Friday’s QOD

6
Jan

Friday’s QOD

Do you have any resolutions? What about specific goals for this year?

Prep Course starts on Tuesday!

Couch to CrossFit starts Jan.16

Bad Ass Open Class starts Jan.19 at 5pm

Thrusters – 3RM

2 rounds
18 calorie Row
15 Thrusters (95/65#/50%)
12 C2B Pullups

*Row-uary Approved

Mother and Daughter

Mother and Daughter

41 Responses

  1. Mobility
    Group WU + Mobility

    Thrusters – 3RM (Thanks for sharing the bar Heidi and Laura)
    55-65-75-80-85-90#

    2 rounds
    18 calorie Row
    15 Thrusters (@50#)
    12 C2B Pull-ups (jumping C2B)

    Time: 6:17 (Thanks Heidi)

    Great work everyone. Thanks Kevin!

  2. Mark D

    Row 1200m Group WU & MOB

    Thrusters – 3RM
    WU – 45#
    65# – 95# – 115# – 125#

    2 rounds
    18 calorie Row
    15 Thrusters (95/65#/50%) – 65#
    12 C2B Pullups – Jumping Pull Ups

    TIME: 5:19
    Thanks Captain Jackie and Shane.

    Crossfit goal for 2017 – No DNF workouts, work on pace and breathing.

  3. Ashley G

    Mobility
    Group WU + Mobility

    Thrusters – 3RM
    #35-40-45-50-55-60-60–>PR! 🙂

    2 rounds
    18 calorie Row
    15 Thrusters (@50%) #35
    12 C2B Pull-ups (jumping C2B with 12in box and 2*25# plates)

    Time: 8:04

    Thanks to the 7am class for all the encouragement this morning!! 🙂

    Crossfit goal for 2017 is consistency. Getting to class consistently being priority #1!! Also, to master double unders.

  4. Mario B.

    Thrusters – 3RM

    95-105-115-125-135-145.
    (could of maybe gone heavier, just out of time)
    Thanks for sharing the Bar Gabe

    2 rounds
    18 calorie Row
    15 Thrusters (95/65#/50%)
    12 C2B Pullups (Did Jumping C2B)

    5:51 I think.

    Tried to Keep up to Mark, but not today! Gased in second round.

    + Rowing for Team 4!

    Thanks for the Class Kevin

  5. Ange

    Thrusters – 3RM

    65# – 75# – 85# – 95# 100# 105#
    Thanks for sharing the bar Bob!

    2 rounds
    18 calorie Row
    15 Thrusters @ 65#
    12 Jumping Pull Ups

    Time 8:15

  6. Do you have any resolutions? What about specific goals for this year?
    1 – Win Row-uary with team 3 😀 Go team 3!!
    2 – Blizzard Beatdown – Thanks Mike for the encouragement I’m sure it will be fun 🙂
    3 – Spartan Trifecta (Montreal Sprint May 27, Ottawa Super Aug6, Quebec City Beast Aug26) In case someone wants to join me 😉
    4 – Legs For Literacy 10K or 21K – This is just a fun event
    5 – Crossfit – Oddly I haven’t set anything specific yet but DUs, core and pullups are on the list
    And now that I wrote all these down I guess there’s an accountability/real feel to it 🙂 And I’m also signed up, so no backing down now right? :O

    Thrusters – 3RM
    95-115-125-135-145-155
    2 rounds
    18 calorie Row
    15 Thrusters (95#)
    12 C2B Pullups – Jumping C2B

    5:54

    6.1K Row for team 3

    Thanks Kevin!

    1. I love your goals Del!!
      I don’t think I’m going to do another trifecta this year but I can definitely tell you it’s something you’ll never regret!

    2. Melanie B

      I did some goal writing yesterday (previously, I’d only thought about my goals–never discussed them with anyone else, or written them down), and it sure does feel like a whole new level of “realness” to have them out there. I’m excited & motivated!!
      Good luck with yours!!

  7. Laura

    Mobility
    Group WU + Mobility

    Thrusters – 3RM with Heidi and Kelly 🙂
    55-65# stopped there -leg was feeling way too tight for thrusters and didn’t want to risk it. Did some foam rolling instead.

    2 rounds
    18 calorie Row
    15 push Press (@50#)
    12 C2B Pull-ups (jumping C2B)

    Time: 5:26

    Thanks for class Kevin!

  8. Mobility x 1
    Warm-up a la Kevin

    Thrusters – 3RM
    35, 45, 50, 55, 60

    2 rounds
    18 calorie Row
    15 Thrusters @35
    12 Jumping C2B Pull-up’s

    8 minutes something. My book is at home.

    Not a big fan of the thruster, I must say…and I don’t make them look too pretty. A good workout just the same, and I am always glad that I came in!!

