Friday’s QOD – What book are you currently reading?
Bring in $5 to switch up your workout.
30 Muscle-ups for time
Compare to June 21/11
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Mobility
WUx1
Foam roll for 5 minutes
Front Squat x 5
115-125-135-145-150
WOD: AMRAP 7mins (scale)
– 4 Pullups (smallest band)
– 4 Dips (blue band)
Score: 7 rounds + 4 pullups + 4 dips
Nice score, more than a round/min. That Front Squat is getting up there too. Nice work Vincent.
Wu x1
Foam rolling
OHS X 5 35-45-55-60-65
Amrap 7 mins
4 pullups (green band)
4 parallette dips
11 rounds + 2 dips
Tried some ring dips with band after wod, I think I am ready to graduate from parallettes ๐
Have a good weekend!
Ugh. That would make 8 rounds.
Score: 7 rounds + 4 pullups + 3 dips
The order for the Practical Paleo book is going in at 10am. Let me know if you want in on it. $35 for the book.
Jack and I would like to have one please
Got you on the list.
Is that By Diane Sanfilippo, I missed order so want to get one. Thanks ๐
The recipes in the Practical Paleo are amazing – you gotta get this book even if you aren’t ready for Paleo ๐
Wu x1
Foam rolling
OHS 1’s
35-50-60-70-80-85F-85F
Amrap 7 mins
4 pullups (med purple band)
4 parallette dips
13 rounds ?
Didn’t hear “Time” so I was still going strong at 14, but I had checked the clock as I finished round 12 and it was 5:50 and 7:56 when I stopped at 14R+4 PU so I count that as a good work out for Friday a.m.!!
Great working out with the 7 a.m. crew. Have a great weekend everyone.
Sorry Heather, I got got caught up in the excitement.
This is totally on me, not on you – besides, I’m pretty jazzed that I was so focused that I just kept going, Usually I’m praying for the pain to stop!!
Wow! Great results!
What… no QOD?
Updated.
Hehe woohoo!
Haha Mario! I thought the same thing when I looked at the site this morning. I LOVE Friday QODs! They help me get to know others at CFM a little better. ๐
Wu x1
5 min Foam rolling
Muscle up progression.
WOD
30 Muscle Ups for time
15 min cap
Made it to 17 MUs.
FIRST official Wod doing Muscle Ups..WooHoooo!!
But I must be doing something wrong in the transition, rip up the side of my hands.
Great work!
Well done Trent. You looked really strong (as usual) this morning!!
Awesome Trent! Way to put yourself out there and “muscle up”!
Nice job Trent!!!
Wux2
Strength. ย Mu ups progression – ugggg those pistols !
WOD ย 30 muscle ups / timeย
30 muscle ups. Did profession with ย purple-band on rings
In6:49
Did you mean “progression”? Or are you just really good at them?
Nice time either way!
Oops, meant to put a sarcastic “winky face” after that one…here:
๐
Fast time indeed, a lot of Muscle ups in a short amount of time.
WU X 1
Practiced Ring dips and chest to bar to someday get a muscle up.
Change for change.
Amrap 10 min
10 floor sweepers
50 singles
7 Rnds +2.5 floor sweepers
WU
Fooled around with front squat only to 70lb
Change for Change WOD:
7 rounds of:
7 burpees
7 deadlift (60% 1RM = 165lb)
= 6:32. Goal was sub 7 min. Fun WOD… I love deadlifts.
Nice to meet the 8:30 crew this morning! Great job everyone! ๐
For someone who worked all night and got 2 hrs sleep in 24hr……. Ya did great.
thanks!! ๐
QOD –
Practical Paleo, The Procrastination Equation and Rich Dad Poor Dad.
QOD – Just finished Room by Emma Donogue
Want to get Jian Ghomeshi’s jmemoir because he’s my boyfriend. (Greg’s good with it)
QOD: Practical Paleo! I love it!
QOD, “Practical Paleo”. I highly recommend this book if you are at all curious about Paleo. I would loan you mine, but, I suspect I will be keeping it close until at least the new year.
