Friday’s QOD

Bring back the No-Show Burpees?

3 rounds
15 Jerks (135/95#)
15 L-Pullups

Putting 50 overhead

125 thoughts on “Friday’s QOD”

  1. Cool Pic Greg Mac!!! Love it man!

    I am gonna go against my previous Vote of NO and I will also vote YES to no show-burpees.

    I have been very undecided on the No-Show Burpees – Yes it makes sense with respect to having people be accountable for not showing up to a WOD when someone else could have been there in their place – It is a good deterrent for sure! I was very bad for no-shows, and I definitely didn’t mind doing the burpees because I felt bad every time – just horrible and sick to my stomach every time when i realized I had missed a class – I felt bad for Kevin for letting him down – for the person on the wait-list if it was full class – for those in that class if I was holding them up – It just was awful! With so many members now, limited class times, and so many wait-list classes, I think it kind of has to be re-instituted.

    Personally, I register for the night classes well in advance so that I have those secured and know I will be there, and I attend morning classes only if I am able to get up in time and there is room in the class. So for a while now, No-shows have not been a issue for me at all in the mornings as they were before πŸ™‚

    I’d like to note that the allowance for a few minutes grace should you be running late is much appreciated though. Definitely takes the stress down a lot when heading to the gym, because Life happens sometimes and causes you to not be able to get out the door at home/work/school in time. Some of us live extremely busy lives and occasionally unpredictable schedules and I am one of those so decreasing my level of stress when it comes to going to the gym is really great for me. I HATE those drives to the gym when I’m running late (incredibly stressful/frantic/heart-pumping which is sucky because the whole reason I’m going to the gym is to de-stress/let loose/take out my daily frustrations on a weighted bar).

  2. I agree with Johnny about being late. Sometimes it happens. And for that, there will never be a consequence to it (unless it’s a daily thing). If you are late, make sure you still get your warm-up in, and you may need to sacrifice a few sets of your strength so you don’t hold up the group. I think that’s a pretty reasonable request.

    However, no-shows hurt everybody. In just over 2 months, we’ve had 52 no-shows. That’s ridiculous! When the burpees were in place, we would have had 6-8 in that same 2 month period.

    And again, sometimes life happens. For instance, Tracy called me one day because her car wouldn’t start (nothing she can do about it). Blake called because his wife didn’t get home with the family vehicle (he lives too far to run). And Tim called because he left work and found he had a flat tire.

    The common theme is that they called. I was able to go to the wait list, and inform the next person on the list that there was room for them. Which is how the system should work.

    Anyway, keep the comments coming in. I’ll be interested to see what people have to say.

    1. Correction – Make it 53 no-shows. We had an instance this morning where there was a wait list and someone didn’t show up.

  3. I agree with the conments as well. Yes to the no show burpees. No to the late burpers, if late do your warm up then join the class without holding them up. Just a suggestion, give 1 get out of jail free card per calender year for the no show burpees. Just in case something out of your control happens. If it happens the second time thhe burpees are wIaiting for you… Also if someone is constanttly late I think that would be a unigue situation that Kevin would handle one on one with the person .

  4. WU x 2

    Strength Shoulder Press x 5
    45-50-55-60-65 (4reps)

    15 Jerks @ 55#
    15 Pull Ups
    15 sit Ups

    Time: 10:44

    Bring back the no-show burpees!!! Being late is different..I don’t like the late burpees, since the kids came along I tend to run a bit late on occasion.

  5. Bring the no-show burpees. As for the late show, I don’t think it’s necessary cause as a consequence they will be the one missing their strength exercise or part of it anyway. And that doesn’t affect the group or anybody else.

  6. I think there should be burpees for no-shows and for lates. Come on people, its just burpees. What’s the worst that could happen….we get a little better in shape. That is one of the reasons we go to crossfit isn’t it?(Little tonge and cheek) That being said, if I had to choose between no-shows and lates, burpees for no-shows would be my vote.

    1. Acually, agree with this too!! hehe You’re right! Who dosen’t want a little extra work??!! hehe

  7. WOD (scaled)
    3 rounds
    15 Jerks (55#)
    15 Pullups
    15 situps

    T = 10:55
    I didn’t push myself hard enough on the pullups – would like to try this one again, I think I can do better.

    Congrats Elba on your new band for the pullups!! I told you that you were ready!! πŸ˜€
    And Trent, great job on your kipping pullups this morning, you were making them look easy!

    Definitely bring back the no-show burpees…and I like the suggestion for one free pass per year.

  8. Wu#2 x2

    Squat snatch x3

    Wod as Rx’d

    Daily squat to 275#

    Foam rolling x 5 min

  9. WUx2

    Daily Squat to 215

    Skipped strength to warmup my forearms for the WOD. Still have “golfers elbows” issue.

    WOD @ 100lbs: 13:13

    QOD: Burpees for no show: yes. Burpees for late: no

  10. WUx2
    Bench Press
    135×5 155×5 185×5 195×4
    WOD @ 115#
    First WOD doing pull ups in a few months went pretty well. Shoulder felt ok.

  11. WUx2
    Snatch x3
    55 60 65 75

    3 Rounds
    15 Jerks #75
    15 L Pullups

    Pullups were super slow!
    Squat to #165

  12. Not showing up and being late are not comparable crimes. If you are late you only hurt yourself, if you don’t show up, you hurt someone else by cheating them out of a class. I don’t understand how a person misses a class, I am on the website everyday and I am only three months in. Being late can happen. Like most parents, my kids activities take priority over mine and sometimes I am cutting it close after I drop them off. I would rather be two minutes late than not at all. (Hasn’t happened yet though) We also haven’t hit the bad weather yet and I suspect it could cause a problem or two. Arriving alive two minutes late due to bad weather should also be OK on occasion. In the end, I think you need to call out the offenders. Post their names on a Wall of Shame until they justify their absence to a coach or perform a tremendous feat of strenght lol. If you have repeat offenders, and I suspect you do, limit their ability to book more than one week at a time until they earn back the right.

    If you are going to bring them back, 50 Burpees for no show and 25 for being late.

    My .02

  13. WU x 2

    Strength Push Press


    WOD 3 rounds
    15 Push Jerk @ 45#
    15 Pullups
    15 Sit ups

    Time: 6:39

    1. Great time Shannon! Thanks for the encouragement, by the way… I don’t know that I showed my appreciation much this morning.

      1. No problem Michelle πŸ™‚ you did awesome. Good work on the pullups on the new band…woohoo. It was fun to workout with you. Back to 6am next week lol

  14. WU x 2

    Strength: Dead Lift x 5

    WOD 3 rounds
    15 Push Jerk @ 75#
    15 Pull Ups (smallest band)
    15 Sit ups

    Time: 8:56

  15. I vote “YES” – bring back the NO SHOW burpees.

    I agree with others re: LATE burpees. There is really no consequence to others when you are late.

    With the increased number of members, more full classes and longer wait lists, seeing such a large number of NO SHOWS is really disappointing and (in my opinion) inconsiderate toward others.

    I think, to be more of a deterrant, the “penalty” should be more severe than 50 burpees. Or perhaps, the first offence could be 50 burpees, but subsequent offences could be 150+ (to be served in lieu of the WOD for the next class the offender attends).

    BTW Kevin, going from 10 people per class to 11 per class and having 5 spots on the wait list was a VERY good move.

  16. WU x 2

    Strength Squat cleans x 3 55-60-65-75-80

    WOD 3 rounds
    15 Push Jerk @ 45#
    15 Pullups (Green band)
    15 Sit ups

    Time: 11:10

    I agree with most of the posts… bring back the no-show burpees, not the late burpees. The no-shows hurt the group, being a few minutes late hurt the individual. Also, I believe it can be dangerous when people are rushing like crazy to save a minute of two (I know I’ve driven above the limit to make it!) .

    Have a great weekend everybody!

