Friday’s QOD

What makes a workout “tough”?

75 Power Snatches (75/55#)

Compare to May 3/11

Some of the ladies in our Prep Course working hard

162 thoughts on “Friday’s QOD”

  1. Mobility
    400m run

    WU x 1

    Burgener Warm Up x 2 power snatch

    Strength: power snatch

    WOD β€œRandy”
    75 Power Snatches 75#
    Time: 6:08

    400m run

  2. Strength Power Snatch
    35×3 45×3 55×3 65×2 75×2 80x 2 (PR) so excited for that, I had struggled at the games to get 1 rep at 75.

    WOD Randy @ 45#

    Time = 7:20

    PR 2:01 min and used 35# last time. Great job doing this Rx Elba and Chantal!

    1. Nice job Maria! Congrats on your Snatch PR AND your PR on the WOD. 10# more and 2 minutes faster is great progress! πŸ™‚

  3. WU x 1

    Burgener WU x 2

    PRactice Power snatch 3×55, 3×65, 3×75, 2×75, 1×85

    WOD Randy as RX’d : 8:26 … 1:22 PR from Aug. 2010

  4. Chantal Guerette

    QOD : I try to spot someone a little stronger/faster than me and I try to keep up with that person !! Thanks Evan and Rob for pushing me without knowing it… well you know now πŸ™‚

    1. I’m with you on this. I do the same thing. Usually Jeff S or Darsey is my target. Thanks guys. πŸ˜‰

  5. WU x 1

    Burgener WU x 2

    Power snatch
    3’s 45-55-65
    2’s 75-75


    Randy as RX’d : 7:28 … 1:05 PR from May last year~~

    Nice class!! Good job coach Ron!! Maria Impressive with your 80 lbs snatch today, you are amazing πŸ™‚

    1. Nice PR on the WOD, also taking control this morning, hahahahahaha. Mornings are fun to coach with such a great group.

  6. QOD: There are no tough WODs, only challenging ones. Its only “tough” in your mind. Mental grit is the name of the game

    Strength Power Snatch x3
    45-65-75-85-95 (Shoulder started to hurt a bit so stopped)

    WOD @ 55# (Kept it light…I am NOT re-injuring my shoulder/elbow)


    Great job 7:00 AM’ers
    Thanks for taping up my rip and for the great coaching Ron

    1. Mob
      Burgener WU x 2

      Strength Power Snatch x3

      WOD @ 35#


      Thanks for the Great Tips Ron!! πŸ™‚

  7. Warmup
    Power snatch (3s) 15-35-55-65 (going too wide on the 65…so I dropped back down to 55)

    WOD @ 45lbs
    Time 6:37

    This was a humbling WOD. I was hoping to do rx’d but seeing how my technique was on the 65lbs..I thought 75 reps would probably lead to injury. Then, I was aiming for under 6 minutes with a lighter weight….blah.

    Great work 7amers. πŸ™‚

    QOD – With crossfit there are different types of “tough”. The WODs that I find mentally tough are the ones that the reps increase, such as 9-15-21 or WODs that require just one movement such as Randy, Grace and Karen. For the physical aspect of “tough”, if I leave the gym and didn’t find the WOD tough…I question whether I pushed myself enough.

      1. Thanks, Ron! I am a bit needy when it comes to lifting. I appreciate the positive feedback and the helpful hints.

    1. You’re right Gillyon – those ascending wods play terrible mind games and are super tough!

  8. QOD: Any workout that gets me out of my comfort zone….and seriously, that can be ANY WOD. On paper, a workout can look “not so tough” but add in that magic ingredient called intensity (while maintaining proper form) and that workout will kick your butt! Why do you think we AMRAP or do workouts “for time”? If you had all day to do Fran, would you even break a sweat? Go hard! Go heavy! Go fast! Get uncomfortable πŸ˜‰

    1. Great post Lora, you live by your words and your great results show. I admire your drive and intensity.

  9. WUx1 (8×30# pullups then butterfly kip progression)
    Burgener WU x 2

    Strength Power Snatch x3
    45-65-75-85-95-105-115(believe this could be a PR of #10, need to start writing down Oly #s)

    WOD Rx -Time: 7:28
    For the record I hollered out time before Elba πŸ™‚

    1. I’m pretty sure I heard her first… Jus sayin!! I’d rather be on her side… don’t mess with Elba this morning! She’s the boss!

    2. Really I hollored out time before Elba??? someone is asking to sleep in the couch tonight :)!!! and Chantal you are a smart girl!! and yes babe we both finish at 7:28 deal with it hehe!!

    3. I heard you but Elba scared me today…… Bahahahahaha. Good hard work on this WOD Trent, you pushed real hard.

  10. QOD: All Crossfit wods are tough, that’s why we get results. But ones that are harder than others for me are ones that have my goats. They get to me mentally and I have to push harder to get it done. And to not cry. πŸ™‚

  11. QOD: Besides doing a wod that focus on weaknesses, I believe any WOD I lose proper breathing makes for a tough wod. Ex; starting out too fast could make a 10min wod seem like 30 mins where good controlled breathing can make a 30min wod feel like 10 mins.

