Friday’s QOD

30
Jan

Friday’s QOD

If you were a Care Bear, what would your name be?

*Shane AND Robert are participating in the Blizzard Beatdown tomorrow at CEPS. Come on by to see some wicked action.

Build up to WOD weight for C&J.

Row 1000m
7 Muscle-ups
15 Clean and Jerks (BW or a percentage)

Another OLD main site workout!

It appears they both fell off the rowers. Keith landed on a lacrosse ball and immediately started doing Shoulder Mobility. Amanda had her phone with her the entire row and texted 14 people about how bad it was. #addicted

It appears they both fell off the rowers. Keith landed on a lacrosse ball and immediately started doing Shoulder Mobility. Amanda had her phone with her the entire row and texted 14 people about how bad it was. #addicted

58 Responses

  1. Some creative writing with the picture captions there Kevin. Love it!

    WU × 1
    250 M Row

    Strength: Clean & Jerks (full squat)
    45, 50, 55, 60

    WOD
    Row 1000 M
    21 Pullups
    21 Paralette dips
    15 C&J @ 55#

    9:36

    Fun morning. Thanks Mario! 🙂

  2. Clean and jerk
    3 x 55-60-65
    2 x 70 was aiming for 75# but shoulder didn’t want to

    Wod @ 70#
    With pullups and ring dips with feet on small box in front
    10:57 (not sure about the seconds but close enough!)

  3. Kelly B

    Mobility
    WU x 1 + 250m row

    Group Mobility

    Strength: Build up to WOD weight for C&J (full squat)
    55-65-70-75#

    WOD:
    Row 1000m
    7 Muscle-ups (scaled to 21 pullups + 21 parallete dips)
    15 Clean and Jerks @60# or 65%

    Time: 8:48

    Thanks Mario. Good job everyone 🙂

  4. Amy Hogan

    Mobility
    WU x 1 + 250m row
    Group Mobility

    Strength: Build up to WOD weight for C&J
    55-65-75#

    WOD:
    Row 1000m
    7 Muscle-ups (scaled to 21 pullups + 21 ring dips,feet behind rings on floor)
    15 Clean and Jerks @75#

    Time: 11:36

  5. Work up to C&J for WOD
    85-95-105 … was going to go to 115 but decided 105 was heavy enough – my hammies are SO sore from yesterday’s snatches… 🙂

    WOD :
    1000m Row
    21 Ring rows
    21 Paralette dips
    15 C&J @ 105#

    12:19 … This was pleasantly gross 🙂 the C&J were very broken. Very Very… probably took me over 5 mins to do them.

  6. Laura

    Mobility
    WU x 1 + 250m row

    Group Mobility

    Strength: Build up to WOD weight for C&J (full squat)
    55-65-70#

    WOD:
    Row 1000m
    7 Muscle-ups (scaled to 21 ring rows + 21 parallete dips)
    15 Clean and Jerks @55#

    Time: 10:03

    Thanks Mario!

  7. Clean and jerk 5x 55,65,70,75

    Wod
    Row 1000m (4:11)
    7 muscle ups — 21 ring rows + 21 dips
    15 clean and jerks 60#

    Time: 8:06

    Good job everyone! And love today’s picture!!

  8. MOB + WU X1
    Strength:
    Clean & Jerk; build up to WOD weight … didn’t take long 🙂
    35-40#

    WOD:
    Row 1000m
    7 muscle ups (scaled to 21 ring rows+ 21 parallette dips)
    15 Clean and Jerks @40#

    Time: 12:52

    Thanks Mario!

  9. Kevin

    QOD: Lanky Bear

    WU – crazy ass Joanna stuff

    Build up C&J
    95×3
    135×2
    155×2
    175×2
    190×1

    WOD @ 190#
    11:30

    Loved it! C&J’s took over 1/2 the time. MU were all singles. Row was 1:45-55 pace.

  10. Blake

    WU – Pretty sure Joanna was testing to see what we’d go along with.

    Clean & Jerk
    95(3) – 115(3) – 135(2) – 155(2) – 165(2)

    WOD:
    — Row 1000m
    — 7 Muscle-ups
    — 15 Clean and Jerks (165#, 77% of 1RM)

    TIME: 13:52

    Clean & Jerks were slow. MU’s were singles but went smooth (0 no-reps). Row could have been a little faster (2:00 pace for most of it). No repped myself on the LAST Jerk! THanks to all the guys for the encouragement at the end.

  11. Open gym strength day!

    Mob, WU

    #1 – shoulder press
    6 sets of 3 reps @ 70% – 65#
    Between each set, 3 double unders for active recovery. Managed to string together 3 single-single-double on nearly each set!

    #2 – squat cleans
    6 sets of 3 reps @ 70% – 95#
    Between each set, 3 hanging knee tucks for active recovery (slow and controlled)

    Cashout – 10 more doubles NFT. Did mostly one SSD pattern at a time 🙂

  12. Open gym

    Wod with 185# and ring rows 1 foot out on 25# plate and Paralettes

    Time – 13:36

    Did one clean and jerk @ 195# and decided to drop down to 185#

    Thanks for the class Steph!!

  13. Terri-Lynn

    Mobility & WU x1 No time for the row

    Strength: Clean and Jerk – work up to WOD weight
    75-85-90-95#

    WOD:
    1000m row
    7 Muscle Ups (21 pullups & 21 dips assisted with toes)
    15 Clean and Jerk @ body weight (or 95#) – Those felt really heavy at the end

    16:00

    This was pretty slow, but I did pullups in a WOD for the first time so I don’t even care.

    And I think I made real progress on my split jerk (not nearly so ugly Kevin) I just need to start keeping my eyes open – thanks for pointing that out Marcel.

  14. Baukje

    Strength: Clean and Jerks
    Build up to WOD weight
    35# WU – 55# x 3 – 60# x 3 – 65# x 2 – 70# x 1 (felt good, so I asked Steph how heavy it should feel. She asked if I could touch and go this weight, if so, go up in weight) so, 75# x 1

    WOD:
    1000 m row
    7 Muscle ups (or 21 ring rows + 21 dips)
    C&J @ body weight or % – I did 75# (83% apparently!) These were hard!

    My time: 10:45

  15. WU × 1 + 250 M Row + Handstand practice + practice hanging on rings

    Strength: Clean & Jerks (full squat)
    55, 65, 75, 80#

    WOD
    Row 1000 M
    21 Ring rows
    21 Paralette dips
    15 C&J @ 80#

    11:54

    This one was tough!

  16. MOB
    WU
    Group Mob

    Strength: C&J
    135 – 155 – 185 – 190

    WOD @185
    Time:14:45

    Mein, I had all kinds of mobility issues with the jerk today, im thinking in my ankles, I couldn’t get low enough under the bar at all; Ended up doing way too many push presses. and in frustration bungled up my count so could be anywhere in the range of 13 – 16 C&J’s

    Thanks Mario
    Highlight was watching Mike rep out strict muscle up’s! Great job 5pm’ers

    QOD: Another cartoon I didn’t watch growing up. I think i’d be InappropriateComment Bear 😛

  17. Frankie

    WU × 1
    250 M Row

    Strength: Clean & Jerks
    135-155-165-175-185

    WOD scaled
    Row 1000 M
    21 Pullups
    21 Paralette dips
    15 C&J @ 185# (body weight)

    14:16

  18. Ryan

    – Mob
    – WUx1 + 250m row

    Strength: C&J …
    95×3-105x1x3-115x1x3

    WOD…
    – 1k row
    – 21 pull ups
    – 21 ring dips with feet touching ground
    – 15 C&J @ 115# … Felt like I should have gone a little heavier, 125-135ish

    12:42

    1. QOD: Claire complained that I didn’t answer the QOD and then asked one of our friends what my carebear name would be since I didn’t watch that as a kid and don’t know what carebears are about and I guess my carebear name is “statestheobviousbear”

  19. Build up to WOD weight for C&J.
    55,65,70,75,85#

    Row 1000m
    7 Muscle-ups (scaled to 21 ring pull ups and assisted ring dips)
    15 Clean and Jerks (75#)
    time: 13:40

    QOD: Thunderheart

  20. Krystal

    Mob + WU

    Clean & Jerk: build to WOD weight
    35-45-55-60

    WOD
    Row 1000m
    21 ring rows
    21 dips with rings
    15 clean and jerks @ 60#

    Great pic!! 🙂

    Fun class! Thanks Mario!