  17. I would compare this to married life……oh Martine is going to be so happy with this one!!!
    If I am late coming home from a night out with the boys she won’t really say anything cause hey it happens. If I were to not show up after a night out I am sure I would face some sort of consequence.
    But if I call to let her know what is going on either way I am in the clear. I guess my point here is treat the coach as your spouse and show some consideration……just don’t expect him to do the dishes or take out the garbage!!

    Ok just show consideration and don’t treat him like your spouse, might get awkward asking him for beer money!!

    1. You have to ask for beer money? Martine is right, you are her bitch!! And please don’t allow Martine to speak with Lora ever again.. Don’t want this virus spreading!!! Lmao

      1. Just for the record, I don’t have to ask for beer money……..she just tells me when I can have it!!!

  18. Yes to bring back the death penalty…I meant no-show Burpee’s. 1st time get out of Burpee’s free card, 2nd offense 50 Burpee’s then for each additional no shows add 10 more.
    That will work.
    As for tardiness, no if occasional.

  19. I was one who always said no to the burpees. Today I changed my mind. I got up at 6:00 am to check the site and see if I got in the 7:00 am class because I was on the waitlist. I did not get in the class and then I find out there was a no show and I could have had a spot. So bring back the burpees for no shows but not for lates.

  20. QOD- Yes I agree bring back the No show burpees and maybe have 1 free pass yearly. As for late its only affecting themselves so no need for burpees.

    WU x 2
    Strength Front Squat x 3
    45-55-65-75-85 PR

    15 Jerks @ 40#
    15 Pull Ups (Ring Rows)
    15 sit Ups

    Time: 8:25

    Really happy with my progress at CF Moncton in 6 months I am now able to do some Pushups from toes I did 7 in a row this morning and Have been able to get a few Pull Ups with lots of Bands πŸ™‚ Getting There!!!

  21. wu x 2
    strength – Clean x 3

    WOD : 3 rounds
    15 Jerk (95#)
    15 L- Pull ups (knees up)

    Time = 13:52
    Cash out – foam roller x 3 min.

  22. wu x 2
    strength – Push Jerk x 5

    WOD : 3 rounds
    15 Jerk ( 60% max 50#)
    scale – 15 push ups (green & yellow bands)
    15 sit ups

    Time = 8:27
    cash out – foam roller x 3 min
    practice skill of the week

  23. wu x 2
    strength – Push Jerk x 1
    95,100 115 135 145 150

    WOD : 3 rounds
    15 Jerk (80#) yeah I know, should have been 90 but it wasnt till the drive home I figured it out.

    5 L- Pull ups then 10 knees up for first round

    15 pull ups for round 2 and 3
    15 sit ups for round 2 and 3

    Time = 9.32
    Cash out – foam roller x 3 min.

    1. Oh and Yes to No Show Burpees. I’m a morning person and it would tick me off if I couldn’t get in because of a no show. A big Thanks to those who took the time to cancel instead of being a no show, I have made it to classes that otherwise would have been missed.

  24. Kevin :
    In just over 2 months, we’ve had 52 no-shows. That’s ridiculous! When the burpees were in place, we would have had 6-8 in that same 2 month period.

    This makes no sense to me. As Johnny pointed out it’s the fact I’d be hurting someone else’s training that would bother me more than having to do a few Burpees.

    How is it possible that 50 burpees weighs more to people than stealing slots from someone else? How little do CFM members care about each other? The selfish of this is embarrassing.

    Without the numbers to back it up I would say no to the Burpee penalty. 6-8 no-shows in 2 months are probably for legitimate reasons and I wouldn’t want to see them penalized. But if Burpees prevent 52 no-shows in 2 months then absolutely bring them back.

    And no burpees for lates, you’re only hurting yourself, just like eating poorly before you show up.

