Friday’s QOD

Have you been watching weightlifting at the Olympics? If so, what have you noticed?

21-15-9
Burpees
Kettlebell Swings (53/35#)

Compare to Jan.26/11

[youtube=http://www.youtube.com/watch?v=zSE4hnVDREY]

145 thoughts on “Friday’s QOD”

  1. Other than he seems to be clearly copying my technique and is creeping up on my PR, it is amazing that when he transitions to the squat clean the whole 500lbs or so does not come above the top of his thighs and his footwork is lightning fast to get under the bar from there.

  2. Mobility

    WU x 2

    Strength: Push Press
    5x 95-135-145-155-170

    WOD
    21-15-9
    Burpees
    Kettlebell Swings (53#)
    Time: 4:58

  3. he re-adjusted his grip at the top before he pressed it. He also stepped back with front a bit and waddled his back legs forward.Thats what i did before i pressed that much last time.

  4. Warmup (worked on strict pull ups, dips and the t2b kip)
    Push jerk 5s. 45-65-75-85-95(failed…only 2)

    WOD rx’d – 4:19
    Great race, Maria. You are crazy fast on those burpees. Thinking that my transition time was too slow. Next time ..,no time for chalk!

    1. Yes no time for chalk! Haha I really pushed to keep up with you! You are soooo fast Fun morning!

    2. Holy fast batman! Your burpees must have been done at lightning speed! WOW Gillyon. Very impressed. πŸ™‚

  5. Strength deadlifts x 3
    115-125-140-150-160 (PR for reps)

    WOD Rxd

    Time= 4:26

    Liked this one!

  6. Chantal Guerette

    I saw nothing wrong with the video except that it is hard to believe that I can lift almost the same thing…

  7. Strength: Push Press
    3x 70-70-75-80-85

    WOD rx’d: 5:49

    1 second slower than last time…boooo… Didn’t post my weight last time in the comments, I’m hoping I was using 30# instead of 35#. I’ll check my book.

    Nice to meet you this morning Josh and Shawna (Shauna?)

  8. WU x2
    Strength – 1x push press
    95-110-120-125(PR)-130 (PR)

    WOD Rx’d: 7:13 … burpees are slooow! Gill and Maria are faaaaast! They finished their 21 burpees and I was jus starting my 13th! It was a good way to keep me motivated tho!

    1. Not sure what your eating for breakfast but keep doing it because your strength this week is rocking.

      1. It’s more like: I haven’t done my one rep max in like 6 months so they were long overdue and VOILA PR’s!

  9. Ive watched a little of the coverage of the weightlifting, and what I noticed is the Olympic lifts are all about proper form at blazing speed to move large amounts of weight.. So the adage is true even for Crossfit, “get good, then get fast” any other way leads to failure!

    On another note, I’m very disappointed in the use of compression gear at some of the events at this years Olympics!! It ruins the ‘look’ of the event and gives an unfair advantage to the participants… And I mean cycling! Not beach volleyball.. Lol

  10. QOD: Notice in the video, the guy’s knees cave-in just a lil bit on the way up. Understandable, I mean look at the friggin’ weight on that bar. Gettin a PR at the Olympics must feel amazing.

    Also, I got me thinking, how does Aja Barto’s snatch lift of 290# at his Regionals measure up VS the olympians?

    1. Yeah I figured, just looked it up. At 220 lbs, Barto would compete in the 94kg category. Olympic record for that lift & class is 412#… Then again the dude is 6’5″.

  11. Wux2
    Strength. Push press x1
    95 105 115 130 140pr

    WOD. 21-15-9
    Burpees
    Kbs. 53lbs

    In 7:15
    Rob B

    Β Β 

  12. If you’re signed up for the body comp test tomorrow, please check out the following to prepare πŸ™‚

    theholisticdietitian.ca/Body_Composition.html

  13. MOB
    WU x 2

    Strength: Back Squats 5×15; 5×20 x 4 sets

    I didn’t worry so much about the weight that I was using but focused a lot more on form. Thanks for the coaching, Rob! You were fantastic and helped me so much!

    WOD:

    21-15-9
    Burpees
    KBS – used 10# (obviously, an area to work on, here) πŸ™‚

    Time – 9:54

    It felt so good to lay down on the ground, when I was finished! I know I have so many areas upon which to improve, but I love being pushed like this. I’m a million miles from my comfort zone and I love it! πŸ™‚

    Thanks everyone in the 8:30 class for the encouragement – YOU ROCK! πŸ™‚

    1. Just remember Robyn that fitness is a journey, not a destination. I’ve only been at CFM 8 months and I’ve already learned these three things: 1) The workout always wins, 2) There is ALWAYS something to work on! and 3) Success is knowing you just gave 100% at whatever workout you just did…so I would call you successful already!

