Friday’s QOD

What’s your favorite CrossFit saying/quote?

Toes to Bar – 10-8-6-4-2
Kettlebell Swings – 20-16-12-8-4

Compare to Aug.16/10

Balls up!

119 thoughts on “Friday’s QOD”

  1. mobility

    WU x 3

    Foam Rolling

    Toes to Rings – 10-8-6-4-2
    Kettlebell Swings #53 – 20-16-12-8-4
    Time: 5:16

  2. Strength OHS x 5
    45-55-65-75-80(PR for reps! Yay)

    WOD Rx

    Time = 4:42

    Happy with this! Wanted sub 5 min, tried to keep up with you Trent
    You set a good pace!

    QOD: Go hard or go home

    1. Thanks! When Elba told me about T2B in the Wod I knew T2B fans were going to have fun with this one. Congrats on a very nice sub 5 min.

  3. mobility
    wu x 3
    strength – Push Press x 3
    55, 60, 65, 70, 75×1, 75(F), 65

    WOD :
    scale – 20 – 16 – 12 – 8 – 4
    KBS (20#)
    Time = 4:25
    cash out – Prayer stretch 3×20 sec
    Practice skill of the week

  4. QOD:
    – Today I am stronger than yesterday. Tomorrow I will be stronger than today.
    – Sweat is weakness leaving the body.
    – Work capacity is to fitness what location is to real estate.

  5. I forget who posted it, but whoever did, please chime in. Cause its a beauty…. *Embrace the Suck*

  6. mobility
    wu x 3
    no strength – Foam roller

    WOD :
    10 – 8 – 6 – 4 – 2
    Toes to Bar
    20 – 16 – 12 – 8 – 2
    KBS (50#)
    Time – 4:43
    cash out – Prayer stretch 3 x 20 sec
    Practice skill of the week

  7. QOD
    -You’re your biggest obstacle so get over it and change the way you think.
    -You can have excuses or results, not both.

    1. “You can have excuses or results, not both.”

      I so need that as a giant poster in my office at the university!

  8. WU x 3 (changed up the types of pullups each cycle)

    Strenght – Front Squat x5
    120-125-130-135-140-140 (Pr#5 and repeated set based off of form tips from Kevin, helped a lot.)

    Wod Rx
    T- 4:27

  9. QOD: Love all the above, but when I first started I really identified with:
    CFT – All the exercises you hated in gym class

  10. WU X 3
    Foam Rolling
    20-16-12-8-4 situps
    20-16-12-8-4 KBS (25)
    Time 5:47

    QOD Don’t use a machine – be one.

  11. Mobility
    WU X 3

    Strength: OHS (1st time doing these) 5×10-10-10

    I think the PVC pipe is going to be my best friend for a while for this one, but I’m finally doing it, so…YAY! πŸ™‚ Thanks, Jo, for the demo and coaching!

    WOD (Scaled):

    20-16-12-8-4 situps
    20-16-12-8-4 KBS (15#)

    Time – 7:57

  12. Chantal Guerette

    WU x 3

    Strength Front Squat 5 x 55-60-65-70-75

    10-8-6-4-2 toes through rings
    20-16-12-8-4 KBS at 25#

    Surprisingly, I did not use bad words this morning !!! I don’t really like toes through rings usually hehe !!! I guess I’m either stronger or I just have more endurance πŸ˜€ Good workout today πŸ™‚

    – Get confortable with being unconfortable (Thanks Corinna πŸ™‚ )
    – I don’t listen to RAP, I AMRAP
    – If it’s important, you’ll find a way. If it’s not, you’ll find an excuse

  13. QOD: A few I’ve collected over time…

    “I’ll show you my jerk if you show me your snatch”
    “Crossfit – Have you hugged the floor today?”
    “I’d run away if I could use my legs”
    ” I clean, I jerk and I have a nice snatch”
    “Do what? How many times? For how many rounds? And come back tomorrow?”
    “You train to look good, We train to kick your ass” or “Bust mine to kick yours”
    “Stop working out on machines, be one”
    “Harder, Better, Faster, STRONGER”
    β€œThe magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”
    “OCD=Obsessive CrossFit Disorder”

    1. Me too! I also like:
      – you train to look good, I train to kick your @ss
      – your girl does Pilates, I do pullups.