    250 M row for Team 5, before class.

    Good work everyone, enjoy the weekend. Thanks for the class Kevin. 🙂

  9. Mike M

    Thrusters x 3RM
    95-115-125-134-145-155
    Had to follow the bearded zen masters lead ( otherwise known as del ( jail name ” del” ishis”))
    And the mouth of the south Anthony
    These guys are good motivators to do better
    And shoulders felt good today after some issues I have been having

    WOD
    18 cal on rower
    15 thrusters at 95#
    12 chest to bar jumps
    X2

    5:55. The thrusters were unbroken round 1 and had to bust them up to 10+5 round two

    Now that I have talked del into the blizzard beat down I will inevitably follow suit and also sign up as I have gotten the weekend to be free from work commitments. I will be joining the spartan adventure too. Please join us

    Also Tamantha is encouraging my participation to do some ruck thing in September. Looks like I’ll finally get fit this year. January is the time to make these empty promises unfortunatley I’ll have no choice due to the involvement I’ll be committed too
    Crossfit goals
    10 double unders in a row and in a WOD
    Back to pull ups now that shoulder seems ok

    Get better knees and flexibility and have my lower body move weight as good as my upper body

    Fun class today good to see 7 am stay full
    Also 2000m for team 5

    1. Melanie M

      ‘Some ruck thing’ 😂 Love it!
      I hope you’re able to go and are up for a challenge of a lifetime! We need some strong guys on the team!

  10. Mobility x 1
    Warm-up Felt like a WOD

    Thrusters – 3RM
    95, 105, 105, 115, 115…tried 125 and could only get 1

    2 rounds
    18 calorie Row
    15 Thrusters @60
    12 Jumping C2B Pull-up’s

    6:50

    2000M row for Team 2 before class and 2000m row after…

    Thanks Kevin

  11. Marcel

    Group WU + Mobility

    Thrusters – 3RM

    75-95-115-125-135

    2 rounds
    18 calorie Row
    15 Thrusters (@ 75#)
    12 C2B Pull-ups

    Time: 7:38

    Thanks Kevin great tip on bar position for thruster and the little voice you put in my head during the WOD. Thanks to everyone for the encouragement at the end of the WOD.

  12. Matt D

    Thrusters – 3RM

    65-75-85-95-100#

    2 rounds
    18 calorie Row
    15 Thrusters (65#)
    12 C2B Pull-ups (Jumping)

    Time: 6:22

    Thanks for the class Kevin!

  13. Kevin

    Thrusters x3
    95-135-155-170-185 (possibly a PR)

    WOD Rx’d
    4:30

    Row – 35-42 sec
    Thrusters – UB-10+5
    C2B – unbroken

    Goals:
    -Complete the Spartan Ultra Beast
    -Run a half marathon
    -Do a Heavy, Tough, and Light GoRuck in one weekend

    That’s it for now 🙂

  14. Janet

    Thrusters – 3RM

    635-55-65-75-80-85×3 PR

    2 rounds
    18 calorie Row
    15 Thrusters (45#)
    12 C2B Pull-ups (Jumping)

    Time: 7:48

  15. Francis Landry

    Group WU + Mobility

    Thrusters – 3RM

    95-115-135-155-165

    WOD
    2 rounds
    18 calorie Row
    15 Thrusters (@ 85#)
    12 C2B Pull-ups

    Time: 6:47

    I have no big goals this year.
    – reach 1000 classes before end of February
    – keep going to classes consistently every week (4 classes per week)
    – lose a minimum of 10 lbs
    – get at least 3 DUs in a row lol

  16. Stacey

    Thrusters – 3RM
    35# – 55# – 60# – 65# (for 1)
    These felt gross today and my wrist was hurting at the higher weights.

    WOD
    2 rounds
    18 calorie Row
    15 Thrusters (@ 35#)
    12 jumping C2B Pull-ups

    Time: 8:12

  17. Blake

    Thrusters x 3 with Alex
    95 – 115 – 135 – 155 – 165

    2 rounds of:
    — 18 cal Row
    — 15 Thrusters @ 85#
    — 12 C2B Pullups

    Time: 6:32
    Went better than I expected. Glad I scaled to 85# as I am still in recovery mode.

    Thanks Coach Hamanda!

  18. Melanie B

    Thrusters – 3RM
    35-55-65-75-80-85-95 (15# PR!)
    I ran out of time, I’ll have to start heavier next time!

    2 rounds
    18 calorie Row
    15 Thrusters (55#)
    12 C2B Pullups (jumping C2B)

    Time: 9:01

  19. Heidi

    3 RM Thrusters
    55-65-75-80-85-90…ouff, heavy! Thanks for leading the way Kelly

    WOD
    2 Rounds
    18 Cal row
    15 Thrusters @ 50#
    12 C2B Jumping Pull UPs
    Time = 7:05

    Came in this morning with intentions of doing this WOD Rx’d, until Kevin said it should be done un-broken…..WELL, that change evertything. Quick & dirty, for sure. Worst part was the jumping pull ups…such a gasser. Man, my cardio sucks so bad.

  20. Melanie M

    Thrusters – 3RM
    45-55-65-70-75-80
    Robert did an extra 85
    2 rounds
    18 calorie Row
    15 Thrusters (45#)
    12 Jumping pullups
    Today we joined the noon class.
    I was excited to do this one(mostly because I had 300 thrusters in my head) .. once I finished the rowing though I seemed to have nothing left.. I know I took to many breaks in the first round but I split the reps in half for the second round.. 7:36
    I really kicked myself for having such a difficult time wirh the thrusters (some thing to work on!!)
    Robert seemed to have the same issue as I did but he busted through the thrusters much faster and finished 7:31

    1. Melanie M

      Resolutions or specific goals..
      I have two goruck Tough events coming up and I have registered for the Blizzard Beatdown.. So for those .. survive!
      Crossfit: work on upper body strength. Tackle those scary OHS and Snatches .. Keep showing up!
      Life: Work on being positive .. Telling my inner voice to be kind (I tend to get stuck in my head to much) .. Drink my water

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