Friday’s QOD

Do you have children? Plan on it? How many? Which one do you love the most? (just kidding)

Reminder – FireFit competition tonight at 6pm at the Riverview fire station.Β 

Skill – Rope Climbs/Holds

Skill – Handstand Hold/Walks

Tabata Front Squats (95/65# or 50%)

Compare toΒ Sept.30/13

Melissa heads out for a run
Melissa heads out for a run

86 thoughts on “Friday’s QOD”

  1. Mob and WU
    Skill – Handstand hold…ummm not ready for that yet so did the pike hold.
    Skill – Rope climb..lol pulled myself up off the floor
    Tabata Front Squats
    Scaled down to 5rounds and to #25 as per coach Amanda and gawd bless her as I already feel it. Crazy that 3mths of no crossfit can really turn your body back into fluff! I am super happy I am back…I’ve missed the box and the WOD’s. Thanks Coach Amanda for easing me into it. πŸ™‚

    QOD: I have one daughter…she’s my favourite. πŸ˜‰ She is our little mircale child and she is a huge mix of a boy and a girl. More so boyish and she is very athletic…8yrs old and can already do pulls up! Makes me jealous. lol So I am blessed in the fact, that I may not have more children but I kind of get to see what it’s like to have a boy even though she is still a girl.
    Happy Friday folks!

      1. Thanks, I’m super excited too! Nervous but excited!
        Maria, we will hit it up next week, no worries. Heard and seen your toe…holy ouch!

    1. You know that feeling when in the fall you put on an old jacket you haven’t worn all summer and you find a $10 bill in the pocket? That’s how I felt when I saw you in the gym this morning! Didn’t get to chat but I’m so happy you’re back πŸ™‚

      1. Awwe Heather! That made my day!
        I seen you there too and gave ya the wave…but then thought…I wonder if she remembers me?? Lol, I know it has not been years but it sure felt that way. πŸ™‚

  2. M+WUx2
    Group mobility

    Skill #1: Handstand hold: against the wall
    Skill #2: Rope climb: stood on the clamp

    WOD:
    Tabata front squat @ 50%, 50lb

    Total: 56

    Cashout:
    Couch stretch

    QOD: Uuuuuhhhhmmm… I’ll hold off on this one… though sometimes having two older brothers can seem like having children in the house.

    Also, I am leaving for two weeks…so don’t think I’m not posting!! Miss you all already and best of luck on the rest of hero month!

    1. I’m going to miss you and your great posts Hannah! Have an amazing adventure and send us lots of pictures πŸ™‚

  3. QOD: I have two boys, 8 and 5. They are such great kids and so different! One is soooo serious and questions everything, he gets me thinking and he gives me history lessons πŸ™‚ and the other is as silly as they come and makes me laugh all day long! I grew up with 2 sisters, which makes this experience of raising 2 boys so much fun and interesting :).

  4. QOD: No kids, I can’t have them. But am I blessed to have my nephew Liam, and everyone who knows me know that he is the love of my life. I’m very close with him and I spend as much time with him as I can. Everything in my life changed the day he was born!

    Great job 6am class!
    Nice to meet you Laura – great job on your handstands and the rope climb.
    Welcome back Crystal!! I was so happy to see your beautiful face this morning!

  5. M+WUx2
    Group mobility

    Skill #1: Handstand Walk 3/4 of gym length(no PR) One arm Handstand hold against the wall 1:20 on each arm (5 sec PR)

    Skill #2: Rope climb: Hit the button once using the heel pinch method.

    WOD:
    Tabata front squats Rx

    Total: 61

  6. mobility
    wu x 2
    Group mobility

    Skill #1: Handstand hold: against the wall
    Skill #2: Rope climb: stood on the clamp

    WOD: Tabata Front squat (25#)

    Total: 50 reps

    Cashout: Couch stretch

  7. Did a bunch of stuff, then…wait for it… drum roll please…

    Climbed the rope ALL THE WAY TO THE TOP AND hit the Easy Button!!! Shawn has video so I have proof πŸ™‚ πŸ™‚ πŸ™‚

    I was feeling so sparkly that did:

    WOD Rx’d and got 61 reps.

    Then sent texts to a zillion people to share my awesomeness!!

    OMG success is so much fun πŸ™‚

    About 3/4 way up the rope someone said “Don’t stop you’re almost there.” Usually I don’t even hear people when I’m working out but I heard that and it really helped. Whoever you are, thanks a bunch. And thanks again Shawn for the video and pics.

