Friday’s QOD

7
Nov

Friday’s QOD

What’s your favourite flavour of chips?

Hang Power Snatch x2
65-70-75-80-85%

500m Row
21 Hang Power Snatch (75/55#/55%)
12 C2B Pullups
40 Lunges
21 Hang Power Snatch
12 C2B Pullups
30 Burpees
21 Hang Power Snatch
12 C2B Pullups

IMG_3798

104 Responses

  1. Ginette

    Mobility
    Warm up x2
    Group mobility plus warm up

    Strength:hang power snatch (2 rep max): 20, 25, 35, 40, 45, 50
    WOD:
    -21 hang power snatch @25
    -12 C2B scaled to ring rows
    -40 lunges
    -21 hang power [email protected]
    -12 C2B sclaed to ring rows
    -30 burpees
    -21 hang power snatch
    -12 C2B scaled to ring rows

    Time 15:50
    Great job everyone, thanks for the tips Mario….have a great weekend! πŸ™‚

  2. Kevin

    Would like to put a float in the parade. We have 6 people, need 9 more. Have until noon today to decide.

    The idea – hook up the rope to the truck and pull it through the parade.

    Let me know if you’re in.

    1. Kevin

      WE ARE IN THE PARADE!!! We still need a few more people to commit between now and Nov.22. I’ll send out an email in the coming week about getting together to decorate the float.

      THANKS!!!

  3. Alaina

    Mob. and WUx2
    Group Mob. and WU
    Strength: Hang Power Snatch x 2
    # (45-50-55-60-65)
    WOD:
    500m row
    21 HPS @ 40#
    12 ring rows
    40 Lunges
    21 HPS
    12 ring rows
    30 burpees
    21 HPS
    12 ring rows
    Time: 14:05
    Great job guys as usual!!! Thanks Mario!!

  4. Mobility
    WU x 2
    Group WU

    Strength: Hang Power Snatch x 2
    40-45-50-55-60-65

    WOD:
    500m Row
    21 Hang Power Snatch @40#
    12 C2B Pull-ups (ring rows)
    40 Lunges
    21 Hang Power Snatch
    12 C2B Pull-ups
    30 Burpees
    21 Hang Power Snatch
    12 C2B Pull-ups

    Time: 14:56

    Great class Mario. Good job 6am’ers! Happy Weekend πŸ™‚

    QOD: Doritos Sweet Chili Heat

  5. CAM

    QOD: Ms. Vickies Sea Salt and Malt Vinegar is the best thing to happen to Potato Chips since potatoes. There’s also Kettle Cooked Avocado Oil Potato chips that I’d be willing to trade my pinky in for as well!

  6. Patrick Arseneau

    QOD: When I was in middle school I would only buy regular chips so that nobody would ask for some πŸ™‚ Yes I was greedy little bugger. But now my favorites are Dill Pickle and Ketchup.

    Hang Power Snatch 2x
    85-95-100-110-115 (missed first attempt but got 2x in)

    WOD with 65lbs: 13:29

    Fun class! Never boring with Anthony and Ange are around πŸ™‚

  7. Chantal L.

    QOD: Chips… ahhh,..Geez. See, when you love chips, there is chips for every occasion! Kettle cooked chips are usually my favorite. But in a party, I’ll pick ketchup chips. Or if I’m at the bulk barn and I want chips, the sour cream and onion rings is what I pick.. or party mix. I also love tortilla chips with salsa with cheese over it, melted in the microave. The mini halloween bags – regular chips are pretty awesome! Any ruffle chips too…All dress ruffle, all dress sour cream and bacon, ruffle regular low salt…

    Oh the possibilities.

      1. Chantal L.

        I DO! Gosh my answer makes me sound like a pig. FYI – I rarely buy chips…imagine the dilemma when I decide to buy some!!

      2. 90% of my body is made up from chips…so I understand you. πŸ˜‰ My selection now however, are mostly organic ones if I buy them for myself. I know you are not a fan of Neil Brothers brand but damn…CHEESIES THAT ARE ORGANIC! Come on…how could you go wrong?!
        When I do indulge I go for the Coverged Bridge Seasalt and Vinegar or Zesty Doritos and suck the cheese off! lol

      3. wow…chips are deep. This explains why recently at a party I uttered the phrase “I don’t like chips…” and I was shunned..I was looked at with anger, and disbelief… I do like kale chips! lol

      4. I DID NOT HEAR THAT?! We are going to have to re-evaluate our friendship…I am just in utter shock! πŸ˜‰
        side note, I feel like this is a message board for chips aholic.