QOD – Non-finction – Re-reading Jim Collins “Good to Great” – great focus on excellence ๐ Starting “Innovation Reinvented”
Fiction (young adult) – Ender’s Game series – if you liked Hunger Games try this series by Orson Scott Card
QOD – Obvious one, just finished reading practical paleo. I’ve learned so much more from what I already knew about paleo, and I have a whole new perspective of it now. Super pumped. Not sure what I’ll be reading next, any suggestions? I always pick crappy books if I choose them myself! lol
WU x 1 + 5 mins foam rolling
Push press x 3
85-95-105-115-120
WOD – Change for Change
Elizabeth @ 95# and paralette dips. Time: 12:02 (I think?) … well above my previsou time, but I had 25# more, since feburary. That ispretty awesome.
Fiction – The Pillars of The Earth – Ken Follett
Non-fiction – The Gifts of Imperfection – Brenรฉ Brown
Ken Follet’s “World Without End” is now a television series – check it out. I’ve just started his Fall of Giants and it looks like another great epic.
Great QOD Kevin!
QOD: The Girl With The Dragon Tattoo
That entire series was awesome (Don’t judge the books by the movies – either the Swedish or the Hollywood versions) – they didn’t come close to the books ๐
do you like it because you’re the boy with the dragon tattoo?
WU X 1
Foam Roll 5 min
Strength – OHS X 5
45-55-65-75-85(2)
WOD – Sept 5
7 burpees
7 dead lifts 185#
Time – 6:59 (1:37 PR over Sept 5)
QOD – The Social Animal: The Hidden Sources of Love, Character and Achievement
That’s by David Brooks
WU x 1
OHS x 5
95-105-110-115-120 (PR)
WOD:
30 Muscle-Ups
TIME: 15:41
Sooooo happy about this one! My first WOD with full MUs so my goal was about 15,
Hit 29 as the 15 min expired and after a couple fails got #30!
Thanks to everyone for the cheers and encouragement!!
Could not have been more impressed with your effort and result today. I was in awe.
Congrats Blake that’s impressive.
very impressive Blake… amazing!!
Way to go Blake!!
Nice job!!
Congrats Blake! Wish I could have been there to see that! Way to go!
Way to go buddy! Wish I coulda seen that one! Dammit! ๐
Nice work Blake.. impressive!
Sweet!
Congrats Blake, I could hear the cheering as I was getting out of my car.
awesome Blake, very impressive!
Strength shoulder press x 5
45-55-60-65-70
Change for change
“Helen” Rx
Time = 11:00 min (PR 24 sec)
Re-did this one because …well I love it ๐ what a lung burner!
Nice PR Maria! Though you may be becoming a “Helen-addict”…
Yes I may have a problem….
Way to go Maria! Congrats on your PR. ๐
Thanks Lora!
Mobility
WU x 2
Strength: Dead Lifts x 5
55,65,75,85,95#
Change for change
โRunning Christineโ
3 rounds:
โ 400m Run
โ 12 Dead lifts (55#)
โ 21 Box jumps (20โณ)
TIME: 14:27 (PR 3:30 over Sept 25)
Thanks for semi-yelling at me Joanna.
Ran 400m afterwards at a time of 1:36.
Mob
WUx 1
Strength. Push jerk…. To 115 for 5. Haven’t don’t in a long time….no pr.. but pr for not making the duckface ๐
Wod
50 med ball situps, med ball mile run, 50 med ball situps…..21:26. It was….different. I liked it. Good job everyone.
Ohhhhhh….the med-ball run + med-ball sit-up combo! That one is sooooooo delicious! LOL! Hope you don’t plan to laugh in the next 3 days. ๐
Wux1
Mobility x1
Strength
Deadlift 85% of 135
95, 100, 105, 110, 115 (ran out of time, finished at 105 I think)
WOD AMRAP 7: scaled to
4 pull-ups
4 dips
14 rds+ 4 pull-ups
Oooh, I liked this one a lot! And I was super happy to have Luc come in for the baseline WOD today! Woo HOO! Welcome to CFM:) Oh and he is coming back;)
Make sure you tell him he did great and help him up and down the stairs for the next few days. Not kidding, I couldn’t walk for three days after my intro WOD last year.
