Friday’s QOD

If they made a movie about your life, who would play the lead role?

We have women’s and men’s shorts for sale. As well as winter hats. There are some samples at the gym. Order will be made in a couple weeks.

OHS x5

5 rounds
9 Deadlifts
6 Hang Power Snatch
3 OHS (135/95#/70%)

Compare to Jan.24/12


78 thoughts on “Friday’s QOD”

  1. Mobility
    Warm up x2

    Strength: OH squats: 15, 20, 25, 30, 35, 40 (nice sharing the bar with you Jackie)

    WOD: 5 rounds of:
    -9 deadlifts #25
    -6 power cleans#25
    -3 OH squats #25

    Time: 6:07

    Great work everyone! Nice meeting you Lisa….you did great!!!! Fun class Mario!

  2. OHS 5x 15,25,30,35,40,45

    Wod: 5 rounds
    9 deadlifts
    6 hang power snatch
    3 overhead squats

    Time: 4:15
    Great class Mario and way to push hard 6 am crew! Welcome Lisa! Nice sharing the bar with you!!

  3. QOD: Funny question, If I live to a ripe old age, then the actor is probably not even born yet. That’s why I have a camera crew documenting my life so I don’t have to worry about want-a-be Trenchos.

  4. Mobility, Warm up x2
    Overhead Squats: 15, 20, 25, 30, 35

    WOD: 5 rounds:
    -9 deadlifts
    -6 power cleans
    -3 OHS
    I did 25# for the first 2 rounds, then had to drop to 20# for that last 3 rounds because I wasn’t able to get down into the squats properly :/

    Time: 6:46

    It was great to meet you 6am crew – you made my 2nd class very comfortable, thank you! It was good to share the bar with you Tania (short girls unite!). Thanks for all the help Super Mario!

    QOD: Who would play me in a movie of my life? I don’t think Hollywood has my body type in stock, but for the proper attitude/sarcasm, I would hope for either Emma Stone or Jennifer Lawrence for my 20s and Tiny Fey or Amy Poehler for my 30s

  5. Mob / WU / Shoulder Scap WU / Group Mob

    Front Squat x 5
    125 – 145 – 160 – 185 – 195

    Modified WOD:
    5 Rounds @ 125# of:
    — 9 Deadlifts
    — 6 Hang Power Cleans
    — 3 Front Squats
    TIME: 6:59

    HPC’s got heavy fast, but overall a fun workout.

  6. QOD: Anna Paquin. We may look nothing alike, but I’m pretty sure we’re soul sisters.

    OHS x5

    5 rounds
    9 Deadlifts 55#
    6 Hang Power Snatch
    3 OHS

    Time – 8:30

    Cannot believe how difficult 6 reps can feel. Wasn’t feeling the virtuosity today in any of my lifts, definitely time to focus on OH stuff more.

  7. Mobility and Wu x 1
    Group mobility
    OHS x 5
    115/ 135/ 155/ 175/ 205 pr for reps
    Wod rx’d 8:01
    Toigher than it looks, muscle snatched alot of them. Not what I meant to do but brain wanted to do. Legs were bothering me again. Need more Mobility and foam rolling.
    Great class Mario and great work 6 amer’s!!

  8. QOD: Probably Peewee Herman.

    OHS x5
    65-75-85 (ran out of time) (was awesome to share the bar with my Lovely)

    5 Rounds
    9 Deadlifts 85#
    6 Hang Power Snatch
    3 OHS

    Time โ€“ 13:39

    We will chalk this one up to a mental victory as I was wanting to quit in the middle of the first round.

    Thanks for coaching, Mario.

  9. Qod: (In no particular order…)

    Disney’s Ariel – girl’s got sass
    Charlize Theron – never backs away from a challenge
    Ashley Judd – she scares me a little bit
    Linda Hamilton – terminator arms
    Halle Berry – that costume as Storm!!
    Wylie Coyote – furry little dude never quits
    Annie Thorsdotter – no need to explain
    Sandra Bullock – snorts when she laughs AND still beautiful
    CFTMoncton’s Angela – have you seen that girl OHS??

    But most likely Hollywood would cast…..
    Cathy Bates ๐Ÿ™

  10. OHS x5

    WOD @ 65#
    5 rounds
    9 Deadlifts
    6 Hang Power Snatch
    3 OHS

    time = 6:46

    Used % of snatch. Last time I finished just over 5 min but used 35#, so 30lbs more I’ll take it! Fun class just the ladies!