  8. QOD: Not any favorite in particular. I like them all. Hmmm I got the munchies now. Too much chip talk πŸ˜›

    WUx2 Hang Power Snatch 2x
    85-95-100-105-110

    WOD with 65lbs
    Time–> 14:09

    Great work morning peeps!

  9. Jen C

    I would like to fit a workout in at school today, but don’t think a technical skill like the snatch is a good idea. What would be a good strength instead? I was at last nights class and we worked on clusters (a goat for me). And the lunges – is it one leg equals one count idea? Our rower is broken too so I can’t do that part of the WOD.

    QOD: I am in agreement with Cam – Miss Vicki’s sea salt.

    1. Jen C

      School WOD:

      Mob + Wup x 1

      2nd Wup (sort of a strength and sort of a Wup):
      3 ring dips (bw)
      5 ring row situps (jumped up the rings and then brought myself verticle upside down)
      2 ring dips
      5 ring row situps
      2 ring dips
      10 pushups
      10 squats
      10 good mornings
      stretch

      Intro WOD: AMRAP in 10 min of
      5 pushups
      10 situps
      15 air squats
      Total = 9 rounds + 2 squats

      Now – parent/teacher interviews

  10. Open Gym
    Hang Clean 105# 1×10
    P.Snatch + OHS 75# 1×10

    Then I asked Kevin what I should do. He told me to run. I absolutely despise running with every ounce of my being so naturally I replied pffft…NO. Then I took off my lifting shoes put on my sneakers and went outside. I started to run. I didn’t have a watch, had no idea what time it was, how long I’d be running or how far I was going. Almost all the way down Rideout St I didn’t feel like death so I told myself I’d just run till it didn’t feel good to run anymore. I stepped in puddles, got rained on, cursed Kevin in my head but as long as my little legs were still going one step in front of the other I kept going. It wasn’t a record pace, I just didn’t stop and that was good enough for me. After an unknown amount of time/distance I made my way back to the gym. I ran just for the heck of it and I didn’t totally hate it (PR!) and you know what? I ran just over 4k…WHAT?!

    QOD – Cheezies (the soft ones, I don’t know who though crunchy was a good idea) or plain ruffles/wavy with onion dip

  11. Mob + WU x 2

    Back Squat 7-7-7-7 reps
    165-185-205-225#
    … that was nice, bump volume a bit next time

    Shoulder Press 7-7-7-7 reps
    85-95-105-115#
    … last set was challenging, good!

    Overhead Squat 3-3-3-3-3-3-3-3 reps
    135-135-145-145-155-155-165-165
    … last 4 sets felt waaaay more solid than the first 4 sets.

    Tempo Work:
    Row 1200m @ 1:55/500m pace = 4:34
    … Good distance choice, pace was a bit challenging to maintain near the end.

  12. QOD: That’s easy, Covered Bridge sweet potato & sea salt chips πŸ™‚ … Or (if toppings can enter into the equation) nachos with all the cheese (ALL) + about a billion jalapenos + salsa + greek yogurt or sour cream. I don’t think I’ve had nachos in maybe a year or two… Hrm…

  13. Laura

    QOD: Lays old fashioned BBQ (today, although the answer might be different tomorrow πŸ˜‰ )

    Mobility
    Warm up x2
    Group warm up

    Strength:hang power snatch : 15, 20, 25, 30, 35, 35 (didn’t want to go too heavy since I had not done these before)

    WOD:
    -21 hang power snatch @25
    -12 C2B scaled to ring rows
    -40 lunges
    -21 hang power [email protected]
    -12 C2B sclaed to ring rows
    -30 burpees
    -21 hang power snatch
    -12 C2B scaled to ring rows

    Time 13:54

    Thanks Mario! Really enjoyed today’s class πŸ™‚

  14. Strength Hang Power Snatch x 2
    55-65-70-75-80

    WOD Rx

    time = 15 min

    I enjoyed your coaching today Joanna! Great job on the WOD everyone. Really fun class!

    Happy Weekend everyone!

  15. Mobility
    WUx1 + 200m Row

    Strenght: Hang Power Snatch x2
    55-60-65-70-75

    WOD:
    500m Row
    21 HPS @55
    12 C2B Pullups
    40 Lunges
    21 HPS
    12 C2B Pullups
    30 Burpees
    21 HPS
    12 C2B Pullups

    Time: 16:39 Rx

    Cashout: Figure 4

    Thanks Joanna Great Class!!

  16. Amanda

    Strength: Hang Power snatch 2’s
    65-70-75-80-85 (I think that’s what I did?)

    WOD rx’d: 18:54. That was a fun wod!!

    And a really fun nooner! Thanks Jo!

  17. Kevin

    QOD: I could go for some Kettle Brand Maple Bacon.

    HPS x2
    95-115-125-135-145-155

    WOD Rx’d
    12:11

    Row:1:52 pace
    Lunges: Unbroken
    Burpees: 11-10-9
    HPS: 2 sets (14+7)
    C2B: mainly 3 sets

    Thanks Jo!!

    1. Chantal L.

      I was just telling Crystal about the maple bacon chips… I had some a few weeks ago. Droool. My whole day today is revolving around chips. Except the eating part of my day πŸ˜€ *self shoulder tap*

  18. Mob WU X 1
    Group Mob

    Strength : Hang Power Snatch x2
    #60

    WOD:
    500m Row
    21 HPS @35
    12 C2B (ring rows)
    40 Lunges
    12 C2B (ring rows)
    30 Burpees
    21 HPS @ 35
    12 C2B (ring rows)

    Time: 16:31

    Cashout Figure 4

    Thanks Jo!

      1. Amanda

        like bread with chips in between? what is wrong with you chips people, you don’t ruin a sandwich that way!
        (this reminds me that my answer to the sandwich QOD was similar to Chantal’s chip QOD…I love sandwiches)

      2. Cara

        my fav thing to do with plain chips is put them in the bun with a bbq’d hot dog that’s been bbq sauced to perfection haha…at times I crave these in the summer – that’s like a chip sandwich right? πŸ˜‰

      3. I used to work with a guy who would make a chicken strip wrap with cheese, lettuce, BBQ sauce then crunch up regular lays and I thought it was strange until I tried it myself and it was surprisingly really tasty.

  19. Kimmy

    Today’s QOD and its responses are complete torture today. I choose not to participate in chip talk.

    Today’s 8:30am workout:
    Floor Press
    65×10
    95×10
    105×5
    Ran out of time.

    WOD
    500m one legged row
    21 one leg deadlifts w/25# kettle bell
    12 ring rows
    20 Bulgarian/Belgian (I can’t remember what country) split squats
    21 OL deadlifts 25#
    12 ring rows
    500m OL row
    21 OL DL’s 25#
    12 ring rows
    Time: 17:46

    I spent the day sitting down.

  20. Keith H

    Mob WU X 1
    Group Mob

    Strength : Hang Power Snatch x2
    95-105-115-120-130-140#

    WOD:
    500m Row
    21 HPS @75# unbroken
    12 C2B (pullups)
    40 Lunges
    21 HPS @75# 11-7-3
    12 C2B (pullups)
    30 Burpees
    21 HPS @ 75# 7-7-7
    12 C2B (pullups)

    Time: 17:30

    This WOD went much better than expected struggled with the pullups but they are getting better every day. But I did have a smile on the whole time I was doing burpees hahaha :-p

    1. Amanda

      You accomplished an impossible feat, you made ME smile during burpees!
      Pullups are coming along nicely, great job on the wod today!

  21. Shane Hayes

    Mobility and Wu x 1 + extra mobility
    Strength HPS X 2
    95/115/120/130/140/150/160
    Felt good this morning!
    Wod rx’d 12:18
    Great class Mario and great work 6 amer’s!

