Friday’s QOD

22
Apr

Friday’s QOD

What is your fitness age? Take this quick test and post results to comments.Β 

Press x5
70-70-70-70-70%
*all from the floor

3 x 800m Run
*Rest exactly 2 minutes between rounds. Score is total time to complete all runs.
*There’s a 14 min cut-off after the 2nd run. Stay under 14 to attempt the 3rd.

Compare to May 29/15

Come cheer on Heather for the Masters Qualifier.
-Friday 6pm
-Saturday 11am
-Sunday 9am

Heather will be participating in the Masters Online Qualifier this weekend. Let's go Heather!

Heather will be participating in the Masters Online Qualifier this weekend. Let’s go Heather!

62 Responses

  1. Shane Hayes

    Mobility and Wu x 1 plus 2 min skipping
    Group mobility
    Shoulder press x 5
    65/95/105/105/105/105/105 x 5
    Wod
    3 x 800m run rest 2 min between
    (1) 0-3:28 = 3:28
    (2)5:28-9:04 = 3:36
    (3)11:04-14:32 = 3:28
    These were the best feeling 800m runs I have ever done…
    Great class Mario and great work 6 amer’s!!
    It is hard to keep up with Gabe at 6am,what a beast!!

    1. Shane Hayes

      Qod: actual age 39 with 48 vo2
      Projected age 32 with 51 vo2
      Not that I really know what that means!!

      Heather you are going to do awesome, hope I can get in to see some of the action!! Very exciting!!

  2. Elba

    Shoulder Press
    5 sets x 5 @75lbs

    WOD
    1st=4:24
    2nd=6:24-10:58 = 4:34
    3rd=12:58-17:20= 4:22

    PR of 1:25min, realky happy with that as this is the firs t run of the year πŸ™‚ great times this morning, good job everyone!!

    So excited to see Heather this weekend, we are so proud of you πŸ˜‰

  3. Jen C

    So excited for Heather this weekend. Can’t wait to come in a cheer you on. πŸ™‚

    QOD:
    40 years old and expected fitness level is 38VO2 Max
    However (this made my day)
    The test believes I have the fitness level of an average under 20 year old with an actual fitness level of 45VO2 Max.

    Yep – that is right – less than half my age πŸ™‚

  4. QOD: ummm fitness of an average under 20 year old? I’ll take it! 59VO2 Max. Thank you Crossfit πŸ™‚
    I’m 35, I also give credit to my kids for keeping me in shape.

  5. Mobility
    WU x 1 + skipping

    Strength: Shoulder Press x5
    70-70-70-70-70%
    35# WU, 55-55-55-55-55#
    *all from the floor

    WOD: 3 x 800m Run
    *Rest exactly 2 minutes between rounds. Score is total time to complete all runs.
    1st 3:43
    2nd 5:43-9:24
    3rd 11:24-15:14

    Compared to August 18th, 2015 – PR of 26 seconds somehow…I’ll take it!
    Thanks Mario. Good job everyone πŸ™‚

    1. QOD: 41 years old, expected Fitness Level is 38VO2 MAX
      Average fitness level under a 20 year old
      Actual fitness level is 49 VO2 MAX
      It’s all Greek to me!

      Excited for you Heather! Hope to come out and cheer you on πŸ™‚

  6. Melissa Hickey

    QOD: Actual age 36 years old and expected fitness level is 42 VO2 Max. I have an fitness of an average 28 year old and my average fitness level is 42 VO2.

  7. Shoulder Press (from floor)
    35-55-75-75-75-75#

    WOD:
    1) 0 – 2:59
    2) 4:59 – 8:03 (3:04)
    3) 10:03 – 12:56 (2:53)

    Time: 12:56
    PR of 2:06!

    Pretty happy with how this felt! Before adding my extra cashouts in the last 2 weeks, I hadn’t done any running since last summer…just goes to show the difference that crossfit (and some nutrition changes) can make!

  8. Mario B.

    Mobility and Wu x 1 plus 2 min skipping
    Group mobility
    Shoulder press x 5 (70%)
    45/65/95/105/105/105/105 x 5
    Wod
    3 x 800m run rest 2 min between
    (1) 0-4:24 = 4:24
    (2)6:24-10:04 = 3:40
    (3)12:04-15:27 = 3:23

    Hadn’t run in a while, so took the first one kinda easy, Although running is probably my biggest goat, it felt alright.

    Great Class.

  9. Greg D

    QOD:
    51 years old in May,
    expected Fitness Level is 44VO2 MAX
    Average fitness level of a 45 year old
    Actual fitness level is 46 VO2 MAX

    I will take it considering last year I was a 70 year old! Ha ha!

  10. MARK D

    MOB + WU + 2min Skipping

    Group MOB

    Press x5
    70-70-70-70-70%
    *all from the floor
    WU – 45#, 65#
    95#

    3 x 800m Run
    *Rest exactly 2 minutes between rounds.
    TIME: 18:01

    46 yrs old with the fitness of a 41 yr old…better than 51.