Great job on the WOD, Jenna! That’s a whole lotta pullups!
Awesome to hear that Luc dropped in AND that he is coming back! I look forward to meeting him.
wux1
5 min foam rolling
push jerk x5
115-135-150-170-190 (PR for reps)
change for change
running chrsitine
WOD:
3 rounds:
โ 400m Run
โ 12 Deadlifts (185#)
โ 21 Box Jumps (20โณ box)
Time: 12:30
PR of 1:07 from last year
Great job tonight Frank!
Great PR Frank way to go!
Sweet PR Frank!
Woohooo Frankie! Great job! Congrats on your PR. ๐
Booya! Nice job tank!
WUx1
5min foam rolling
Strength – Front Squatx5
135-150-170-190
Change for Change
Running Christine
3 rounds of
400m Run
12 Deadlifts @ 170#
21 Box Jumps 20โณ
Time โ> 10:14
14 sec PR from July 11th 2011 but i was 10# heavier then ๐
Considering DL where unbroken but alot slower, and my back help up great, I’ll take it.
Daily Planks to 5 min
Great job 5:30 crew!
Have a great weekend fella CrossFitters!
QOD: Capitalism,Socialism and Democracy by Joseph Schumpeter
Correction…24sec PR. Every second counts ๐
Nice PR Gabriel, especially when they are lighter! Double win!
You were flyin’ dude! Nice time! Congrats!
Nice time, Gabriel! Congrats on your PR ๐
WU x 1
Foam Rolling 5 min.
Deadlift x 5
195-205-215-225 out of time
WOD Rx’d Score = 0
Very frustrating WOD just couldn’t get into a groove…More practice required.
Your score doesn’t indicate your effort. Nice push!
I agree with Kevin. You gave 100% and no matter how frustrated you got, you didn’t give up. THAT is impressive!
Well said Kevin. Way to give it your all on this tough WOD Marcel!
great effort Marcel!
QOD — The Tiger by John Valliant
MOB, WU x 1
Strength: Back Squat x 5 (was not feeling it today, I need to fix my wobbly front right knee)
135, 155, 165, 175, 185
WOD from Sept 12
Three Rounds
15 HPC @ 115lbs
15 Burpees
Rx was 135, but, I did cleans for my strength yesterday and the WOD also contained power cleans, so, I backed off a little and went with 60%. It was the right weight, because I was not able to complete the second round unbroken.
Time: 7:39
Smart man on the 60%. Rx is great but not worth potential injuries!
Nice time dude!
Great job on the WOD today! Wise choice with 60%. ๐
Hope your wobbly front right knee is fixed soon. How is your back right knee?
Mobility
somehow forgot to do my WU
Shoulder Press 3s
125-125-125-125-125
WOD
ARMRAP 7 mins
4 Pull ups
4 Ring dips (2 small purple bands)
14 Rounds
Nice score Lance!
Nice man! Great score!
QOD – The Talent Code by Daniel Coyle and Olympic Weightlifting by Greg Everett
I loved The Talent Code.
WU x 1
Muscle up practice. Got a few seperately but stringing together still eludes me.
WOD: muscle ups for time
30 jumping muscle ups in 9:17
Qod: “Zombie survival guide: complete protection from the living dead” by Max Brooks. Soon to be reading practical paleo.
MOB
WU x1
Strength : a few strict pull ups and some rings dips.
Practice the muscle up transition. Thanks Jo for your help!!
AMRAP 7 mins
4 pull up (kip)
4 ring dips (2 skinny bands)
11 rounds + 1 pull up.
I am starting to like pull ups! I’ve been since some sweet progress so I’ll keep doing what ever it is im doing! lol
QOD : I just got my books for my APICS certification… so I will be reading that for a few months. *sarcasticly jumps for joy*. I do have the 2nd Game of Thrones on my night stand that is waiting for its turn to be read…
Congrats on the pull-ups work! And good luck this weekend!
