Friday’s QOD

Describe your perfect sandwich.

Back Squats
80×4
84×1
80×4
87×1
80×4
90×1

5 rounds of:

5 Thrusters (95/65#/60%)
5 Burpees

4 rounds for time of:

4 Thrusters (95/65)
4 Burpees

3 rounds of:

3 Thrusters (95/65)
3 Burpees

*15 min cap

Compare to Aug.31/13

Karen can do a barbell rollout like a boss! If you've never tried a rollout, it's a lot harder than it looks. Actually, it's just really, really hard.
Karen can do a barbell rollout like a boss! If you’ve never tried a rollout, it’s a lot harder than it looks. Actually, it’s just really, really hard.

80 thoughts on “Friday’s QOD”

  1. First of all: Karen, you’re my idol! Amazing!

    Back Squats
    80×4 115#
    84×1 120#
    80×4 115#
    87×1 135#
    80×4 125#
    90×1 140#
    Thanks for sharing the bar with me Kelly and realizing we were doing out math wrong. 1st 3 sets were supposed to be 10# heavier.
    6am brain

    WOD
    5 rounds of:
    5 Thrusters (95/65#/60%)
    5 Burpees
    4 rounds for time of:
    4 Thrusters (95/65)
    4 Burpees
    3 rounds of:
    3 Thrusters (95/65)
    3 Burpees
    *15 min cap

    Time: 8:40
    Used 45# for the first 2 rounds then my body said nope, not today. Took the 5#’s off and used 35# for the rest. Killer sweaty WOD.

  2. Nice picture Karen! Abs of steel!

    Backsquats with Crystal fun!
    Kept it light sets of 95x 1 and 115#x 4

    WOD Rx

    time = 7:32 (PR 1 min 13 sec). Was undecided whether to WOD or not today, tough week, but slept good…and it’s thrusters and burpees 🙂 Great job everyone.

    Fun class Amanda!

  3. Mobility
    WU x 2
    Group Mobility

    Back Squats – Thanks Vanessa!
    80×4 115#
    84×1 120#
    80×4 115#
    87×1 135#
    80×4 125#
    90×1 140#

    WOD:

    5 rounds of:
    5 Thrusters @ 40#
    5 Burpees

    4 rounds of:
    4 Thrusters
    4 Burpees

    3 rounds of:
    3 Thrusters
    3 Burpees

    Time: 8:10

    Thanks for the fun class Amanda 🙂

    Great job everyone – happy weekend!

  4. Back Squats
    185×4 – 200 – 185×4 – 205 – 185×4 – 210

    Wod Rx 8:18

    First time doing thrusters with both hands. Not sure if it was a smart move, we will see by end of day.

  5. Did todays WOD as RX’d sadly didn’t finish in the time cap but made it to my last round of 4 with 3burpees left. Come to realize on the way home even with pennies i managed to miss count my rounds of 5 and did 6 rounds which made the rest quite difficult and resulting in not finishing :(!! Very disappointed in myself for not finishing but as i think about the week i am having i finished Delf yesterday (bonus) had a 16second PR on my 500m Row and now medicated so i don’t pass out as i work out 🙂

    Thanks Mario for the awesome support today!!!
    Back Squats
    80×4 125lbs, 84×1 130lbs, 80×4 125lbs, 87×1 135lbs, 80×4 125lbs, 90×1 140lbs

    5 rounds of:

    5 Thrusters (95/65#/60%)
    5 Burpees

    4 rounds for time of:

    4 Thrusters (95/65)
    4 Burpees

    3 rounds of:

    3 Thrusters (95/65)
    3 Burpees

    *15 min cap

  6. Back squats

    80×4 185#
    84×1 190#
    80×4 185#
    87×1 200# ….then leaned over to pick up a 2.5# plate and something stretched in my Hammies…
    80×4 185#…only did 2 becasue of the hammies
    90×1 210# didn’t even do this one because of hammies

    WOD Rx’d… for 2 reps… LOL Then I switched to push press… because of hanmmies! 10:06 was the time.

