Friday’s QOD

Do you have any tattoos? What was your first one?

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Run 800 meters

*40 min cap

Option: 30-25-20-15-10 reps

Since starting the Zone, Chantal's increased her A-game!
Since starting the Zone, Chantal’s increased her A-game!

36 thoughts on “Friday’s QOD”

  1. QOD: Yes, two! First was a rabbit with wings on the inside of my right ankle. Then a butterfly the size of my hand on my left hip 🙂

    WOD: Schmalls
    800m run then 2 rounds of:
    50 burpees
    40 ring rows
    30 pistols with 12″ box and 45# plate
    20 KBS 35#
    10 HRPU
    Then 800m run
    Time: 27:16

    So happy I pulled my butt out of bed for the 6am! Nice to see some new faces. Great work this morning everyone and thank you Marie-No for the motivation. Love having you coach this week!

  2. Yay Chantal! Looking great!

    QOD: Yes, I have 4. First one I was 19 🙂 suns around my ankle; 2 serpents in a heart shape on my ribcage and my 2 sons names and birth dates on each of my wrists, that’s it so far.

    What a WOD today! Good luck everyone!

  3. Aw! Thanks for the picture… perfect timing. I was getting a little overwhelmed this morning when I was dressing up (putting on jeans that didn’t fit me just a few months ago), realizing my challenge is over in 16 days. SIXTEEN days! Out of 126 days. And then I’m going to have to find a new goal to keep me going… but that’s already in the works 🙂

    Anyone interested into making better nutrition changes HAS to look into the zone. It’s easy once you get the hang of it!

    QOD: No. I wanted one when I was 16, and my dad absolutely did not allow me since I needed parental agreement to get one done. He told me: when you’re old enough to make your own decisions you can do whatever. And now I’m 27 and I still don’t have a tattoo, but I still want one. I just don’t know where to start because I have too many ideas 🙂

  4. WOD “Schmalls”
    8 of 10 HSPU with Abmat at time cap
    Did the first round all RX’d second scalled the HSPU with Abmat

    Great work morning peeps!

  5. WU x 1
    Other warmup stuff

    Coached this week TWICE by Marie-No, which was a real treat!

    QOD: No tattoos…still the same as when I came into the world.

    WOD: Schmalls (not sure where this title comes from)!

    800m run then 2 rounds of:
    50 burpees
    40 ring rows
    30 pistols with 20″ box
    20 KBS 30#
    10 HRPU
    Then 800m run


    I am absolutely knackered today, I’ve been so busy at work. The prospect of this workout this morning was daunting, but it all worked out great and I feel terrific. 🙂

    Have a lovely weekend everyone. And to those doing the Spartan Race…AROO! Good luck!

  6. Chantal, you’re looking really FANTASTIC and so strong! Way to go on setting a goal and sticking with it!!

    QOD: I have a couple 🙂 hahaha
    All of them represent a person/event/moment in my life that was meaningful to me. My very first one was a memorial tattoo. An angel with my grandmother’s name under it. It was a very emotional tattoo for me, as she hadn’t been gone for long and had been taken from us too soon. I wanted to cry, but the sign above the tattoo artist’s head said “How about a nice big cup of shut the [email protected] up”…so I sat in stoic/terrified silence 😛 bahahaha

  7. Qod: I have one tattoo that I waited a long time to get. I really wanted it to mean something so I got a celtic cross to go with my family name and all the kids names and Amy’s birth stone all incorporated. I may get more some day! ☺

    1. Very sad to miss some good wod’s this week and mostly missing Marie-Noelle’s coaching!!!

  8. QOD: none, there’s nothing I can think of that I would like forever 🙂

    Run 800 meters
    Then two rounds of:
    50 Burpees
    40 Pull-ups (ring rows)
    30 pistols (I used a box for balance after the first 15 or so)
    20 Kettlebell swings, 1.5 pood (35#)
    10 Handstand push-ups (pike on 20″ box, from knees)
    Run 800 meters

    Time: 31:50

    Fun WOD this morning, great work 6am class! Thanks Marie-Noelle!

  9. QOD: I have four small tattoos. The first one I got was at age 23 and was inspired by my favorite book “East of Eden” by John Steinbeck. It is the word “Timshel” which according to the book is a Hebrew word meaning “Thou mayest.” While a couple characters are discussing this word and its meaning in the book one of them says, “But I have a new love for that glittering instrument, the human soul. It is a lovely and unique thing in the universe. It is always attacked and never destroyed because ‘Thou mayest.’” So to me, it means free will and perseverance.