    1. Nice work my friend!!!! I can’t wait to be strong like you πŸ™‚ Can’t wait to see the video

  8. QOD:
    I have three boys. They are all very different and are certainly a handful. It’s an interesting job being a parent, but I cannot picture my life without them!
    I am happy that I could introduce them to CrossFit Kids so early in their life and I am glad that fitness and wellness is a part of all their lives.

  9. QOD:

    I have three amazing kids and many of you have met all of them. Christopher is the reason I joined Crossfit – he was doing cft on his own long before I knew what it was. Julia’s the reason I had the courage to walk through the door the first day because she was right there with me, Evan has been the voice and attitude of encouragement so many times when he just assumes that I’m going to be able to do whatever is asked.

    These three are all growing into the kind of adults I’d pick for friends and I couldn’t be prouder (kinda tearing up now πŸ™‚ )

  10. mobility
    wu x 2
    Group mobility

    Skill #1: Handstand hold: against the wall with assistance from Mario and lots of coaching from BJ and Baujke

    Skill #2: Rope climb: pull up from lying position and hold on with feet

    WOD: Tabata Front squat (20#)

    Total: 58 reps

    Cashout: Couch stretch

    QOD:
    I have one child that my husband and I refer to as Man-Cub, Pumpkin, and ZoBear, but legally her name is ZoΓ« she is 16 months old and she hates being in the play pen unless the music is going and people are lifting heavy sh*t. I think we might have more kids someday. We are just going to try our hand with this one and if things go well we might just!

    Also sorry and thank you all for your patience 8:30am’ers, very much appreciated!

    1. Clearly Zoe is a future Crossfitter and modeling that for her is an amazing gift. Well done Crossfit parents!

  11. QOD: I have 2 boys, Connor is 7 and Rhys is 20 months. Both were planned, although the second one was a lot harder to get and required some medical intervention πŸ™‚ Connor is very kind and has a great heart – very athletic and has an incredible sense of humour, (gets this from me obviously). Even though Rhys is still little, his personality is huge! Loves people and is always smiling. Being a parent is am amazing journey and my boys have taught me so much about myself.

  12. What a great day at the gym!!!

    Mobility
    WU x 2
    Group mobility

    Skill #1: Handstand hold: against the wall–it was much easier to get up there today and held it for 36 seconds–a 16 second PR!

    Skill #2: Rope climb: was able to pull myself up the rope 2 pulls! Thanks Baujke for believing in me!

    WOD: Tabata Front squat–65# RX–first RX ever!!!!
    Total: 52 reps
    PR of 30# and 4 more reps!!!

    Cashout: Couch stretch

    QOD: We have 2 wonderful children. Ryan is 10 & a fun-loving bundle of energy. Rebecca is 13 & she is an outgoing, piano playing, bookworm.

  13. Skill #1: Handstand hold: against the wall
    Skill #2: Rope climb:

    WOD:
    Tabata front squat @ 95

    Total: 73

    Cashout:
    Couch stretch

  14. mob+wu
    Group mobility

    Skill #1: Handstand hold: against the wall
    Skill #2: Rope climb: made it almost to the top before my hands got tired and I chickened out! Next time for sure!

    WOD: Tabata Front squat (40#)

    Total: 64 reps

    Cashout: Couch stretch

    QOD: one almost 3 year old girl

    1. You definitely did the right thing! You were really close, you’re hitting the button next time for sure!

  15. Mob + WUx2 + Group WU

    Handstand Walk-Hold: 3 foot handstand walk, starting with support from wall. PR

    Rope Climb-Hold: Went up once, not sure if the left elbow+tricep could handle it, but turned out fine.

    WOD Tabata Front Squat 95# = 66 reps

    1. QOD: No kids (yet), only a niece/godchild. But my mother has been a at-home babysitter for the longest time, seen a lot of little ones grow up! πŸ™‚

  16. Kudos to all who stepped out of their comfort zone this morning and attempted getting inverted and/or getting up on the rope. You make coaching a very rewarding experience.

  17. MOB + WU Γ— 2
    Group MOB

    Skill: Wall Handstands Γ— 3
    Skill: Rope Climb (half way up)

    WOD: Tabata Front Squats

    43 reps @ 45# (15#, and 1 rep PR) πŸ™‚

    QOD: As with each of you, I have amazing children too! My son is 26, very outgoing, well read, and a people person all the way. My daughter is 22, is an artist, a tree hugger and a bit of an activist. They are unique to themselves and I love seeing them bloom before my eyes. It’s really fun when they become adults and you can start to reap the benefits of all of the work of parenting. And no, Kevin, I can’t pick my favourite. πŸ˜‰

  18. mobility
    wu x 2
    Group mobility

    Skill #1: Handstand hold: 1 min
    Skill #2: Rope climb: x 2

    WOD: Tabata Front squat (65#)

    Total: 58

  19. I have 3 great kids and I love them all very much. One lives on his own and has given me 3 wonderful grand kids. The other 2 still live at home and I can’t wait for them to move out.

  20. Open gym day! Wanted to get my clean and jerk benchmark.

    Mob, WUx2

    Squat clean + push jerk
    65×5, 85×5, 105×3, 115×1, 125×1, 130×1

    PR 5#

    250m row x2
    49.2s
    50.9s

    QOD – my wife gave birth to our first child last month πŸ™‚ Owen is 5 and a half weeks old!

  21. wux2
    group mob
    Skill #1: Handstand hold: against the wall
    Skill #2: Rope climb

    WOD:
    Tabata front squat @ 95

    Total: 31
    No PR, the bar kept on slipping off my fingers

    QOD: Many of you don’t know this but I have one child. We adopted a baby girl last year from the Democratic Republic of Congo. She’s now 18 months old. We have been her legal parents since last July but she’s stuck in the Congo because of a current suspension of exit letters for adopted children.

    1. I just heard about this, Francis. My heart is breaking for you guys, I hope it gets resolved asap.

  22. Wu+Mob x2
    Hamstring smash
    Group stretch

    Skill
    Handstand Hold: I can now do a handstand hold fairly easily, which I’m quite proud of because I haven’t done a handstand since I was 9 or 10yrs old.
    I did try a Wall Walk today and while I got almost all the way up the wall, my core and wrists felt weak and I ended up doing a spectacular face plant. Thankfully I had good fortune and managed to turn my head and land on the side of my face as opposed to face first πŸ˜›

    Rope Climb: I don’t think I’ve ever climbed a rope in my life, so I’m starting at the bottom. Literally. Ha ha πŸ˜€ There’s no place to go but up. Bahahaha
    (I’ll be here all night πŸ˜› )
    So, yeah, I learned how to hold the rope with my feet tonight.

    WOD
    Tabata Front Squats @20#
    Total: 60

    I haven’t done front squats since April, so I was satisfied with those results.

    Cashout: Couch Stretch

    QOD: I have three kids. One in high school, one in middle school and one in elementary school. They’re all 4 yrs apart.
    Which one is my favourite? Frankly, it depends on the day. πŸ˜€
    *tongue firmly in cheek*

    I’m only kidding, my kids are lovely. They’re all funny, curious, brave, witty, kind and full of life <3

    Thanks for the tips Blake!

    1. Tara that sounds a bit painful! I hope you’re ok! Great job on the handstand. And yes the rope climbs, takes some practice. Stuff we did when we were kids! It’s fun!

  23. mob wux2
    group mob wu
    skill # 1 rope climb
    skill # 2 hand stand hold
    tabata front squat @ 95#
    total 63
    great to see you coaching in the morning Amanda

  24. Skill 1: hand stand hold/walk – getting better at staying off the wall, attempted a couple walks with TWO whole steps:)

    Skill 2: Rope climb – had a really hard time with the pressure of the rope above my ankle but I got half way up. I was disappointed because I set my expectations too high(literally). Next time!!

    WOD: Tabata front squats @ #65 – Rx’d!!!!

    67 reps! (12-11-8-7-7-6-7-9) or something close to that anyway….I know the first 2 rounds for sure because there was no getting back there and I kept getting less reps but pushed through the at the end.

    Thanks Mario!

    1. Oh and the QOD: no babies yet…I come from a family of 4 kids and have always said I wanted the same, but 4 is a lot and we’re a long way from trying, so who knows what will happen!

  25. Skill: Hand stand holds
    20s, 25s, and 15s!
    Skill: Rope climbs
    First time making it to the “Easy” button!

    WOD: Tabatha Front Squats @60#
    20s on, 10s rest
    Total reps: 50

  26. Open gym

    1 Hang Power Clean + 5 press @ 135-155-175
    1 HPC + 3 press @ 185-195
    1 HPC + 1 press @ 205-215(F)

    Since I failed the HPC for 215 I decided to just get a rack and try the press and got 215, thought I might have a PR in me today and attempted 225# and that wasn’t happening.

    Thanks for coaching Mario!!

  27. mob wux2
    group mob wu

    skill # 1 rope climb (worked on proper foot work)
    skill # 2 hand stand hold (Just holding for time and a few free standing attempts)

    Tabatha front squat @ 95#
    total 66
    Tied PR April 9th 2013

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