Friday’s QOD

Back squat, Front squat or Overhead squat: Which reigns supreme?

10 rounds of:
100m Sprints

Compare to June 29/10

Jennie and Leslie are off to the races

73 thoughts on “Friday’s QOD”

  1. Big day today!
    Trophy club for 100 Straigth DU’s. Woo hoo
    100 m sprints
    14 sec, 14.21, 14.16, 15.13, 14.94

  2. WUx2

    Running Drills

    10 x 100m sprints:
    I only made it up to 7 sprints, felt like throwing up on this one! haha

    slowest time 20 sec, fastest 17:33. Need to work on this.

  3. QOD: I love me some heavy backsquats, but the Mother (or Daddy…don’t want to discriminate) of all the squats is definitely the OHS. It requires everything: strength (upper and lower body), balance, flexibility, courage (well, maybe that’s just me). Maybe some day I will learn to like them as much as I like back squats. Maybe…

  4. Modified WU x 2
    2 min skipping (managed 5 DUs…still frustrating)

    Running drills

    10 x 100m sprints
    (got 8 in… barely avoided pukie)

    15:54 / 15:56 / 15:63 / 15:56 / 17:31 / 17:81 / 16:87 / 17:03

    Not hard to tell where I hit “the wall”. Tweaked my knee a little on the 17:81 but felt normal enough on the walk back to start to continue.

  5. Wow…this was a tough week of WODs
    100m sprints
    16:10 – 16:25 – 16:67 – 17:74 – 17:85 – 17:90 – 18:21 – 18:28 – 18:22

    I usually don’t mind running, but this was tough. Almost met puckie. Still feeling funny.

    1. Nice job! I had NO idea what I was in for on this one, I think I’m going to hurt tomorrow.

  6. QOD
    My first love was front squat, up until a few weeks ago when we did 100 rep back squat.. Kevin showed me the low rack position for holding the bar and it went from painful to ‘oh shit I can do back squats’ .. I’m hoping for some sort of epiphany of the same type to make me love OHS!! Coach? :). So until then it’s back squats all the way!!

  7. I am not sure if I want to do this one today simply because I have a yard of mulch that I have to put on my flower beds and shrub gardens tomorrow and I want to walk, bend over and breath without hurting!!!

    I did this WOD in June 2010. I will never forget that day for the rest of my life!! It was my first day of summer vacation and immediately after the WOD, I heading to the Miramichi to go salmon fishing with friends for a few days.

    Let’s say that I almost drowned in the Mirachimi River because I could barely fight the weak current that day due to my legs and abs being so sore. The awkwardness of trying to walk with my neoprene chest waders did not help much either I might add. I looked hot!!! lol!!
    I did not catch a salmon, but even if one had grabbed my hook, I am sure that I would not have had the strength to battle it out with the poor thing because I was so sore that it even hurt to breath.

    I know that it is not a a good idea to post such comments because it scares every one half to death, but I am sorry guys, I saw this WOD today and it was deja vu all over again!!

    1. After reading this, I think I’m glad I’m going golfing this afternoon instead 🙂
      Good luck to all who take on the challenge!

    2. Corinna…I vividly remember this WOD as well. This was the first work out I did with you. It was 6:00 a.m., and we were racing partners on this one. I wish I could say I had fonder memories of my first meeting with you. Of ALL the WOD’s I’ve done at CrossFit Moncton, this is the one that stands out in my memory, and I came as close to puking as I have ever come at the gym.

      So, it is with relief that I was out of town last night and today, and missed today’s WOD… sad 🙂 I will say, however, that I managed to get a GREAT work out last night while dancing my ass off at Tom Petty & the Heart Breakers concert in Halifax. What a fantastic show. I’m still on a high!

      1. Glad you had a great time Heidi! We should be proud of ourselves for getting through 10 rounds of that one 2 years ago!! lol!

    3. Great story Corinna!! We salmon fish on the Mirimichi and your likely very glad none hooked that day, it’s a fight on a good day!!

