Friday’s QOD

To the Paleo Challengers – what were your thoughts on the challenge? Best part? Hardest part? Will you continue?

Foam Roll Friday

10-8-6-4-2 reps
Strict Pullups
Hang Clusters (95/65#)

25 Double unders after each round

lower squats

72 thoughts on “Friday’s QOD”

  1. Valerie Arseneau

    QOD – I liked the challenge. Was hard enough to make it a challenge but since I was eating 80-90% paleo already it wasnt overly difficult. I needed the sugar detox for sure! Lots of coworkers keep asking me why I was doing a “diet” if I was already so small. I would always say that its for performance not look and that the look was just a nice bonus. They would call me crazy then during lunch “Oh my Val! What are you eating? Smells and looks delicious!!!”

    Best Part – some of my regular recipes were a no-go for the challenge so the best part was finding super delicious recipes!! The paleo facebook group was great for this and for the support and idea exchange. Also, I have abs now! BAM! Chris is definitely not complaining.

    Hardest Part – Learning I was cheating by mistake and going back to correct my score. I was pissed as I was pretty sure I had a shot at winning if it wasn’t for that.

    Will I continue? – Yes. I will continue at about 90% paleo. I will start migrating more towards Zone soon when I have more time to learn about it.

    All in all. I am happy about the progress and I have many coworkers that are starting to clean their diets and are asking questions about Paleo and Crossfit as a result of the challenge πŸ™‚

    [end rant]

      1. ValΓ©rie Arseneau

        I once read “Abs are made in the kitchen”. Turns out its true! Now that my sugar bing is mainly over, let’s see if I can maintain it lol.

  2. Mobility
    WU X 1
    Foam roall & Group WU

    WOD: 10-8-6-4-2
    Strict Pull-ups – blue band
    Hang Clusters @ 40#
    25 DU after each round – 75 singles

    Cashout: 1 min plank and calf stretch

    Great class Amanda πŸ™‚ Have a great weekend everyone!

  3. Mob+WU x 1
    Group Mob + WU


    Strict Pull Ups
    Hang cluster @ 65#
    75 Single unders

    Time 8:58

    Cash out:
    1 min plank
    calf drop stretch

  4. Wu x1

    Group mob + wu

    Wod Rx – 8:25

    QOD – Even with cheating on Dark Chocolate it was the cleanest I have ever ate. All the cravings I had were only because the challenge kept me from cheating. Now that I got a taste of Halloween treats without the challenge, the treats weren’t satisfying at all. I’m looking forward to eating clean throughout the week and have the odd cheats on the weekends. ummmm nachos and beer….

    Best Part: Broke the nasty Chip cycle. Chips are an alkalis’ heel for me and started eating them 3-4 times a week since Luna was born.

    Hardest Part: I could not have just 2 squares of dark chocolate. Cooking/getting enough food was also a bit of a challenge since Elba no longer gets all her Paleo goodness at work.

    1. ValΓ©rie Arseneau

      Good job Trent! Doing the challenge with a new born must of added extra challenges hehe.

      But She’s so cute so its ok.

  5. Heather Colleen

    WU x 1
    Group mob + WU

    Strict pull-ups (green & pink)
    Hang Clusters #45

    75 SUs

    Time: just over 10 minutes, I think?!? I forgot to write it down… πŸ™

  6. WU x 1
    Group mob + WU

    Ring Rows
    Hang Clusters #20
    75 Singles

    Max Time: 12 minutes
    Finished with two clusters at 12 minute mark.

    Finished WOD in 13:49 – took 1:49 to bang out those last 75 skips – Thank YOU KEVIN for stepping in and telling me to finish it. I left feeling successful because I finished.

    Have a great weekend everyone.

  7. Wu x1

    Group mob + wu

    Wod Rx – DNF

    at the 15min mark I had 14 DUs left, take away..keep practicing your skipping! I liked the clusters πŸ™‚ Fun class.

  8. Mobility
    WU X 1 Easing back into pullups with the green band
    Foam roll & Group WU

    WOD: 10-8-6-4-2
    Strict Pull-ups – Green and Small Purple – Felt good, no forearm issues
    Hang Clusters @ 80#
    25 DU after each round


    Cashout: 1 min plank and calf stretch

  9. Jumped in with the 8:30am class.

    WOD Rx’d

    Liked it. Pullups very broken. Clusters unbroken. Skipping was good for most rounds. Shitty on 2 rounds.

