Friday’s QOD

There are 10 components of fitness – what one is your strength and what one is your weakness?

β€œNate”
AMRAP in 20 min of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings

Compare to March 15/11

Do you think flexibility might be a weakness?

99 thoughts on “Friday’s QOD”

  1. WUx2

    Front Squat 1x
    135-155-175-185-195(no depth)-195
    My PR is 210 but I wasn’t anywhere near that this morning.

    AWESOME PR JO!!! HOLY SHIT!!

    WOD: “Nate” Rx
    AMRAP in 20 min of:
    2 Muscle-ups
    4 Handstand Push-ups
    8 Kettlebell swings 70# (the big mother fu#$%)

    10 rds + 5 KBS (3 rep short of 11)

    I beat my previous score of 9 rds + 1 MU which was with 53# only.

    Have a nice week end everybody!!!

  2. WUx2

    Cleans 3x
    55-60-65-75-80

    WOD: β€œNate” Scaled
    AMRAP in 20 min of:
    8 Pullups
    8 Dips (Rings with yellow band, not the skinny one, the next size)
    12 Pushups
    8 Kettlebell swings 30#

    7 rounds + 10 pushups

    Ouf that was a long one at 6am, good job everyone!

  3. WU x2
    Back Squat x1
    110 135 150 170 185 PR by 10#

    Nate Rx
    AMRAP 20 mins
    2 Muscle ups
    4 HSPU
    8 KBS 53#

    8 Rounds + 1 MU – 2 rounds short of last time but still a fav πŸ™‚

    Thanks Pat! and thanks for being my synchro partner lol Nice PR on the WOD for you too!

    1. Jo telling Kevin what weight she’ll use on the rack:

      Jo: 185lbs
      Kevin: Oh you’re doing deadlifts?
      Jo: Nope, backsquat
      Kevin: o…k…?

  4. QOD:
    – Strength: Flexibility
    – Weakness: a few months ago I would have said Endurance but I’ve made great improvements so I’ll say Coordination

  5. WU x2
    Back Squat 1’s
    75 – 85 – 90 – 105 – 120

    WOD
    Nate Scaled
    AMRAP 20 mins
    8 Pull ups (big yellow band)
    8 Push Ups (knee)
    8 Paralette Dips
    8 KBS 35 lbs

    9 rounds + 8 Pull ups

    I am soooo happy with the 9 rounds!!, back on March I was able to do only 10 min AMRAP and 4 rounds and I remember clearly it was awful :)!!!

      1. Thanks Amanda!! I have to say I am in love with Paleo :)!! it has taken me 8 months to start eating better but in the last month so many good things are coming out of this decision, and I am enjoying it!!

  6. QOD:

    Strength: Power
    Weakness: Cardiovascular/Respiratory endurance

    I don’t know how to fix the weakness, and I feel like it’s really hold me back.

  7. Strength The fact that I am doing this at all still amazes me.
    Weakness All 10 components.

    Cleans X 1
    45-50-55-60-65-70-75 I did not want to stop,
    WOD Scaled
    7 rounds + 3 pushups
    PR of 11 reps
    Joanna You are a power house for sure.

  8. WU x2
    Push Jerks 5β€²s
    75 – 85 – 90 – 105 – 120

    WOD
    Nate Scaled
    AMRAP 20 mins
    8 Pull ups (medium band- purple)
    8 Paralette Dips
    12 Push Ups
    8 KBS 50 lbs

    7 rounds + 5 Push ups

  9. QOD: Weakness – Cardiovascular/Respiratory Endurance which leads to reduced Speed.
    Strength – Nothing that stands out, I would say I’m well rounded in the other areas, if anything could pick out a couple more weaknesses.

  10. QOD:
    Strength: Strength
    Weakness: Speed, Stamina (as in, muscle endurance during WODs)

    Cardio was my worst during my beginning period, but its not as bad now. See pukie wall.

  11. WU x2
    Strength – Shoulder Push x 1
    85,95,105,115,120

    WOD : Nate Scaled
    AMRAP 20 mins
    8 Pull ups
    8 Paralette Dips
    12 Push Ups
    8 KBS (50 #)

    Total rounds = 9 rounds + 3 Pull ups last time I did 9 & 1 PU put used yellow band

    1. Your pull ups have some such a long way Gilles. I used to be able to count on you to struggle & swear with me through the pull up….but you left me in your dust. Good for you….sad for me….I have to swear by myself now πŸ™‚

  12. WU x2
    Strength – Overhead squats x 3
    45,50,55,65,75

    WOD : Nate Scaled
    AMRAP 20 mins
    8 Pull ups (green & yellow bands)
    8 Paralette Dips
    12 Push Ups (2 rounds regular rest Keen)
    8 KBS (25 #)

    Total rounds = 10 rounds + 8 Pull ups last time I did 9 & 12 Push ups

  13. WU x2
    Shoulder press x 1
    45 – 50 – 55 – 60 – 65(F) PR of 10#

    WOD
    Nate Scaled
    AMRAP 20 mins
    5 Pull ups (green band)
    12 Push Ups (knee)
    8 Paralette Dips
    8 KBS 35 lbs

    8 rounds + 2 KBS

    I am so bummed! I thought I did alright, until reading the comments and realizing that everybody else did EIGHT pull ups! I misread the board, and was only doing 5 pullups. So, boo for me! My results should have been better.

    Have a good weekend everybody.

  14. WUx 2
    Shoulder Press 1’s
    60-65-70-75-80-85 (F,F)

    WOD
    8 pullups
    12 pushups
    8 paralette dips
    8 KBS #35
    = 9 Rounds and 8 Pullups

    Last time I did Nate I had 8 Rounds + 8 pullups + 8 dips + 12 pushups, Plus the pullups were w a green band, push ups on knees. SO PR buy 16 reps. Happy w that since a lot of the movements weren’t modified last time. I liked this WOD I should of ben able to finish that 10th round. The key is to focus on breathing, even after muscle fatigue. Oh and I notice my hands ripped on my way home.

    Q of the day:
    Strength- Balance
    Weakness-Coordination

  15. Strength – worked on overhead squat

    WOD
    2 muscleups (progression)
    4 HSPU
    8 KBS #53
    = 9 Rounds and 2 HSPU

  16. WUx2

    push press x 3
    115-125-135-155-170

    WOD: β€œNate” Scaled
    AMRAP in 20 min of:
    8 Pullups
    8 Dips (parallel)
    12 Pushups
    8 Kettlebell swings 50#

    7 rounds + 1 dip

  17. Shoulder Press 1RM -> 45-50-55-60-70(F)-67(F)-67(F)-65(F)

    Scaled “Nate”
    8 Pull Ups + 8 Dips (small purple band)
    4 HSPU (45# plate)
    8 KBS (20#)

    5 + 8 Dips

  18. Deadlift – 3RM
    135-185-225-265-310 (PR for reps by 10#)
    Wore a weight belt for the first time.

    “Nate” (Rx’d):
    AMRAP 20 min…
    2 Muscle-ups (full extension)
    4 HSPU (strict)
    8 KBS (70#)

    11 Rounds + 2 MU + 4 HSPU (PR)

    PR by 19 reps! Nate and I get along really well. It’s my favourite WOD! πŸ™‚
    Lost about 1 minute on my last MU attempts. It was the only one I failed for the entire WOD. Did all KBS and HSPU unbroken. Can’t wait to do it again…. I know I can do better.

  19. WUX2
    Strenght DeadLift X5
    75-85-95-105-115-125

    WOD NATE
    8 pullups purple band
    8 paralette dips
    12 pushups
    8 KBS #25
    = 8 Rounds and 3 Pullups

    Still trying to get the hang of plank push ups, maybe I should have used an elastic band for the WOD, but atleast I’m off of my knees now πŸ™‚

    Strenght = Flexibility
    Weakness =Stamina

  20. CFWU x 2

    No Strength / Worked on shoulder mobility and stretching

    WOD: “Nate”

    2 Muscle ups
    4 HSPU
    8 KBS #50

    7 Rounds

  21. cfwu x 2

    strength: 45, 50, 55, 60, 65, 75! (5s)

    8 pull ups (thick band), 8 parallette dips, 12 push ups, 8 KBS (25)

    6 rounds, 7 pull ups

  22. WU x 2

    Strength: Push Jerk x 3
    75-85-95-105-115(2-1)

    WOD: Nate Scale

    8 pull ups
    8 dips (yellow band)
    12 push ups
    8 kbs (53#)

    6 rounds + 4 pull ups

    If today’s WOD does not motivate me to work on Muscle Up’s and HSPU’s, nothing will!!