    TGIF!

  7. WUx2
    Foam rolling

    Back Squats
    210×4 – 225 – 210×4 – 230 – 210×4 – 235

    Wod @ 85#

    Time–> 8:30

    Great work am gang!

  8. QOD: It would have bread (fancy bread, like ciabatta)…sometimes I miss bread. Toasted, with bacon, swiss cheese, tomato, turkey, pickles, and lots of mayo.

  9. Mobility
    WU x 2
    Group Mobility

    Back Squats – Thanks Maria!
    #95
    WOD:

    5 rounds of:
    5 Thrusters @ 35#
    5 Burpees

    4 rounds of:
    4 Thrusters
    4 Burpees

    3 rounds of:
    3 Thrusters
    3 Burpees

    Time: 9:25

    Thanks for the “fun” class Amanda 🙂
    Happy weekend everyone!

  10. QOD: To enjoy the #PerfectSandwich you need the #PerfectSetting. Watching a movie, in bed. Ok setting is set, now for the #PerfectSandwich. The Can-O-Mex special with Elba on one side I’m on the other and Luna sandwiched in between. The #PerfectToppings varies between nachos, beer, pizza, Subway and a bottle of warm milk.

    #TheEnd

    1. LOL! Love it. I’d love to be part of your#perfectSandwich? Some Luna and nachos sounds good 🙂

    1. QOD: Basically any sandwich with meat and some kind of hot sauce. I’m not fussy, if you make me a sandwich, I’ll eat it and love it. (as long as there’s meat)

      1. haha “I’m not fussy, if you make me a sandwich, I’ll eat it and love it”

        I love that – there’s nothing more rewarding that making something for someone and they love it no matter what. Every single time I make something for Patrick, he says: “*gasp* what’s this?” when I deliver it to him. It makes me happy!

  11. QOD: when I was a kid, my friend andI used to make chip sandwich: Super sticky store bought white bread, helman’s real mayo and chips (regular or barbecue). Best sandwich ever…. Nowadays My favorite sandwich in the whole wide world is from the Duo cafe (beside Tide N boar): they used to have a BLTCA (Bacon, Lettuce, Tomatoe, Cheese and Avocado) on multigrain, toasted in a panini grill. AHHH

  12. Heather Colleen

    WU with dead hang 45 seconds, 15 scapula pull-ups, 10 ring rows on 12″ box (wasn’t quite touching at top, will try on lower grey box until I can get them perfectly.)

    Back Squats
    %50 80 84 80 87 (Stopped there, back was not feeling great)
    # 75 120 125 120 130

    WOD

    Rx 11:55

    That was difficult. Thank you Mario and 8:30 gang for an awesomely fun class as usual.

    QOD: The only sandwich I like is Subway Spicy Italian on Italian Herb and Cheese with lots of veggies. Other than that one, I only like sandwiches without bread.

    (Bonus PR: commenting on site 2 days in a row!! Woohoo!)

  13. Mobility
    WU x 2
    Group mobility

    Strength: Back Squat (number from January….these weights were pretty easy)
    Based on 130#
    50% x 5 65#
    80% x 4 105#
    84% x 1 110#
    80% x 4 105#
    87% x 1 115#
    80% x 4 105#
    90% x 1 120#

    WOD @ 55#
    12:20

  14. A year ago I’d have said a peanut butter and fluff sandwhich…but now, well the appeal is no longer as great. My perfect sandwhich would have to be one served in a bowl, sans bread, with chicken, tomato, lettuce, something interesting like corn or berries… and might as well throw some bacon in there.