  10. Mob
    WU x 1
    Group Warm Up

    Foam Roll Friday

    Strict Pull ups (black band)
    Hang Clusters @ 35#
    50 Single unders after each round (only did 25 after 3rd round and then back up to 50 for last round)

    Time: 10:43

    QOD – Paleo Challenge….hmmmm….what to say about that! Improved on bench marks, however, didn’t improve on body comp stuff other than gaining 3/4 of a pound of muscle. I liked changing my eating habits, although some days were really tough and wasn’t easy eating Paleo. For the most part, I will continue to eat Paleo, I just really need to control my sugar intake!

    Also, hard to believe, but it’s my 6 month anniversary with CFM!!! Time flies by when you’re having fun!

  11. Wod with blue elastic( found my goat!)
    And 45# (a little too light but had to catch up time cause the rest was slow)

    Plank 1 min

  12. Mob WU X 1
    Group Warm Up

    Practically lay on the floor ring rows…eh Amanda? lol
    Hang Clusters @ #45
    75 Singles
    Thanks for coming in Amanda and giving us “the show”!
    Have a great weekend everyone!

  13. QOD: I did enjoy the challenge however was dissappointed when I realized that dried fruit was considered a cheat when in actual fact I really thought it was allowed! CHeating with “dried organic figs” does not contstitute a cheat in my world but I found out that it was. Oh well…lesson learned!

    Best part about the challenge: feeling an increase in my energy, improved sleep and just feeling healthier!
    Hardest part: preparing my meals /menu in advance especailly during those hectic weeks and not having a glass of wine during the weekend!
    I will certainly be doing my best to maintain my good habits as the benefits of the challenge outweigh the rest!

    Warm up x1
    Foam roll Friday plus Group WU

    WOD: 10-8-6-4-2
    Strict pull ups -blue band πŸ™‚
    Hang clusters:# 25
    25 DU scaled to 75 singles
    Time: 12:57

    Cash out: 1 minute plank (unbroken)

    Great class Amanda, Have a great weekend everyone!

  14. Wux1
    Cluster practice
    10-8-6-4-2 reps
    Strict Pullups
    Hang Clusters (95/65#). Did 85lbs
    25 DU’s after each round. Did 15 DU’s
    Rob Brydges

  15. Mobility & WU x 1 @ 15 reps

    Some rolling

    Hang Clusters 3×3

    WOD Rx’d: 10:18
    Clusters were unbroken, strict pullups were broken in 2 reps the whole way. Need to work on those.


  16. mob wux1
    group mob warm up

    strict pull up (ring row with box )
    hang cluster 75#
    screw up first two round did thruster
    and skipping rope broke
    25 DU (75 single)
    cash out 1 min planck

  17. wux2
    group wu

    Hang Clusters x5

    10-8-6-4-2 reps
    Strict Pullups
    Hang Clusters 95#
    75 Single unders

    I had 75 singles left at the 12 min mark. Skipping slowed me down. I had a hard time catching my breath after doing clusters.

  18. (Yesterday) 50x No-Show Burpees = 2:53

    Mob + WUx1

    Group WU (roller + band for lats, barbell WU)

    WOD Rx 9:59

    SPU – R1 =4-3-3, then quick 1-1-1-1…
    HC – R1 = 4-3-3, R2 = 4-4, then unbroken
    All DUs unbroken

    Deadlift 5-3-2-1-1-1
    225 – 275 – 315 – 365 – 405 – 455(x) … one inch off the ground… sigh lol

    Good job gang!

  19. Mob+WUx2 (Subbed Pull Ups for BMU in second set)

    Group WU (roller + band for lats, barbell WU)


    10-8-6-4-2 reps
    Strict Pullups (L-sits)
    Hang Clusters (#)

    25 Double unders after each round

    Time–> 12:48

    Cashout: 1 min plank

    Great work 5:45!

    Have a great weekend fella CrossFitters!

  20. WOD
    Strict Pull Ups (Small pink band)
    Hang Cluster @ 65#
    25 Double Unders

    Time: 11:20

    That was a gasser!

    Great class Amanda. Really liking the vibe at the new gym.

  21. Mob
    Group wu
    Wod: 12 min cap
    Strict pull ups (blue band) need to keep these in my wu
    Hang cluster 85#
    25 du (these felt good tonight)
    Time: 10:16

    Best part of the challenge for me is just the overall health improvement. Allergy’s are now gone I was a chronic nose blower. I always though it was environmental but it was actually my body telling me to stop eating all of that crap and get clean. Another benefit is it takes less time grocery shopping as I only have to do about 20% of the aisle I used to.

    One of the hardest part for me was the sleep on this one I could not seem to get the 8hrs in except on the weekend a couple times. Also went off the band wagon a couple times with the booze.

    Overall a good success dropped 15lbs and inches all over my body. My lung have greatly improved not being irritated with allergies. I will continue to eat around 85-90 paleo but have a cheat now and again. Let’s bring on the clean food and hard wod’s and see where this crossfit addiction will take me!!!!

    1. Fabulous results on the Paleo challenge, Craig. Your progress is inspiring.

      Nice work on the WOD tonight too.

  22. Mobility
    Group foam roll lats and lat stretch with band
    Practice strict puill ups
    Group barbell WU x 2
    Practiced Hang Clusters

    Strict pullups (with blue band) *yikes these need so much work
    Hang clusters @65#
    25 DU after each round (all unbroken)
    Time = 8:33

    Cashout – 1 min plank (unbroken)

    Great job 5:45 crew
    Fun class Marie-No πŸ™‚

  23. I’m Baaack

    Raced home from Freddy and hopped in the 6:45 class
    Group foam roll lats and lat stretch with band
    Practice strict puill ups
    Group barbell WU x 2
    Practiced Hang Clusters

    Strict pullups First two rounds with no band after that I used the one that smells like strawberries. lol
    Hang clusters @65#
    25 DU after each round (three of the rounds unbroken)
    Time = 11:46

    Cashout – 1 min plank (unbroken)

    It was humbling to see how much strength I have lost in the past 4 months. For some reason I thought I would be flying up over that pull up bar. Didn’t quite happen that way.

  24. mobility
    practice MU.. love the new rings! did I say that already? πŸ™‚

    group mobiltiy

    strict PU
    cluster at 95
    75 singles..

    DNF.. had 60 singles to go at the 12 minute cap.. happy with this, also going to force me to get DU! πŸ™‚

  25. Mobility

    WU X 1

    Foam roall & Group WU

    WOD: 10-8-6-4-2

    Strict Pull-ups
    Hang Clusters @ 85# Nursing shoulder & wrist
    25 DU after each round – 75 singles

    Time: 11:42

    Cashout: 1 min plank

    Great class Marie-No

    1. Admit it: there is nothing wrong with your shoulder or wrist….you just needed an excuse to use one of the new Bella bars….LOL

      Just kidding! Great job tonight! Get your tuna ready for tomorrow….

  26. Mobility
    Group WU & Mobility

    WOD with green band, 40# & 75 singles
    Time 13:?

    It was tough to get in tonight but I’m very glad I made it!

    1. After a busy day of catching flying trampolines you still manage to show up and kick butt this evening.

  27. Mobility
    WU x1 ( Muscle up progression instead of ring dips)

    Group WU

    Wod as rx : 11:44

    Great class Mario no.

  28. WU x1
    Group Mobility- foam roll
    Warmup with bar

    10-8-6-4-2 strict pullups (blue band)
    10-8-6-4-2 hang clusters @ 35 lbs
    75 single skips afterceach round


    Cashout 1min plank and calf stretch

    Nice to have been coached by you this morning Amanda!

  29. Mobility

    Group mobility foam Rolling

    Cluster Practice


    Strict Pull Ups (red)
    Hang Clusters @55
    25 double unders

    Time: 9:22

    Cash Out : 1min plank

  30. Mob, Wux1, 31Birthday Burpees for Cam (Happy Birthday Cam) & a Group WU
    WOD: 10 8 6 4 2
    Strict pull ups (used thick yellow)
    Hang Cluster @ 35lbs
    75 skips after each round.
    Nice new sign Jen B.
    Thanks Marie Noelle for all your help. It was an awsome way to kick off the W/E.

  31. Mobility
    Foam Rolling

    WOD: Rx’d 9:30

    Damn thee to hell Double Unders! They broke down really quickly once the stress of the work out mounted. REALLY need to work on these!!

    Thanks to all for the birthday burpees and wishes.

    Thanks Marie for the strict-check and shin splints advice.

    QOD: I enjoyed the Paleo Challenge!
    Best Part: I Ironically discovered so many new flavors, weird I know, considering I was removing so many foods from my diet.
    Hardest Part: Time management was a huge failure on my part, I have no idea how anyone with a full family could manage this. It was just me and I struggled to find free time where I wasn’t either shopping for food or cooking it. I definitely didn’t enjoy that. Also Getting 8 hours sleep was a pretty tough as well.
    I’d love to continue doing it to an extent, adding back in Milk, I love that too much. Lost 11 lbs over the course of the diet so I guess that’s a win in some books.

  32. Mobility
    WU x1


    10-8-6-4-2 reps
    Strict Pullups (rings)
    Hang Clusters (35#)
    25 Double unders after each round

    12:00 min. Max – 4 clusters (no DU)

    *Cashout: 1 min. plank and calf stretch*

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