Friday’s QOD

14
Nov

Friday’s QOD

As you know, all of the workouts this week came from the main site (CrossFit.com). Tell us what you thought about them.

Push Press x3
70-70-70-70-70%

3 rounds
30 sec L-Sit
20 Pullups
10 Thrusters (135/95/70%)

Marc shows great control

Marc shows great control

35 Responses

  1. QOD
    Was only able to sample Monday… But what a sample!!! Tough but good tough… The rest of the week looked great… Nice balanced week it seems…
    Not so different than usual?

  2. Maria

    QOD: I didn’t WOD much this week, but the Filthier 30s were something else! And today looks awesome. I thought it was a great idea, maybe we’ll do it again? 🙂

  3. Alaina

    Mob. and WUx2 plus 40 birthday burpees Happy Birthday Kelly 🙂
    Group Mob.
    Push Press 5 sets of 3 reps @ 70%
    10x #35 for warmup
    3x (#60, 60, 60, 60, 60, 60) Might have done one extra, thanks Tania and Kelly!
    WOD:
    3 rounds
    30 sec. L sit
    20 ring rows
    10 thrusters @ #55
    Time: 8:05
    Good WOD today!! Really enjoyed the workouts this week!
    THanks Mario!!

  4. Jen C

    I was in for the Filthier 30s – a hard, but really good one and then was in again for a strength day with hang cleans and backsquats. I liked the rotation of an intense workout that was followed by just strength work. I am curious to see how it will go with tonights work out. Really for me though – variety is good because I can’t anticipate and usually that means my body avoids plateauing. I attend three days a week and for the whoel time I have been at CFM, I have really liked how things have been programed. Thanks CFM 🙂

  5. Kelly B

    Mobility
    WU X 1
    Group Mobility

    Strength: Push Press x3 @70%
    10×35# warm-up
    60-60-60-60-60#

    Nice sharing the bar Alaina and Tania 🙂

    WOD: 3 rounds
    30 sec L-Sit
    20 Pull-ups (ring rows)
    10 Thrusters @55#

    Time: 7:26

    Good job everyone – thanks for the birthday Burpees 🙂
    Thanks Mario!

    Enjoyed the programming this week.

  6. Mob + WUx1 + Foam Roll Back

    Back Squat WU: 10×45# – 5×95# – 5×135#

    Back Squat 8-8-8-8 reps
    (lift every 3 min)
    165-185-205-225#

    Mob + WUx1 + Lacrosse Ball Front Shoulders

    Press WU: 10×45# – 5×65# – 5×95#

    Press 4-4-4-3-3-2-2-2 reps
    (lift every 3 min)
    115-117-120-125-130-132-137-140#

    Clean & Jerk WU:
    – HPC&J (5+5) 45#, 65#
    – PC&J (5+5) 95#
    – PC&J (3+3) 135#
    – C&J (3+3) 135#

    Clean & Jerk 3-3-3-2-2-2-1-1 reps
    (lift every 3 min)
    165-170-175-180-185-190-195-200#

    Low-Intensity Steady-State:
    – Run 20 min = 2820m

  7. Laura

    Mob. + WUx1 + 40 birthday burpees Happy Birthday Kelly 🙂
    Group Mob.

    Push Press
    10x #35 for warmup
    5 sets of 3 reps @ 70% (50#)

    WOD:
    3 rounds
    30 sec. L sit (knees straight as long as possible, then bent for the rest of the time)
    20 ring rows
    10 thrusters @ #40
    Time: 9:20

    Got all mixed up on the second round and ended up doing an extra 25 sec. L-sit… not sure why I didn’t do the other 5 sec then, but I stopped and went back to do the thrusters that I missed, then did the full 30 sec. L-sit over again (not very smart at 6am 😉 )

    Thanks Mario!

    QOD: Really enjoyed the two workouts I did this week!

  8. Mobility
    WU X 1 + 12 jumping Muscle ups
    Group Mobility

    Strength: Push Press x3 @70%
    95# x3 warm-up
    125-130-130-130-130#

    Nice sharing the bar Blake!

    WOD: 3 rounds
    30 sec L-Sit (tuck)
    20 Pull-ups
    10 Thrusters @115#

    Time: 12:49

  9. Blake

    Push Press x 3
    95 – 125 – 130 – 130 – 130 – 130

    WOD:
    3 Rounds of:
    — 30 L-Sit (tuck)
    — 20 Pullups
    — 10 Very ugly, sad Thrusters @ 120#
    TIME: 10:59

    Thrusters…you are not my favourite movement. Perhaps if I did not avoid you and talk about you behind your back we could be friends some day.
    I’m not the only one that talks about you when you are not around, but I admit I rarely defend you. You are always bringing me down, and it takes all my effort to get back up, and raise my hands in the air like I just don’t care. You are always so heavy and serious…and I often think if you’d just lighten up you’d be easier to bear.
    But, like a bad habit I can’t stay away from you for long, and every time I approach you with optimism I am reminded how cruel you can be. You get in people’s head and you stay there…and that Thruster, is a difficult way to make friends.

  10. WU × 1
    40 Birthday Burpees for Kelly. ♥

    Push Press (on the bar with Laura, thaks for your company)
    5 sets of 3 reps @ 70% = 50lbs (did 5 on the first set by mistake)

    WOD
    3R
    30 sec. L-sit
    20 ring rows
    10 thrusters @ 40lbs

    9:55

    QOD: After Filthy Monday, I was afraid…but the week was actually very well balanced and fun. Pretty much what we get every week with our programming. Keep up the great work!

  11. Push Press 5 sets of 3 @ 70% = 175#

    WOD

    3 Rounds

    30 second L-sit scaled to leg raise
    20 pull ups scaled to ring rows
    10 Thrusters @ 135#

    Time – 9:49

    Thanks for the class Steph!!

  12. mob wux1
    + 40 birthday burpees for Kelly
    push press
    5 set x 3 rep
    115#
    WOD 3 round
    30 sec L-sit(tuck)
    20 pull up (ring row small box)
    10 thruster(power clean+push press)115#
    time 11:30

  13. Jen C

    Mob + wup x 2 + tried bar muscle ups + 5 ring dips (bw)
    Grou Mob

    Strength – Push Press
    5 sets of 3
    (all sets ) 3 x 70lb
    Note = work on a quicker dip

    WOD – 3 rounds of
    30 sec L-sits
    20 pullups
    10 thrusters @ 65lbs

    Time = 14:06

    All rounds felt so very slow, but I am super happy with tackling the L-sits for the first time 🙂
    Great job everyone!!!!

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