Nice job Val! Great job on the kipping pull ups ๐
mobility and wu x 1
foam roll
cleans
45 (5), 65(5), 70 (5 x 3)… thanks Ron for tips!
WOD: Helen with 30 sec running and 30 sec walking intervals
12:48
love that WOD
That’s a great time! It is a good one, one of my favs.
Mobility
WUx2 (strict pullups with med blue band and toes through rings)
WOD: today’s scale
AMRAP 7 minutes
4 pullups with medium blue band
4 ring dips with medium blue band
=13 + 4 pullups
Great job, Christine! That’s a lot of pullups and dips in a short amount of time ๐
Mobility
WU x 1 (sub ring rows for pullups)
Foam roll x 5 min (back and shoulders)
Burgener WU x 2
Strength: OHS (with 3 sec hold at bottom)
45(5)-65(5)-85(5)
Change for change
WOD “Granny” (modified for shoulder)
50-40-30-20-10
double unders
sit ups
with 6 Cleans @ 95# between each round
Time = 11:04
Cashout – barbell calf smash and box prayer
Great time Lora!
Why anyone would pay to do DU is beyond me? lol.. great work on this one and thank you for modifying, know you would’ve liked to do it with the full move, the shoulder will improve if you give it a chance like you have been.
Mob
1x WU
foam roll.. (love friday foam roll!! )
mobility work.. knee, shoulders..
Wod Rx
30 MU for time
9:06
Felt great on the wod today, was looking forward to this all day and it didn’t disappoint, was hoping to finish them at the time cap, so was beyond happy when i finished the first 10 in 2 minutes, slowed down as was worried about going to failure and not finishing.. there is room to PR next time! ๐
Wow!!!! That’s awesome Jeff! having just tried it I am even MORE impressed!!
Awesome job!
That is AWESOME! So proud of you! I knew you were going to be fast, but not that fast!
Very nice work Jeff.
Crazy time man! WOW! Great job Jeff!
Awesome time Jeff, Congrats!!
Excellent
QOD: I am on the second book of the Fifty Shades of Gray Trilogy…..BUT, I’ve completely lost interest. I hate NOT finishing something that I’ve started, so I may have to pick it up again this weekend.
I REALLY want to read “The Girl with the Dragon Tattoo” (and the others by Stieg Larsson). I have to add those to my growing “wish” list.
MOB
WU X 2
Strength: Clean and Jerks X 5
75-85-95-105-115
WOD: Granny @Q95#
50 Double Unders
50 Situps (I used an abmat as I hear it makes it more challenging)
6 Clean and Jerks
40 Double Unders
40 Situps
6 Clean and Jerks
30 Double Unders
30 Situps
6 Clean and Jerks
20 Double Unders
20 Situps
6 Clean and Jerks
10 Double Unders
10 Situps
6 Clean and Jerks
T: 12:38
Well done, Eric! So? What’s the verdict? Were the abmat sit ups more challenging?
Not sure…I think so. It was more awkward than anything really…Was kinda hurting my lower back, kept getting away from me… Slowed me down a bit for sure but hopefully I’m nice and sore in that region in 24hrs or so ๐
Well what a great end to a crappy week… I was inspired by jack doing muscle ups and decided to do one myself…at my great surprise w as able to do 4 strict muscle ups ๐ฎ
Wux1
WOD: 30 jumping muscle ups in 5:33 min! Awesome work tonight 6:30 crew!
Oh and other great news to top the day off … I registered for the December 1-2 level 1 cert in Mtl! Solo excited! Couldn’t ask for a better way to end what seemed to be the longest week ever!
Congrats on the Muscle Up!
So happy to have you at our gym!
Mobility
Warmup X1
Strenght: Push Jerk (X 5)
25 – 30 – 35 – 40 – 45
WOD: Flight Simulator (change for change)
5-10-15-20-25-30-35-40-45-50
45-40-35-30-25-20-15-10-5
unbroken singles
Time: 15 mins – Finished with 50