  12. QOD: Tough wods for me are short ones. They force me to push extremely hard and usually become oxygen deprived. Prairie Fire is one that comes to mind or the Burpee/KBS from last Friday. Longer workouts have a pace and you can regulate your breathing a little better.

  13. Wux1Β 
    Burgener warm up x2

    Strength. Β Power snatch
    55 65 75 85 95

    WOD. Β “Randy”
    75 power snatch’s I did 55lbs
    In 6:54

    Rob B
    Is Monday’s stretch class REALY Speedo Monday?

  14. wu as posted
    worked on light power snatch
    lower back was a little tight and did not want to pull it.

    WOD at 65
    first 30 unbroken. really feel like i should have went with the 75 Rx on this one.
    protecting the back was probably not a bad idea either.
    Ron thanks for the tips and the push, it really helps.
    nice job 7 am’ers, lots of intensity this morning.

  15. ValΓ©rie Arseneau

    WU x 1

    Burgener WU x 2

    Power snatch
    3β€²s 15-20-30-40-45-50-50-55
    at 55 the technic was getting sloppy so I stopped


    Randy at 35#
    Time : 10:52

    Legs were so sore it was hard to get that hip pop going. Today’s WOD really help me nail down the technic. Next time if not so sore, try 40 or even 45!

    QOD What makes a workout β€œtough”?
    When you need to go mind over body to keep the technic in order or to simply keep going! A confirmation of a though workout is the level of sore-ness 2 days later … lol

  16. Chantal Guerette

    WU x 1
    Burgener WU x 2

    Power Snatch
    3 x 20-25-35-40-45

    WOD “Randy”
    75 Power Snatches at 25#

    Time : 6:20

    I think it was my first time doing Power Snatches so I wasn’t sure about the weight. In the middle of the WOD, I think I really got the technic and I probably could have done it at 30# instead. Ha well, next time πŸ™‚

    Great job everybody !!!

  17. Christine Bachmann

    Burgener WUx2
    Power Snatch:
    3×40-45-50-55-60 (didn’t have time to finish)
    WOD: “Randy”
    75 Power Snatches @45
    Time: 7:52

    I’ve never done power snatches before in a WOD….I must say, I kind of like “snatches”! Sorry Terry! LOL Thanks Ron for the awesome coaching and for taping my hand (and my hand thanks you as well)!! Good job everyone!!! πŸ™‚

    1. Weren’t you a competitor in the 2012 games? I believe we may have done a couple of those!! πŸ™‚

    2. Well done Christine! Snatches are fun. πŸ˜‰
      You did great on the WOD, in spite of it being your first time with that movement in a workout.

  18. QOD – What makes a workout β€œtough”?
    Considering how I feel this morning, apparently wod’s with “Katadhin” in the name!!

  19. WU x 1

    Burgener Warm Up x 2 power snatch

    Strength: power snatch 20-25-30-40-50-60

    WOD β€œRandy”
    75 Power Snatches 35#
    Time: 7:44

  20. QOD: For me it’s really tough when I’m doing a WOD I’ve done before. It’s like the pressure is on for a better time, I find I’m so excited and nervous before I start and it’s a race against the clock!

  21. Randy Rx’d @ 55#

    PR of 2:38 from May/11 and exactly 2 years ago today when we did Randy I only finished 65 of the 75 reps in the 10 min cap. Cheers to progress!

    Hope to see many of you tomorrow for the beach WOD/camping!

    1. Michelle Doucet

      Great job Joanna!
      Also, fantastic article yesterday. We climbed Kathadin ONCE, not twice, and I found it challenging!

  22. MOB
    WU X 1

    Strength – power snatch
    15-25-35-45-55-65-75-80 (mostly x 3 ’til 75)

    WOD: Randy
    75 power snatches (RX 55# or 60%)

    Time 7:07 Rx (last time 35#’s)

    QOD: Any wod with a goat (especially running for me) and the goat turns out to be the “break” in the wod πŸ™‚ Also, I find the longer wod’s tougher than the quick wods.

    Great job 3:15 – we were few but mighty!

  23. Front squats x2

    A few power snatches

    Randy as Rx’d

    A small PR, so I’ll take it.

    Note to future self: You’re not tired. Pick up the damn bar!!

    1. note to self sounds like Patrick’s advice the other morning: “if you think you need to stop, don’t stop!”

  24. mobility
    wu x 1
    Burgener warm up x 2 (group)
    strength – Power snatch x 3
    15, 25, 35, 45, 50×2, 50, 45 (have to work on my form some more fun sharing the bar Leesa)

    WOD : Randy
    15 min cap
    75 Power snatches (35#)

    Time = 6:21 (drop the weight from last time in may I used 45 and did not finish had 51 reps 10 min cap so happy I finish even with lower weight still have to work on my form)
    cash out – back stretch

  25. Wu X 1

    Burgener X 2

    Strength – Power Snatch X 5

    45-65-95-115-135 (F)

    Wod – Randy as Rx’d

    Time – 6:53

  26. Wu X 1

    Burgener X 2

    Strength – Power Snatch X 3


    Wod – Randy as Rx’d

    Time – 7:06

  27. WU x 1 + Burgeneer WU

    Power Snatch
    45-55-65-70-75-80 (80 was not pretty..pressed it up)

    WOD @ 45#
    Time = 6:40

    Debated whether or not to do this Rx’d & decided against it. My notes from the last time I did this WOD did not indicate the weight, but I noted that I only got to 70 reps…so I weenied out & went with 45#. Immediately post WOD I had regrets that I should have gone Rx’d. Then to rub salt in the wound, I check my post from May 2011 and found that I did it Rx’d Moral of the story, trust your gut and step out of the comfort zone….and of course, keep complete records in your gym journal.