    1. Good post buddy!! Jr Whopper then WOD hahhahha
      On behalf of all you friends at CFM – We miss ya Dan and Mel – come back soon πŸ™‚ πŸ˜‰ πŸ˜€

  25. Shoulder Press – 40×5, 40×5, 40×5, 45×5, 50×10(amrap)

    3 rounds of:
    15 Push Jerks (55#)
    15 Pull Ups
    15 Sit Ups


  26. QOD – I agree with no show burpees……if that was enough of a deterrent then it is a necessary component.

    WU x 2
    Strength: Front Squat x 3
    WOD: 3 Rounds
    15 Jerks – 90lb
    15 Pull-ups – beige band
    15 sit-ups

  27. Bench
    95# x8
    135# x3
    145# x3
    155# x3
    170# x3
    185# x2

    15 PushJerks 105#
    15 L-pull ups

    Time: 7:46. Β  Β  Fun WOD!!

    Double Under: 109 (PR of 9 reps) – very excited about this !!Β 

    Swimming @ YMCA
    350 meters for practice (25min)

  28. WU X 2
    Deadlifts – 5’s

    3 rounds
    15 Jerks (Rx 95 – or 60%)
    15 pull ups (Scaled to 15 pull ups and 15 sit ups)

    Time 11:39

    Started wod with 85# by mistake (should have been 75) and only made it to 9 reps in the first round. Dumped the 2 X 10# and finished with 65 which after the first round is all I could manage this morning. Some mornings are just harder…. πŸ™

    Foam roller (my butt’s best friend) X 3 min +

    QOD: Yes for no shows and yes for lates and if I could find a way to make my students do them for lates and no shows I’d love that! For me it’s a question of discipline and personal responsibility. Just like calling yourself on a No-Rep, striving to do all of it right, including getting there on time, as scheduled is what adults are supposed to do. After all they’re burpess not lashes with a cat-o-nine-tails (which is not a suggestion Kevin.)

  29. WU x 2

    Strength: Cleans x 1

    95-105-115-125-135 (2 times)- 140- ( 3 times) PR
    I need to get underneath the bloody bar!!!!

    WOD: 3 rounds

    15 jerks (75lbs)
    15 pull ups
    15 situps

    Time: 8:39

    Cross Fit Fredericton’s WOD: 400 double under’s for time.

    Time: 5:53

    Good work 4:15 crew

    Yes to no show Burpees with one get out of jail free card. No to late show Burpees.

  30. WU x 2 (Practiced some kipping PU….Uggg….still not quite clicking)

    3 Rounds:
    15 Push Jerks @60% of Max = 65#
    15 Pull Ups – purple band
    15 sit ups
    time = 9:44

    As for QOD: I vote yes to both no shows & repeat offenders on tardiness. No shows are disrespectful the the rest of your fellow CrossFitters, as there is usually someone waiting for your spot. I am sorry to say that I was one of the offending 52, when I thought I had canceled my spot, but didn’t. This was my first offense in my 2+ years at CF, but even so, it’s still poor gym etiquette & is disrespectful to other members & to Kevin. I’ll double & triple check my class reservation next time I need to cancel a class. I felt badly that someone missed out due to my error. If this resulted in burpees, then so be it…my mistake & I’ll take my lumps. In regards to the late burpees, I agree with most that this is not really a serious offense & it only hurts yourself, but if you are late on a regular basis, then leave 5 minutes earlier to arrive on time. (I cut it to the wire most mornings, arriving at 5:59 a.m.) I’ve been caught a couple of times doing late burpees, but it’s my own fault….so bring them on….it’s just burpees, not your 1st born child.

  31. WU x 2
    push press x 1
    115-135-150-165-190 (F)

    15 Jerks @ 110#
    15 Pull Ups
    15 sit Ups

    Time: 9:18

    Bring back the no-show burpees!!!

  32. WU X 2
    Strength Push Press
    WOD 3 rounds
    15 Push Jerks 45
    15 pullups red
    15 situps
    Time 9:21

  33. WUx2
    Strength – Front Squat X3
    135-155-175-195-215(PR for reps)

    3 rounds
    15 Jerks (100#)
    15 L-Pullups

    Time: 11:09

    I learned that L-Pullups are not as easy when done inside a WOD vs warmup but still a fun one.