    QOD : Sara Gilbert. I loved Roseanne and I thought Darlene was awesome. Very witty and funny. I’m a middle child I related to her character growing up.

  11. Mobility

    OHS x5

    WOD: 5 Rounds

    9 Deadlifts
    6 Hang Power Cleans @ 55#
    3 OHS

    Time: 6:00

    Fun class with Amanda and Maria!!

    Thanks Mario!

    1. Fast! I wanted to cry when you yelled time, I think I still had two full rounds left! I wanted to be done too! ๐Ÿ™‚

  12. OHS

    WOD with 70#: 9:56.

    Didn’t love the wod, snatches in a wod aren’t my favorite… but it was a fun class with Maria and Steph. Two ladies who are always proper and I was swearing my face off…sorry girls. ๐Ÿ™‚

    Fun nooner.

    Thanks Mario!

  13. WU A X 2
    OHS X 5

    WOD @ 60#

    Time: 6:25 (I think)

    Was so sure that the OHS would be the bottleneck but it was the snatches that did me in. I hadn’t factored in the “hang”… so much easier from the floor. Good thing the “9” was the deadlift count!

    Like Heather C “Wasnโ€™t feeling the virtuosity today in any of my lifts” and Kevin M “We will chalk this one up to a mental victory as I was wanting to quit in the middle of the first round.” Same and same.

    No doubt would have gone better with Angela’s form, Halle’s costume, and Linda’s arms ๐Ÿ™‚

  14. M+WU
    Group mobility

    OHS x5

    5 rounds of:
    9 deadlifts @ 30lb
    6 hand power snatch
    3 overhead squat

    Time: 6:20

    shoulder wall stretch

    QOD: I’m torn between Amy Adams and Jennifer Lawrence…both seem like witty and educated women who would be capable of holding up such a pivotal character ๐Ÿ˜‰ . Not sure about Adams, but I’m fairly certain JLaw could fall off a 24″ box -_-

  15. QOD – Probably Claire Danesโ€ฆbecause people have told me for years we look alike. A waitress years ago was convinced I was herโ€ฆcause ya know, she’d eat in the dive she waitressed Saint John NB…

  16. QOD – Cameron Diaz because I am seriously in love her.
    Perhaps if it was crossfit movie, Heather Bergeron. I’ve been told that I look like her. Best compliment EVER!

    Ps. I am signing up for a Sunday WOD. Pregnancy puking is now limited to the evenings. Yah!

  17. – Mob
    – WUx1
    – Group mob + WU

    OHS x5:

    WOD at 75# = 7:46

    Thanks so much for pointing out the WOD should be based on the lower of your snatch or squat Steph! I was set up to do it at 95# and that would have been a real bad time!

  18. QOD:
    I’d like to say a younger version of Bruce Willis, but I know it would end up being David Schimmer (Ross from “Friends”).

  19. Mobility
    Warm up x2
    Group mobility

    Strength: OH squats x5

    WOD: 5 rounds of:
    -9 deadlifts #55
    -6 hang power snatch#55
    -3 OH squats #55

    Time: 5:25

  20. QOD: Rachel McAdams…I loves her!

    Open gym
    Mobility + WUx1

    OHS x5

    WOD: 5 rounds
    9 Deadlift @ 60#
    6 Hang power snatch
    3 OHS

    ‘Bullied by Bachman’ = Annie 11:08

  21. WU x 2

    Group WU

    OHS x5

    WU 35# x 5, then 55-75-85-85 stopped there

    5 Rounds

    9 Deadlifts one-arm KB 40#
    6 Hang Power Snatch
    3 OHS

    Time โ€“ 5:40

    Very fast crew tonight at 6 o’clock. Thanks Steph,

    QOD — Steve Carell because nobody can say “That’s what she said!” better than him, except maybe me!

  22. WU x 2

    OHS x 5

    WOD: 5 Rounds with 45#
    9 Dead Lifts
    6 Hang Power Snatches
    3 OHS

    Time = 6:55

    With 45# I expected to fly through this one with ease. Boy…. was wrong on that. Snatches were the worst, but even the 45# dead lifts felt heavy.

    1. I can soooo see that! She’s got just about the right amount of kick your a$$ going to keep up with you Kimmy!!!

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro