Friday’s QOD

12
Jun

Friday’s QOD

What’s your favourite pun? (Please post just one – I know some of you could go overboard)

Reminder – gym will be closed for the weekend for the Level 1 Cert.

Power Cleans x3
65-70-75-75-75%

15-12-9 reps of:
Overhead Squats (95/65#/60%)
Burpees
Power Cleans (95/65#)
Immediately after finishing the reps, run 800m. The workout is complete when you cross the finish line.

*20 min cap

Compare to Sept.3/10

Gabriel was doing push jerks the other day. We noticed his shoulders were missing some range of motion. I gave him some homework to do between lifts. And he faithfully did it after every set.

Gabriel was doing push jerks the other day. We noticed his shoulders were missing some range of motion. I gave him some homework to do between lifts. And he faithfully did it after every set.

87 Responses

  1. Power clean x3
    65-70-75-75-75%
    (wu 85#) 95-105-115-115-115#

    WOD Rx:
    12:45

    Managed to get all OHS and burpees unbroken but I was breaking up the PC and shouldn’t have been….would love to try this again when I’m a little more fresh. Long overdue for a rest day!

    I had Maria and Shane in front on me and man you two were flying…hope I can be fast like you two someday haha

    Great work 6am class, thanks Kevin!!

  2. Greg Doucette

    Warm up & 800 m run

    Power Cleans x3 #65-75-95-85-100-110

    15-12-9 reps of:
    Overhead Squats (65#)
    Burpees
    Power Cleans (65#)
    Immediately after finishing the reps, run 400m.

    *20 min cap (16:51)

    Awesome work out Kevin, thanks.
    My first 4 day week and the first month of training completed.
    Thanks for all the support and encouragement from the 6am WOD Team!

  3. Power Cleans
    up to 105#

    WOD Rx’d

    time= 10:13

    Very fun morning, big group! I really liked this WOD and I had fun trying to keep up with you Shane (it was almost nauseating lol) you are SO fast.
    Thanks Kevin..and thanks Julia for breakfast πŸ™‚

    1. Shane Hayes

      Keep up? You beat me… Awesome work, I went to run and couldn’t, was a little nautious just couldn’t catch up after that…

  4. Claire

    Power Cleans x3
    65-70-75-75-75%
    65#,70,75,75,75#

    15-12-9 reps of:
    Overhead Squats (55#)
    Burpees
    Power Cleans
    Immediately after finishing the reps, run 800m. The workout is complete when you cross the finish line.

    Time: 10:48

    Gotta work on my ohs! :-/

  5. Mobility
    WU + 400m run
    Group Mobility

    Strength: Power Cleans x3
    65-70-75-75-75%
    60-65-70-75-75#

    15-12-9 reps of:
    Overhead Squats @45#
    Burpees
    Power Cleans
    Then Run 800m

    Time: 13:17 (thanks for the run/walk Gilles!)

    Great job 6 am’ers! Thanks Kevin πŸ™‚

  6. Mark D

    Mobility + WU + 400m run
    Group Mobility

    Power Cleans x3
    65-70-75-75-75%
    65-75-95-95-95#

    15-12-9 reps – 20 min cap
    Overhead Squats (Front Squat – 65#)
    Burpees
    Power Cleans (65#)
    Then Run 800m (400m)

    Time: 16:51

  7. Kevin

    QOD:

    A panda walks into a bar and says to the bartender “I’ll have a Scotch and . . . . . . . . . . . . . . Coke thank you”.
    “Sure thing” the bartender replies and asks “but what’s with the big pause?”
    The panda holds up his hands and says “I was born with them”

  8. Mobility + WU + 400m run
    Group Mobility

    Power Cleans x3
    65-70-75-75-75%
    135-145-155-155-155-155

    15-12-9 reps as Rx’d
    Overhead Squats 95#
    Burpees
    Power Cleans (95#)
    Then Run 800m

    Time: 12:26
    PR as I did this a few weeks after I started in 2010

    Great work morning crew!