    What makes a WOD tough? For me easy question….$*%&#&% Pull ups!

    Have a great weekend to all. Sorry to me missing the beach WOD for the 3rd year in a row. It always sounds like so much fun.

    1. But you still got a great workout, didn’t you? πŸ™‚

      Nice job Heidi! Going to miss you at the Beach WOD tomorrow. πŸ™

  28. WU x 1 / Group Burgener x 2

    Power Snatch x 3

    WOD – Randy as Rx’d
    Time – 7:59

    I was a little underwhelmed with my performance…I was happy with the way I broke it up…not so happy with the “non-breaks” I spent holding the bar NOT picking it up.
    I will do better next time…YOU HEAR THAT ME??? DO BETTA!

    Good workout!

    1. LOL…love the note to your “future” self. You did great as Rx’d Blake. There is your benchmark for next time πŸ™‚

  29. Great day at the gym.. love snatches!! (man that never gets old!! )

    burgener as a group

    snatch practice (did squat snatches as wanting to get better at that move!)
    95×5-115-125-130-135 these felt really good today

    wod rx
    4:59 (pretty happy with this for first time doing it, although I wanted to beat bachmann!! lol)

    1. Well done! I have squat snatch envy. Great time on the WOD…and doesn’t EVERYONE want to beat Bachmann?? LOL

  30. QOD
    I’m a relative newbie so I haven’t quite sorted out what I think is tough yet.. But I seem to gravitate to the longer, slower wods, on those I’m able to shut my mind off and just drive through.. ‘tough’ I think maybe for me is the moves that frustrate me, which I can happily say is getting shorter.. I think down to DU now! lol.. oh ya, and pistols! πŸ™‚

  31. Mobility
    WU x 1 (no pullups)

    Burgener WU as a group x 2

    Strength: Power snatch practice

    WOD “Randy” as Rx
    Time = 4:57

    First time doing this WOD. Fun one. Super happy with my time. Nearly killed myself on the last 10 reps….

    Great work 5:30 crew!

    Can’t wait to see lots of you at the Beach WOD tomorrow πŸ™‚

  32. WOD: Randy RX @ 55 lbs

    Time: 4:59

    Last time: 6:39

    PR: 1:40

    I felt like I had won the gold for Canada after this WOD tonight! I am super happy with my PR! Great coaching Joanna and thanks for the strategy tips Kevin!

    1. Congrats Corinna! You should be proud. That is a huge PR! All of your hard work and attention to form is really paying off. You are knocking ’em out of the park all the time!

    2. I heard you yell time and I glanced at the clock and thought: “shit that was fast!” Nice work Corinna!

  33. Did the wod @ 50…. Had it at 60 and dropped the weight before we started. I really gotta step outta my comfort zone too. I’m assuming it was much to.light considering I did. 40, 20,10,5….. In 6:02 I think. But now I know. Next stop… BEACH.

  34. Wu X 1

    Burgener X 2

    Strength – Power Snatch X 5


    Wod – Randy @ 65. Should have done it Rx.

    Time – 5:27

    500 m Row 1:43.

  35. WUx1
    Group Burgener x 2

    Strength – Did Hang Power Clean & Jerk X5(due to back and wrist)

    WOD @ 80 for 1st 50 then rest at 70#
    75 Hang Power Clean and Jerks

    Time—> Forgot to write it down, Kevin let me know tomorrow moring when in, thanks

    Great job tp all who takled Randy today!

    Have a great weekend fella CrossFitters!

  36. Strength: Power snatch
    5x 55
    3x 65
    1x 75
    1x 85
    1x 90(f)
    1x 90 PR!

    WOD RX’d!! AND I finished it in the time cap!

    Time = 8:03 (55 sec PR, 10# more)

    REALLY happy!!

  37. β€œRandy”
    75 Power Snatches # 40
    Time: 6:54

    Did the first 20 with 45# but my technique was brutal so dropped 5# off and continued the remainder at 40# πŸ™‚

  38. Mobility
    burgenor warm up x2

    Power Snatch

    75 Power Snatches #75

    Time: 5:40

    Wanted to get sub 5 on this one but oh well i gave it my all almost got it:P great tonight tonight everyone working on this one. Gotta work on my transitions for these using to much muscle to carry it down wore out my grip.

    1. Lora said it well – great time, nothing to be disappointed about, Lance! Gotta keep your goals set high so you push hard to try to reach them!

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro