Friday’s QOD

How do you like your eggs? Scrambled? Over easy? Poached?

Build up to WOD weight
3-2-1
Deadlift
HPC
Push Jerk

“DT”
Five rounds for time of:
12 Deadlifts (155/105#)
9 Hang power cleans (155/105#)
6 Push jerks (155/105#)

Compare to Aug.1/12

The Samon Stretch - make sure you do it daily.
The Samson Stretch – make sure you do it daily.

48 thoughts on “Friday’s QOD”

  1. 3-2-1
    Deadlifts, HPC, Push jerk
    65-85-95-105#

    WOD @ 85#
    8:10

    Really wanted to try this Rx but thanks Shane for reminding me to take is easy, my back wasn’t ready for all those reps at 105#
    Fun morning with the 6am, thanks Maria!

    And thanks Gabe for putting my bar away while I chatted it up with Heather Steeves 🙂

    1. Nice work Cara, still tough at a scaled weight. Look after that back. Get it nice and strong again!!

  2. Mobility
    WU x 2
    Group Mobility

    Build up to WOD weight
    3-2-1
    Deadlift
    HPC
    Push Jerk
    55-60-65-70#

    WOD: “DT”
    Five rounds for time of:
    12 Deadlifts @65#
    9 Hang power cleans
    6 Push jerks
    Time: 8:30

    Thanks for the class Maria. Good job everyone!

  3. I love eggs cooked anyway, go to is just fried or scrambled.

    Mobility and Wu x 1 Group mobility and Wu

    Strength build up with Wod movements
    3-2-1
    Deadlift
    HPC
    Push jerk
    135/155/175/195

    Wod DT
    Rx 8:50
    Great class Maria!
    Great work 6 amer’s!

  4. Build up to WOD weight
    3-2-1
    Deadlift
    HPC
    Push Jerk
    45# – 55# – 60#

    “DT” @ 45#
    Five rounds for time of:
    12 Deadlifts
    9 Hang power cleans
    6 Push jerks

    Time: 12:09.

    Wow, wow, wow. That was hard on the hands and forearms.

  5. QOD: Omelettes!

    Built up to 135

    WOD @ 135
    8:11

    Felt good to move again (kinda). Forearms were burning. Lungs and heart were trying to escape my chest. Ahhh CrossFit.

  6. “DT” at 60#
    Five rounds for time of:
    12 Deadlifts
    9 Hang power cleans
    6 Push jerks
    10:43

    First round at 65#, changed to 60# quickly. Tough one.

  7. Build up to WOD weight
    85-95-105

    WOD Rx
    10:02 🙂

    Great job 8:30, it was nice to have a big class!!

  8. 3-2-1 with 135# did them twice

    WOD
    11:42
    135#
    And it was all burning except push press

    On a positive note approaching 100 classes since December and started at 291lbs now I’m a sleek 275
    ( and I havnt had sugar all week and it’s killing me I’m starving)

    See you all tommorrow

  9. 3-2-1
    Deadlift
    HPC
    PJ
    55-85-95-105

    WOD 12:35 ( 6 rounds ) can’t count and rather do an extra round then short a round . Oh we’ll . Lesson learned !!

    @ 85

  10. 3-2-1 of DL-HPC-PJ

    “DT” @ 135#
    Five rounds for time of:
    — 12 Deadlifts
    — 9 HPC
    — 6 Push jerks
    TIME: 9:57

    7 seconds slower but 35# heavier. Really need to get my overhead movement volume up.

  11. “DT” @40#
    5 rounds for time
    12 deadlifts
    9 HPC
    6 Push Jerks(Push Press for leg reasons)

    Time: 8:02

    Being able to do pretty much the same WOD as everyone else is really great. I’m getting there!

    QOD: I like eggs any way. My favourite is either scrambled or hard boiled.

  12. mob wux1 group mob
    build up to WOD weight
    3-2-1
    deadlift
    HPC
    push jerk
    65-85-85
    DT
    5 round for time
    12 deadlift 85#
    9 HPC
    6 push jerk
    only did 3 round forearm was hurting

  13. wux1
    group mob
    build up to WOD weight
    3-2-1
    deadlift
    HPC
    push jerk
    95-135-145-155-165

    “DT” @ 135#
    Five rounds for time of:
    12 Deadlifts
    9 Hang power cleans
    6 Push jerks

    time= 10:22
    PR of 15# and 1:04

  14. WU x 2
    Group MOB and movement practice

    DT @ 55#
    12 DL
    9 HPC
    6 Push Jerks
    10:06

    QOD: Eggs Bennie…yum.

  15. DT:
    2 rounds at 155# (bad idea)
    3 rounds at 135# (better idea)
    11:45

    Lesson of the day: Baby steps…

    Thanks Coach Kevin!

  16. M+WU
    Group mob

    Build up to WOD weight
    3 deadlifts- 2 HPC- 1 push jerk
    45-55-65lb

    WOD: DT
    5 rounds of
    12 deadlifts
    9 HPC
    6 push jerk

    10:47

    400m run

  17. DT RX’d 11:46

    Last two rounds took just as long or longer then the first three, started too fast out of the gate.

  18. Wux2
    Build up to WOD weight
    3 deadlifts- 2 HPC- 1 push jerk
    95-115-135-145

    WOD @ 115
    Time–>11:22
    PR of 1:36 from August 8, 2011

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