    I also have my son’s name tattooed on my shoulder, which is in his own handwriting that he wrote on a piece of paper for me when he was 3.

    The third is a lunch note that my mother had written me and that I had kept for some reason and had found in a box when I was helping my dad clean out my old room at his place after she had passed away.

    The fourth one is Megaman from Nintendo because I needed a fun one!

  10. Wow, what a workout!

    “Schmalls” as Rx’d

    Good luck to all the CFM Spartans heading down to Wentworth this weekend!

  11. “Schmalls”
    Run 800 meters
    First round full reps
    Second round scaled
    50/35 Burpees
    40/25 Pull-ups
    30/20 One-legged squats (while holding a post – scale)
    20/15 Kettlebell swings, 1.5 pood
    10/10 Handstand push-ups
    Run 800 meters

    Time 33:59

  12. Mobility + WU

    ‘Schmalls’ – scaled

    800m run, then
    2 rounds
    30 Burpees
    25 ring rows
    20 pistols – on a 12′ box – 1st time doing these! I love ‘1st timers!’
    15 KBS @ 35#
    10 HSPU with 25# + abmat for the first 7, then added a 10# plate
    800m run


    Spent a good 5-6minutes on 1st 7 HSPU. I was getting frustrated but determined to finish them. I think I may have been able to finish under 30 minutes if I would have added the 10# plate sooner. I will tackle this one again in an open gym.

    QOD: 2 and I hate them! When I grow some ‘balls’ I’ll get one of them covered someday. Ouch!

  13. WOD: Schmalls
    500 m row
    2 rounds of:
    30 burpees
    25 ring rows
    20 squats
    15 KBS 25#
    10 pushups 30″ box
    Then 500 m row
    Time: 19:57

    1. QOD: no tattoos
      However, when I RX a WOD..,.it is going on my backside.
      That will be my tramp stamp of pride

  14. wux1

    WOD: Schmalls – scaled
    800m run then 2 rounds of:
    50 burpees
    40 pull ups
    30 squats
    20 KBS 50#
    10 push ups
    Then 800m run

    time = 39:10
    burpees and last run were very slow

  15. – Mob
    – Wux1

    WOD scaled to…
    800m run then 2 rounds of…
    – 50 burpees
    – 40 pull ups (2nd set several fingers ripped, switched to ring rows for last 20)
    – 30 pistols (holding pull up rig first round, on box 2nd round)
    – 20 KBS 53#
    – 10 pike push up
    Then another 800m run

    Time = 38:04

    It’s been a while since WOD kicked my butt so hard, wow.

  16. Wod scaled:

    800m run, then…

    2 rounds
    50 burpees
    40 ring rows
    30 pistols (post for support)
    20 KBS 40#
    10 HR PU

    800 run


    Great work 6 am, and thanks for the coaching Marie-Noelle.

  17. mob+wux1 +jumping jack
    walking lunges ,inch worm
    run 800 m(400 m run)
    35 burpees
    25 pull up
    20 1 leg squat
    15 KBS(50#)
    10 pike push up
    2 round
    400 m run
    time 23:25

  18. Open gym

    wu x 1

    Strength: heavy double cleans

    WOD : 8 rounds
    100m run
    8 burpees

    Time = 10:169:35 (Pr of 1:12)

  19. QOD – Four tattoos so far. First was a set of Norse runes, then my family crest, then a traditional circular glyph, and most recently a set of 3 intertwined stars (Kim and I got that same one together).

    Mob, WU

    Schmalls (scaled)
    800m run
    2 rounds:
    30 burpees
    25 ring rows
    20 pistols to box
    15 KBS 35#
    10 hand release push-ups
    Then, 800m run

    Time: 31:25

  20. QOD: no tatoo but i love all the tatoo story and although i don’t have one i secretly admire those who have the guts to do it!… Love the idea of a child’s name in his own handwritting… Super sweet!

  21. WU + MOB + 10 Jumping Jacks, 10 Walking Lunges, 10 Inch Worms

    Run 800 meters
    2 rounds of: (1 round)
    50 Burpees (30)
    40 Pull-ups (25)
    30 One-legged squats (20 holding post)
    20 Kettlebell swings, 1.5 pood (15 35#)
    10 Handstand push-ups (10 HRPU)
    Run 800 meters
    Time: 30:08

  22. mobility
    wu x 1 + jumping jack, walking lunges, inch worm
    group wu

    WOD: Schmalls
    800m run then 2 rounds of:
    50 burpees
    40 ring rows
    30 pistols with box
    20 push press 35#
    10 HRPU with box
    Then 800m run
    Time: 35:31
    cash out – back stretch

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