  23. Push Jerk 5RM –> 95-135-155-170(PR for reps)-170(failed at 5th rep)

    WOD with kipping HSPU and abmat –> 6rds + 4 HSPU

      1. Thanks.

        I probably could have done better but I did the first 2 rounds of HSPU strict.

        But the MUs were hard tonight.

  24. WUx2
    Strength -Push Jerk x 3
    95-95-95-115-125

    WOD
    Nate Scaled
    AMRAP in 20min
    8 Pullups
    8 Ring Dips (yellow band)
    12 Pushups
    8 KBS @ 50#

    5 + 6 Ring Dips

    No PR but did Ring Dips today instead of Parallettes back in March.

    Great job evening group!
    Have a great weekend fella CrossFitters!

  25. WU X2
    Strength: GOOD MORNINGS
    (X5) 55 – 65 – 70 – 75 – 80

    WOD: “NATE” – Scaled
    ~ 8 Pullups (purple/yellow bands)
    ~ 8 Parallette Dips
    ~ 12 Pushups (knees)
    ~ 8 KBS @ 35# (only to eye level)

    RESULTS: 8 Rounds + 8 Pullups (PR of 1 full round)

    I think the pushups were the biggest struggle, but like this workout. Great way to end the week.
    Enjoy the weekend everyone.

  26. Can’t find my book… must’ve left it at the gym…

    WU x 2

    Deadlift x 1
    135-155-170-190-200(PR) πŸ™‚

    WOD – Nate Scaled
    8 Pull ups (purple+small band)
    Parallette Dips
    12 Knee push ups
    8 KBS @ 30# (Could’ve used 35#…)

    8 rounds + 6 Push ups (Last time I did 7 + 8 dips… I think and used red band for pull ups)
    => PR by more than 1 round πŸ™‚

    I agree with Tracy, push ups were hard, but dips too!

  27. MOB, WUx2
    Strength: Shoulder Press 5×5 @ 65,75,85,79,105lbs

    WOD: Nate Scaled
    AMRAP in 20min
    8 Pullups
    8 Floor Dips? (don’t know what you call them, I used the black rails)
    12 Pushups
    8 KBS @ 50#

    7 Rounds in 20minutes.

    The push ups were a killer after yesterdays Bench Press WOD

  28. CF Saint John WOD

    Gabrielle and I travelled down to SJ to do this WOD and some errands:

    Teams of 4 complete
    150 Calorie Row
    200 PushJerks (110#)
    250 Box Jumps (24″)
    21:something — Good Times

    “Nate”
    8 Pullups
    8 Ring Dips
    4 HSPUs kipping
    8 KBS 53#

    8 Rnds + 1 HSPU

    Great day! Dear Shoulder, Finger, and Neck: Thank you for healing, albeit slowly, so that I can still make it through these WODs. ugh!!

    Have a great weekend everyone!

    1. @Corinna – I have the RED hat and will pay you the $15. Just didnt know where to leave it! Thanks! My sis started BootCamp Crossfit in SJ and it will make a wonderful little present.

  29. WU x2

    Strength: OHS
    5x 50-60-65-75-80

    ‘Nate’, scaled:
    AMRAP in 20 min of:
    8 pullups
    8 dips (rings/small band)
    12 pushups
    8 Kettlebell swings (35#)

    = 5 rounds + 6 pushups

  30. Back Squats x2
    135-185-225-245-265-280

    Push Jerks x3
    95-135-155-165-175-195

    Nate Rx’d

    10+2 HSPU

    That’s a full 2 rounds less than PR. Muscle-ups were the killer tonight. Lots of chest and triceps this week made them tough!

    Best of luck to all the ladies tomorrow doing the Miss Movember Run!

  31. Back Squats x 3
    100-110-120-135-150

    Nate:
    8 Pull Ups (2 skinny bands0
    8 Paralette Dips (I should have done banded ring dips…next time)
    12 push ups (these were disgusting today!)
    8 KBS 35#
    6 Rounds + 11 PU

    Certainly not one of my better WODS. The push ups really slowed me down today. Not sure why, because I usually don’t mind push ups, but they were not my friend today.

    1. I had a hate on for the pushups today too, Heidi. They sucked donkey balls. Near the end, I was doing them mostly one at a time.

  32. Mobility
    WU x 2
    Strength: Deadlift (x5)
    135(10)-185-205-235-255-265 (PR reps)

    WOD “Nate” (scaled)
    AMRAP 20 min
    8 pullups
    8 ring dips (green band – time to move to skinny yellow band)
    12 pushups
    8 KBS @ 50#
    Total = 6 rounds + 8 pullups/8 ring dips/3 pushups

    Shoulder stretches

    Great work 5:30 crew πŸ™‚

    1. Last time I did “Nate” I had 8 rounds + 8 pullups/3 dips but I used the green band for pullups, did dips on paralettes, pushups from knees and used 35#KB. I would say today was an improvement πŸ™‚

  33. QOD: My weakness is definitely flexibility (and one of the biggest reasons I keep getting injured). I have been trying to be more vigilant with stretching/mobility, however, they are the first things to get pushed aside when I’m short on time. This QOD served as a good reminder for me to make these a priority πŸ™‚

    1. QOD part deux: Strength? If I have to pick one, it would be probably be “strength”. I think I do alright with most of the others, but there’s always room for improvement ;-). Its why we do what we do…..

  34. Push Jerks x3
    95-135-155-165-175-180

    Nate
    Pullups, first two rounds beige band, next 6 kipped no band
    Ring dips purple band
    Pushups
    Kettle bell swings.. 3 rounds at 70# (sharing with ‘owner’ and he wasnt gonna change to the 53!! Lol. ) nice WOD kev.. You killed it in my eyes..
    8 rounds complete with 1 second to spare

    Great job 5:30!! Fun night!

  35. Mobility, WUX2
    PUSH PRESS
    3 x 110,120,130,150,170
    WOD: 6 Rounds + 8 Pullups (50 lbs kb, kipping pullups, ring dips w blue bland)

    Have a great weekend folks! xoxo.

  36. WU X 2

    Shoulder Press x 1 85-95-120-130-135F

    WOD “Nate”

    8 pull ups
    8 ring dips
    4 HSPU (with 25 lb plate)
    8 KBS 50#

    5 rounds + 8 pull ups + 2 ring dips

    Small PR by 6 reps, but last time used two 25 lb plates.

    Weakness = Coordination/Strength = Strength

  37. WU X 2

    Push Press x 3 65-85-90-100-110 (PR by 5#)

    WOD β€œNate”

    8 pull ups (purple band)
    8 ring dips (Thin yellow band)
    12 Push Ups
    8 KBS 40#

    7 rounds + 8 ring dips

  38. WU x2

    Dead Lift x 5
    100-115-130-145-165-185

    WOD
    “Nate” Scaled
    AMRAP 15 mins
    8 Pull up (med. yellow band)
    8 Push Ups
    8 Paralette Dips
    8 KBS 35 lbs

    5 rounds + 7 Pull ups

    Was still feeling the push-ups from the Wednesday 150. The pull-ups today, and pretty good about my first time at this WOD.

    Very inspiring to see the 3:15 group go at it.

  39. WUx2

    Rev. Hyper Ext. 2×10, 3×5 w/ 15# DB

    Lacrosse Ball Lower Back 3x1min each side

    Muscle-up Practice: got 2

    Clean 1RM: 135×5, 165, 185, 215, 235(x)

    WOD Nate scaled
    – 8 pull-ups
    – 8 dips
    – 4 hspu
    – 8 kbs 45#
    4 rounds + 1hspu (PR)

  40. WU x2
    Strenght Press x3
    45-50-55-60-70 (PR)

    “Nate” Scaled
    AMRAP 15 mins
    8 Pull ups (Ring Rows)
    8 Paralette Dips
    12 Push Ups (from Knees)
    8 KBS (25 #)

    6 Rounds 2 rings Row

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