Friday’s QOD

Will you be joining this year’s Paleo Challenge?

Today is Change for Change. Bring in $5 if you’d like to switch up your workout.


Six rounds for time of:
50 Squats
25 Ring dips

Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

Compare to Aug.31/11


88 thoughts on “Friday’s QOD”

  1. Ohh Kevin love the video hhahaha πŸ™‚
    QOD: I do pretty good with the diet so I dont know if I’ll to do it, and I did not get to drink last halloween so looking forward for this one lol!!!

  2. ValΓ©rie Arseneau

    1) awesome video!
    2) maybe. Been eating ~90% paleo since May. Although now that my schedule just got ridiculous, prepping meals in advance will be the challenge…

  3. Been 100% paleo for over a month with exception of a couple of days of beer while on vacation. Best thing I have ever done.

  4. Mobility

    WU x 2

    Foam Roll

    WOD: change for change (August 27, 2012 WOD)
    4 rounds
    25 Burpees
    Rest 1 minute
    time: 8:28… vs. the 7:22 I posted earlier this week (Kevin, thanks for counting)

    1. This truly has been “burpee month”…especially for you πŸ˜‰
      8:28 is an impressive score. Well done!

  5. mobility
    wu x 2
    Foam roll Friday no strength

    WOD : “WILMOT“
    20 min cap
    6 rounds
    50 squats
    25 Ring dips (bleu band)

    Time = 18:36

  6. The Chief! With Chantal
    Cleans @ 80#

    Total reps = 350
    PR 26 reps with 5# more for cleans. Really love this WOD. Hero month was awesome.
    QOD: follow Paleo pretty strictly with the exception of wine, coffee and dark chocolate πŸ™‚

      1. This pet name is a little to “soft” for CrossFit lol..”Paleo Potroast”? a little more edgy?

  7. Warmup
    Foam rolling

    Change for change – Michael
    3 rounds for time:
    800m run
    50 good mornings (35 lbs)
    50 situps
    Time- 19:58

    Thanks for cheering my 7amers. Was not sure I was going to finish this one. πŸ™‚

      1. Stop Comparing! If you must compare to something how about comparing what you accomplished today (2.4 Km run, 150 Good am and situps) or what you accomplish any day at the gym to JUST 7 months ago when you were barely allowed to go for a lenghly walk because you just had a c-section. I luv ya, I think you’re pretty amazing for everything you’ve accomplished since coming back. I think the Gillyon BL would actually be jealous of the PL (post Lydia) Gill πŸ™‚

    1. That is an AWESOME time for this WOD! Very impressive, Gillyon. I agree with Joanna; try not to lose sight of how far you have come in only 7 months! It really is remarkable! πŸ™‚

  8. WU x 2
    No stregnth – Foam rolling Friday!

    Change for Change: The Chief with Maria, thanks for picking that one with me!!

    Max rounds in 3 minutes of:
    95 pound Power cleans, 3 reps
    6 Push-ups
    9 Squats
    Rest 1 minute. Repeat for a total of 5 cycles

    RX’d – 253 reps

    Yay for doing a WOD with RX’d pushups!

    QOD: YES. I need a BIG kick in the A$$ and this time I am hoping to finish the challenge, unlike last time. I can’t wait to hear more details about it!

  9. QOD: I would like to. I have been moving closer and closer in the last two weeks. The big question is when is the challenge?

      1. It will have to be a 29 day challenge for me, I am leaving for Vegas on the 17th of October. Either way I am in this year.

  10. Great timing! I’ve been talking about 100% Paleo for the entire household (non-crossfitters included) for a couple weeks now. 90% just doesn’t cut it πŸ™‚

  11. That video is awesome, had a good laugh too.

    QOD: Since 2011 paleo challenge, I’m pretty comfortable with my current paleo life style; strict throughout the week with maybe the odd cheat then its usually nachos, beer, and subway for the weekend cheats. I’m still seeing great results and happy with my progress. Good Luck to those who participate, it really is a positive game changer.

  12. QOD:
    I won’t be doing it this year, only because I keep a pretty strict diet now in my day to day life, thanks to the challenge last year. Also from the Level 1 cert, I learned even more about the importance of diet for your long term health that helps keeps me focused much more than I used to be.
    I would encourage anyone who wants to take their fitness to the next level, lose weight, be healthier, or feel better generally and have more energy, to do the food challenge this fall. The results are mind boggling. And for those of you who already eat well, I encourage you to do the food challenge anyway – I think you’ll be surprised at how many improvements you can make to your diet. I was in the same boat.

  13. QOD: I will be participating again this year I believe, probably in tandem with Steph. I have been making an effort lately to make sure that I always have enough paleo stuff to keep me going through the week, although these last few days have been a bit hectic in that department.

    I definitely feel better when I have my full dosage of veggies and meat every meal! πŸ™‚

  14. Can we start it a week late, Chris and I??? We will be in Vegas that week.. Probably not a great week for us to start that challenge! It may be a challenge to eat! ha ha

  15. Change for change… baseline wod
    500m row
    40 squats
    30 sit ups
    20 push ups (knees)
    10 pull ups (green band)

    QOD: Tempted… I need a pick-me up these days, workout wise. Maybe this is coming at a right time.

  16. WOD as posted
    6 rounds of
    50 squats
    25 ring dips (purple band)
    time 15:34
    good work-out, legs and arms were weak after this one.

  17. mobility
    wu x 2
    Foam Roll Friday no strength

    20 min cap
    6 rounds
    50 squats
    25 Ring Dips (small band)
    Time = 20:13 (Aug 31/11 scale 1 with 15:31 for time and used green band for ring dips)

  18. Well… for those who’s wondering…
    Just comming back from my doctors office, and she wants to send me to see a neurologist.
    She didn’t see anything wrong in my bloodtests except the level of enzime is too high in my liver; and its working too hard at cleanning toxic out of my body…
    She wants to send me for more bloodtest for that, but this wouldn’t have anything to do with my legs and arms situation… AND OF COURSE, she told me to slow down on crossfit until we know a little furtur… πŸ™
    So, I GUESS I’ll have to take it easy for a while πŸ™
    Just hope it dosen’t take too long for the neurologist to call me back…

    Thanks for carring guys, means a lot… and thanks coach for trying to do some research on it…talked to her about Edema and she said it wouldn’t be it…

    Hope to see you guys soon… πŸ™

    1. Ok ben prend Γ§a relaxe Nadine ! No news good news I guess… J’ai hΓ’te d’en savoir plus caline… Love you !!

    2. Nadine I am sorry you are having this stress in life. Hopefully you will get some answers soon. I will send positive thoughts your way.

    3. Thanks for the update, Nadine. “Not knowing” can be so frustrating. Stay as active as your doctor will allow (it is good for the body, mind and soul) and keep your chin up. πŸ™‚ Hope you get some answers soon…

      1. thank you so much for your support girls… I really need it these days… pretty depressed and scared…
        Takes me a lot to acually get scared, and this is been going on for longer then I thought it would… I was kind of waiting to see if it’ll pass… but after 5 months and its just getting worst, its starting to get scary…
        Love you all, can’t wait to see you again … xox

  19. WOD Randy Rx
    75 snatches 75#
    Time 5:48
    I was actually so nervous last year when I signed up for the no bread challenge. I did it and I was happy that I did. However, since then, I’ve ‘scaled’ paleo with some bread and rice, pasta. My diet is much better than when I started Crossfit and obviously there is still room to improve. Looks like it’ll be a game day decision for me.

  20. Mobility
    WU x 2

    Foam roll Friday πŸ™‚

    WOD “Wilmot”
    6 rounds
    – 50 squats
    – 25 ring dips (with purple and small bands)

    Time : 15:54

    I was going to scale this one (first 3 rounds with ring dips and last 3 with par. dips) but during my third round, Christine told me to finish it without scaling and I DID !!! I was really proud of myself for finishing under the 20 minutes time cap. Thanks Christine for the motivation and thanks everybody for the big cheer at the end of this WOD hehe πŸ˜€ Have a great long weekend everybody !

  21. Mobility
    WUx1 (did toes to bar todayx10-however 1 at a time! Getting there slowly)
    “Wilmot”- scale 2
    3 rounds:
    50 squats
    25 ring dips (med purple band and small band)
    AND 3 rounds:
    50 squats
    25 paralette dips
    Time: 17:45
    Compared to August 2011: I did 4 rounds o 50 squats and 25 paralette dips in 19:45…so a PR on time and reps!!! Yay!!!
    Awesome job to everyone in the class!! Chantal…you literally kicked a**!!! So proud of you!! I knew you could do it Rx!!! Congrats!! πŸ˜‰

    1. Awesome PR Christine! You did great!!! It has been a tough month of WODs. Looking forward to kickin’ back with you on Sunday. I think your pool needs a “no burpee” rule too….

  22. I won’t be doing the challenge this year seeing as I’m 100% paleo, 80% of the time. Same cheats as Maria with the addition of the odd burger bun, beer and pizza.

  23. I am all over the paleo challenge! Looking forward to it and it’ll be great to share the journey with fellow xfitters.

  24. Mobility
    WU x1

    Friday foam rolling (no strength)

    6 Rounds
    50 Squats
    25 Ring dips (Purple Band)

    Time: 19:40

    Great job everyone. Ring dips were really hard haven’t done that many before glad i did them even though i used the purple band its good progress. have a good weekend everyone see you on Sunday πŸ˜€

  25. MOB WU times 2
    Change for Change Chief Scaled
    Five cycles of three minutes with max reps of
    3 power cleans (45lbs)
    6 push ups with purple band
    9 squats
    one minute rest after each cycle

    Total reps 302
    Thanks Jeff for the coaching. Nice working out with you Lance, Natasha and Patrick. Have a good week end while I am in prison.
    See you on my day pass this Sunday.

    1. Awesome work on “The Chief” today, Laura. You have been making such great progress. Look forward to seeing you and Corinna on Sunday. Glad you were able to get out of the “big house” for the day πŸ˜‰

    2. Laura, I cannot tell you how impressed I was with your effort tonight, you just kept wanting more reps, even when I was yelling at you to rest you kept on going! :).. seriously I was smiling so big inside to see you “digging” in like that! Corinna bettter watch her back, you’re coming! πŸ™‚

  26. Change for change..
    10-8-6-4-2. T2B
    20-16-12-8-4 KBS @53

    Grip killa.. only picked this cause it was the easiest WOD all month? Lol needed a rest day and this is as close as I usually get! πŸ™‚

  27. Wux2
    Foam rolling

    Change for change – Michael
    3 rounds for time:
    800m run
    50 good mornings (45#)
    50 situps
    Time- 25:53
    1st time doing Michael – lol, I wasn’t sure how many rounds I had to complete…I asked Corinna how many rounds are in Michael, she said 3, I said oh shit what was I thinking picking this WOD.
    Thanks for cheering me at the end guys!
    I did the Paleo challenge last year but I’ll be skipping it this year. I eat Paleo 100% during the week but things go downhill Fri night to Sat night πŸ™‚
    Have a great and safe long weekend!

    1. You did GREAT for your first attempt at Michael! The third round becomes a bit of a mind game just to keep your body (yeah, you know….the hurting, tired, “I just want to lay down on the floor and die” body) moving to get to the end. But you pushed through and got it done!

      Hope to see you at the party on Sunday πŸ™‚

  28. Change for Change – DT

    5 Rounds @ 135

    12 dead lifts
    9 hang power cleans
    6 push jerks

    Time – 14:22

    Was 4 minutes longer than on the first of the month but did 20#s more. Really like this WOD and can’t wait for it to come back up next time.

  29. I don’t think I’m ready to go Paleo, but I am working on cleaning up my diet quite a bit. Good luck to the challengers!

  30. Stuck with Wilmot but this was my first DNF. Tried it Rx’ed but was only able to complete 4 full rounds and completed the 50 squats of round 5 but only got 15 ring dips in. It’s tough not finishing a WOD but I know I gave it all I had. Guess th ring dips got the best of me tonight! Great work 6:30 class and way to push through those rig dips with your sore shoulder Jack!

    1. all you can do is give it 100% and hope for the best, and we all know at CFM that you do that each time you step in the door! you’ll get it next time! πŸ™‚

    2. Super impressive nonetheless, Marie-No! You give it all you’ve got. Every day. In the end, that’s what counts πŸ˜‰

  31. WU X 1
    Lot’s of foam rolling πŸ™‚

    Change for Change

    500 m Row
    40 Squats
    30 Situps
    20 Pushups
    10 Pullups (green band)

    Time: 5:43

  32. mobility
    wu x 2

    10-8-6-4-2. T2B
    20-16-12-8-4 KBS @35

    grip killer but short and sweet!

    Thanks Jeff for coaching!

    Good job to all that did Wilmot… looked insane!

    1. great job on your choice of WOD today Natacha, you inspired me to try it as well! :).. and so glad to see your range of motion coming back to normal

  33. Mobility
    WU x 2
    No strength – foam rolling

    Few DL’s to warm up:

    Change for change
    WOD “Mr. Joshua Gone Bad”
    5 rounds of:
    1 min burpees
    1 min sit ups
    1 min Deadlifts @ 175#
    1 min rest

    Score = 257

    Breakdown was:
    Burpees 20-18-17-15-13
    Sit ups 25-22-20-20-20
    Deadlifts 16-12-12-13-14

    I felt EXTREMELY gassed after each round of burpees which made the sit ups more challenging for me than usual. Deadlifts felt good, but my breathing was out of control. I kept the reps relatively slow so I didn’t hurt myself.

    Had the WORST headache EVER after this WOD. I must have been holding my breath on the deadlifts or just over-exerted myself. All that being said, I still really enjoyed this workout! πŸ™‚

    1. nice job on your choice of Wod Lora, you were really fast on your burpees tonight, and pushed yourself to the limit.. so proud of you! however you don’t have to be sooo stubborn that you hospitalize yourself over a few reps!! lol..

      1. Just to clarify: I DID NOT end up in the hospital. After 10-15 min of rest, fresh air and a few laughs (thanks guys) the headache went away.

  34. Mobility
    No strength- practiced a few power snatches
    75 power snatches 55#
    Time: 6:06 Rx

    Did this while visiting MCF in july and did 35# with a time of 4:38.

    Thanks for the coaching Corinna and Jeff!

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