    1. Me too Hannah – in a bowl. But sometimes picking up a sandwich is a really big draw so grilling a couple of portabellos and using them as a bun for a burger with the works hits the spot

      1. So true! Portabello burgers get extra points if the dripping juice makes it look like you murdered an alien.

  15. Started off doing my 500m row from yesterday. Finished at 1:59.3 (almost a 4 second PR!)

    Back Squats
    80×4 100#
    84×1 105#
    80×4 100#
    87×1 110#
    80×4 100#
    90×1 110#

    WOD
    5 rounds of:
    5 Thrusters 55#
    5 Burpees
    4 rounds for time of:
    4 Thrusters 55#
    4 Burpees
    3 rounds of:
    3 Thrusters 55#
    3 Burpees
    *15 min cap

    Time: 13:30
    Thought about lightening the weight after the first couple of sets, but glad I didn’t.

  16. *sigh* Sandwiches are my nemesis. I love them so much. And I love them all. Peanut butter, grilled cheese, hot turkey with peas, toasted with cucumbers & mayo…frig I could go on all day.
    I suppose my favorite one would have to be the ones I sometimes make on the weekends when we’re away or in the motorhome.. toasted with egg, tomato, bacon (lots), cheese, mayo, on those thin hamburger bun thingies. But like Trent said, in this case it’s all about the setting… I make those in a cottage or the motorhome so therefore they are special and more delicious. 🙂

  17. MOB + WUx2

    Back Squats
    80×4 35#
    84×1 40#
    80×4 35#
    87×1 45#
    80×4 35#
    90×1 50#

    Those 35# should have been 45 but my math was broken this morning and I thought I had a 45# bar instead of a 35#
    I had extra time as I had the bar all to myself so I continued

    3RM
    65#-70#-75#

    WOD
    5 rounds of:
    5 Thrusters 20#
    5 Burpees
    4 rounds for time of:
    4 Thrusters 20#
    4 Burpees
    3 rounds of:
    3 Thrusters 20#
    3 Burpees
    *15 min cap

    After watching Dominique do a few burpees things clicked and I finally figured out how to do the frog jump part of the burpee. So Thanks Dominique!

    Time: 12:00

    QOD
    I love Sandwiches!! I’d eat at Subway every day of my life if I could and I have an entrepreneurial Idea involving a certain type of Sandwich that I’ve been dreaming about for a few years now.
    My favourite would be White bread (especially that D’Italiano Brizzolio bread you can get at Superstore) lots of mayo, tomatoes and pepper. Simplicity at its best!

    1. Yum, I also love tomato sandwiches. Toasted? with a bit of cheese too? Mayo? Although just butter works okay here too. 🙂

  18. MOB + WU x2
    Foam Roller
    Back Squat warm up – 5 x 15#
    Back Squats:
    4 x 35#
    1 x 40#
    4 x 35#
    1 x 45#
    4 x 35#
    1 x 50#
    WOD – 15 min cap
    5 Rounds – 5 Thrusters @ 15# + 5 Burpees
    4 Rounds – 4 Thrusters @ 15# + 4 Burpees
    3 Rounds – 3 Thrusters @ 15# + 3 Burpees
    11:05
    Survived my first full week of regular classes!!

  19. 11am

    Mob + WU:

    Backsquat 5-5-3-3-Max (Wendler)
    95×10-135×5 (WU) 160×5-190×5-225×3-255×3-285×3

    Bench Press 5-5-3-3-Max (Wendler)
    75×10-95×5 (WU) 110×5-130×5-150×3-175×3-195×3

    12pm:

    WOD Rx = 7:29 …. that really sucked balls …

    Thanks to the nooner crew for letting me jump in! Happy weekend!!

    1. Felt really nice to be able to safely lift by myself with the safety bars on the white rack, both squat and bench press. I’ve went to failure on both last sets without risk when failure happened.

  20. Back Squats:
    80×4 115#
    84×1 120#
    80×4 115#
    87×1 125# (did x4 by mistake)
    80×4 115#
    90×1 130#

    WOD:
    5 rounds of:
    5 Thrusters @ 50#
    5 Burpees
    4 rounds for time of:
    4 Thrusters @ 50#
    4 Burpees
    3 rounds of:
    3 Thrusters @50#
    3 Burpees
    *15 min cap

    Time: 10:55

    50# was a struggle, and after 5 days in a row my body was slowing down and I don’t even know if I would call those burpees – I’m looking forward to two rest days at the cottage:)

    Thanks Mario and good job to the few at the nooner today!