  11. Great job morning runners!!

    Did some mobility in the 9h30 open gym:
    – Couch Stretch 3x2min per leg
    – Sleepwalker Stretch 3x2min per leg

    Multiple intervals of 2 mins for any stretch is great. If you need to improve mobility this is necessary. #tighthamstring #tightquads

  12. My Fitness Age is 22. Oh yah!

    Press x 5 @ 40#

    3 x 800m Run
    *Rest exactly 2 minutes between rounds. Score is total time to complete all runs.
    Total Time: 16:54 (each round was almost equal, my book is at home though)

    Memorable moments from this morning’s 6 AM: Heidi with her pants on inside out and Gabe going full out on the last running round…what intensity!!

    Let’s get out and cheer Heather on this weekend! This is an amazing accomplishment and with our encouragement, we can help Heather ride the wave to a higher spot on the standings. As an affiliate, we are really privileged to have an athlete at such a level. Go Heather!!

    1. Heather S

      Thanks Jackie and everyone else – you guys are amazing.
      Currently feeling like I just volunteered as “tribute” and the Hynger Games are about to begin. πŸ™ Looking at the wods last night they are “forever in my favour” and couldn’t have been any better for me, so that helps a bit. But mostly, if that doesn’t calm me down, I’ll just picture Heidi with her pants on inside out and that’ll help for sure!

  13. Natacha

    Good luck Heather!!

    Actual age: 43 (expected v02 max: 37)

    Calculator age: less than 20 with v02: 47

    I like this calculator!!

  14. Marcel

    50 years old and expected fitness level is 44VO2 Max

    I don’t really believe it but, the test believes I have the fitness level of an average under 20 year old with an actual fitness level of 56VO2 Max, although I’ve been known to act like a twenty year old sometimes…

  15. Shoulder Press
    5 sets x 5 @50lbs

    WOD with 1000m rows: 17:00
    Was not feeling motivated this morning, not my best effort. Even rowing felt uncomfortable for my leg today πŸ™ (although, not painful).

    Thanks for class Mario!

    Good luck Heather! Hope I can make it in to cheer you on!

  16. Leslie

    Shoulder Press 5×[email protected]%
    #45,55 warm up
    Started with #65 (form was blatantly awful and Blake gave me “The look” and then we took #10 off)…the rest at #55 were much better!

    WOD
    Finished @ 16:27
    PR of 3:22 from Aug. 2015 Whoot whoot!!

    Always a great day at the gym

  17. QOD – actual age 30 with 52 vo2 max, says I have a fitness level of under 20 year old and 57 vo2 max

    MOB +WUx1 + 2 mins skipping

    Shoulder Press

    5×5 @ 70% = 105#

    WOD
    – 4:48
    – 11:47
    – 18:59

  18. Hannah

    Press 5×5, 70% @ 40lb

    3 x 800m Run
    *Rest exactly 2 minutes between rounds. Score is total time to complete all runs.

    17:28

  19. Amanda

    Wod: 16:05. I’m not going to bother checking my previous scores because I just got back from Cuba yesterday afternoon. πŸ™‚

    1000th class today!! I’m very proud of that milestone!

    And Heather Steeves kicked ass on her wod today!!

  20. Baukje

    Shoulder Press 5x 5 @ 70%
    35# WU – 50# for the rest

    WOD:
    3 rounds
    800 m run
    2 min rest

    Time: 14:02 (PR by 45 seconds? Last time a transport truck was turning in the middle of my last 800… so hard to say how much time the PR was)

    QOD: My actual fitness age is under 20…! ok!

  21. Heather S

    Thanks everyone for the cheering and encouragement. You guys are unbelievable!
    Masters Wod 1:
    21-15-9
    Row (calories)
    Thrusters 55#
    Time: 6:13 (got the Fran cough to prove it !)

    Masters Wod 2:
    Max deadlift – 285#

    Well, 2 down and 2 to go. Tomorrow should be interesting…

  22. Gilles

    mob wux1 + 2 min skipping
    group mob
    shoulder press
    35×5 35×5
    55×5 55×5 55×5 5×5 55×5
    WOD
    3 round
    run 800 m
    rest 2 min
    11:21 only did 2 round

  23. Heidi

    Push Press X 5: 5 sets @ 55#

    WOD:

    3 – 800 m runs, with 2 minute rest in between:

    Total time – 15:38
    Don’t remember individual times…. This is a PR, & I met my goal of sub 4:00 for each round πŸ™‚ I’ll take it for the 1st run of the season. I’m gonna wear my pants inside EVERY day we run πŸ™‚

    Great effort tonight Heather. What an inspiration!!!!

  24. Diane O

    Shoulder Press 5x 5 @ 70%
    35# WU – 45# for the rest

    WOD:
    3 rounds
    800 m run
    2 min rest

    1. 0-4:26
    2. 6:26-12:37
    3. 14:37-18:42

    So this WOD was completely a PR…..when I did it in Aug (which was my first WOD EVER) I didn’t make it for the 14 min cut off! Crossfit really works with some nutrition changes thrown in there as well! I love this place so much!

  25. Chris

    WOD
    Run 800M – 3 rounds
    2 min rest between rounds

    Round 1 – 0:00 to 3:35 – split = 3:35
    Round 2 – 5:35 to 8:52 – split = 3:18
    Round 3 – 10:52 to 13:57 – split = 3:05

    Glad to see my splits increased gradually. Haven’t ran in a few years, so good to see my cardio is still up there.

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