      Keep up the good work!

    2. Sorry, I may have gotten the name wrong… πŸ™

      Ron…or Rob, coaching today? I’m chronically horrible with names.

    3. I’m so impressed with your perseverence Robyn. You have a wonderful attitude and it is fun to see you progress. I wish you could see my list of “things to work on”. The more I do Crossfit, the longer it becomes. This is a sport that will challenge you (and me) for years and years to come. That is one of the many things I love about it πŸ™‚

  14. WU as posted
    practised some ring pull ups.
    strength, bench press
    [email protected] 115, 125, 135, 145, 155 (2) then failed
    thanks for shring the bench Josh

    WOD Rx
    5:30
    all sets unbroken
    I went there looking for this as that 53 lb kettlebell is what hurt my score so bad at the Hopper.
    i was determined to beat that kb this morning.
    revenge is sweet haha

    i

    1. Ooooooh, Robyn. Love that commercial. Have seen it several times during Olympics coverage. Get goosebumps every time!

  15. 21-15-9

    Burpees
    Kbs. 30lbs

    Time – 5:37

    Good job everyone! πŸ™‚
    Now Im off to Bathurst for the week! Gonna try to go visit Crossfit Xclusive! πŸ™‚
    Sure gonna miss you guys!
    See you all next week…or maby at the beach WOD Saturday!
    Speaking of wich… why don’t we meet at the gym and follow each other there…cause I have no idea where it is… πŸ™‚

    1. oups I forgot my strenght…

      Cleans 5x 65-70-75-80-80

      Thanks for the tips Ron and Eric! πŸ™‚

    2. Good job Nadine! We’re going to miss you next week. Enjoy your vacation! Hope to see you at the beach WOD next Saturday. We will make sure there is a map at the gym so everyone knows how to get to Jeff’s…if you don’t get a chance to see it, send me a message on Facebook and I will give you directions. πŸ™‚ And bring the kids!!!

      1. Thanks Lora! πŸ™‚
        We’ll try to make it! And yes, if you can send me the direction it would be great! I don’t think I’ll be back in time to go to the gym before Saturday…
        Thank you so much! πŸ™‚

  16. ValΓ©rie Arseneau

    QOD : Unfortunately, have not been watching the Olympics. Usualy i’m glued to the TV during the Olympics but not having cable and little to no time to look it up online is making it difficult to stay updated.

    Looking forward to being able to check out an Oly class though!

  17. MOB

    Modified WU x 2

    Skipped strength (Did not want to overuse my elbow with Burpees heading my way)
    Stretch / Foam Roller

    WOD Rx’d

    4:53

    Interesting to workout in the AM. Great job 8:30 class!

  18. Chantal Guerette

    Mobility
    WU x 2

    Strength Back Squat 5 x 60-65-70-75-80

    WOD
    21 – 15 – 9
    Burpees
    KBS (at 25lbs)

    I wanted to work with the 30lbs but there was only one and I didn’t feel like fighting with my sister to get it hahaha !! Hint hint Kevin… Maybe we need more 30lbs kettlebell…

    Time 5:27

    Good job everybody and THANKS Ron for all the tips and the words of encouragement !! Really appreciated πŸ˜€

      1. Chantal Guerette

        Hahaha good idea Chantal ! Except the last time I used the 35lbs was at the Hopper and… my food came back up a little HAHAHA !!! Sooo I’ll wait a little ppffhahaha !!

    1. Great work on the squats, and the WOD. FYI – I saw you going hard against your sister, was fun to watch.

  19. WU X 2
    Strength X 3
    Deadlift
    90-100-105-110(1)
    WOD
    21-15-9
    Burpees
    KBS 25#
    Great combination. My least and most favourite moves
    Time 7:05

    1. Chantal Guerette

      Your favourite HAS to be the KBS… Burpees are nobody’s favourite in my opinion !

  20. Wupx2
    Front squatx3
    95-100-105-115-120×1
    Wod
    21-15-9
    Burpees
    Kbs
    7:06
    1/2-20lbs-35lbs
    Nice work 8:30 peeps!