  22. mob wux2 group wu
    hang power snatch x2
    65-65-65-70-75
    WOD
    row 500 m straight leg
    21 HPC 50#
    12C2B( pull up)

    40 lunges
    21HPC
    12C2B

    30 burpees
    21 HPC
    12 C2B
    time 12:37

  23. Cara

    Strength: Hang Power Snatch 2RM
    35-45-55-55-60#

    WOD:
    500m row
    21 HPS @ 35# (7-7-7)
    12 C2B – scaled to ring rows (6-6)
    40 lunges (unbroken)
    21 HPS (11-10)
    12 C2B – scaled to ring rows (6-6)
    30 burpees (mostly unbroken – tried to just keep moving)
    21 HPS (7-7-7)
    12 C2B – scaled to ring rows (6-6)

    Time: 14:08

    I was happier with my pace today! I didn’t come flying out of the gate like a crazy person and because of this I kept moving the whole time

    HPS technique needs some work but once I get that down I can up the weight for a wod:)

  24. Ryan

    – Mob
    – WUx1 + 200m row

    Hang power snatch x2:
    65-70-75-80-85 (I really should retest this lift, felt light)

    WOD: HPS at 55# and C2B pull ups scaled to regular pull ups = did not finish… Last set of pull ups I lost my grip and fell flat on my back (no real injury will just be bruised) and thought it best to stop. Time likely would have been a little under 16 minutes. Womp womp.

  25. Frankie

    wux1 +200m run
    group wu

    Strength:hang power snatch x2
    45-65-75-85-95

    WOD:
    -500m row
    -21 hang power snatch @65
    -12 C2B
    -40 lunges
    -21 hang power [email protected]
    -12 C2B
    -30 burpees
    -21 hang power [email protected]
    -12 C2B

    Time 15:40
    QOD: I’m not a chip lover but man do I ever love the sweet and salty popcorn that they sell at the market and the Chicago mix popcorn and skinny popcorn that they sell at Costco.

    1. Ryan

      That market popcorn is so good! Try putting some in the freezer for like 30 minutes before eating it, it’s really good for some reason!

  26. Claire

    Mob, WU x1 + 200m row

    Hang power snatch x2
    35,40,45,50,55

    WOD:
    500m row
    21 HPS
    12 C2B pull ups scaled to 5 strict pull ups and 7 ring rows
    40 lunges
    21 HPS
    12 C2B pull ups scaled to 5 strict pull ups and 7 ring rows
    30 burpees
    21 HPS
    12 C2B scaled to 12 ring rows

    Time: 13:42

    Pull ups really slowed me down but I’m trying hard to be better at them so I do as many as I possibly can before I scale to ring rows. Putting on my jacket was hard. :/

    QOD: The rare times I buy chips, it’s usually plain old dutch.

  27. Mobility
    Warm up + 200m row
    Group mobility plus warm up

    Strength:hang power snatch (2 rep max):
    35, 40, 45, 50, 55#

    WOD:
    17-500 row
    -21 hang power snatch @35#
    -12 C2B scaled to ring rows
    -40 lunges
    -21 hang power [email protected]#
    -12 C2B scaled to ring rows
    -30 burpees
    -21 hang power [email protected]#
    -12 C2B scaled to ring rows

    Time 17:16

  28. Hang Power Snatch X 2

    85-100-110-120-125

    WOD with 75# and C2B scaled to Ring Rows

    Time = 16:05

    QOD – So many choices and my favourite has changed over the years but the last few years the go to flavour has been Ruffles Sour Cream and Bacon πŸ™‚

    Thanks for the class Steph!!

  29. Amy Hogan

    Mobility
    WU x 1
    Group WU

    Strength: Hang Power Snatch x 2
    40-45-50-55-60-65

    WOD:
    500m Row
    21 Hang Power Snatch @40#
    12 pull-ups
    40 Lunges
    21 Hang Power Snatch
    12 Pull-ups
    30 Burpees
    21 Hang Power Snatch
    12 Pull-ups

    Time: 17:22

  30. MOB & WU Γ— 1
    Group MOB

    HPS
    20, 30, 35, 40, 45

    WOD
    500 M Row
    21 HPS @ 30
    12 Ring Rows

    40 Lunges
    21 HPS @ 30
    12 Ring Rows

    30 Burpees
    21 HPS @ 30
    12 Ring Rows

    16:27

    So happy its Friday!

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