Friday’s QOD

What do you think about the video below?


800m Forward
400m Backward
800m Forward
400m Backward

Compare to June 14/11

The new CrossFit Moncton promo video “Our Gym” (created by Patrick Arseneau)


149 thoughts on “Friday’s QOD”

  1. Love the video.. Great job Patrick! And kev I’m not paying extra for the free advertising I got!! πŸ™‚

    1. I second Jeff’s comment about the video…… EXCELLENT video because it capture exactly who we are.

    1. say whattttt!
      there’s no class that fit in my schedule tomorrow or saturday! :'(
      Just finished work, and working again at 3 tomorrow. Poop.
      Maybe I could go and do it on my own at noon?

  2. Great work on the vidΓ©o Patrick!!! You made me wanna do a WOD…but it’s only 7:28 and I am only registered for 18:30!!! This vidΓ©o will inspire many new member. It is really well done!

    1. Nice work. I used to run like that when I was a young pup too…maybe even faster than that πŸ˜‰

  3. Strength Front squat
    75x 5-85×3-90×1-100×1-115×1(PR) 120×1(PR)

    WOD Rx Griff

    Time = 13: 36
    Last year was a little over 15min.
    Happy with that, happy weekend all!

  4. Maybe Kevin or Pat can put it on Facebook and we can share? I am technologically challenged.

  5. So happy to see my 6am peeps! Especially Sierra! πŸ™‚
    Sorry I missed you Leesa!

    No strength…

    WOD: Griff rx’d

    T = 14:58. Exactly 1 minute PR from last year. Happy with that!

    1. When I was out on my second 800m run, Kevin and Shawn were gaining on me running BACKWARDS. I kicked myself into high gear to save myself the embarrassment of having them pass me!

  6. Shoulder Press x5
    65-85-95-105-112-116 (PR for reps)

    10:03 (22 sec pr!)

    Any time Shawn is around, I’m almost guaranteed to get a pr!

  7. Mobility
    200m run forward, 200m run backward
    WU x 1

    Push Jerk x 5

    WOD: β€œGriff Rx”

    Time: 15:57

    Enjoyed this WOD….Good class today!!

    1. You never get over looking for your kid in the picture! (Yours is particularly adorable πŸ™‚ )

    2. Awesome time on the WOD Gillyon! And I agree with the others, Lydia is adorable πŸ™‚

  8. Mob.
    Run 200m fwd, 200m backwards

    OHS x 3
    45-65-75-85-95 πŸ˜€ very happy with my 95# this am, I’ve been failing 95# since I started going to 6 am classes….Makes a huuuuuge difference going at 7!

    WOD 3/4 Rx’d

    18:15 ….only did 200m on the last backwards run. BUT on the bright side, did the whole 800m loop unbroken, which usually doesn’t happen @ 6am.

    Felt goooood working out at 7am! I wish my schedule would allow me to do it more often!

  9. While being out with a sore back – watching a video like that makes me happy! Great Job Patrick!

    I also check in on this forum every day and I’m really happy to see so many new PRs – keep up the good work!

  10. Heather (Mum)

    Great video Pat.
    Run 200m forward and 200 m backward.
    WU X 1
    No strength today.
    WOD 1/2 Griff
    Runn 400 m forward
    Run 200 m backward
    Run 400 m forward
    Rune 200 m backward
    Time 13:39 PR of 4:43 Happy with that.

  11. Mobility

    200m run forward
    200m run backward

    Shoulder press 3x

    WOD as Rx: 12:04

    The Video is pretty sweet! Your videos are always fun watch, good job Pat!

  12. Great video. Even saw myself being unflattering in the background. I won’t say where though. πŸ™‚

  13. Nice work Patrick! Finally got a chance to sit down and watch it after seeing the post this morning.

    Great day for a running WOD too!

    1. It really was ! Not to warm and a fresh breeze πŸ™‚ How did you do with your deadlift Mario ?

  14. Mobility
    200m run forward, 200m run backward
    WU x 1

    Push Press x 5 50-55-60-65-70 (PR for reps)

    WOD: β€œGriff Rx”

    Time: 13:58

    Great video!

