Friday’s QOD

What do you look for in a coach?

Reminder – If you want to switch up the workout, bring $5.

21-15-9 reps
Push Jerks (115/80)
Bar Hops (over and back is one)

Only a week in, and Jason is already head over heels for CrossFit

73 thoughts on “Friday’s QOD”

    1. When I typed that in last night, I was wondering who was going to be the first person to say that. You, Mr.Bainbridge, were not on my radar.

  1. Cool pic Jason!!!

    Strength: (x10)
    Shoulder press @90#

    WOD: as Rx’d
    PushJerk (115#)
    bar jumps

    Time: 4:45

    Harder than it looked initially (& 60% of ย 1RM is 100# but decided to go for it).
    First round of Jerks unbroken – jumps = no problem …. Then came the pain!!! Gassed for round of 15 Jerks – just crappy!! To those doing it later-take ur time with the first round of jumps ad the rest should be wicked!!!! See yas soon! Great job 6:00am!

  2. CONGRATULATIONS! You have successfully completed the CrossFit Level 1 Trainer Certificate Course!

    This bad boy was in my inbox this a.m.

    1. Congrats Rob! Congrats to Jeff and Patrick too. There was no doubt you would pass. Look forward to your continued coaching, Jeff….and to working with CFM’s two newest coaches!

  3. WU x 2

    Back Squat 3’s

    5 deadlift (155 lbs)
    200 m run

    Time: 11:40

    Back on April I did 11:12 but it was only 85 lbs, Happy with my result :)!!

  4. WUx2

    Strength: Snatch work!

    WOD: (Change for change; wod from Sept 26)
    5 rounds (scaled from 7)
    200m run
    5 Snatch (55#)
    10 hand release pushups
    15 box jumps (20″)

    T = 20:38

    I loved this workout! (well except those damned box jumps)
    and a note for next time: I could have used a little more weight for the snatch

    Nice to have you with us this morning, Johnny!!

  5. WU x2
    Shoulder Press x3
    45 50 55 65 70

    Amrap 20 mins
    5 muscle ups
    500m row (subbed 400m run..not allowed to run)

    3 Rounds + 4 MU

    1. I might as well break it to ya Jo, now that your married, get used to this question. It will come up ALOT! (…more advice from the Old Married Lady)

  6. Marc – DO NOT DO THAT TO ME!!!
    I hope your shin splints get better Jo.
    Congrats Rob. Pat and Jeff.

  7. WUx2
    Strength: Cleans x3
    75 – 85 – 85 – 95 – 100

    PushJerk (95 lbs)
    bar hops

    Time: 8:00 mins

    95 lbs was a really good weight for me on this WOD. It was challenging every step of the way. I had no regrets that I could have done more and it wasnโ€™t too heavy to burn my self out in the first couple reps or compromise technique.

    I highly recommend bar hopping in the morning, you get a good buzz on all day;)

  8. QOD, what I look for in a coach:

    Knowledge, passion, attentiveness, confidence, and they must not be afraid to push me.

    1. Yay! First response of the day. With the new trainer’s on board now, answers to today’s question could prove to be very insightful.

  9. When I got Rob’s text this morning that said “I passed!”, I thought I was going to have a heart attack. My email took what felt like an eternity to load, and then I saw the subject “Passing the Crossfit Level 1 Trainer Course”. I opened the email to make sure and saw the big bold “RESULT: PASS”. What a relief ๐Ÿ™‚ Thanks to everyone who commented!

  10. My 2 cents…

    In a coach, I appreciate someone who is knowledgeable, enthusiastic, perceptive, a good communicator, sets high standards (for themselves and others), a sense of humour and a little creativity is always fun….

    Oh god, that sounds like an ad for a dating website….

  11. CFWU x 2

    WOD – Murph – Time: 54:25

    Thanks for the push at the end Marc and Stephanie, that’s the worse/best I have felt after a work out yet!

  12. Kevin – Workout looks fast and terrible. Figured it was a 3min WOD and you seemed to be on point for this one! Bad one for me I think….been working on the rack position but still have a hard time with it…would be much better if the WOD was strict press at a lighter weight or a clean into the jerk…but…I do accept.

    I’ll get it done tomorrow morning at our open class and let yah know how it goes!

  13. wu x 2

    Push Jerks #55
    Bar hops
    Time 6:26

    Push jerks form wasn’t great in the WOD. next time Im going to try to do the bar hops unbroken.

    Q of the day: A great coach starts w a SMILE! A person who’s not afraid to correct an incorrect movement. Who comes over to give you advice, even if you don’t necessarily ask for it.