    1. Ewwwwww…..that’s just stupid. Really? What is the point? (of doing this I mean, not the video).

    2. Chantal Guerette

      I’m glad I read all the comments before hitting play… Helped me decide that I’m not going to watch this video afterall !!

  21. Stopped at the gym this pm since im leaving tonight for the weekend.

    Wux1

    250m row

    WOD as Rx’d: 4:03 (26 sec PR)

    Still shaking

  22. MOB
    WU X 2 (6 skinny p.u.)

    Push press 5’s
    65-75-85-95-100

    WOD as RX’d (35#)
    21-15-9
    Burpees
    KBS

    Time: 5:05 (PR if 1:12)

    Love this one – but a good day to be standing under the fan! Enjoy the long weekend everyone πŸ™‚

  23. Christine Bachmann

    Mobility
    WUx2
    WOD: 21-15-9
    Burpees
    KBS @35
    Time=5:32
    My second WOD Rx!!!! Ya baby!!!! LOL

    1. Nice work on this one Christine, Rx!! yay.. it must be due to the quality coaching you’ve had over the last two days, cause both have been RX? whaaaattttt!!!

    2. YEAH BABY!!! Another WOD as Rx’d! You’re kicking butt! Look out Terry, she’s coming for ya!

  24. WU x 2

    OHS x 5
    65-85-90-95-100 (5# PR reps)

    WOD as Rx’d:
    21-15-9
    — Burpees
    — KBS @ 53

    Time: 6:03

    Starting to get more used to 53# KBS…but Burpees killed me again.
    Great job 4:15-ers!

  25. WU x 2

    push press x 5
    105-125-140-160-175 (5# PR for reps – I was stuck at 170-173# for the past 3 months)

    WOD: 21-15-9 Rx
    – Burpees
    – KBS @ 53#

    Time: 6:59

    1. Good work on the WOD Frankie! Way to push through! Congrats on your push press PR, too πŸ™‚

  26. Mobility
    WU(+) x1, 14 reps each, all unbroken except Straight Pull-Ups 8-3-3

    EMOTM (5 mins): 15 Wall Ball shots @ 10#

    WOD @ 35# = 3:51

    Was a bit scared to go Rx in regards to KBS, so I took the safe route. Should’ve went 40# maybe… oh well.

    I like burpees.

  27. WU X 2

    Strength – Squat Cleans X 5

    95-115-135(2)-135(4)-135

    Did all squat cleans since I’ve mainly been doing power cleans and got up to 155 with them for 5 reps. Sticking with Squat cleans in the rotation until they are at the same weight.

    WOD @ 50#

    Time – 6:04

  28. Mobility
    WU x2
    no strength today head was throbbing

    WOD
    21-15-9
    Burpees
    KB swings #53

    Time 4:43

    Loved this workout love both these movements felt really good and my head wasn’t bothering me during the wod πŸ˜€ great job today everyone this heat was nasty for such a sweaty wod.

  29. WUx2

    Strength – SDHP X5
    65-85-95-105-105-105

    Last 2 sets of 105 snapped the hips, did not before. Thanks Corinna! πŸ™‚

    WOD as Rx’d
    21-15-9
    Burpees
    KB swings #53

    Time –> 5:52

    Great job 5:30 crew!

    Have a great long weekend fella CrossFitters!

  30. Mobility
    WU x 2

    Strength: Front squat (x1)
    95(5)-135-155-175-195-205
    Not a PR but I felt that was all I had in me.
    Felt reeeeeeeeaaaaallllllly heavy tonight. The weather doesn’t help. Maybe next time.

    WOD as Rx’d
    21-15-9
    Burpees
    KBS @ 35#
    Time = 4:36

    Great work today everyone! Some fast times posted!

  31. Mob
    2x WU

    strength deads x 3
    135×10-155×8-225-275-295-305-315 PR reps

    Wod Rx
    4:07

    fun Wod even with the heat!

    1. Sweet!!! Nice time on the WOD. Super fast! Congrats on your deadlift PR, too. That’s a lot of weight!

  32. Mobility
    wux2
    Strength
    Deadlifts x5
    60,70,80,90,100(PR)
    WOD
    21-15-9
    Burpees
    kBS @ 25
    Time: 5:20

    Great job 5:30 class! It was a hot one today.

  33. Strength
    Push Press x5
    100-110-120-130-140 PR5
    WOD Rx’d
    21-15-9
    Burpees
    KBS #53
    Time: 5:20

    Ron shared some tips for walking handstands. Felt a lot more stable and got 4 steps.

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