    1. Push press x 5: 60, 65, 70, 75, 80

      Griff scale but I RX’d last time- duh!
      8:19 I guess Sonia was right whrn she said it was too easy lol
      Thanks for tips on tight core, Sonia, and Leela is precious!

  15. Mobility
    400m run (200 forward 200 backward)
    WU x 1

    Strength : Front Squats 5 x 50-55-60-65-70

    WOD (RX)
    Run 800m forward
    Run 400m backward
    Run 800m forward
    Run 400m backward
    Time : 13:39

    Another fun one πŸ™‚

      1. Thanks πŸ™‚ I was trying to keep up with Blake !! I thought I could pass him during the last 800m but it did not happen haha ! Still really pround of my time πŸ˜€

  16. Mob + Back Work
    WUx1 + 200m Run + 200m Run Backwards

    Deadlift 1RM
    225×5 – 275×3 – 315 – 345 – 375 – 395(x) – 395(x) – 365 (PR = 405)

    WOD Wx = 16:19 (PR = 15:37)

    Today’s session felt great all around. No PRs fuel the fire inside! πŸ™‚ No back problems running, big whoop!

    Great job 5h30!

  17. Mobility
    Run 400m (200forwards/200 backwards)
    Strength OHS
    35-45-55-55-60 (PR of 15)
    Run 400m forwards
    Run 200m backwards
    Run 400m forwards
    Run 200m backwards
    Time: 10:14

    I think I probably could have done this Rx.

  18. Great video!
    200m run forward, 200m run backward
    WU x 1

    Front Squat x 5
    145-170-190-215-240(2 reps-didn’t have enough in the tank to complete the last 3)

    WOD: β€œGriff Rx”

    Time: 13:14

      1. Thanks! They are getting heavy indeed. I had nothing left in my legs after this week’s WODs.

  19. Push Jerk x 3: 85-90-95-100-105….last set was heavy.

    WOD as Rx’d = 15:45.

    Not a PR by a long shot. Last June was 15:00. Probably had something to do with the wine I drank last night.

    I particularly enjoyed watching Denis dance his little jig this morning, while running backwards πŸ™‚

    Nice job on the video Pat. If I didn’t already to CrossFit, I’d be hooked after watching that.

  20. Great job on the video Pat! Makes me want to join all over again! Nice!!

    200m run forward, 200m run backward

    Strenght – Good Morning X5
    95-105-115-135-155-165 (PR)

    WOD: “Griff” as Rx’d

    Time–> 12:50

    Was a mind messing WOD, really loved it!
    Going from the 1st 400m Backwards transitioning to the 800m Run had a struggle getting any proper pace going for the 1st 100m.

    Great race Frank! Excellent push Heather S!

    And happy 2nd Aniversary Heather S! Way to crown it with your 1st Pullups without bands! πŸ™‚

    Excellent job 5:30 crew!

    All have a great weekend fella CrossFitters!

  21. MOB
    400 m run (200 fwd; 200 bkwd)
    WU X 1 (Including 1st band-free butt ugly pullup!!)

    Strength: backsquat 3’s
    135-145-155-160-165 PR for reps

    “Griff” (RX)
    Run 800m forward
    Run 400m backward
    Run 800m forward
    Run 400m backward
    Time : 18:40 PR of 1:51

    Cashout Stretching X 2 at the gym – ice bath (at home πŸ™‚ ) I’ll let you know how the ice bath turns out tomorrow. After 4 straight days of brutal wods this week, if I can get out of bed tomorrow I’ll have to put ice baths in the win column. Thanks for the escort on that last 400 Gabe .

    Great 2nd year anniversary at CFT – and here’s how it all adds up…

    Unlimted CFT monthly membership – $110
    Monthly “Paleo ” groceries – $800
    New “skinny clothes” – $2000
    Crossfit family – Priceless

    Thanks everyone for Year 2.

    1. Happy 2 year anniversary Heather! You truly are an inspiration. Watching you progress since I’ve been at CFM has been so motivating. You are a true testament to what a person can achieve with dedication, hard work and ‘heart’. Congratulations!

