Friday’s QOD

This is QOD #128 (over 2.5 years of QODs). And it may be the first repeat, but it’s a good one.

WhatΒ do you do for work?

EMOTM for 10 min
5 Deadlifts (225/155#/60%)
15 Double Unders

*No singles. You may count double under attempts.

Then we’ll rest a little bit.

EMTOM for 15 min
Minute 1 – 5 Front Squats (50%)
Minute 2 – 5 Burpee Over Bar (full ext.)
Minute 3 – 30s Plank (accumulate)

Kim's day job is kicking ass.
Kim’s day job is kicking ass.

120 thoughts on “Friday’s QOD”

  1. MOB + WU (2)
    EMOTM for 10 min
    5 Deadlifts @35lbs, then @ 40lbs
    15 Double Unders

    EMTOM for 15 min
    Minute 1 – 5 Front Squats @ 25lbs
    Minute 2 – 5 Burpee Over Bar (full ext.)
    Minute 3 – 30s Plank (accumulate)

    Great workout today! Fantastic job everyone!!

  2. First 6am WOD in a long time. Felt….good?

    EMOTM for 10 min
    5 Deadlifts (225# – all conventional)
    15 Double Unders (only 3-4 broken rounds)

    EMTOM for 15 min
    Minute 1 – 5 Front Squats @ 140 (1 arm)
    Minute 2 – 5 Burpee Over Bar (full ext.)
    Minute 3 – 30s Plank (broke every round, but held last for 1 min)

    Tough week. Looking forward to resting this weekend.

  3. What great energy in the box this morning! Amanda, you ran a smooth class. Lots of people, lots of movement, and a lot of weight being thrown around. You a were great!

    Warmup
    Hamstring and calf smash. OUCH

    WOD 1
    155lbs deadlifts
    Doubles

    WOD 2
    80lbs front squat.

    Fun morning, fun week. Rest weekend for me! πŸ™‚

    QOD – I’m a middle level Math/Science teacher.

    1. You’re giggling during the calf smashing, that was funny! You brought some great energy to the class! and lots of color πŸ™‚ love the socks πŸ™‚

  4. Big class this morning, great way to kick off Friday.

    WOD 1
    135lbs deadlifts
    Doubles

    WOD 2
    80lbs front squat.

    Rest weekend for me also! Fun class Amanda

    QOD: I work for Blue Cross, Team Lead for one of our Federal Govt. programs.

  5. Fun 6am class!! I have missed you guys! And I was happy to meet some new faces!

    I loved all the smiles from people when I said that Trent wanted to do a minute plank on the last round πŸ™‚ I expected only a few to step up to the challenge but I think everyone did – that was awesome.

    QOD: I’m the team lead for the helpdesk at Medavie Blue Cross.

      1. I caught of glimpse of you during one of the sets, I could tell you were enjoying the music and having fun :). It made me smile!

  6. I’m sad I missed 6 am. Boo.

    QOD: I work at Medavie Blue Cross as a Product Specialist in the Individual Marketing team. Lots of Blue Cross-ers at CFM πŸ˜‰

  7. Hamstring and calf smashie smashie.

    EMOTM for 10 min
    5 Deadlifts @[email protected] = 185
    15 Double Unders – beat Kevin twice

    EMTOM for 15 min
    Minute 1 – 5 Front Squats @ 115 from rack, felt good to do these somewhat normal again.
    Minute 2 – 5 Burpee Over Bar (full ext.)
    Minute 3 – 30s Plank

    Close race Kevin! lol

    QOD – Quality Assurance Tester on VLTs at Gtech, formally know as Spielo. Started there a few weeks after starting Crossfit.

  8. Hamstring and calf smashie smashie.

    EMOTM for 10 min
    5 Deadlifts @[email protected] = 185
    15 Double Unders – Bad DU morning for me.

    EMTOM for 15 min
    Minute 1 – 5 Front Squats @ 100
    Minute 2 – 5 Burpee Over Bar (full ext.)
    Minute 3 – 30s Plank (All planks unbroken and did the full minute at the end)

    QOD – Lora and I manage a distribution company. The bulk of our work is organizing the Yellow Pages (phone book) distribution in the Atlantic Provinces.

  9. QOD: I’m a Physiotherapist at Sparx Wellness.

    Again, this looks like a great WOD! Currently I’m in Calgary with the NB national rugby team as their PT. Can’t wait to get back to CFM! πŸ™‚

  10. WU Γ— 2
    MOB

    Group hamstring and calf smashing.

    EMOTM for 10 min
    5 Deadlifts @100
    15 Double Under attempts (did manage 3 consecutive)

    EMOTM for 15 min
    Minute 1- 5 Front Squats @ 45
    Minute 2 – 5 Burpee Over Bar
    Minute 3 – 30 sec plank (full minute on last round)

    REALLY fun morning! πŸ™‚

    QOD: I am a Human Resources Officer at the Anglophone East School District.