    QOD: Naps a lot Bear

  21. Tina W

    c + j : build to WOD weight
    25,35,45, 50#

    WOD
    row 1000m
    21 pull ups
    21 ring dips
    15 c+j 50#

    I think time was 14:07 ….cause although Mario said i would not forget today …i forgot 🙂

  22. Heidi

    WU x 1

    Clean & Jerks x 3
    45-55-65-75-80

    The WOD played BIG TIME with my mental state & thought process this morning…it went something like this:

    1000 m row….I hate rowing. That’s gonna suck. Turned out, wasn’t as bad as I thought. I paced myself.

    7 Muscle Ups….oh oh, that means 3 x pull ups & ring dips. I hate pull ups. That’s gonna suck! Maybe I’ll do ring rows instead. But, then i thought maybe it will be 2x PU & RD…then I’ll do pull ups, cuz I can handle 14 of them. Got to the gym & 3X PU was confirmed….21 it is and that will take me forever, so I’m definitely doing ring rows….then finished on the rower, and mentally I’m thinking, ok…10 PU’s and then 11 ring rows. Finished my 10, and then got stubborn and said screw this, I’m finishing the F%#*ing pull ups. Last few reps were 1 & 2 at a time, but I stuck it out. 🙂

    15 Clean & Jerks: I love jerks, so I thought this will be the highlight of my WOD….oh, except there supposed to be at body weight….not a chance! But that’s ok, I can reduce the weight & it will be all good. We’ll even at 80#, these were rough. 1-at-a-time….OUFFF!

    At end of WOD, after all the mental games, I was feeling pretty good. Time was slow, but who cares…I thought my highlight was going to be the C & J’s, when it turned out to be sticking it out with my pull ups. I still don’t like them, but that’s OK. It was a good day at the gym 🙂

    WOD

    1000 m row
    21 pull ups + 21 ring dips with heels on floor approx. 1 foot length out in front
    15 C & J @80#

    Time: 13:56

    1. Terri-Lynn

      I love that you shared your inner monologue. It sounded very similar to mine, except I made the mistake of checking Facebook just after 10 last night to see what I was in for. The pull-up or ring dip debate consumed my dreams.

  23. First off super impressed with Mike’s determination on this WOD – impressive C & J plus strict muscle ups!

    WU x 1 + Hip Mob + 250 m row

    Split C & J

    95-115-135-155 (Been sooooo long since I’ve had that much weight over head!)

    WOD

    1000 m row
    21 Ring Rows + 21 parallette dips
    15 C & J 125 lbs

    Time: 14:19

  24. Open Gym:
    Mob. and WUx1
    Ring Rows 3 feet out -10
    4 feet out- 5+3+2 PR
    Bar hang 57 sec. PR
    Snatch: 5x (#40, 45, 45, 50, 55)
    WOD: 11.1 and 14.1
    30 DUs
    15 power snatch #55
    Score: 180. PR of 4 reps from last year
    Happy with this as working thru an injury 🙂 Thanks Steph!!
    One leg T2B 4x each
    And got one T2B both feet with feet touching floor.
    4:00 class (felt pretty tired)
    Row 250m
    C+J 3x (#55, 60) 2x (#65, 70, 75)
    WOD:
    Row 1000m 4:00
    21 ring rows plus 21 Paralette dips
    15 C+ J @ # 75
    Time: 10:06
    Great class everyone!! Mike was amazing:) Really enjoy your classes Steph 🙂 Thank you!

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