  9. Power Clean x3
    65-70-75-75-75#

    WOD
    20 min time cap

    15-12-9
    OHS @35#
    Burpees
    Power Cleans

    Then run 800m

    Time: 16:11

    Today I felt like my arms were going to fall off after all those push-ups yesterday πŸ˜›
    I was really happy that I completed the WOD before the time cap. I wasn’t sure how fast I’d be able to run 800m, but I did it!

    Cash out: burpee challenge 9/30 thank you so much for joining me Dominique πŸ™‚ I am finding that these challenges I set for myself are largely mental as opposed to physical. I have to make a conscious effort after every single class to stay true to my word and stick with the promise that I made to myself, whether the spirit that I initially made that promise in has left me or not. My body is always tired after every WOD and my mind says “I don’t want to do anymore work” but I push myself just a little bit further and get it done.

    I’m not sure what I’m getting out of this experience. I don’t know whether it will make me faster, stronger or a better person. But I know that it feels like a huge sense of accomplishment when I’m all done πŸ™‚

    1. Great job Tara! It IS an accomplishment..no one is telling you to do these burpees..it’s not on the board..you are making a choice and it sucks and it’s hard after you’re wiped from a WOD! You could just not do them, but you do them. It’s integrity and I’m sure it’s making you fitter and building some mental toughness in the process.

  10. Morgan

    Power Clean x3
    65-70-75-75-75%
    145-165-170-170-170

    WOD
    10:36 Rx

    QOD:
    Me – Hey man grabbing a coffee you want one?
    Dude – Yeah sure!
    Me- What kind?
    Dude – A medium 2 cream.
    Me- WHOAAH!! That’s Dairy!!!
    Dude – Shut up.

  11. Crystal

    Holy cow, I cannot believe I finished this!

    WOD RX’d somewhat (did front squats instead of OHS)

    Thanks SO much Tony for running with me, if you hadn’t I wouldn’t of ran it and thanks Mel for coming to find me (I heart ya).

    So happy to be on the bar (not the pole) again…it’s been awhile.

    Time: 16:31 boo to the ya!
    Great job nooners!
    Have a great weekend everyone!

    QOD:
    Pirate walks into a bar and has big ship wheel attached to his body.
    Bartender says…what’s with the wheel?
    Pirate says arrr she drives me nuts.
    πŸ˜›

  12. Did yesterday’s WOD with Lance during open gym:

    Mob + Row 1000m
    Shoulder Mobility
    WUx2

    Partner Cindy Rx = 24 rounds + 10 squats
    *(alternate partner every minute, I went first)

    Fun times!

  13. Janet

    Power Cleans x3
    65-70-75-75-75%
    45, 55, 65, 65, 75#

    15-12-9 reps of:
    Overhead Squats (35#)
    Burpees
    Power Cleans
    Immediately after finishing the reps, run 800m. The workout is complete when you cross the finish line.

    Time: 15:33

    I had 45# on the bar but soon realized that after yesterday my legs did not want that so took 10 off..the squats were the most challenging part by far today. Sore shoulders and legs don’t make for good OHS’s . I feel great now though and have 2 rest days ahead.

    Thanks Mario for all the tips and thanks steph for coming to finish with me on my 800m run

  14. Open gym, came in to work on my power cleans to fix my first pull.

    Mob, WU, foam rolling

    Power cleans
    WU @ 75#
    95×5 – 95×5 – 115×5 – 115×5 – 130×3 – 130×3

    130 was my previous 1RM, and the 3 felt awesome so I went for it.

    135×1βœ… – 140×1βœ… – 145×1βœ…

    Huge thanks to Steph and Patrick for helping me fix my power clean!!

    QOD – What did the alien say to the cat? “Take me to your litter!”

  15. Heather S

    Power Cleans
    65-85-95-105-105-105

    Word scaled to 55#
    Time: 13:43

    OHS are the limiting factor. I’ve used 65# in a wod before, but I’m trying to do as I’m told .