  11. Heather Colleen

    QOD: I’m a web designer & social media manager who also does marketing and design for small businesses…basically if you want to be on the internet, I can put you there.

    AWESOME pic Kimmie!!!

  12. WU Γ— 2
    MOB

    Group hamstring and calf smashing.

    EMOTM for 10 min
    5 Deadlifts @225#
    15 Double Under (right leg. did 15 on the first round and that was a mistake, the rest where around 5)

    EMOTM for 15 min
    Minute 1- 5 Front Squats @ 95 (keep light for left calf)
    Minute 2 – 5 Burpee Over Bar
    Minute 3 – 30 sec plank (full minute on last round)
    Great job 6:00 am peeps!

    QOD: People call me and I take care of problems, I make them disappear. Information System technician for Global Windows and Doors.

  13. Heather Colleen

    EMOTM for 10 min
    5 Deadlifts (125#)
    15 DUs (mostly unbroken except rounds 7&8)

    EMTOM for 15 min
    Minute 1 – 5 Front Squats 65#
    Minute 2 – 5 Burpee Over Bar
    Minute 3 – 30s Plank (unbroken with bonus 30s last round)

    This is exactly the type of WOD I love! What a fun class, and great way to end the week!

  14. EMOTM 10 mins
    5 DL 135# (could have been a bit heavier but I have no idea what my 1RM dl is so 135# seemed like a good number this morning)
    15 Double Unders

    EMTOM for 15 min
    Minute 1 – 5 Front Squats 95# (can we add more squats next time?)
    Minute 2 – 5 Burpee Over Bar (full ext.)
    Minute 3 – 30s Plank (all unbroken with 1 min last round)

    QOD – I’m Holly’s mom and Kevin’s helper…my pre-baby day job isn’t really worth mentioning or trying to explain lol

  15. M+WU
    Mobility

    EMOTM for 10 mins:
    5 deadlifts @ 60% 80lb
    Attempts at 15 double unders (between 5-8)

    Rest

    EMOTM for 15 mins:
    1st min: 5 front squats @ 50lb
    2nd min: 5 burpees over bar
    3rd min: 30 sec plank (unbroken, last one for 1 minute)

    QOD: I go to school like a good(ish) girl πŸ™‚

  16. Forgot Amanda was taking over 6am, remembered upon waking up, so I decided to join in the fun!

    WOD-1 @ 225# … all DUs unbroken except R3

    WOD-2 @ 145# … all planks unbroken, last one for 1min

    It was nice to do the WOD with 6am crew, it’s been forever since my last early AM class. Great work everybody!!

    1. Extra stuff @ 3pm Open Gym

      Mob + WUx1

      Shoulder Press 5-5-5-5-Max (Wendler)
      70-85-101-116-131×4

      EMOTM 10 mins = 20m Sled Push (sled only)

      Those sled pushes are awful, so I will do more of them…

  17. Mobility and Wu x 2
    Group mobility and Wu
    EMOTM for 10 min
    5 deadlift @225
    15 du’s
    Felt great doubles went pretty well!
    EMOTM for 15 min
    Min 1 (5) front squats @175 (50%)
    Min 2 (5) Burpee over bar
    Min 3 (30 sec plank) did full minute on last one.
    Fun class this morning
    Great seeing coach Amanda back for some morning classes.
    Great work 6 amer’s!
    Qod: Diesel and automotive mechanic!

  18. Warm up x2
    Group mobility
    WOD:
    EMOTM of : -5 deadlifts @65
    – attempted/practiced double unders
    Rest…then
    EMOTM for 15 minutes:
    1st minute front squats @40
    2nd minute 5 burpees over bar
    3rd minute 30 sec plank hold ( all unbroken)….last one for one minute

    Great class Amanda…great work everyone!!!!! Fun WOD!

    QOD: victim services coordinator with the Codiac RCMP

  19. No warm up (Thanks for hiding the car keys Reebs! got to crossfit late) SMH!
    Group Mob:
    Calf and Hams smooshing with Josh

    WOD:
    EMOTM for 10 min
    5 deadlift @225
    15 DU’s
    Felt pretty quesy, I think its the 20ozs of coffee I had for Breakfast :/

    EMOTM for 15 min
    Min 1 (5) front squats @140
    Min 2 (5) Burpee over bar (full out race with Josh) πŸ˜€ was pretty fun
    Min 3 (30 sec plank) 3 of 5 broken to 3 X10 untill Josh found out, had to do the rest unbroken. and did full minute on last one. ./shakes fist at morning group

    Fun nooner group today! Thanks Kevin

    QOD: Process analyst/developer for a Tools and Automation team at Gtech International.