    2. You’re the best Heather. I hope you know how much you are appreciated and respected and CFM! Congrats on year 2!

    3. Heather you’re one of our most inspirational members. I echo what Jo said, CFM sure wouldn’t be the same without you!! I look forward to many more years of Crossfit with you!

  22. I think I have watched that video four or five times today!

    200m run forward, 200m run backward
    WU x 1

    Front Squat x 5
    120-150-165-175-190 (PR reps)

    WOD: β€œGriff” as Rx’d
    Annnd…I did not write down my time! 13:21 maybe? Doh!

    Good job all!

  23. Mobility
    400m run (200m forward/200m backward)
    WU x 1

    Strength: Front squat (x5)
    95(10)-135-150-165-185 PR reps πŸ™‚

    WOD “Griff” as Rx
    800m run fwd
    400m run bkwd
    800 m run fwd
    400m run bkwd
    Time: 14:30

    First time doing this WOD (subbed row and lunges last June due to injury).
    Wasn’t really “feeling it” today, and I’m tired after a tough week of WODs….but, happy now that I got talked into it πŸ™‚

    Cashout: 30sec couch stretch 2 x each leg.

  24. WOD – 3/4 Griff

    800 M Forward
    400 M Backwards
    400 M Forward
    200 M Backwards

    Time – 14:51

  25. Thanks for all the compliments on the video guys! As a 3 year member, I never get tired of your support in and outside the gym. I hope this video will influence at least a few people to walk through our door and see what we’re all about.

  26. run 200m forward, 200m backward
    Strength: shoulder press 85,90,95,95,95 – my math sucks. i thought the bar was 35lbs not 45 and kevin caught me. Was supposed to stop at 95. Oops.

    WOD: “Griff” as RX’d

    Time-> 13:54 I think. I should take better notes.

    The first round was pretty easy. I found running backwards was almost easier, and faster than running forward. Last half was killer. Pretty much gassed out.

    Apparently I run backwards like a gazelle. Love learning new things.

      1. Deer, gazelle, same thing. They both have hooves right? Either way I think it was a complement?

      1. I got her to come with me to the gym. That’s a success story for me. The fact that she likes it is a miracle. Lol

  27. Love the video…. just sent it to friends who are on the fence about joining… this should help!
    I really love the rowing shots of Amanda… really nice!

    200m row
    20 backward lunges
    wu x 1

    deadlifts 5RM to 125#… gradually getting closer to old weights…

    WOD modified:

    1K row
    40 backward lunges
    1K row
    40 backward lunges

    Time: 13:24

  28. Did a lot of foam rolling before WOD.. Was a little scared of this one! Knee not fussy about the backwards thing, and apparently the rest of my body now feels the same! Lol

    WOD Rx
    Great race Chris, pushed right to the end!
    Great job 6:30 peeps!

    1. I thought after the first 800 forward and 200 back I could pace you guys but on the turnaround the legs said “what are you trying to prove here. ” Brain said I’m not sure but I see where your going with this. “

  29. WU

    Shoulder Press 30×5, 35×5, 40×5, 45 x 5, 47×4

    2 rounds of 1000 m row
    40 backward lunges

    Time: 14:53

    It has been great learning new things with fellow newbies Jack and Bridget.
    Heather, I hope you have many more CFM anniversaries.

  30. mobility
    200m run forward
    200m run backward
    wu x 1
    strength – Dead lifts x 3
    225, 245, 265, 285, 305

    WOD ; Griff
    800m run forward
    400m run backward
    scale – 400m run forward
    scale – 200m run backward

    Time = 12:56

  31. mobility
    200m run forward
    200m run backward
    wu x 1
    strength – Push Press x 3
    55, 60, 65 stop arms are still to sore nice to share the bar this morning with you Elba welcome back

    WOD ; Griff
    800m run forward
    400m run backward
    800m run forward
    400m run backward

    Time = 17:22 (last time did 17:57 PR of 35 sec.)
    cash out – couch stretch

  32. mobility
    200m run forward
    200m run backward
    wu x 1
    strength – cleans-45-50-55-65

    WOD ; Griff
    800m run forward
    400m run backward
    800m run forward
    400m run backward

    Time = 17:37
    cash out – couch stretch

    Running backwards was rough on the quads!

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