  8. Heather (Mum)

    QOD Love back squats. No love yet for Overheads. Not sure there ever will be love here.
    Did 6 sprints today.
    27.84 -27.59 -26.59 -25.85 -27.34 -26.28

  9. QOD – ANSWER: Always loved BACK SQUATS, and a very close second is OVERHEAD SQUATS!!
    If I can use Elissa’s word this week, OHS’s feel somehow “empowering” 🙂
    Front Squats have always been at the bottom of the overall ranking.

  10. QOD:
    Favourite: Back Squats! Love the power and watching the bar “bend” over peeps shoulders as they push up that weight!

    That being said, like the snatch lifts I truly appreciate the combination of strength & technique required to pull off Overheads. I don’t think they will replace Back Squats as my fav, but I am probably more proud of OHS PRs…when they happen.

  11. Anyone else feel like we’re being set up for a sizeable run next week? Not that coach would EVER set us up for anything like that…

      1. Yeah, remember that time, we did a WOD, then the cashout turned out to be doing the WOD again?

        Good times.

  12. So here I am this morning, all excited to see sprints. Always missed them in the last 2 years. But now people are saying they cant walk, stories about puking, etc.

    Now Im a sad, sad crossfitter. 🙁

  13. WOD
    10-100m sprints
    15:64–15:72–15:84–15:91–16:12–16:88–Ran out of time(no pun intended)

    This was hard!!!
    I’m with Gillyon….I almost made puckies wall and i have been scared of stairs all day..

  14. QOD: I love Overhead Squats!

    WOD: 10 rounds of 100m sprints: (only did 7 this time!)

    1. 17:33
    2. 16.69
    3. 16.94
    4. 16.88
    5. 17.22
    6. 18.53
    7. 18.68

    1. Fast times! QOD: OHS. I remember disliking them so much in the beginning. Love them now!

  15. Mario :
    Yeah, remember that time, we did a WOD, then the cashout turned out to be doing the WOD again?
    Good times.


      1. You have no idea.
        We thought we were doing a five-minute wod, so you don’t pace, it’s balls out for five minutes. When we were done and laying on the floor, Kevin said: “your cash out is to do that again. You have three minutes to get up & get ready!” It was horrible.
        And he just laughed while we cursed him.

  16. WUx2
    Running Drills Only got to do 8, as I had to get to work
    Fastest: 18.17
    Slowest 19.34

    Don’t have my book with me, so don’t remember the in betweens. Fun stuff, wish I could’ve finished. Wish even more that I could run faster!

  17. WOD – 10 Rounds of 100m sprints
    1. 18.7
    2. 18.3
    3. 18.34
    4. 18.64
    5. 19.63
    Pulled something in my 6th attempted and rowed the rest of the way
    6. 18.1
    7. 18.2
    8. 18.7
    9. 18.6
    10. 18.6

    QOD – I think you get the best bang for your buck is the OHS, but rather be doing Back Squats in a WOD if I had the choice of the three.

  18. WOD – 13.48, 14.43, 16.25, 20.28, then puked in my mouth a lil…

    Big engine, little tank. Very Humbling. Technique on first half of third run felt good tho, next time try to stick with that instead of burning out early.

    Good job 5h30!!

    1. You gotta love any post that ends in “…then I puked in my mouth a little”.
      Holy fast first time! Nice job!

    2. Impressive times Mario. That WOD was another one that looked way easier on paper. 😉

  19. MOB
    1 Round
    10 Squats
    10 Good Mornings
    10 Straddle Situps
    10 Box Jumps
    Sampson Stretch

    2 min skipping (79 – PR, 31)

    10 Rounds
    100 M Sprint


  20. WUx1
    2 min skipping
    Running Drills

    10 x 100m sprints:

    completed 8 rounds,- could have should have done 10
    This was a different WOD, gonna feel this one for a few days

  21. MOB
    1 Round
    10 Squats
    10 Good Mornings
    10 Straddle Situps
    10 Box Jumps
    Sampson Stretch

    2 min skipping

    WOD – scaled
    10 Rounds
    100 M Row


    Really would have loved to do the run but right calve still tender.