    Great Job 4:15 Crew:)

  14. Push Jerk 5RM -> 55-60-65-75-85

    AMRAP in 10 min. of Double Unders – 350

    What I think makes a good coach:
    Communication Skills
    Motivational Skills
    Interpersonal Skills
    An understanding of their athletes as individuals

  15. Congrats to Rob & Pat for this huge achievementโ€ฆ and to Jeff for the re-certification!

    QOD: “What do you look for in a Coach?”
    ~ I think a coach has to be willing to interact with all participants in the class, treating everyone as equals, regardless of ability.
    ~ Confidence in their own ability to demonstrate a lift or WOD is important to gain the trust of the participants; as we have to rely on their knowledge to help us suceed, without injuries.
    ~ I also like Amandaโ€™s reference to having passionโ€ฆ which is needed if a coach is going to be a motivator.

    1. I like your answer to the QOD. I share your opinion Tracy. To that I’d add what Steph said: “A person whoโ€™s not afraid to correct an incorrect movement. Who comes over to give you advice, even if you donโ€™t necessarily ask for it”.

  16. WU x 2

    Strength: Practiced Power Snatch

    ABC WOD @ Rx

    7 rounds
    200m run
    5 Power Snatch 75#
    10 HR Push ups
    10 Box Jumps (20″)

    Time: 21:18 seconds

    Tough WOD, but I have been looking forward to it all week!

    Nice work 5:30 crew!

  17. WUx2

    Stength- Shoulder Press X5

    WOD: Change for Change (Yesterdays WOD)
    6 rounds of:
    5 Deadlifts 295#
    200m Run

    Time –>9:39

    Great work 5:30!

    Welcome to CrossFit Jason, nice meeting you!

    Have a great weekend fella CrossFitters!

  18. CFWU x 2

    Deadlift x 1

    215-255-295-330-360 PR ๐Ÿ™‚ First one was ugly, so borrowed Coach’s weight belt and got it!

    WOD as Rx’d

    Time: 5:50

    Tougher than it looked…As always! Nice meeting you Janine and you killed it!

  19. Got out for a very windy bike ride this afternoon. Trying to work out some of the soreness in my legs (lunge WOD still haunting me). 36.6km in 1:13:00. Good times ๐Ÿ™‚

  20. WU x 2

    Shoulder Press X 1
    This is the 2nd rotation in a row at 1 rep. max that I missed my current PR. Frustrating!

    Push Jerks @ 60% max = 65#
    Bar Hops
    Time = 4:38

  21. Push press 1’s
    135-155-175-195-205-215PR will try 225# next time cuz 215# wasn’t close to a fail

    WOD as Rx’d -> 3:42

  22. WU x 2
    Shoulder press x 1 : 45-55-65-70-75F x 2

    Push Jerks (65#)
    Bar Hops

    Time= 7: something..

    QOD: Smiling, patient, easy to approach,non judgmental and listens to how we feel, motivates and gives regular advice to new and older members as well. Doesn’t need to be ask to give advice.

  23. 50 no show burpees while chanting “I’ll never miss another class again Sir. I LOVE Burpees Sir.”

    Strength: Clean 5’s
    45-50-55-60-65(F) Thanks to Kevin for correcting movement and form. Went back to 45 bar to practice

    Change for Change WOD Sept. 8
    AMRAO 10 minutes
    10 OH Squats – dowel
    10 good morning – dowel
    10 pullups
    10 pushups (knees)
    10 situps
    3 rounds and 4 pushups

  24. WU X 2
    Deadlifts 10 reps @50% X 3
    (Lunges still leaving their mark, but this strength helped)

    Push Jerks (70#)
    Bar Hops

    Time: 6:38
    Nasty little bar hops are just sideways box jumps ๐Ÿ™ Got a better rhythm going finally in the last 9 but they really gobbled up time.

    Big kudos to our new and not-so-new coaches. You are the secret to the “magic” of Crossfit.

  25. Stopped in to check out the new spot (cant believe its been this long since i havnt been down this way!) Looks awesome Kevin and Joanne. congrats!

    did some lighter deadlifts.. up to 185×3

    wod as rx , I asked Kevin what to aim for, he said under 3minutes. iiiesh. ok. ask and ya shall recieve. T 2:39. fun! steeling it for my troop ๐Ÿ™‚

  26. WUx2
    Strength: push press x3

    PushJerk (105lbs)
    bar hops

    Time: 5:55

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