Friday’s QOD

10
Jun

Friday’s QOD

QOD: What did you think of the LIE? Give us your honest feedback.

The Lifestyle Improvement Event is over and the results are in (well, most of them). From what I’ve heard, this is one of the most successful nutrition events we’ve ever run. A lot of inches were shed and I hope that many habits were gained. The challenge may be over, but I urge you to continue using these good habits in your every day life. Perfection is not the goal. Improvement should be.

Tied with 246 points:
Matt Allain
Melissa Hickey

The Liars – 933
Fire Breathing Rubber Duckies – 907
Head Over Meals – 881
The Rack Pack – 868
3 Snatches and a Jerk – 851
Weapons of Ass Reduction – 833
Feeling Full of It – 748*
For a Better Naked Tomorrow – 720
Team CFMF – 705
Rockin’ Mamas – 696*
Ciao Chow – 673*
Team 11 – 538*
Flab U Less – 520*

*indicates one or more missing weeks

“The Spartan”

200m Med Ball Run
10 Pullups
20 Weighted Steps (70/50#) @ 20”
1 Over the Wall (or 5 burpees)

400m Med Ball Run
15 Pullups
15 Weighted Steps
1 Over the Wall

800m Med Ball Run
20 Pullups
10 Weighted Steps
1 Over the Wall

1 mile Run

*40 min cap

Diane, Josh, TL

Diane, Josh, TL

66 Responses

  1. Laura

    “The Spartan” (modified)

    100m Med Ball Run (6#)
    10 ring rows
    20 Weighted Steps (40#) @ 20”
    5 burpees

    200m Med Ball Run
    15 RR
    15 Weighted Steps
    5 burpees

    400m Med Ball Run
    20 RR
    10 Weighted Steps
    5 burpees

    2k row

    25:05

    Thanks Maria!

  2. Shane H

    I thought the LIE challenge was really good. The slow and steady approach to better eating and lifestyle seems more achievable than just trying to go 100% strict right off the bat!! All in all it was a great challenge!

    Mobility and Wu x 1 15 burpees
    Group Wu
    Wod ” The Spartan ”
    Rx’d 26:15 with a 20# med ball

    Great class Maria and great work 6 amer’s

    1. Jackie

      You made me chuckle when you went past me and expressed your LOVE of running this morning! Great work as usual Shane. Your running looks amazing BTW.

  3. Elba

    WU x 1

    The Spartan scaled
    Ring rows
    50lbs @ 18″ (I should have done 20″)
    5 burpees
    14lbs medicine ball run
    Time: 28:11(dont remember exact time)

    Great job everyone!!

    1. QOD: Loved the format and the gradual introduction of things to work on each week. I have continued to respect each of the goals this week although the challenge is over…and that is called positive change! Thanks Kevin, this is a lot of work for you and I truly appreciate all you do for us. Some of the team names made me laugh…such creative minds. 🙂

  4. Adam

    Warm up & mob x1 plus 15 burpees

    Group mob

    ” The Spartan”

    200m Med ball run
    10 pull ups
    15 weighted step ups
    1 wall climb or 5 burpees

    400m Med ball run
    15 pull ups
    15 weighted step ups
    1 wall climb or 5 burpees

    800m Med ball run
    20 pull ups
    10 weighted step ups
    1 wall climb or 5 burpees

    1 mile run

    Scaled to #16 Med ball, 18″ box, #45 Kb

    Time 31:25

    Thanks Maria, have a great weekend everyone.

  5. Melissa Hickey

    QOD: Loved the format of the LIE. Some weeks were harder than others. The first week took a lot of getting used to as I used to eat a lot of sweets. It helped that both Matt and I were doing it together. We held each other accountable. His thoughts were that it was really hard at times but it made him realize how much garbage we ate. In the end we know that our eating habits have changed for the better and we both feel a lot better. (And I lost about 10 lbs!!)
    Thanks Kevin!!

  6. 200m Med Ball Run (8#)
    10 Pullups (ring rows)
    20 Weighted Step Ups (25# @ 18″)
    1 Over the Wall (5 burpees)

    400m Med Ball Run (8#)
    15 Pullups (ring rows)
    15 Weighted Step Ups (25# @ 18″)
    1 Over the Wall (5 burpees)

    800m Med Ball Run (8#)
    20 Pullups (ring rows)
    10 Weighted Step Ups (25# @ 18″)
    1 Over the Wall (5 burpees)

    1 mile Run

    Total: 34:19
    Total 1 Mile time: 11:19 – 40 second PR!

    1. Well, I do have to say that the only other time I ran a mile was after a crazy skipping wod last week… And got a horrible side stitch so walked a lot. But I am still impressed with my improvement 🙂

  7. QOD: I liked the ramp up format. Easier for everyone whether new or getting back on the wagon.

    WOD = 29:58
    – Med Ball 16#
    – Step Ups 60# (held to side)
    – Pullups – 10 & 15 unbroken, 8+7+7

    Open Gym:

    Shoulder Press x10
    45-65-85-105-85-65-45#

    Mobility – Traps & Quads

  8. Mike M

    Crazy Spartan workout
    Did it with 20# ball
    70# step ups
    And strict pull ups
    And fell off that slippery wall once smack dab on the pavement like a real Spartan

    Time 36:04 RX
    1 mile ” unbroken”. Yay.
    Ps. I absolutely hate running

  9. I loved the LIE challenge. I have gone down from a size 16 to a 12 !!
    I loved not only being accountable for myself but for my team members as well.
    I learned a lot about myself and I’m happy to continue to eat better than ever :

