomfoolery keep me on my toes and my mind sharp.

  13. Valerie Arseneau

    QOD: I study. Currently working on a certification for work. Passed my 4th exam today! w00p!

    Shoulder press
    70 โ€“ 75 โ€“ 80 โ€“ 85 โ€“ 85%
    55-55-60-65-65

    WOD 15 min cap
    15 Push jerks (65lb)
    15 Ring rows
    15 Sit-ups

    Time: 7:40

    Felt something was off. At the end of the sod I noticed 65# on my bar… Damnit! I wanted to do 60#! That made chasing Steph L even harder!! lol that was dumb…

    Attempted Slope Pipe or slosh pipe? Forget what its called.
    That thing is annoying!! lol I will try it again tho.

  14. Amanda

    Shoulder press: 65-65-70-70-70(2)

    WOD with 75# and kipping pullups: 10:30
    Wow I was really dumb today.. I haven’t done strict pullups since…December I think? And I thought I’d give them a go today. Wrong. I did 5. Very slowly. Then did the rest kipping. I’ll add strict pullups to the list of things that I have been neglecting.

  15. Mob, WUx1
    Group mob/WU

    Strength – Shoulder press x3
    65 – 70 – 75 – 80 – 80

    WOD – 3 rounds
    15 push jerk @ 75#
    15 pull-up (black band)
    15 sit-ups

    Time: 9:50

    Great WOD! I expected the jerks to get tough, but it was the pull-ups that hit me hardest.

  16. Frank

    WU x 2
    Strength โ€“ shoulder press x 3
    115-125-130-140-140

    WOD 3 rounds:
    15 Push jerks (125#)
    15 L Pullups (Scaled to strict pullups+ 15 situps)

    Time: 11:47 PR of 5# + strict for pullups

  17. – Mob
    – WUx1
    – Group Mob + WU

    Shoulder press x3:
    80-85-90-95-95

    WOD: 3 rounds of…
    – 15 jerks @ 85#
    – 15 pull ups (kipping)
    – 15 situps

    12:39

    QOD: Omega 3/6/9 supplements… Had some serious brain fog a while back,

  18. Amy Hogan

    Mobility
    WU x 1
    Group WU

    Strength โ€“ Shoulder Press 5 x 3 reps
    50-55-60-65-65

    WOD: 3 rounds
    15 Jerks @ 60#
    15 pull-ups
    15 Sit ups

    Time: 8:58

  19. Melissa H

    Mobility
    WU x 1
    Group mob + WU

    Strength: Shoulder Press x 3
    65-70-75-80-80

    WOD
    15 push jerk @ 60#
    15 ring rows
    15 sit-ups
    7:12

  20. Mobility
    WU X 1
    Group Mobility/WU

    Shoulder Press X 3

    70โ€“75โ€“80โ€“85โ€“85%

    150-160-175-185(2)-185

    WOD

    15 Push Jerks 135#
    15 Ring Rows
    15 Sit Ups

    Time – 8:13 (40 sec and 40# PR Over May 10/12)

    Cashout

    1 Sled Push just sled = length of gym
    1 Sled Push + Kevin = almost length of 1 mat

    Fun class tonight Kevin! Thanks for letting me stay even though I wasn’t registered haha

  21. Shane Hayes

    Mobility and Wu
    Mobility and Wu as per Vanessa! ๐Ÿ™‚
    Group mobility and Wu
    Strength 3rm shoulder press
    115, 135 x 2, 135 wasn’t feeling great stopped there.
    Wod 3 rounds
    15 jerks @ 135#
    15 L Pullups
    Rx’d 9:10
    Energy was down a bit since starting the challenge, got tired quicker than I thought I would. Good note though shoulder felt pretty good, just a little tired. L pullup were mostly one at a time, after first round. Played with slosh pipe.. Weird and quite challenging..
    Great class Kevin, great work 6:45 crew.

  22. Melanie

    Mobility
    WUx 1
    Group mob and wu

    Shoulder Press 5 x3 reps
    55-60-65-70-70

    WOD: 3 Rounds

    15 Jerks @ 60#
    15 ring rows/sit ups

    6:09

    Fun one!

  23. Mobility
    WUx1
    Group Mobility

    Shoulder Press 5×3
    55-55-60-65-65

    WOD: 3Rounds
    15 Push Jerk @60#
    15 Pull-ups
    15 Sit-ups
    Time: 6:31

    Cashout: couch stretch and played with the water thing lol

    Thanks Kevin fun class!!

  24. Craig H

    Mob wu
    Got another muscle up tonight they are starting to feel a little better
    Shoulder press x 3
    95-105-115-120-120-140pr

    3 rounds
    15 jerks 135#
    15 strict pullups red band
    15 sit ups
    Time: 13:08

    Cash out sun tan stretch
    Sled push 1 length of gym empty. Tried to push Kevin on the sled but the mats were moving under my feet instead of going forward.

  25. Marcel

    – Mob
    – WUx1
    – Group Mob + WU

    Shoulder press x3:

    95-95-105-105-110

    WOD: 3 rounds ofโ€ฆ

    – 15 1 arm KB jerks @ 40#
    – 15 L-sit pull ups

    9:14

  26. Gabriel

    WUx2
    Shoulder press x3
    95-95-105f-105-105

    WOD @105#
    Time–>9:23
    PR of 1:46 with 5# more from Jan 6 2012

    Have a great weekend fella CrossFitters!

  27. Jen C

    Strength – Shoulder Press x 3 reps
    (5 rep max 55lbs)
    70% – 75% – 80% – 85% – 85%
    45 – 50 – 55 – 60 – 65

    WOD:
    3 rounds
    15 push jerks (aim for unbroken)
    15 kipping pullups
    15 sit-ups

    Time = 8:19

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