    Have a great Weekend everyone! Might go watch Reebs do this later πŸ˜›

      1. oh and about the picture of Kim! My favorite part of that was when she asked you if you were going to finish off with 285# and you were only planning to go to 280#. The shock on your face about how much she was going to lift was priceless!

      2. LOL! I was even more shocked at the start when she had 135 on and said we’ll just warm up with this but went to get 2 more 45’s I was OH God what did I get myself into! πŸ˜€

      1. Not everyone can handle drinking a pot of coffee 10 minutes before they do a wod like you can! LOL!

  20. Mobility
    WUx1

    Group Mob/Smashing

    EMOTM for 10Min
    -5 Deadlifts @140#
    -15 Double Unders

    EMOTM for 15Min
    Min 1 – 5 front squats @75#
    Min 2 – 5 Burpee over bar
    Min 3 – 30 sec plank (All Unbroken and last one for a full Min)

    Great Job Nooners! Fun Class Kevin!

    QOD: Head coach at Extenso Rhythmic Gymnastics Club

  21. WU x 1
    Butterfly Pullup Practice

    EMOTM for 10 min
    — 5 Deadlifts @ 225#
    — 15 Double Unders (managed 3 unbroken rounds)

    EMTOM for 15 min
    — Minute 1 – 5 Front Squats @ 120 (should have gone heavier)
    — Minute 2 – 5 Burpee Over Bar
    — Minute 3 – 30s Plank (all unbroken + 1 min unbroken on last round)

    I really enjoyed today’s change up. Good sweat and a good crowd for a Nooner!

  22. First time at a Nooner, great crowd today!

    EMOTM for 10min
    -5 deadlifts @ 75#
    -15 double unders (max unbroken was 7, rough time with these today and it was getting to me…oops)

    EMOTM
    Min 1 – 5 front sqauts @ 55# (went way too light, even for a sore knee)
    Min 2 – 5 burpee over bar
    Min 3 – 30s plank (all unbroken + 1min unbroken last round)

    This was a great class – so thankful for nothing over head and no running today:)

    QOD: I sell things – sales rep for a uniform/facility services company

    1. Oh no not the double under thing again! Just keep practicing outside of WODs – as part of your warm up, or after a class πŸ™‚

  23. Just realized I didn’t cancel my originally intended 5pm class. Please cancel it for me πŸ™‚

  24. Patrick Arseneau

    I have to say that I’m a little jealous that Kimmy can back squat more than I can deadlift. Love watching you work, Kim!

  25. Mobility
    WU Γ— 1
    Group Mobility

    EMOTM for 10 min
    5 Deadlifts @120
    15 Double Under attempts

    EMOTM for 15 min
    Minute 1- 5 Front Squats @ 70
    Minute 2 – 5 Lateral Burpee Over Bar
    Minute 3 – 30 sec plank (full minute on last round)

  26. Mob, WUx1

    EMOTM for 10 min
    5 Deadlifts @[email protected] = 170 for first 3 rounds, rest @ 155
    15 Double Unders – pretty much all attempts, haven’t really done doubles since the open…got maybe 10 successful doubles total

    EMTOM for 15 min
    Minute 1 – 5 Front Squats @ 55#
    Minute 2 – 5 Burpee Over Bar (full ext.)
    Minute 3 – 30s Plank (planks unbroken, did 45sec accumulated at the end)

    Cashout – 500m row in 2 minutes flat

    QOD – I’m a senior learner advocate for an education media company based in Silicon Valley. Basically, it’s a crossover of corporate and internal support, user experience, and internal tool development.

  27. EMOTM for 10Min
    5 Deadlifts @155#
    15 Double Unders – foot bothered me by the 4th round so I dropped and did sit-ups for the remainder of the min each red

    EMOTM for 15Min
    Min 1 – 5 front squats @95#
    Min 2 – 5 Burpee over bar
    Min 3 – 30 sec plank

    QOD- These days my job is to make it through as many Netflix series as possible. Starting in Sept I will be back to supply teaching and praying to the Subfinder gods each night while crossing my fingers a long term supply gig lands in my lap πŸ™‚ here that fellow teacher crossfitters : Supply teacher for hire!

    As for liftng heavy s***, I just really enjoy it. I secretly wish I could like running and burpees more but that ain’t never going to happen. I’ve tried.

    1. *hear not here. Always edit before you submit. Especially when you are begging for teaching work πŸ™‚

    2. Awesome QOD answer.
      Keep liftin’ Heavy Sh*t! The Burpees & Running will find you eventually.

  28. wux1
    group wu
    EMOTM for 10 min
    5 Deadlifts @225#
    15 Double Under attempts

    EMTOM for 15 min
    Minute 1 – 5 Front Squats @ 145#
    Minute 2 – 5 Burpee Over Bar (full ext.)
    Minute 3 – 30s Plank (unbroken)

    QOD: I work for Bell Aliant and I’m part of a team that manages the desktop environment for Bell Aliant and Bell Nordiq. We do hardware and software management.

