Friday’s QOD

What’s your pump up song?

“Flight Simulator”
Unbroken Double Unders

“Chillaxing your way to double unders” – by Lisbeth Darsh

Using the Speed Balls – VIDEO

Another good instructional video – Double Unders


134 thoughts on “Friday’s QOD”

  1. Mobility
    250m Row => 0:54.9
    wu x 1

    Deadlifts x 5

    Been a while since I’ve done deadlifts because of my back.

    WOD: “Flight Simulator”

    Unbroken Double Unders (Scaled to Singles)

    Time: 6:23

    In the remaining time up to the 15mins time cap, I attempted the double unders. I got to 25 and did something like 23 of 30. I should’ve done the double unders…

    1. Great time on the singles! Great idea to fill the remaining time with DU practice too. Congrats on your 25 DUs!

  2. Mobility

    250m row = 0:51

    WU x 1

    Strength: Front Squats
    5x 135-155-185-205-230×4

    WOD “Flight Simulator”
    Unbroken Double Unders (Scaled to Singles)
    Time: 8:28

  3. 250m row
    Press (3) 35-45-55-65-70(only 2.5)

    WOD – DNF
    Double unders felt great up until the 50. I failed again and again at 50. Hit 49 three times, but was unable to get that 50th jump in. A speed rope would have made the difference…I think. Sorry for all the fbombs. Wow. Glad Lydia was not there to hear me.

    Great working out with one of my old gym partners, Shane. He is a beast in the making! M:)

    1. Great effort on the WOD, Gillyon. You were in good company with the f-bombs. LOL. Lots of them being dropped today. You’ll get this one next time!

  4. Mobility
    Row 250m

    Strength : Back Squat
    50,60,70,80,90(PR) x5

    WOD: “Flight Simulator”
    Double Unders Unbroken

    Time: 14:27

  5. Row 250m
    WUx1 (got a refresher on what qualifies as a kip and I believe my strict weighted pullups are still on track. just need to pay more attention next week)

    Strength: Push Jerks
    115-120-130-140-155(PR #15)

    WOD: “Flight Simulator”
    Double Unders Unbroken – Increments of 5 from 5 to 50 then decrements of 5 to 5.

    DNF – was stumped at 40 @ 5 min mark then 45 @ 10 min on the way up. Closest attempt to get 45 was 36 unbroken. I can sense a Revolution Rope in my future.

    1. Did you do this with one of the green ropes at the gym? You definitely need to try this with a speed rope.

      And holy PR on your Push Jerks!! Oly Class is really paying off for you.

  6. QOD
    Metallica – Sandman does the trick most times.. Could put it on ‘repeat’ and it’d be a PR each day! 🙂

  7. QOD: Besides the Full House theme song “What ever happend to predictability?
    The milk man, the paper boy, evening T.V” or the Family Matters Theme song “Days go by..” I would have to say Danger Zone by Kenny Loggins. HAHA.

  8. Row 250m time 44.6,
    2 consecutive muscle ups which felt great, almost 3 during WU
    Deadlift X 5: 185-205-225-235-255. Pr of 10 for reps (I love sharing the bar for deadlifts)
    Wod rx
    24 of 25 on the down
    A little disappointed, will definitely finish it next time

  9. Mob
    250 m row
    Strength. Push press x5
    80 85 90 95 100

    WOD “flight simulator”
    unbroken DU’s
    20 stuck on the25

    Rob Brydges 

  10. Snatch Push Press + OHS (5+1)

    Flight Simulator
    9:12 (all unbroken and a 5 minute pr!)

    During the 8:30 class, I tried it with singles. Missed a lot!

  11. Valérie Arseneau

    QOD : Red Hot Chili Peppers – higher ground

    Or Red Hot Chili Pepers – Did I let you know. but thats more of a makes me happy song as opposed to a pump me up song.

    Oh and Muse – time is running out

    Or some Metallica …well I just cant choose one song….

    1. Putting this out there…. ok… deep breath….

      1. ME TOO!!! I have the Nickelback DVD Collector’s Box if you want to come over and watch it. Don’t listen to rumors about me inviting people over to watch movies. That’s simply not ture, but our sofas are very comfortable….

  12. Strength Shoulder press Stayed light. Just practiced 40 and 45.
    Got to 16 of the 40.
    QOD Party Rock. Takes me back to Kevin and Joanna’s wedding.

  13. Mob, Row 250, WUx1

    Deadlift 5RM
    265-285-305-345(x1) stopped there, 345 didnt feel great, legs and low back dead…

    WOD (scaled to singles) = 6:38, no failed sets

    Cashout: Calf stretch, Lacrosse ball lower back

    DU practice = 5 – 8 – 6 – 7 (four highest unbroken sets)

  14. QOD: I like a good mix of mainstream pop-ish stuff and heavier rock/metal… here’s a few from my iPod running playlist…

    Linkin Park – Points of Authority
    Killswitch Engage – This fire
    Killswitch Engage – Holy diver
    Iron Maiden – The Wickerman
    AFI – Miss Murder
    The Killers – When you were young
    Rocky training theme (Gonna Fly Now)… Eye of the Tiger is overrated…
    Kanye West – Stronger

  15. 250m row = 0:54

    WU x 1

    Shoulder Press x 5 35-40-45-50-55

    WOD “Flight Simulator”
    Unbroken Double Unders
    24 out of 25 is the highest I got

    I was so pleased with myself when I looked up after my set of 20 and we were only 3 minutes in. So, basically, I spent the next 12 minutes getting between 19 and 24 over, and over and over again! Grrr!!

    I think this wod would make a very funny video, with all the swearing going on!

    Great to be back at 6:00 am, not as painful as I expected.

    1. This WOD makes me think of the movie “Groundhog Day” – getting stuck between 19 and 24 and not being able to move forward is so frutrating! I took 14 attempts at level 35 so I feel your pain 🙂

  16. I’ve been curious as to why people put “DNF” (did not finish) when they hit the time cap on a WOD… I was under the impression that DNF meant you have to bow out for some reason (i.e. hurt body part, your barbell breaks, fire alarm drill… etc)

  17. QOD – oh my, where to begin?
    Just updated my “Crossfit Playlist” on my iPod a few days ago.
    These really get me going:

    Kanye West – Stronger
    Eminem – Lose Yourself
    Flo Rida – Good Feeling
    Cult – Love Removal Machine (yeah, my age is showing)
    Live – I Alone, All Over You (again, showing my age)
    Tragically Hip – She Didn’t Know (damn, I’m old…)

    I’ll stop there, before I get to the Buddy Holly tunes…

    Great QOD, Kevin 🙂

    1. Hey now, don’t knock Buddy. Without him there might not be the Rock music of today. Not sure Peggy Sue would get me pumped though 🙂

    2. All good choices…Well I’m not sure about Flo Rida, but the rest are great. OK maybe that’s my age too!

  18. Row 250m – 55.9 s
    WU x1

    Strength – 5x deadlifts
    135 (WU), 175-190-205-220-235

    WOD: Got to 11 out of 15 reps.. booooo just couldn’t string more than 4-8 after that.. oh well! Good practice!

    QOD: Everytime I hear Good Feeling by Flo Rida, I kinda wanna do burpees LOL! Apart from the burpees, I also love it when some good ol Linkin park or System of a down starts playing during a WOD.

    1. “Good Feeling” does that to me too. Perhaps Kevin is doing some kind of Pavlovian Conditioning experiment with us? Woof.

  19. QOD:
    Outcast – Bombs over Baghdad
    Kanye West – Stronger
    The Cult – She Sells Sanctuary
    Pearl Jam – Even Flow
    Linkin Park – In The End

  20. QOD:

    Linkin Park – Bleed It Out
    Linkin Park – Hit The Floor
    Kanye West – Amazing
    Living Color – Cult Of Personality
    Saliva – Click Click Boom
    Kanye West & Jay Z – No Church in the Wild
    Three Days Grace – Riot

    And so many more I could list…

  21. “Flight Simulator”

    Time : 5:50

    Have a nice week end!

  22. Valérie Arseneau

    400m run

    Strength : Back Squat
    5x 75-85-95-100-105 (PR)

    “Flight Simulator”

    Time : 14:42

    That wod was frustrating! Decided to do singles to increase my chances to finish within 15 mins. I simply had a hard time concentrating long enough to hi 40, 45 and 50! hahahah It was a very mental wod for me.

  23. Chantal Guerette

    400m run
    WU x 1

    Strength Shoulder Press
    5 x 30-35-40-45-50(x3)

    WOD “Flight Simulator”
    Time : 5:14

    For the remaining of the 15 minutes, I did DU… I made it to 15 and then I was stock at 17 !!! This was a good one !! Good job everybody 😀

  24. 400m run
    WU x 1

    Strength: push jerk x5
    115-135-150-170-190(4) (5# PR for reps)

    WOD “Flight Simulator”
    Unbroken Double Unders (Scaled to Singles)
    Time: 6:46

  25. Mobility
    400m run
    WU x 1

    Strength: Push Press
    5 x 95
    3x 140, 150, 165, 185, 185

    WOD “Flight Simulator” Double Unders
    5-10-15-20-25 and that’s where it ended. Its technically a fail, however, I cranked off more 20’s in a row than I ever have so its all good to me.

  26. Mob
    400 m run
    WU x 1

    Skipped strength
    Worked on T2B got like 7 with alot of breaks in between as well my 1st pull up not chin up(Kevin) without a band, i did like 5 in total not in a row of course, really Happy with that.

    Scaled Singles:
    Time: 4:49, repeat it just to make sure and got 5:11 (with longer breaks) and then practice DU’s with the 3 minutes remaining and got 8/15,, 1st time doing 10 DU’s in a row.

    So really happy with my times and the WOD today!! Happy Weekend Everyone. 🙂

      1. Ohhhh How could’ve I forget about that?? Not seriously, thank you so much Jeff!! I enjoy your class and I think I deserved my high five this evening, Didn’t I?

    1. You did the WOD twice and THEN extra for DU practice?! I guess you were still on your “bandless pull up high”! Nice work, Elba. Very proud of you.

    2. I was a witness!!! Super happy for you! And sub-5min on the singles?? When you yelled time and I wasn’t even close to 50 I almost lost my balance!

      Sounds like an awesome CrossFit day!

  27. MOB
    440m run
    WU x 1

    Strength – squat snatch, snatch drop practice

    Flight Simulator – Double Unders

    (Hey that’s 360 in 15 mins!!)

    DU’s were the right choice but I hoped to get to 40 – but I did got a great work out by the 15 min mark 🙂
    A month ago I was still single-double in wods so I’m pretty pleased with the progress. Someday I’m going to love this wod!!

    QOD – Anything heavy on the beat and the volume before the wod starts. Once we get going I’m usually breathing so hard that I don’t even hear what’s playing!!

    1. You just did 360 double unders. YOU JUST DID 360 DOUBLE UNDERS!!! Who would have thought? Way to go Heather! Keep up the great work.

  28. Mob
    400m run

    Strength : Front Squat X 5


    “Flight Simulator”



    Time – 9:52

  29. Mobility
    400m run
    WU x 1 (no pullups – sore shoulder)

    Strength: Front Squat (x5)
    95-135-155-175 * felt heavy, and back tight, so stopped there*

    WOD “Flight Simulator” as Rx
    Time = 10:42

    All unbroken except one round at 35 or 40 on the way up, and I got tripped up after only 2 reps, so it wasn’t so bad. Took rests of 15-30 seconds between the sets of 35-40-45-50 on the way up and the way down.

    Cashout – calf drops and calf stretch on the pole

    Have a great weekend everybody!!

  30. Mobility
    400m run
    WU x1

    Shoulder Press 3s
    Trying out something different

    “Flight Simulator”

    Double Unders

    19 of 45 going up

    Tried 7 times for the 45 before running out of time oh well next time ill finish it.

    1. You were doing those shoulder presses like they weighed NOTHING! Impressive.
      Way to stick it out on the WOD. I looked over at you a few times and you were always as cool as a cucumber. If you were frustrated, it didn’t show.

  31. Another one for the QOD.. wasn’t going to say this one but since Kevin Mc outed himself with his post, and Lora dated herself with hers.. Platinum Blonde- Doesn’t really matter!!

  32. mob
    1x WU
    400m run

    foam roll, stretch, practice DU.. picked up rope and did 2 singles then 7 Du in a row.. a PR of 2..

    Wod singles
    went through to the down side of 45 without missing a beat, then Kevin Mc said “wow you look so relaxed”.. I preceeded to miss the next three attempts as 39-39-38.. smooth as silk! lol..
    finished off the 15 minutes with DU practice..
    great night at CFM.. great energy from everyone tonight, lots of fun

    1. Nice PR (no I really mean it). I predict this – you are going to go from 7 to 100 with no steps in between 🙂

  33. Mob / WUx1 / Row 500 m (1:41.2)

    Hang Power Snatch x 5 to 105# , very tricky to pop the hips enough to move the bar up high enough.

    WOD w/ Singles

    8:23 + 42 DUs in remaining time..managed to string consecutive 5 DUs once.

    Skill of the Week:
    Floor Press x 7
    115 – 125 – 145

  34. QOD: I can’t believe no one’s said AC/DC yet. What about Thunderstruck?? Best work out song ever! (Now I’m dating myself Lora)

    Kevin…are you making us a mixed tape? 🙂

    1. LOL…you could have gotten away with the AC/DC suggestion, but you totally dated yourself with the “mixed tape”. BAHAHA!

    1. I was torn going to the wod today – a selfish little part of me hoped you wouldn’t be doing the wod so I could use your magic rope – does that make me a bad crossfitter??

  35. WOD: RX Did this one after the 6:30 p.m. class.


    It was doing great and then I hit a wall with the 35’s on the way down! All unbroken up to that point! Had to re-do the 35’s at least 3 times! Did the 25’s a few times as well.

    Great WOD. I am going to do this one again soon. I am coming after your score Terry! lol!

    1. You were super fast on these. Next time you will do the whole lot unbroken…and leave Terry in your dust! 🙂

  36. Mob+400m Run

    Strenght- Deadlift X5 (light)
    95-115-135-155-175 (Back felt superb, focused on 100% form)
    In between sets, 1min plank

    “Flight Simulator”
    Unbroken Double Unders (Scalled Singles)

    Time–> 8:12

    Foam Rolling

    Great work 6:45 crew!

    Have a great weekend fella CrossFitters!

  37. mobility
    250m Row
    wu x 1
    strength – Shoulder Press x 5
    95, 105, 115×4, 125×2, 135(F)

    WUD : “Flight Simulator”
    Unbroken Double Unders (Scalled Singles)

    Time = 8:27

  38. Mob
    400M Run

    Flight Simulator”
    Unbroken Double Unders-Scale to Singles

    Time: 5:55

    Then tried DU for the rest of the Time got a PR of 3 DU 🙂 Super Excited!!

  39. Mobility
    400m run
    Warmup X 1

    Strenght: Front Squat X 5
    15 – 20 -15 -20 -15

    WOD: Flight Simulator (unbroken singles)

    Time: 15:01 (just made it)

    Cashout: Calf Stretch

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