    Then Gerry challenge me to a 45# Plank for time.

    I challenge you Gerry to POST your results!!!

    Foam Rolling

    Excellent job 5:30 crew!

    Have a great weekend fella CrossFitters!

  22. What a WOD today. 🙂 Didn’t read any comments before coming to this today so didn’t really expect much.. then i heard people talking… haha..
    was bound and determined to not get 20 after 4th round
    was PUMPED about my numbers. Almost met pukie after round 9….. came home expecting to get some hellos from my dogs,….but finally, pukie greeted me. If it doesn’t happen at the gym, do i still sign the sheet?. haha
    great job 6:30.

  23. WOW… I am jealous not to have experienced the intensity of today’s wod… did 10 times 100m row (fastest 22.2 sec)… not even close to the intensity described by all about the sprints… hopefully next time it comes around.

    plank: 3 x 1 min

  24. Mobility
    WU x 2: 10 squats/10 good mornings/10 straddle sit ups/10 box jumps and samson stretch
    (duh…I think we were only supposed to do that once)

    2 min skipping
    Running drills
    (LOL…almost smashed into the wall. So focused on moving forward I forgot how to stop)

    WOD – 100m sprints (OMFG!)

    17.04 (nice race Frankie)

    Stopped at 7 rounds. Achilles really hated me at this point, and the rest of my body not far behind. Changed shoes after 4th run from NB minimus to regular runners hoping to quiet my Achilles, but it didn’t help much. In fact, I felt much more stable in the flats than in the regular old running shoes.

    Great job 5:30 crew!

  25. QOD — Back Squats love putting on big weight and going for a one rep max. However, after much struggle with OHS I’ve come to appreciate them…

  26. Loved watching people push themselves today. Great job!

    I’ll answer my own QOD today.

    Overhead squats reign supreme in my world now. They include so many aspects and it’s very demanding. Technique has to be spot on, or it’s a failed rep. Used to be my biggest goat, now one of my biggest strengths.

  27. I was about to cancel today’s WOD cause I had so many things to get done, and I though I could just do a few sprints here at home… But am I ever glad I went! Thank you SO MUCH for the class and technique tonight Kevin!! It was awesome!!
    Love the fact that you also took videos of each individual to later discuss our technique.. Thats what I call AWESOME COACH!!! 😀
    Great job everyone!!

    Oh! And for the QOD, I would say OHS .. all about technique!

  28. Ok so Sonia warned/corrected me when I said the WOD shouldn’t be too bad…. 100 m “seemed” short on paper!! Oh my, glad I got through, stayed fairly consistent. 1st time was best even though I think my form/technique got significantly better in the rounds.

    Best was like 17.33 and worst (last) was 19.09. Or thereabouts. Really didn’t want to hit that 19 and pushed as hard as I could, but happy I did all 10 rounds. Never felt pukie, but almost felt hungover after….ODD!! Anxious to see how legs feel in the morning…and then doing those 100 squats at the end tomorrow!!

    QOD: have to agree with OHS…got to nail it right or you’ll fail it…and it does take more courage, agree with Lora on that.

  29. MOB
    1 Round
    10 Squats
    10 Good Mornings
    10 Straddle Situps
    10 Box Jumps
    Sampson Stretch

    2 min skipping

    10 Rounds
    100 M Sprint


    Took Kevin’s advice and stopped at 6 rounds!

  30. MOB
    1 Round
    10 Squats
    10 Good Mornings
    10 Straddle Situps
    10 Box Jumps
    Sampson Stretch

    2 min skipping

    10 Rounds
    100 M Row


    Really wanted to do this wod but my calve was still sore.. Nice rowing Gabe!

  31. MOB
    1 Round
    10 Squats
    10 Good Mornings
    10 Straddle Situps
    10 Box Jumps
    Sampson Stretch

    2 min skipping

    5 Rounds
    100 M Sprint


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