    QOD: sandwiches are in my top 3 fav foods so this is a tough question…I love to make up lots of homemade sandwiches…but now that I’m thinking about this it makes me realize one of the things I’ve been missing the most since moving to Moncton in January is the convenience of lunches at Pete’s Frootique in Halifax. Their half-sized grilled paninis on flatbread with either roasted ham or chicken breast, roasted veggies (mushrooms, onions, peppers) cucumber, spouts, mayo and cheese….paired up with a small salad or smoothie. Sooooo delicious!

    1. That’s a reply to your post Cara 🙂 Now all this talk about sandwiches is making me hungry! Hungry for a sandwich. A real one.

  21. Strength back squats
    Wu 115 – 135
    150-160-150-165-150-170

    Wod rx’d
    11:55

    Twice this week I’ve doubted I could lift anything close the required % of my pr’s – ohd squat which I loathe and back squat which I now fear – and twice I’ve had no problem reaching them even though I planned to lift less. Weird

  22. Please cancel 5pm class, I wont be able to attend I’ll try to go at 6pm!! sorry for the short notice!

  23. WU MOB x 1

    Back Squats

    35lb x5
    55lb x4
    60lb x1
    55lb x4
    65lb x1
    55lb x4
    75lb x1

    WOD at 40lb
    5 Rounds
    5 thrusters
    5 burpees`

    4 Rounds
    4 thrusters
    4 burpees

    3 Rounds
    3 thrusters
    3 burpees

    Time: 15:00

    I didn’t think I could finish the WOD while I was doing the 7th round. I was really out of breathe. Thanks to Steph and all classmates cheering and encouraging, I finished the WOD at the very last second.

    Have a good weekend everyone.

  24. – Mob
    – WUx2
    – Group mob

    Back squats:
    – 105×5-170×4-180×1-170×4-185×1-170×4-195×1

    WOD with thrusters @ 85# –> 13:30

    QOD: How do I pick just one sandwich?? So many good options… Hmm… Toast (so open face) with an over easy egg (yolk MUST be runny) topped with tomato slices, red onion, avocado, plain Greek yogurt, cilantro and either salsa or hot sauce. Omnomnomnom… Or a grilled panini with some pesto, goat cheese, tons of arugula, tomato, and pepper… Or grilled cheese (mozza with a couple basil leaves up ins) dipped in a spicy tomato soup… Or… Ughhh, now I want ALL the sandwiches 🙁

  25. mob wux2
    group wu
    back squat
    210×4 225 x1 210×4 230×1
    WOD
    5 round
    5 thruster 85#
    5 burpee
    4 round
    4 thruster
    4 burpee
    3 thruster
    3 burpee
    time 9:11

  26. Back Squats

    80×4 = 325#
    84×1 = 340#
    80×4 = 325#
    87×1 = 350#
    80×4 = 325#
    90×1 = 365#

    5 rounds of:

    5 Thrusters 95#
    5 Burpees

    4 rounds of:

    4 Thrusters 95#
    4 Burpees

    3 rounds of:

    3 Thrusters 95#
    3 Burpees

    Time = 12:42

    Note to future self – do not do this WOD near Lance cause when he finishes the WOD when you’re only starting the rounds of 4 it makes you want to hurt him 🙂

    Thanks for the class Steph!!!!

  27. Back Squat
    190×4, 200×1, 190×4, 205×1, 190×4, 210×1

    WOD – #85
    Time 10:11

    Super job coaching and thanks for the help. It’s the little things that make huge improvements when it comes to lifting heavy.

  28. Strength back squats
    WU 125
    152-160-152-165-152-170

    Wod rx’d
    9:49 I think

    Great class Steph, thanks 🙂

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