  14. Michelle Doucet

    wu x 3
    Backsquat x 5 75-85-95-105-110

    WOD :
    V snaps – 10 – 8 – 6 – 4 – 2

    KBS (35#) – 20-16-12-8-4

    Time = 4:08

  15. A quote regarding Chris Spealler in one of today’s artical in the Crossfit Journal…

    “Spealler scares the big people, empowers the little people, inspires all the people.”

  16. “You’ll pass out before you die” (one of old CFM T-shirt slogans) is one of my favourites.

    “Your workout is our warmup” (on CF Fredericton’s tshirt, I think)
    “Raise the bar” (forget where I saw this one)
    “I would rather wear chalk than lipstick” (I think I heard Joanna say this the other day”
    “Don’t just do it…do it for time”.


  17. ~ Push through the pain because giving up hurts more ~


    OHS – [email protected] 45-50-50-50-50 – Working on my form…

    *Toes to Bar for the first 10, k2e for the rest
    KBS @ 30 – 20-16-12-8-4

    LOTS of swearing this morning… no grip at all in my hands…couldn’t hold on to the rings at all πŸ™

    Time- 7:05 I think?

    * For those who know about my legs and arm condition… just want to let you guys know that I DID went to see my doctor and she sent me for some blood test… Seeing her again in 2 weeks…
    THIS STUPID numbness better stop soon so I can focus on my WODs !!! Im getting frustrated…lol

    1. Thanks guys!
      Im going for tests on Tuesday… my legs are now SWOLLEN!!?! Has been for a couple of days…
      Awwww… I really don’t know whats going on… scary… πŸ™

  18. I saw this one at the hopper a few weeks ago and I actually laughed out loud… to myself… I’m not sure if I’m remembering it properly but I think it went,
    “If you can’t fix it with squats or fish oil, you’re probably going to die.”

    WOD RX: 4:36

    Have a great weekend ya’ll!

  19. QOD:

    Today we will do what others won’t
    So tomorrow we can do what others can’t

    WU X 3 (the extra warm up seemed to take twice as much time – guess I need to do that more often…)

    Strength: Front squat 3’s
    110-120-130-140 (x2 hand cramped so had to put the bar down) 140 (X3)

    WOD (scaled)

    10-80-60-40-2 Toes thru rungs
    20-160-12-8-4- KBS (35#)

    Time: 4:22

    Cashout: prayer stretch – should be doing this one every day

    OK, that was way too much fun to be a wod!! No doubt my time was improved by the cheerleading πŸ™‚

    Hope that next time the toes thru rings will be T2B like that rockstar Liam – nice job buddy!

    Have a great weekend everyone!!

    1. Good thing you called us out on ghe cheerleading!!! You made those look easy πŸ™‚ Great job!!!

  20. WU x 3

    Foam Rolling

    Toes to Pole(straight arms) πŸ˜‰
    KBS (35 lbs)

    Time: 5:00

    Big class today at 4:15pm, Nice to workout with so many people, now time to enjoy the weekend, Have a good one everyone πŸ™‚

  21. QOD: My old favorite – “Popeye had spinach, I have CrossFit”

    Squat Snatch x1
    135-145-155-165F-165F (even though they were F’s, they felt awesome)

    WOD as Rx’d
    3:06 (10 sec pr)

    *Note to future self – wear short-shorts so you don’t have to pause to pull them up mid-wod

    Great working out with some of the evening crew!