    Also… Big pull-up day. Got 10 in a row in warmup. Last week had 5 for the first time, so huge pr!! I’ve been waiting five years for this so I’m celebrating all over the place☺️

    1. That’s such an awesome PR!!! Shout that sucker from the mountain tops!! I know I will be once I finally get 1 damn pull-up. You did 10 in a row. It’s an awesomeness I can’t presently fathom πŸ˜‰

    2. Heidi

      That is so AWESOME!!!! As I too struggle with the dreaded pull up, I truly appreciate why you are so excited. Woot woot!

  16. Frankie

    WU + 400m run
    Group Mobility

    Strength: Power Cleans x3
    65-70-75-75-75%
    140-150-160-160-160

    WOD Rx
    15-12-9 reps of:
    Overhead Squats @95#
    Burpees
    Power Cleans
    Then Run 800m

    Time: 15:40
    burpees were slow and PCs were broken in the 12-9 rounds

  17. Debbie

    Power Cleans x3 @75%
    65-70-75-75-75#

    WOD
    15-12-9 reps of:
    Overhead Squats (55#)
    Burpees
    Power Cleans
    Immediately after finishing the reps, run 800m. The workout is complete when you cross the finish line.

    Time: 16:04

  18. Amy Hogan

    Mobility
    400m run + WU
    Group Mobility

    Strength: Power Cleans x3
    65-70-75-75-75%
    90-95-100-100-100#

    WOD: 15-12-9 reps of:
    Overhead Squats @65#
    Burpees
    Power Cleans
    Then Run 800m

    Time: 15:54

  19. Heather Touchie

    Power cleans x 3
    65-70-75-75-75%

    55-60-70-70-75-75#

    WOD:
    15-12-9

    OHS @ 35#
    Burpees
    Power cleans

    Then 800m run

    Nubs … Strings for arms … Hooks .. Got it.
    Thanks for the guidence Kevin ! Helped a lot.

  20. Shane Hayes

    Mobility, run, and Wu x 1
    Strength, power cleans
    135/175/205/205/205
    Landing on toes a bit, get on my heels!
    Wod rx’d : 10:41
    Tried to stay ahead of Maria, but just didn’t have it in me this morning!!!
    Great class Kevin and great work 6 amer’s!!

  21. Gilles

    mob 400 m run + wux1
    power clean @ 75%
    95×3 95×3 115×3 115×3 115×3
    WOD 15-12-9
    OHS(front squat 95#)
    burpees
    power clean
    then run 800 m
    thank for the extra push for the last 400 m Kelly
    time 13:17

  22. Mobility
    WU + 400m row
    Group Mobility
    Sure wish there was a flexibilty WOD ….maybe i could RX that

    Strength: Power Cleans x3
    65-70-75-75-75%
    55-60-65-70-75-80(1rep) 75#

    15-12-9 reps of:
    Overhead Squats @35#
    Burpees
    Power Cleans
    Then Row 800m

    Time: 14:15

    Great class Kevin and thanks to “Stub”for being such a good sport for during the analogy….it helped.

  23. David V-D

    Power Cleans
    65% x 3 – 70% x 3 – 75% x 3 – 75% x 3 – 75% x 3
    145 – 155 – 165 – 165 – 165

    WOD: Rx’d
    Time – 9:26

  24. Heidi

    Power Cleans x 3
    75-85-95-95

    15-12-9
    OHS @ 65#
    Burpees
    Power Cleans @ 65#
    At end of reps….run 800 m.
    Time = 14:00

    OHS & Cleans felt great. Burpees….not so much. 800 m run….really, really not so much. Very slow on the 1st 200 m before I could do a normal jog. As usual, in hindsight, this was a really fun one πŸ™‚

  25. Marcel

    Mob + 400 m + WU x 1

    Power Cleans x 3

    WU @ 65#

    95-115-135-155-165

    Thanks for the cue Kevin your coaching eye always impresses me.

    WOD @ 85#

    14:56 That’s a 1:53 PR with 20# more on the bar!

  26. Power cleans x 3
    85-95-100-110-110-110

    Wod rx’d – 17:24. Just gross. SO sore from wednesday night’s handstand attempts. Everything was hurting and did slow me down in the wod.

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