Friday’s QOD

Have you had less sick days since starting CrossFit?

AMRAP in 2 min
5 Clusters (115/80#)
10 Pullups
15 Double Unders
Rest 30 sec

Complete 4 cycles

Compare to Nov.21/11

Scott and Chantal headed out for a run

145 thoughts on “Friday’s QOD”

  1. ValΓ©rie Arseneau

    QOD : havent been a member long enough to day… Havent been sick since May though πŸ™‚

  2. Mobility

    WU x 2

    Foam roller

    AMRAP in 2 min
    5 Clusters (115#)
    10 Pullups
    15 Double Unders (scale 45 singles)
    Rest 30 sec
    Complete 4 cycles
    Score: 119

  3. WOD – Score = 140 #70

    Shoulder getting better everyday, Kevin you were right…… Don’t rest, work within your range, and recovery will come much faster.

    Great job 6am Crossfitters.

  4. QOD – Absolutely! I noticed it within the first six months – and the one cold I’ve had since starting crossfit lasted much less time.

  5. Mobility

    WU x 2

    Practice DU’s (one single/one DU)
    lots of 6’s, 5’s, 2’s and 1’s :)!!

    AMRAP in 2 min
    5 Clusters (75lbs)
    10 Pullups (green band)
    15 DU’s 1st round + 45 singles (last 3 cycles)
    Rest 30 sec
    Complete 4 cycles

    Score: 131 YEAHH!!! πŸ˜‰

    PR from last November= 17 more reps!! 10 lbs heavier and green band instead of big yellow band, and 1st round was all DU’s instead of singles, glad I did it!!

    Great job 6am class!! Now time to enjoy the weekend!!

  6. Warmup
    Push press (3) 65-75-85 ran out of time

    WOD with 65lbs

    Bad DU day. This week was a rough one mentally for me. Wednesday had a DNF, shoe lace came untied during the beep test, and my ponytail kept getting caught in the rope during my DU swing. I know next week will be better. Now just trying to decide if I should rest tomorrow or come back tommorow with a vengeance.

    Nice to see a balance of ladies to men at the 7am! πŸ™‚ Great job everyone!

    1. I’ve heard it all now.. Your ponytail screwed up your DU? Damn I have to grow out my hair so I have an excuse!! Lol. And I say come back tomorrow with a vengeance!

      1. ValΓ©rie Arseneau

        haha! I had that problem too… I do a french braid when there is DU on the menu. Next thing you know, I’m able to do more than 3 in a row! lol

    2. Yes, I agree with Jeff. Come back tomorrow with a vengeance but tape you shoe laces, shave your head, and drink tons of Red Bull πŸ˜‰

      1. Haha! I don’t think anyone would want to see me on a redbull high! I drink decaf coffee and still manage to get a buzz

    3. You need to treat yourself to a day at the spa Gillyon! You are so hard on yourself. I wish you could see how fit you are! You rock!

  7. Mobility

    Foam roll
    WOD. “prairie fire”
    Am rap 2 min
    5clusters. (115/85). I did 95
    10 pull ups
    15 du
    Rest 30 sec
    X 4 cycles

    118 total
    Rob Brydges

  8. WU x 2
    Cleans x 5
    115-125-135-145-150(pr 5#)

    AMRAP in 2 min
    5 Clusters 70% @ 95#
    10 Pullups
    15 Double Unders
    Rest 30 sec
    Complete 4 cycles

    Score: 134
    PR from Nov 21: 35 more reps, 15# heavier, did DUs.

    Thanks for the extra push Joanna and Kevin, it really helped me from stopping.

    1. WOW Trent! Great improvement on the WOD. More reps, more weight and doubles!! And a PR on your cleans? Way to go!

  9. Chantal Guerette

    WU x 2

    Strength Push Press 5 x 45-50-55-60-65

    WOD “Prairie Fire”
    AMRAP in 2 minutes
    – 5 Clusters 70% @ 45#
    – 10 Pullups (blue band)
    – 15 DU
    Rest 30 seconds
    Complete 4 cycles

    Score : 140 even

    I did 35 rep each cycle, easier to add πŸ˜› My DU went really good today, all unbroken !!! Thanks for the “pick it up pick it up” and the “finish it” coach, those wise words kept me going hehe πŸ˜€ Great job everybody !!

  10. Michelle Doucet

    WU x 2

    Push jerk x 5 45-55-65-70-75

    AMRAP in 2 min
    5 Clusters (50lbs)
    10 Pullups (green band)
    15 DU’s
    Rest 30 sec
    Complete 4 cycles

    Score: 86

    45 reps less than in November, a PW (personal worse) perhaps? πŸ™

    It’s not all gloomy, 15# heavier and felt fine; but the Pull Ups were F&^%ing not happening! I will channel this anger into my next WOD! πŸ™‚

    Great job 8:30 crew!

    1. Good work Michelle. The way I see it, you used 15# more today…so that is not a PW at all! πŸ™‚

  11. Mobility
    WU x 2

    Front Squats [email protected] 65-70-75-75-75

    WOD β€œPrairie Fire”
    AMRAP in 2 minutes
    – 5 Clusters @ 50#
    – 10 Pullups (purple band)
    – 15 DU
    Rest 30 seconds
    Complete 4 cycles

    Score: 100

    Legs and arms still not strong, but Im proud I still went!
    I’ll keep scalling and taking it easy until I know whats up with this…

    Awesome job everyone today!! πŸ˜€

    1. Nice work Nadine πŸ™‚
      Hope you get some answers soon about your arms and legs. Until then, I think you’re smart to keep scaling, but stay active πŸ˜‰

    2. Thanks a lot girls!
      I really don’t want to stop going, even if my body is trying to tell me to sometimes… πŸ™
      My mom just told me last night that in both side of the family, there’s blood clot problems… My grandfather from my dad’s side dies of a heart attack due to blocked arteries, and same for my grandmother from my mom’s side…SCARE ME NOW cause it sure feels like poor circulation to me!!
      Anyways, going to see my doctor again Friday and she’ll probobly send me for more tests once I tell her that…

  12. Qod: yes and one main reason was taking the holistic dietician’s recommendation to take vitamin C and D during the winter months.

  13. Mob
    Strenth deadlifts x5
    WOD “Prairie Fire”
    120 Reps (80#, ring rows, Double Unders)

    Oh man. I am never EVER going MIA from crossfit for 3 weeks again. I felt every single one of those workouts missed during today’s WOD. I actually loved the WOD but was frustrated to tears over my out of shapeness haha. Praire Fire, we will meet again my friend….
    I am glad to be back πŸ™‚

    1. Great to have you back Kimmy! Leave a bread crumb trail next time you leave and I’ll come bring you back!!

    2. YAY!!! Welcome back!! I’ve missed you!
      Great work on the WOD today! Those were some heavy clusters πŸ˜‰ Can’t wait to see what you do to “Prairie Fire” next time!

  14. mobility
    wu x 2
    strength – Dead lifts x 5
    135, 185, 235, 255, 275×2

    WOD : Prairie Fire
    AMRAP in 2 min
    5 Cluster (115#)
    10 Pull ups
    scale – 45 singles
    rest 30 sec
    complete 4 cycles
    score = 114

  15. I don’t remember the last time I had a sick day. I have never been someone who gets sick. I definately feel better since crossfit though.

  16. Strength shoulder press x 5

    WOD scaled
    5 clusters @ 65#
    10 pullips
    45 singles
    Rest 30 sec
    4 cycles

    130 reps PR of 16 reps with 10# more. Oh so happy with that πŸ™‚ must be the afternoon class more energy!

  17. WU x 2

    Shoulder Press x 5
    85-100-105-110-115 (PR reps)
    SO happy to break through the 110 barrier that I have been stuck with for a couple months!

    AMRAP in 2 min
    –5 Clusters @ 115#
    –10 Pull-ups
    –15 Double Unders (45 Singles for the last 3 rounds)
    Rest 30 Sec
    x 4 Cycles

    102 reps.
    PR of 23 reps, 30# and from med. yellow band to no bands on the pull-ups!
    I wanted to get through the skipping a little better, but I am really happy with my improvement from the last time!
    HSPUs and DUs are my next two goats to tackle.

    And thanks to Kevin McD for crawling back and tackling “JT”. Good work buddy!

    1. Amazing PR Blake! Seriously. You’ve made some fabulous gains (and you’ve worked really hard for every one of them). Congrats on breaking the 110# barrier with the shoulder press. That must have felt good!

  18. MOB
    WU X 2 (Toes thru rings)

    Push press 3’s

    AMRAP in 2 min
    5 Clusters (115/80#)
    10 Pullups (purple band)
    15 Double Unders
    Rest 30 sec

    Complete 4 cycles
    Time: 126 reps

    PR of 5 reps + 15# heavier, smaller band and DU’s with no singles! First time with double unders in a wod without single in between (other than the DU wod πŸ™‚ ) Can’t believe how much faster they are!!

    Having done yesterday’s wod on my rest day I really didn’t want to do a 5th day this week and of course now I’m glad I did. Both yesterday and today I was convinced that I couldn’t meet last years numbers so I’m not sure if it helps or discourages me to look back at my results before I do the wod. Apparently my cft psyche needs an attitude adjustment – I’ll work on that over the weekend.

    Helen, why aren’t you posting!?!

    1. You never cease to impress me Heather Steeves! You used the word grit in your post to Blake. I think the word grit describes you to a tea! Way to go girl!

    2. Nicely done Heather!!! That’s a huge PR right there. And I love your attitude…please don’t adjust it too much πŸ˜‰

  19. WU X 2

    Strength – Push Jerks X 5


    Thanks Jo for pointing out the hips on the dip for the first set of 185.

    WOD – Prairie Fire

    AMRAP 2 Mins

    5 Clusters @ 115#
    10 pullups scaled to ring rows
    15 DU’s scaled to 45 SIngles

    Rest 30 seconds
    Complete 4 cycles

    Total – 123

  20. mob
    strength …deadlift with kettlebell for now.
    WOD JT
    Shoulder press 70# for the first 21 then dropped it to 45 for the last 15 and 9
    parallel Dips
    and pushups
    14:03 i believe… WOW.. its a “shouldery” one. haha my brain was telling the arms to work but they kept telling it off.
    great seeing everyone:) great job everyone… thanks for calling me out Blake. haha

    1. We missed you Mr. McSmartass! Really nice to see you back tonight. Good job on “JT”. “Shouldery” indeed.

  21. Mob. WU
    Foam rolling

    DU practice, Max = 4 … meh

    WOD Rx = 43 – 22 – 22 – 28 = 115

    Never ever go in a WOD thinking youre gonna show it whos boss. See score above. Missed my PR by a few reps. Lesson learned.

    1. Once the DUs click, you’re going to blow that number out of the water. Keep practicing. You looked like you were making a bit of progress tonight. Don’t give up.

  22. Mob, WU x 2
    Strength Front Squat 5 reps each at 40, 45, 50, 55, 60.
    WOD: Prairie Fire
    5 Clusters at 40 pounds
    10 Pull ups Thick Band
    15 KBS at 25lbs
    4 cycles at two minutes with 30 second rest
    Reps 113

    First work out this week due to 12 hour shifts. It was nice to be working hard and hanging out with my buddies. Thanks for the laughs PM and Scott.

    1. Nice to see you tonight, Laura. Great work on the WOD. I thought you might be too tired to tackle it after you spent all that time rearranging the gym….but that didn’t stop you!! πŸ˜€

    2. I was wondering what you’d been up to that you weren’t around – good to have you back!

  23. mobility
    WU x1

    Deadlifts 1s

    250-270-290-300-320 (PR)

    WOD “Prairie fire”

    AMRAP 2 mins
    5 Clusters 115
    10 Pullups Med purple band
    15 Double Unders
    Rest 30 secs

    4 cycles

    Total 131

    Deadlift PR was by 70lbs maxed i’ve done was 250 in a recent WOD might have been able to go a bit higher but happy with how i did. Great job guys this wod was brutal thrusters and pull ups are always hard together.

    1. That’s one heavy deadlift! WOW! Impressive strength, Lance.

      Nice work on the WOD. Yes, pullups + thrusters/clusters is a nasty combo. Hmmmm, where have I seen that pair before??? LOL

  24. WOD: Prairie Fire RX @ 80 lbs

    Total: 136 reps

    Wow is all I can say about that WOD! I hit a wall round 2!

    I was sick last year when this WOD came up, which answers today’s QOD. I actually had a lung infection three times last year so note to self; as soon as I start teaching, bring on the Vitamin C and D!

