Friday’s QOD

5
May

Friday’s QOD

Have you ever had a surprise birthday party thrown for you?

Bench Press x5
5 sets at 70%

400m plate carry (25#)

Compare to May 26/16

Melissa

34 Responses

  1. Greg

    Wu
    Bench
    5x5x70
    #95 /115 /135 x5 warmup
    #165x5x5
    #175x5x1
    #20 PR and
    #30 PR on last set from 2016

    400 m plate carry #25
    Time 3:27
    44 sec PR from 2016

    Thanks Shane. Thanks for sharing the bar Mark and Mario.

  2. Mario B.

    Wu
    Bench
    5x5x70
    #95 /115 /135 x5 warmup
    #165x5x5

    wasn’t sure of my previous weight, old PR was #165 x3, so I guess new PR.
    though it was heavy!…

    400 m plate carry #25
    Time 2:32
    Made it to the 200m mark without dropping, then had to put them down a few times, forearm burning.

    Thanks for sharing the bar Greg and Mark

  3. Kelly B

    Mobility
    WU x 1 + 400m run

    Bench Press x 5
    5 sets at 70%
    55-75-85-85-85-85# (thanks for the push Ang)

    400m plate carry (25#)
    Time: 3:57…not sure if it is a PR or not, didn’t write my time down last year πŸ™

    50 synchronized burpees with Gilles.

    QOD: Yes, I both love it and hate it.

    Thanks Shane. Great job everyone!

  4. Have you ever had a surprise birthday party thrown for you?
    Nope and that is perfectly OK as long as I get my German Chocolate Cake πŸ™‚

    Bench Press x5
    5 sets at 70%
    155
    400m plate carry (25#)
    1:45 (prev 2:37)

    1 Mile run – Thanks Laura for joining me!

    Thanks Shane!

  5. MARK D

    MOB + 400m Run + Group WU & MOB

    Bench Press x5
    5 sets at 70%
    WU – #95 – 115# – 135#
    #165 – extra Doucette-set for fun – #175

    400m plate carry (25#)

    Time: 2:58

  6. Cassie P

    Mob + Wu + 400m run + group Wu

    Bench: 35# x 5 (twice), 45# x 5, 55# x 5, 60# x 5

    400m carry (10# each hand)
    Time: 3:44

    Not bad for my very first workout at CFM!

  7. Roxanne

    Mob + WU + 400 m run + group WU

    Bench Press
    35 # x 5
    55 # x 5
    65 # x 5
    5 @ 70 # x 5

    400 m plate carry (10#) – 3:52 min

    Happy Friday!

  8. Mobility
    WU x 1

    Bench Press x 5
    5 sets at 70%
    Went by feel today
    45-65-95-105-125

    400m plate carry (25#)
    (modified to hanging from pull-up bar)
    Time–>2:05 did a few more hangs after that.

    Thanks Shane!

    Great job 6am crew!

    Super happy to be back in the box.
    Back feels a lot better at the moment than it did all week, needed that!

  9. Francis Landry

    1st day back after 12 days off
    WUx1
    group wu/mob

    Bench press x5 @ 170#

    400 m plate carry #25 per hand
    Time 3:01
    PR of 5 seconds

  10. Janet

    Bench Press x5
    5 sets at 70%
    WU 55#
    75# x 5 for 5 sets

    400m plate carry (25# each hand)
    No idea would rather not talk about it

    Thanks Steve for pushing me.

  11. Christie

    Bench Press x5 *subbed DB Bench Press
    5 sets at 70%
    Used 25# DB

    400m plate carry… 10# in one hand and a KB in the other, awkward but it worked.

    Time: 2:42. Thanks Matt for the help with figuring some alternatives.

    Fast running group in the 4pm class … wowza!

  12. Mario Arseneau

    Bench Press 5×[email protected]#

    400m w/ 2×25# plate carry (pinch grip) = 3:28

    1 mile run NFT, kept comfortable unbroken pace

    Pendlay Row x10
    65-75-85-95-105-115-125-135#

    EMOTM 16 mins, alternating
    a) 8x Deadlifts @ 155#
    b) 8x Hammer Strikes 8# (switch sides each set)

  13. Amanda Beck

    Bench press
    55#, 65# warm up

    75# x5 rounds

    Plate carry

    25# – came in the doors at 10:17. Dropped the weights on the freaking hill and they rolled away.

    Lesson learned the hard way

    Cashout walked 1 mile with Tara and BJ. Thanks ladies πŸ™‚

  14. Gilles

    mob wux1 + 400 m run
    bench press
    close grip x 5
    65-95-115-125
    400 m plate carry
    25#
    time 3:54
    50 synchro burpees with Kelly

  15. Open gym = back to my barbell!

    Snatch:
    Warm up at 85#
    95 x4
    105 x4
    115 x4
    125 x3
    130 x3x2

    Clean & Jerk – 3 cleans + 1 jerk
    Warm up at 95-115#
    130-140-150-160-170-170#

    Once I got into it this was amazing, nice to work through some volume again – been missing it!

  16. Bench press 5×5 @75#

    400m plate carry @25#
    Time: 10:12
    Well that was just gross and took an eternityπŸ˜›I couldn’t close my hands and hold on after awhile.

    QOD: YES!!!! I’ve had two surprise birthday parties. One when I was 10 and one when I was 23. Really fond memoriesπŸ™‚

  17. shannon

    Bench Press x5
    5 sets at 70%
    (55lb warm up) 65lb-65lb-65lb-75lb-75lb

    400m plate carry (20lb)
    5:15 almost made it to 400m before my grip gave out , arms were burning for a bit after

  18. Mike M

    Bench press x5 x5
    135×10
    185×8
    225x5x4

    25 # 400 meter “run”
    3:09

    Sadly I’m equally as fast with or without the weights.

  19. Melanie M

    Have you ever had a surprise birthday party thrown for you?
    Yes, and although I told the family I didn’t want a party, do they listen?? No, no they don’t! πŸ™„

    Bench Press x5
    5 sets at 70%
    I started with Paige and Cassie (45#, 55#?)then jumped over to work with Janet (60#?)
    400m plate carry (25#)
    I grabbed 25# and I really don’t know what I was thinking.. 6:50ish?
    The class became a complete write off when I tweaked something between my shoulder blade and my spine during the spine roll (yes, really!) I went into survival mode, trying to move properly and breathing normal mode! Great
    My posture has improved since then! πŸ˜‚

  20. Stacey

    Bench Press x5
    5 sets at 70%
    35# – 45# – 55# – 55# – 55# – 55# – 55#
    400m plate carry (10#)
    Time:3:54 so not a PR

  21. Bench Press x5
    5 sets at 70%
    855# – 95# – 105# – 105# – 105# – 105# – 105#
    400m plate carry (25#)
    Time:4:24 I think lol….

  22. Jackie

    WU + MOB x 1 + 400 M Run
    Group WU

    Bench Press
    5×5 @ 70% = 50#

    Thanks for sharing the bar Alyson. You are a pretty strong lifter.

    400 M Plate Carry @ 25
    6:50 RX and a 1 min PR over last year!

    Thanks Shane!

  23. OG

    MOB + WU

    5 Sets @75% 135# floor press as bench didn’t feel right

    4 sets of
    – 10 Wall balls
    – 5 Clean Pulls @135#

    Cash Out: 1 Mile run Time of 10:01 PR of 2:30 or so

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