    Great job 5:30 group!

    Have a great weekend fella CrossFitters!

  34. Looking strong Greg πŸ™‚

    I’m a no for burpees and punishments in general… If we’re going to take a behavioral approach, why not try positive reinforcement?

    I hope everyone has had a great week and that your weekend will be spectacular πŸ™‚

  35. Wu X2
    Strength: Front Squats
    45×10 – 65×10 – 75×5 – 85×5 – 95×5
    Really felt good to do FS’s tonight, as haven’t done any since late Nov. Have been avoiding nearly all strength due to my bicep/shoulder injury. No pain tonight, just minor discomfort with the last set. Still no overhead lifts, but at least this is progress.

    WOD: (Modified) 3 Rounds
    ~ 15 Dumbbell Jerks 20# (Left arm only)
    ~ 15 Ring Rows
    ~ 15 Sit ups
    TIME ==> 10:14

    First round was great, the 2nd & 3rd were pretty tough. Didn’t think 20# would feel that heavy! Liked the workout though.

    Have a great weekend everyone.

    1. ================================
      QOD: That’s a tough one… Is it because we live in this e-mail/texting world that people have such a hard time with making that phone call?… or, is it that life is so much more fast paced that people simply forget what they are signed up for?
      I tend to sign up for the same class times every week, so I usually don’t have a problem knowing what I’m scheduled for. If you are at all different times, why don’t you write down the dates and times… or use the calendar and reminder tools in your e-mail to help you remember.
      I’d be curious as what reasons people have for why they were no-shows. Maybe there are tools or tips to help first. If people are motivated by having a consequence for not calling, then bring back the burpees, but, we’re all adults and it just doesn’t make sense that we should need it.

  36. CFWU X 2
    Strength Shoulder Press (3s)
    85-90-95-110-120 They felt great
    Wod: 3 Rds
    15 jerks 85#
    15 Pullups (small purple band)
    15 Situps
    Time: 7:40 I guess I sort of did a jumping jack push Jerk cause for some reason I was spreading my feet too wide.
    **I did one extra round afterwards to make up for the round that I couldn’t do last night.

  37. WU x 2

    Back Squat x 3



    15 Push Jerks @ 95#
    15 L-Pull ups

    Time – 9:02

    Bring back the Burpees for No-Shows, also only had to do these once in 2 1/2 years…It was my fault, I didn’t think I was registered, but hey…Who’s fault was it — MINE!

  38. Bench press

    WOD with 135# -> 14:36 my last round almost killed me. Thanks everyone for the encouragement.

  39. I was very impressed with the quality of the jerks today. Everyone was getting under the bar and not push pressing it. Proper form goes a long way!

  40. I hate to be against the majority but I don’t agree with punishment. We’re not at kindergarten! We do Crossfit for fun; not to be disciplined like kids. We’re adults and should be responsible enough to cancel when we can’t make it. People that don’t should be talked to.

    Yes, I have been on the waiting list a couple of times and didn’t make it. There might have been a no show and yes, this is frustrating to know I could’ve went. I’ve never had a no show so far (well… I don’t think so) but if it happens, I would probably have a good reason.

    If the waiting list is a problem, I don’t think burpees are the solution. Why don’t we have classes every 45 minutes on the busiest days to accomodate more people? Isn’t it why we have a warmup room?

    1. Thanks for your comments Nath. The trainers have discussed that as a possible option, but we decided against it for a few reasons.

      One, that room is very crowded with 11 people in it.

      And two, when we have new members (which is often), we need to watch them and guide them through the warm-up. If we’re coaching a class, that wouldn’t be possible.

      1. It has nothing to do with the QOD but if there are new members on my class, I’d be pleased to do the warm up with them and guide them. I’m sure other crossfitters would do the same.

      2. Still doesn’t help with the overcrowding. And what about special warmups? Burgener warm-up? Group warm-up? Substituted movements, like this week when we did dead lifts instead of pullups?