    1. Mike M

      Wow. Impressive. I always admire large changes. I also lost a significant amount of weight. In the ” 260s” now. Congratulations

  10. Janet

    “The Spartan”
    200m Med Ball Run 14# ball
    10 Ring rows
    20 Weighted Steps (40#) @ 20”
    5 burpees

    400m Med Ball Run
    15 ring rows
    15 Weighted Steps
    5 burpees

    400m x2 med ball run
    20 Ring rows
    10 Weighted Steps
    5 Burpees

    4 x 400m run
    34:16

    Climbed the wall

  11. Steph D

    200m med ball run, 14#
    10 ring rows
    20 weighted step up on 20′ box with 40#
    1 over the wall

    400 med ball run
    15 ring row
    15 weighted step up
    1 over the wall

    800 med ball run
    20 ring row
    10 weighted step up
    1over the wall
    31:44

    Now to keep up writing my wods here and get those pull ups! Loved this wod!!

  12. Mobility
    WUx1 +15 burpees
    Group mobility

    ” The Spartan”

    200m Med ball ru14#
    10 pull ups
    20 weighted step ups 50#
    1 wall climb

    400m Med ball run
    15 pull ups
    15 weighted step ups
    1 wall climb

    800m Med ball run
    20 pull ups
    10 weighted step ups
    1 wall climb

    1 mile run

    Time 34:24

  13. Joanne L

    Mobility + WUx1 +15 burpees

    WOD: The Spartan

    200m Med ball run 6#
    10 pull ups
    20 weighted step ups 15# (started with 25#, had to lower because of my knee)
    5 burpees

    400m Med ball run
    15 pull ups
    15 weighted step ups
    5 burpees

    800m Med ball run
    20 pull ups
    10 weighted step ups
    5 burpees

    1 mile run

    Time 37:05
    Thanks Marcel and Cara for running with me for my last 400m!

    QOD: I enjoyed the LIE challenge. I liked that it is a progression and having the teams.
    Being accountable to others on the team made me think before I ate.

  14. Mob, WU, 15 burpees
    Group WU

    200m Med Ball Run (14#)
    10 ring rows
    20 Weighted Step Ups (50# @ 20″)
    5 burpees

    400m Med Ball Run
    15 ring rows
    15 Weighted Step Ups
    5 burpees

    800m Med Ball Run
    20 ring rows
    10 Weighted Step Ups
    5 burpees

    1 mile Run

    Time – 31:39

    CLASS #500 COMPLETED!!!!!

  15. Open Gym

    200m Med Ball Run (16#)
    10 Pullups (ring rows)
    20 Weighted Step Ups (60# @ 20″)
    1 Over the Wall

    400m Med Ball Run (16#)
    15 Pullups (ring rows)
    15 Weighted Step Ups (60# @ 20″)
    1 Over the Wall

    800m Med Ball Run (16#)
    20 Pullups (ring rows)
    10 Weighted Step Ups (60# @ 20″)
    1 Over the Wall

    1 mile Run

    Total: 35:03

  16. Ronnie

    WU x 1 + 15 burpees

    The Spartan scaled
    20# medicine ball run
    Ring rows
    Weighted steps – 50lbs @ 20″
    Over the wall (1st time)

    1 mile run

    Time: 26:48

  17. Gillyon

    Warmup
    Tried the wall. Super fun and empowering

    WOD rxd (full wall…no side step)
    26:57

    Rob…I’ll getcha next time 😜

  18. Hannah

    M+WU
    Group mob

    200m Med Ball Run 12lb
    10 Ring rows
    20 Weighted Steps 35lb @ 20”
    1 Over the Wall

    400m Med Ball Run
    15 Ring rows
    15 Weighted Steps
    1 Over the Wall

    800m Med Ball Run
    20 Ring rows
    10 Weighted Steps
    1 Over the Wall

    1 mile Run

    35:05

  19. Heidi

    Spartan

    Med Ball Runs at 14# – 200m, 400m, 800m
    Weighted Step Ups @ 50# on 20″ box – 20, 15, 10
    Pull ups – 1 at a time 10, 15, 20
    5 burpees
    1 mile run at the end
    Time = 34:06

    Med ball runs…no fun!

  20. Nick

    QOD: What did you think of the LIE? Give us your honest feedback.

    The Lifestyle Improvement Event is over and the results are in (well, most of them). From what I’ve heard, this is one of the most successful nutrition events we’ve ever run. A lot of inches were shed and I hope that many habits were gained. The challenge may be over, but I urge you to continue using these good habits in your every day life. Perfection is not the goal. Improvement should be.

    Tied with 246 points:
    Matt Allain
    Melissa Hickey

    The Liars – 933
    Fire Breathing Rubber Duckies – 907
    Head Over Meals – 881
    The Rack Pack – 868
    3 Snatches and a Jerk – 851
    Weapons of Ass Reduction – 833
    Feeling Full of It – 748*
    For a Better Naked Tomorrow – 720
    Team CFMF – 705
    Rockin’ Mamas – 696*
    Ciao Chow – 673*
    Team 11 – 538*
    Flab U Less – 520*

    *indicates one or more missing weeks

    “The Spartan”

    200m Med Ball Run
    10 Pullups
    20 Weighted Steps (70/50#) @ 20
    1 Over the Wall (or 5 burpees)

    400m Med Ball Run
    15 Pullups
    15 Weighted Steps
    1 Over the Wall

    800m Med Ball Run
    20 Pullups
    10 Weighted Steps
    1 Over the Wall

    1 mile Run

    *40 min cap

    Score: 34:21

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