  29. Mobility
    wu x1
    Group mobility

    EMOTM for 10 minutes
    5 Deadlifts @ 125#
    15 DU

    EMOTM for 15 minutes
    Minute 1 – 5 front squats @ 85#
    Minute 2 – 5 burpee over bar (full extension)
    Minute 3 – 30sec plank

    QOD: I am a Registered Nurse…Couldn’t imagine doing anything else! πŸ™‚

    Kimmy, I want to back squat like you when I grow up!!

  30. EMOTM for 10
    -5 deadlifts #115
    -15 DU (did better then I thought I would)

    EMOTM for 15 min
    -1 min front squats #75
    -2nd min Burpees over bar
    -3rd min 30sec plank (unbroken)

    QOD: I am a registered nurse on the surgical unit at the Moncton Hospital. I have also recently started my own Footcare buisness ( Feet For Life Footcare)

  31. Summer league – 150 Double Unders to finish the 300 (Looking back on that now I am thinking that wasn’t the smartest idea I’ve ever had)

    EMOTM for 10 min
    5 Deadlifts 225#
    15 Double Under attempts (the 15 should be changed to AMRAP DU attempts in my case)

    EMTOM for 15 min
    Minute 1 – 5 Front Squats 165#
    Minute 2 – 5 Burpee Over Bar (full ext.)
    Minute 3 – 30s Plank (accumulate)

    Fun class (minus that first EMOTM) Steph!!!

    QOD – I do lots of different things, some say I am a Jack of all trades but I say that I am just awesome πŸ™‚ I oversee the operations for 10 Subway restaurants in the Greater Moncton area.

  32. WU

    EMOTM
    Deadlift @185
    15 DU (first time stringing two together

    EMOTM
    5 front squats @95
    5 over the bar burpees
    30s plank (marjority of 1 minute for last round)

    QOD – nursing student, and hockey referee as much as possible

  33. EMOTM for 10 min
    5 Deadlifts (85 lbs)
    15 Double Unders (some successful and some attempts)

    EMTOM for 15 min
    Minute 1 – 5 Front Squats (40 lbs)
    Minute 2 – 5 Burpee Over Bar (full ext.)
    Minute 3 – 30s Plank (accumulate)

    Thanks for the great class!

  34. confessions outside the box: QOD hard to sum up one day so lets do a week I am self employed I clean approx. 8 to 10 houses in a week and an office and fill in time at Kent Building Supplies (approx 30 hours) and when time permits decorate for corporate and social events with Legault decor. but I must say after being away, my hardest work is trying to be comitted to the box . starting my day at 6am knowing the best part will be with my 7am’ers. The box is hard work but for me its THEREPY. lookging forward to next week

    1. Wow, you are busy with lots of stuff! I feel thankful that you make CFM part of that business!

  35. EMOTM 10min
    5 deadlifts #160
    15 DU

    EMOTM 15min
    1st min – 5 frt squats #95
    2nd min – 5 burpees over bar
    3rd min – 30sec plank

    Fun racing the burpees over bar with Remi and Nic

    QOD – Service manager @ Maritime Door and Window

    My first class with Stephanie coaching and she was AWESOME

  36. EMOTM 10min
    5 deadlifts #80
    15 DU (grrrrrrr double unders)

    EMOTM 15min
    1st min – 5 frt squats #40
    2nd min – 5 burpees over bar
    3rd min – 30sec plank

  37. Heather Colleen

    I love reading all the QODs…it’s easy forget that we all have jobs and lives and stuff outside CFM. πŸ™‚

  38. Wod no 1 @ 115#

    Wod no 2 @ 85#

    QOD: i have the best ( and sometimes the hardest) job in the world… I’m a doc for kids

    1. I didn’t know that’s what you do!!
      Any job that works with children gets a lot of my respect. But one that involves sick or injured children.. That’s really something.

  39. EMOTM for 10 min:
    5 Deadlifts (60% @ 120#)
    15 SU (attempts) – I could not get 15 attempts each round. There was a weird twist in my skipping rope :S However, I think that I got the most DU I’ve ever gotten in a single workout! (I lost count of how many actual DU I did…)

    EMOTM for 15 min:
    Min 1 – Front Squat (50% @ 60#)
    Min 2 – lat. burpees over the bar
    Min 3 – 30s plank (all unbroken, including the full min at the end)

    Great coaching Steph!

  40. Mobility and WU

    EMOTM for 10 minutes
    5 deadlifts ( 90# )
    15 DU ( actually got a round unbroken)

    Rest

    EMOTM for 15 minutes
    1st – 5 FS ( 55# )
    2nd – 5 burpee over bar
    3rd – 30 sec plank ( unbroken )
    Great class Steph!

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