      3. Ok… you asked for our opinion, I gave mine. Sorry it is different than yours.

        I was just trying to be nice by offering my help…

        You don’t like my opinion, I got it. You’re the owner, it gives you the right to make decisions regarding your business. I respect them and I always will. But it doesn’t give you the right to be so nasty with me on here. πŸ™

      4. I’m sorry if it came across as nasty. It certainly wasn’t meant to be.

        Those were the concerns we had about 45min start times at the trainer’s meeting. We couldn’t find a way around them, so we took it out as an option.

        If you or anyone else has solutions, I’m all ears. I just want to make sure the CFM experience doesn’t become watered down.

    2. I agree with everything you said Nath, it’s exactly what I think too. No to burpees for me. I also agree with Gabrielle for positive reinforcement instead.

  41. WU x 2
    shoulder press 5RM: 65#

    WOD with 60# and small band for pullups: 7:19

    still sore lower back from yesterday’s WOD

  42. WUx2

    Strenght: Cleans x5 – 35-45-55-55-55

    WOD: 3 Rds
    15 jerks 45#
    15 Pullups (Big band)
    15 Situps
    Time: 9:49

    500m Row – 2.19

    Im SO EXCITED AND PROUD of finally being off the rings and on the PULL UP BAR!!! YAY!!! Fun workout tonight!!! And thanks Kevin for helping me figue out my “mess”… I’ll NEVER forget my journal again!!! lol

    1. That’s fantastic Nadine! Congrats on all of your great progress πŸ™‚ You’re doing so great!!

      1. Thank you so much Gabrielle!!! And you guys are a BIG part of this “progress” !!! Its just amazing the feeling we get being there… the constant support we have at crossfit from EVERYONE!!
        Thank you so much….. from the bottom of my heart!! πŸ˜€

  43. Wux2
    Strength deadlift x 5
    95,105,125,145,155 (PR)

    WOD 3 rounds
    15 jerks #45
    15 pull ups (black band)
    15 sit ups


    I vote yes for no show burpees

  44. WU x 2

    Daily squat to 220

    Strength Shoulder Press x 3
    15 Jerks @ 115
    15 Pull Ups
    15 sit Ups
    Time: 8:42

    Thanks for the laughs tonight 6:30.. That was a fun class!!

  45. WU x 2

    Strength: Front squats (x5)
    These felt heavy today, right out of the gate…I guess my body is a bit tired from the WODs this week. It was nice to share the bar with you tonight Marcel. Great job on your back squats!

    WOD – modified for bum shoulder πŸ™
    3 rounds
    15 front squats @ 95#
    15 ring rows (tougher than they look)
    15 situps
    Time = 9:23

    Cashout – foam roller x 3 minutes

  46. Push press 5x
    60-70-80-90(4) got to work on my form

    WOD 3x:
    15 jerks (70#)
    15 pullups (sm & lg band)
    15 sit-ups

    Time 9:49

    500m row 1:58

    Great job guys!! Have a good weekend everyone πŸ™‚

  47. WU x 2

    Front Squat x 3

    3 rounds of:
    15 Push Jerks (90#)
    15 Pull Ups (2 rounds purple, 1 round yellow band)
    15 Sit Ups

    Time: 9:40

    Annnnd, thanks to Johnny for helping reach my Double Under PR! That’s right! I am now up to THREE!
    Seriously, glad for the tips…much appreciated.

  48. Posting a day late……definite yes for no show burpees..the schedule is getting too tight and most openings would be filled.

    WU x 2
    Cleans x 1
    65-85-105-115-115-115-115…sore shoulder and working on technique

    15 Jerk…subbed front squats (shoulder)
    15 “L” Pull ups…….

    meant to set up for 85# and used 65 by mistake…….front squats were no too bad…..hahahah wonder why

    L pull ups were assisted with the purple band and bent knee……once I stopped using any spring (kipping) from the band it was quite tough.

    Time 8:31

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