  25. WU x 2

    Foam Rolling again…

    WOD Rx’d — 82

    Small score thanks to the doubles, but last time I used 95# and did singles, so pretty happy with the progress.

    QOD — Most definitely CF is great at keeping me healthy, used to get sick a few times a year always, but definitely not anymore.

    1. Great work Marcel. Congrats doing the wod this time with doubles. You should be very happy with your progress. πŸ™‚

  26. Mobility
    WU x 2

    Strength: Push Jerk
    95(5)-115(5)-125(2) – sore shoulder – stopped there

    Was supposed to be doing 1RM tonight but shoulders so beat up from JT the other day I kept the weight low and tried to work on some technique. Boy do I need to spend more time doing that. Eeeek.

    WOD “Prairie Fire” as Rx
    2 min AMRAP
    5 clusters @80#
    10 pull ups
    15 double unders
    Rest 30 seconds
    4 rounds

    33+33+33+30= 129

    Great work 5:30 crew! You all pushed really hard!

  27. mob
    WU x 2

    strength OHS x 3
    95-115-125-135-140-145 (PR #10 and for reps) been awhile since I tackled these and they are one of my favourites..

    WOD Rx

    last time was at 95# and I did doubles, but I didn’t mark my number in my book and for some reason I didn’t post it on the site.. so I”ll have to take a PR for weight only at this point! πŸ™‚ not to future self (ala Blake! lol) “you will want to know this number so either put it in your book, or put it on the site, or both”
    great job 5:30 class..

    1. Congrats on your OHS PR! That’s a lot of weight to hold overhead. Well done.

      Great job on the WOD too. Your clusters and pull ups were strong and fast. The doubles will come. I know I keep saying that…but that’s because its true πŸ™‚

  28. WU x 2

    Practice DU’s and a bit of lacrosse rolling on the shoulders

    WOD @ 80# and old blue+purple band … 102 reps. PR of 2 reps. lol.

  29. Mob

    Strength- Shoulder Press x3
    50-55-60-65-70 pr

    ” prairie fire”
    5 Cluster 50#
    10 pulluos black and purple band
    15 double unders scale to 45 singles
    Rest 30 sec
    4 cycles


  30. mobility
    WU x2
    Foam Rolling
    Daily Planks 5 min
    Wall sit 2 minutes

    WOD β€œPrairie fire”

    AMRAP 2 mins
    5 Clusters 85#
    10 Pullups
    15 Double Unders (scalled to singles)
    Rest 30 secs
    4 cycles
    Total –> 117

    Cashout: Stretching

    Great job 6:45 crew!

    Great weekend fella CrossFitters!

    QOD: I used to get sick a few times a year, colds, heart burn constantly as well as headaches. Thank you CrossFit + Paleo πŸ™‚

  31. WU x 2

    No stretch…foam roll instead…ahhhhh!

    Prairie Fire

    5 Clusters (65#)
    10 *%%&#%& Pull Ups – Med. Purple Band
    15 Double Unders

    Score = 92

    Clusters felt really good. Note to Future Self: Should have gone 70# on these.

  32. Mobility

    WU x 2

    Str: Push press- 85% @ 5reps

    AMRAP in 2 min
    5 Clusters (45#)
    10 Pullups
    15 Double Unders
    Rest 30 sec
    Complete 4 cycles
    Score: 76

    I really need to work on my double unders, those were challenging tonight! Great WOD though:)

  33. No strength

    AMRAP in 2 min
    5 Clusters (65#)
    10 Pullups
    15 Double Unders
    Rest 30 sec

    Complete 4 cycles

    = 104.

    22 reps less than last time. Terrible. Away all week with a shitty diet must be the reason.

  34. Wu x 2
    Strength: back squat x 5

    WOD: prairie fire
    5 clusters @ 115
    10 pullups
    15 double unders
    Score: 123

    Did single doubles first round buy just couldn’t get them second round. All sinles for last 3.

  35. Mobility
    amrap 2min
    5 clusters @ 40lbs
    10 pullups (green band)
    15 double unders
    rest 30 sec
    4 cycles

    total reps: 153

  36. Mobility

    Strength: Front Squat 15-20-25-30-35

    Wod: AMRAP 2min
    5 clusters
    10 pullups
    45 single skips
    rest 30 sec
    4 cycles

    Total Reps 124

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