Friday’s QOD

What was the highlight of the Hopper? Also, how many times have you watched the Hopper video?

5RM Hang Power Clean

“Nasty Girls”

3 rounds of:
50 Squats
7 Muscle ups
10 Hang Power Cleans (135/95#)

Compare to Nov.7/13


47 thoughts on “Friday’s QOD”

  1. Highlight(s) of the Hopper for me was watching all the first-timers at their first competition.

    And I really loved the strength portion of it. That part was really fun for me – most fun I’ve had in a competition so far.

  2. QOD: Highlights
    Watching the newer folks push themselves further than they thought they could.
    Wacthing some of the “big dogs” in the strength component
    The electric atmosphere, and tons of CF-ers getting together to celebrate fitness!

  3. Valerie Arseneau

    QOD: I got 2
    1) Getting a las Hurrah and seeing all you lovely folks!!
    2) Brainfarting on the 3RM event and getting a huge PR by fooling myself on the what the actual weight on the bar was.

    Watched the video 3 times.

  4. Sleepy WU x 1
    Barbell WU

    Hang Power Cleans x 5
    135 – 150 – 160 – 170 – 180(3)

    “Nasty Girls” Rx’d
    TIME: 19:13

    No wrist pain (not much grip strength at the end either)! I did this back in’12 with 110# and Jumping MU’s so even though this was 7.5 min slower I will still claim it as a big personal achievement!

    Thanks for the encouragement at the end guys!

  5. M+WU
    Group WU

    Hang power cleans, 5RM
    5x 55lb
    5x 65lb
    5x 65lb
    5x 70lb
    5x 75lb
    (…PR 🙂 )

    WOD: Nasty Girls
    3 rounds, 20 min cap
    50 air squats
    7 muscle ups (did 21 pullups+ 21 paralettes)
    10 hang power cleans (135/95/70%) @ 55lb
    Time: 16:50

    QOD: The support. It’s a great feeling when you are pushing, pushing, pushing, and you look up and see people cheering you on. Like at the gym, but…bigger. And showing my dad what it is exactly I do when I leave the house at 6:30 in the morning.
    How many times have I watched the video? Many times. 🙂

  6. QOD: Watching my Summer League Team mates push themselves to new limits in the last min of the WOD. You could see the determination in Maria’s and Mike’s face to keep going to the end. Very inspirational guys.

      1. OH! I thought you were referring to your Summer League wod! Well now I love your post even more! 🙂

      1. I thought you were referring to that awful sandbag WOD! Watching you do that WOD with you wrist injury was pretty inspiring!

  7. WU
    Hang power cleans (5RM)
    WOD: “Nasty Girls”
    3 rounds:
    50 squats
    7 jumping bar Muscle ups
    10 hang power cleans #70
    Time= 13:11

  8. Mob
    WU x 1

    Snatch x 5
    45 – 65 – 95 – 115 – 125×2

    Barbell WU

    Hang Power Cleans x 5
    95 – 110 – 125 – 140 – 150 (10# PR)

    “Nasty Girls”
    3 rounds:
    50 squats
    7 jumping bar Muscle ups (forehead height)
    10 hang power cleans @120#

    TIME: 12:00

  9. Wish I could have gone to watch the Hopper, but from the video (which I watched twice so far) it really made me want to participate next year!

    5RM Hang Power Clean
    20 – 30 – 35 – 45 – 55 I had some extra time so with Kevin’s tips I did 2 more tidier sets of 45#

    “Nasty Girls”

    3 rounds of:
    50 Squats
    7 Muscle ups (21 ring rows + 21 Parallette dips
    10 Hang Power Cleans 35#


  10. 5RM Hang Power Clean
    55 – 65 – 75 – 80 – 85×4

    “Nasty Girls”
    3 rounds of:
    50 Squats
    7 Muscle ups (scaled to 21 ring rows + 21 Parallette dips)
    10 Hang Power Cleans 65#


    QOD: I loved the strength component and pushing myself past my comfort zone.

  11. Mob + WUx1 + Shoulder Mob + Group WU

    HPC 5-5-5-5-5
    165-175-185-195×3 … stopped, Hopper bruises & arms a bit tired too.

    WOD Nasty Girls Rx = 10:46 (PR by 6:08)

    Good job nooners!

    1. Amazing PR dude, good thing you totally sand-bagged it last time!
      Kidding aside, that was an impressive performance! Smooth HPC’s and nice looking Muscle Ups.

      Nice work!

  12. 5RM Hang Power Clean
    85-95-105-115 x4-115×4 (more extension, less arm pull!)

    “Nasty Girls”
    3 rounds of:
    50 Squats
    21 Pullups and 21 Dips (dips w/purple band)
    10 Hang Power Cleans 95#


    Last time I used 65# for cleans finished in 13 min. I’ll take a weight PR any day!. Great job on your first class Steph!

    Highlight from the Hopper was watching the first time competitors. I still remember that feeling the first time I did the Hopper.

    1. 5RM hang power clean
      75-95-110-120(4)-115 (3)
      Looks like I set my sights too high for these.. Had fun with them anyway, one of my favorite lifts. 🙂

      Nasty Girls
      Scaled to pullups & ring dips (purple band for dips); used 95# for the wod

      Got to 17 dips in the 3rd round at the time cap.

      Steph I didn’t know today was your first class coaching!! Great job!

  13. 5RM Hang Power Clean
    75 – 85 – 95 – 115 – 125×3

    “Nasty Girls”
    3 rounds of:
    50 Squats
    7 Muscle ups (scaled to jumping bar MU)
    10 Hang Power Cleans 95#


    First time doing jumping bar MU, happy with that!

  14. Open gym

    Nasty girls

    3 rounds
    50 squats
    7 muscle ups scaled to 21 of ring rows and paralette dips
    10 hang power cleans @ 135#

    Time 16:24

    Did this one solo and it was tough.

    Round one was less than 4 mins then round 2 happened haha.

    Thanks for the support Steph and Mario!

  15. WU
    Group WU
    HP Clean – 65,85,95,115,125 (PR @10 from 1RM)

    WOD(17:39)-50 squats
    21 ring row + 21 paralette dips
    10 HPC #85

    First time doing Nasty Girls and it hurt.

  16. Highlight: getting my new PR of 100# for the hang power clean when only 3 days eariler that was my new pr for 1RM of squat clean. It felt great to get that weight up 3 times and feel easy 🙂
    I really appreciate your help that day Kevin. And everyday really!

    As for the video… I watched it at 5am the day posted then 3 more times before work…. Then multiple times a day since. I’m obsessed. Is it Hopper time again yet? Hahaha

  17. Mobility

    Hang Power Clean x5


    WOD “Nasty Girls”

    5 muscle ups left at time cap. Really need to work on Muscle ups again getting worse at them.

  18. Mobility + WUx1

    Bench Press: 5-5-5-3-Max Reps


    Group WU

    Hang Power Clean 5RM

    WOD: Nasty Girls

    3 Rounds:

    -50 Squats
    -7 Muscle Ups (Scaled to Bar MU’s with Blue Band)
    -10 Hang Power Cleans @ 85#

    Time: 9:46 (PR of 3:38 with 20# more!!) Very Happy with this last time I had 65# on my barand my time was 12:23! Yaye for progress!!

    Thanks Mario Great Class!

  19. Mobility
    Group warm up

    5RM Hang Power Clean

    “Nasty Girls”
    3 rounds of:
    50 Squats
    21 Pullups and 21 Paralette Dips
    10 Hang Power Cleans 85#


  20. Mobility
    Group warm up

    5RM Hang Power Clean
    165-185-195-205-215×4 I think this is my first time doing hang power cleans for 5 since I started

    “Nasty Girls”
    3 rounds of:
    50 Squats
    7 jumping muscle ups
    10 Hang Power Cleans 135#


    Favorite part of the hopper was watching Trent do 1arm hang power cleans. I also enjoyed how smooth it ran and we where out of there at good time.

    Liked by 1 person

  21. Nasty Girls (Modified)
    Round 1: 50 Air Squats on the small box
    Round 2 & 3: Stationary lunges
    21 Pull Ups (Blue Band)
    21 Ring Dips (Purple band)
    10 Hang power cleans @ 55#
    Time = 20:17

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