  22. WUx3

    Cleans x 5
    115-135-145-155-160 (PR Reps…3 looked nice, 2 did not but I will take it)

    WOD as Rx

    Got distracted by my little boo boo in the 2nd round, but was happy to string 8 consecutive kip T2B in the first set! Will do better next time for sure.

    *Note to future self – If Kevin wears short shorts…get another bar.

  23. “You get no closer to finishing by just breathing.”

    I got a fever…. And the prescription is more kettle bell.

    Got Callouses ?

  24. WUx3

    No Strength – Streching, planks, foam roll on back, lacross ball on shoulders,wall sit.

    WOD Scalled due to back
    10-8-6-4-2 T2B
    20-16-12-8-4 Goblet Squats 20#

    Time–> 3:12

    Cashout: Prayer Stretch

    Then a 800m lite run/jog
    more planks

    Great job 5:30 folks!

    Have a great weekend fella CrossFitters!

  25. ValΓ©rie Arseneau

    WUx1 (I arrived late πŸ™ was stuck in a meeting at work )

    No Strength

    10-8-6-4-2 T2ring
    20-16-12-8-4 KBS 25#

    Time : 5:39

    Cashout: Prayer Stretch

    Arriving late threw me off. Started off too slow. During my last set had like 3 no reps on the rings because I kept kicking the box and losing all momentum. Wasted a good 15secs + doing that…

    Loved the WOD but I could of done much better. Boo.

    QOD : “Embrace the suck” or any puns with snatchs or jerks lol.

  26. WU X 3

    Strength – Push Presses X 5




    KBS 50#

    Time – 5:10

    1. Those push presses were going up like the plates were made of styro-foam! You’ve got more in you for sure. Well done. πŸ™‚

  27. Wu x 3
    Strength: front squat x 5
    10-8-6-4-2 kbs @ 53
    20-16-12-8-4 toes to bar
    Time: 4:42 RX’d

  28. Really sore from yesterday so it was nice to take extra time for the warm-up today.

    WOD: RX

    Time: 3:53

    My toes to bar felt awesome today! I loved this WOD!

  29. Last time I did today’s WOD my time was 4:45 and I did situps and not toes to bar. PR 52 seconds. For all of you who are struggling with toes to bar; take it from the girl who could not do one of these 2 years ago, they do get better with work!

    I was so discombobulated after the ” Nutts WOD” yesterday that I could not even imagine not remembering doing this WOD in the past. Well it turns out that I did indeed do this WOD last year and my time was 30:28, so I got a PR yesterday of 2:55!!!! Cool!

    I guess we do eventually forget all the pain storms we put our minds and body through doing Cross Fit! Thank the Jesus I’d say!

  30. Mobility

    Strength : Back Squats
    35,45,55,65,75(PR) x5

    Toes to Ring

    Time: 5:37

    I enjoyed this workout!!
    Good Job 6:30 Crew!

  31. Mob

    WU x 3

    Strength : Shoulder Press x 5
    30-35-40-45 & 2 reps of 50

    WOD scaled:

    Toes to post: 20,16, 12, 8, 4 and KBS @ 25 lbs

    Time: 5:50

    QOD: ” If not now, when?”

      1. Funny….You have put this in a new light….I am trying not to have a visual of myself. Good Grief.

  32. WUx3
    Str- Shoulder Press x 5

    WOD RX’d
    Toes to bar
    10, 8, 6 ,4, 2

    KBS #35
    20, 16, 12, 8, 4

    Great WOD and great job 4:15 class!

  33. WU x 2 with ring pullups – trying to work on those muscle ups!

    Strength – front squats (5 x 95 , 110, 120, 130, 4 x 135)

    WOD – 10-8-6-4-2 T2B / 20-16-12-8-4 KBS @ 35# (rx’ed) = 4:08!!!

    Man this one was quick but quite the forearm buster! This was a much needed smaller WOD after yesterdays doozy!

    Great work 6:30 crew and thanks Corinna!

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