Friday’s QOD

Have you ever cherry picked a workout? Meaning, did you ever cancel because you saw the workout?

Run 10k

Compare to Oct.12/11

That’s a lot of pullups!

199 thoughts on “Friday’s QOD”

  1. I am going to cherry pick today. But I am going to do this WOD with my whole family this afternoon. I’ll post my time.

    1. When I first started crossfit waaaayyy back, I remember cancelling a session because it had OHS in it. I remember feeling so guilty and quickly realized that if I keep doing that…I will never get better.

      Now, as for today, I had the chance to sleep in until 7…so I took it. πŸ™‚ so stayed tuned for my posting later this evening.

  2. Wow great pic, love the black and white!

    And that’s a great QOD for today’s wod πŸ™‚ I’ve never cancelled because I didn’t like a wod. In fact there is only one instance that I can think of where I cancelled (sick) in a little over 2 years.

    Having said that though, while I was on vacation over the last two weeks, I had trouble with my back and I would have been selective about which workouts I did, if I had been working out.

  3. ValΓ©rie Arseneau

    QOD : No not yet. I have strong reactions to WODs when reading them in the AM sometimes good reactions sometimes not so good bit I always show up.

    Wow 10km! Thats actually ironic! I’m doing a race with my mom on the 21st and she’s been bugging me to do the 10km but I’ve never done it and I’m chickening out. Today, should be a good test to see how it goes and maybe I’ll sign up for the 10k after all!

  4. 10 km run really? Sure you wouldn’t rather pick somethig from Trent’s-List-of-Torture? I’ve never cherry picked a wod, but if I did, I’d give today’s wod a hard look!!

  5. 5K run

    Time = 24:47 (10 sec PR)

    Did the 10K last time, but I had ran quite a bit last summer. Decided to go for a PR on the 5K. Yay! only a tiny PR, but I’ll take it!

    1. I picture Maria running next to Trent like a chihuahua running next to a great Dane….. πŸ™‚ great times today everyone.

      1. She picks those tall & fast guys to try to keep up to!! I think I’d die trying to keep up to Vincent & Trent!

  6. WU x 1
    Benchmark for paleo challenge

    amrap 5 mins burpees: 48

    Run 1 mile: 11:11

    Max pullups: 20 with black band

    Can’t wait to try this again in 6 weeks!! BRING IT ON!

    QOD: I’m very not proud to say that I did before…. probably in my first year of crossfit, when it was so easy to cancel by leaving a note on this! WIth the way we handle cancellations now, it makes you more accountable and I never feel like cancelling!

    1. Great job on those benchmarks, Chantal. Good luck and have fun with the challenge! I’m excited to see what your numbers are in 6 weeks!

  7. WU x 1

    5 min burpees: 61 Yay!! this is exactly what I did back on the games in 7 mins so quite happy:)!!
    Run 1 mile: 8:50, 34 sec PR from Sept 01st this year!!
    Max Pull ups small blue band: 22

    Great Job Leesa & Chantal, so much fun doing the Benchmarks together!! and good job everyone!! Amazing job this morning babe so proud of you!!

    Let’s the weekend begin!!! Paleo next week cant wait!! πŸ˜‰

    1. QOD: at the beginning I did CXL a lot of classes but it was not because of the WOD, and after I became a regular I think I might have done it once I dont know OHS where involve in the WOD so I decided a rest day was need it but after my last time doing OHS in the WOD, now I have to make sure that I practice them because they are not pretty :)!!! so not cherry picking!!

    2. Great PRs today mi Elbita linda. It will be interesting to see what a few quick weeks of strict paleo will do for you this time around.

    3. Nice numbers on those benchmarks, Elba. Can’t wait to see what you accomplish after the paleo challenge. πŸ™‚

  8. QOD: No… or else I would never be here πŸ™‚

    WOD: 10km 51.59 Not a PR, but probably a best for 2012!

    My goal was to stick around 5:10/km, and my average was 5:11, so I’m pretty happy with that.

  9. QOD: Have a cancelled to avoid a WOD…no. I have only cancelled when work/home absolutely prevents me from going.

    Now…the levels of guilt I may have felt for missing a particular WOD vary drastically!

  10. wu x2

    10k – 45:36

    Works out to 4:34min/km, my 7k mix up in July had a pace of 4:27min/km so pretty consistent.

    Very Happy with first attempt at 10k but there is no plans to get a PR on this anytime soon. Thanks for all the high fives this morning guys, today I’m wearing my Crossfit Moncton t-shirt proudly.

    QOD: Almost commented at 12:10am today “see you in 5 hours” so no cherry picking for me. Happy how rest days sometimes can fall on a brutal WOD when I’m already beat up.

    1. Wow that’s an AWESOME 10k time dude! Many of my “runner” friends strive for that kind of pace!
      Nice work!

    2. Nice time on the 10 km Trent. What on earth are you still doing up & on the website at 12:10 a.m., when you’re at the gym at 6:00?? That’s messed up!

  11. Ran 5k this morning and I’m so happy to have finally broken the 30-minute mark!! Running (cardio) is a weakness of mine and I’ve been trying to get under 30 mins for a looooong time!!
    Great way to start the weekend πŸ˜€

    T = 29:12

    1. Way to go Amanda. Running in wod’s with you this summer you were faster than I’ve seen before so I’m not at all surprised. Congrats!

  12. QOD: i’ve never cancelled a WOD I didn’t like, but I HAVE signed up for WODs on a rest day because it either looked fun, or had a movement I like. I don’t know if that’s considered cherry picking.

  13. QOD: I cancelled today before I looked at WOD, but tbh if I saw it, it probably would have been one of those days I cancelled:)

  14. I have Obessive CrossFit Disorder and as a result of being so addicted I am at the gym 5-6 times a week (for the past 2.5 years!!) . I am indeed on the oposite side of the spectrum and do not take enough rest days which I know drives Kevin crazy at times!!! lol!!

    QOD: Yes, I have cherry picked, but not often as there are only 7 days in a week and I am at CFM 5-6 of those days! Thank goodness the gym is closed on Sunday because it forces me to rest!

    1. I think I already have a little bit of Obsessive Crossfit Disorder. I had to take yesterday off due to life and I felt disappointed about it. I almost feel ticked when I am at work on 12 hour shifts and I cannot go. If I am going out to supper with buddies I always suggest Saturday or Sunday evening….I see a 12 step program in my future….

  15. I, too, fall in the same group as Corinna and Pat; coming in on days that I should be resting BECAUSE I really want to do a particular WOD (yet I still always manage to have a wishlist for change-for-change…LOL). I have cancelled classes before because of work, family, illness. Sometimes “life” happens.

    The way I see it, if I dislike a WOD/movement or it scares me, then that is EXACTLY the WOD/movement I should be doing….like say, a 10k run…. πŸ˜‰

    1. Too true – the wods that you hate the look of are the ones you probably need the most. Having said that it is with GREAT JOY that apparently I will be doing the benchmark wod this afternoon (some of you may have heard me cheering earlier when I figured that out:)) Choice between 5 k run and 6 weeks of paleo sooo easy to make!

  16. I, like alot of fellow xfitters have been completely hooked by this sport from the get go. And like everyone else I may have been on the fringe of being overbearing in the way I speak about it to friends and family like its some sort of magic potion or something, which leads to the reason that I go to the gym 6 days a week and would go 7 if it were open.. there are days when I feel beat down from the previous days/weeks/months wods, but I hate missing anything so I go without rest days (and like Corinna, I’m sure it drives Kevin crazy, but as of yet there hasn’t been an intervention! lol) So cherry picking wods? If you mean going to wod when it should be a rest day, or doing the smart thing and avoiding some movement cause it could cause further injury, or skipping Oly class cause you want to tackle a “hero” wod through August, then my answer is YES.. but of course its meant in the opposite way, I haven’t in my 11 month career (even days after knee surgery.. twice! ) cherry picked a wod and I don’t forsee that coming! LOVE THIS SPORT AND LOVE CFM AND THE FAMILY ATMOSPHERE THAT WE HAVE HERE!!

    disclaimer; as a coach at CFM I do not condone my actions and would chastise each and every one of you for following in my footsteps!! Rest days are needed and avoiding movements to prevent and injury from getting worse are necessities of a long and healthy xfit career.. “do as I say.. ” I think is the quote?

    1. Maybe I can help balance out the coaching department with the ‘do as I do’ part, lol: I always take my rest days when I need them. I’ve gotten to the point of burnout before, and burning out makes you enjoy CrossFit much, much less. I don’t ever want that to happen in this ‘sport’ that I love and obsess about so much. When your body is rested, you can attack the wods with way more energy and excitement than when you’re not. I just came back from a 2-week hiatus and physically, I feel completely awesome this week. πŸ™‚

  17. Mobility
    Wu x 1
    Walk (1min) – run(15 sec) for 5 K

    It felt SO good to be running again even if it felt like a tease… Felt like I could of done more running, but will try and hold my horses and continue with baby steps…

    Don’t remember having cherry picked ever… That’s the whole idea of crossfit… To face and surpass personnal fears… Helps to face life in the same way…

    1. I am happy for you that you are running again. Although, I will miss my rowing buddy. My right heel is still not cooperating, but I do hope to join you some day.

    2. Also – really glad you’re smart in taking it easy on the run even though you wanted to do more. Good job.

    3. WOOHOOOOO! Awesome to hear you were able to tackle this running WOD today! You have been so patient throughout your recovery and it is paying off for you. You’re a smart cookie to not push too hard, and keep that progress slow and steady. So happy for you, Natacha!

  18. QOD: Yes to be honest I have cherry picked, maybe once or twice. So I now make a point not to look at the WOD during my 3am bathroom breaks πŸ™‚

  19. Mob / WUx 1
    400m run (testing knee but still not there yet)

    Paleo 2012 Benchmark:
    –AMRAP Burpees in 5 min
    TOTAL: 69 (my total for 12.1 (7 min) was 63 so I am happy with the improvement but still have a long ways to go)

    –Row 2km
    TIME: 8:17.4 (was shooting for sub-8 min but I had never rowed that far before so pace was not super)

    –Max. Unbroken Pull-ups
    TOTAL: 20!! 5 rep PR!

    What a workout!

    1. Those are some pretty awesome pre-paleo benchmarks Blake! I’m excited to see what you can acheive after the challenge πŸ™‚

  20. Mobility
    WU x 1

    5K run
    Time 27:10

    Last time I did a 5K, it was on my treadmill and my time was 28:26 so I’m happy with my time today πŸ™‚

    It was nice running with you Jenna !!

    1. Thanks, you too Chantal! Even though we couldn’t really talk because we were so focused, it was great to have someone to keep pace with:)

  21. Mobility
    WU x 1

    WOD – 3K Run @ 28:16 …. glad to have a baseline for this run. πŸ™‚

    QOD – In the past few weeks, I’ve cancelled more often than I’d like to admit. πŸ™

    It has completely been a confidence (or lack thereof) thing for me – feeling intimidated by the workout that would have been in store.

    I’m really attached my comfort zone, so stepping outside of it is something I definitely have to work on. I need to remember to not psych myself out, because if I give myself too long to think about it, I will OVER think it, and back out. Sometimes, the “you won’t be able to handle that” tape plays too long.

    Jill would tell you I’m being a wimp and just need to suck it up.

    1. Robyn, there are two things that I have admired about you ever since we met in the Prep course: your perseverance AND your courage. You tackled whatever came your way without any fear….so push away those negative thoughts that are intimidating you and jump back in the ring! You will hear this alot around the gym: “get comfortable being uncomfortable”. The results? The things worth working for? They all live OUTSIDE of our comfort zones πŸ˜‰

      1. You’re always so kind, Lora!

        I LOVE the feeling of finishing a WOD, so I’m focusing on THAT, to help pull me out of my slump.

        …and seeing the wonderful CrossFitters who are also around the gym, of course! LOL! πŸ™‚

  22. wu x 1
    run 10k (scaled to 5k)
    Time = 27:28 no PR

    5 k run earlier this year. 27:32
    July 2011 – 28:33
    October 2011 – 26:50

    QOD: I don’t t hink I have ever cherry picked a WOD. I aim to get 4 workouts in per week.

  23. WU x1

    5 k run = 28:06. Not a 5 k PR, but I think it is a PR on the Alcock gym route.
    Thanks for the push Josh, I think I would have been slower if you were right there with me.

    I’ve never cherry picked a WOD. Being a regular to the 6:00 am class, there’s really not much opportunity to cancel, unless I want to face burpees next time round, and who needs that??? I’ve never felt compelled (Amanda & Maria) to check the WOD during my 3 a.m. pee breaks πŸ™‚ I guess I like the surprise when I get up.

  24. WU x 1

    5 k run – 28:40 no PR

    Cherry picking WOD’s not really, but I have cancelled on days when I know my body is not up to tackling a particular WOD.

  25. Paleo Challenge Benchmarks

    AMRAP 5 Minutes Burpees – 56

    1 Mile Run – 11;15 (First time with no walking for a distance over 400m)

    Max Rep Pullups with Black Band – 3

    1. Congrats on your unbroken run! That is fantastic! AND so happy to see you doing pullups!!! I am so excited for you πŸ™‚

    2. You hit so many PR’s in the benchmark wod you’ve set the bar high for the challenge:) Congrats on the burpees, the unbroken run and the banded pull ups! Great day for you in the gym.

  26. ValΓ©rie Arseneau


    10k run – 57:51

    PR on distance as I never ran more than 7k. Pretty happy with this! Had a hard time figuring out my pace… Looks like I will be running a 10k with mom for Legs for Litteracy! hahah.

      1. ValΓ©rie Arseneau

        yeah… told dad I ran 10k then my mom was like “sweet! you will run with me then!” said I was still unsure. To which dad replied: “Val! Listen to your father! You can and will run the 10k with your mother!”


  27. QOD, Guilty as charged, however, it is always due to injury or having gone too many days in a row.

    WOD: 5K 29:42

    Shin kicked in around the 400m mark and persisted through the entire run. I wasn’t even breathing hard at the end, but the pain in my shins was almost unbearable. Hopefully this will resolve itself in time. I am going to do this again the end of the month just to see.

      1. ValΓ©rie Arseneau

        stretch the calves well. Shin Splins are often caused by really tight calves pulling on the lil muscles.

    1. Awwww…hope your shin splints go away soon. That’s still a pretty good time for running with pain the entire way. πŸ™‚

    2. Running with shin splits and hoping it resolves itself is like driving with a flat tire hoping it will patch itself. REST IT! Stop running altogether and remove any type of jumping from your training. How many injuries do you need before you figure that out?

    1. ValΓ©rie Arseneau

      Wow! great time!! Also, thanks for the big hello and smiles when I was coming in from my 10k and you were starting! lol.

  28. was completely unsure of what to do today for a wod.. wasn’t sure my newly fixed up knee was ready to run so opted to row instead..

    10K row..
    no.. i repeat NO idea on how to pace this at all, just kinda treated it like a chipper wod… think I could have gone substantially faster now! πŸ™‚
    thanks for keeping me company Laura K!!

    1. Great job on the row Jeff! That is a fast time! And thank you for not running on your newly fixed up knee πŸ™‚

  29. Mobility

    Wu x 2

    Paleo benchmark

    5 min burpees – 73
    1 mile run – 8 min
    Max pullups – 12 (strict no band)

    12 min rest between sets

      1. I am pumped to see how much I can improve…But I am like that with every wod, sometimes I feel I should have pushed harder. I can’t beleive how much I have become addicted to this already. I love it. Thanks CFM!!

  30. Mobility
    WU x 1

    5k run

    Well, my mind was in it for 10k today, but my Achilles was having NO part of that!
    Ran with Seb at a respectable 5:05min/k pace for the first 3k then my Achilles started to get grumpy. Had to give in to the protest and stop at 5k. πŸ™

    Today was certainly not my best 5k time, but I haven’t done a 5k in over a year, so its pretty much what I should have expected. One of my favourite quotes from Greg Glassman (founder of Crossfit) is: “We fail at the margins of our experience”. Today’s 5k was proof of that for me.

    1. thats a good time with a grumpy achilles! ;0) In order to get good at snatches, you have to snatch, in order to get good at cleans you have to clean, in order to get good at running you have to run! πŸ˜‰

    2. Nice work Lora. Hope the Achilles heals quickly. Thanks for encouraging all those who did the paleo benchmarks tonight!

    3. Was great running with you Lora! Had no idea you had a sore achilles, your run looked so light and effortless. Hope your feeling better soon.

  31. 10 km run: 58:42

    So happy I did not get lost!! I have ro admit that it fellt lonely doing this run by myself.

    Great job to all those in the evening classes!

    Very proud of you Laura for doing a 10km row! You are crazy! smiles..

  32. MOB, Wu x1

    10k row
    Half way time 24:52
    Time 50:10

    Nice rowing with you Jeff. Rowing with one knee did not seem to stop you at all.
    Thanks Corinna for being there for us tonight.

    1. Nice work tonight yourself.. I believe I can now refer to you as the “rowing queen” of CFM? 10K at a nice even pace from start to finish, I bow down before you my dear!

    2. Your rowing was solid! Great, steady pace and a nice little sprint finish at the end! Impressive work, Laura.

  33. Mobility

    Paleo Benchmark

    Attempted the Burpees but there was a wall clock being reset that messed up how much time i had left so i’ll do it in the morning.

    1 Mile run – 7:22

    Didn’t get a chance to do the pull ups do those in the morning too.

  34. WUx1

    WOD Scalled to 5k run

    Time–> 24:41

    No PR but all went well, back is intact πŸ™‚

    Great job 5:30 crew!

    Have a great weekend fella CrossFitters!

    QOD: Never. Actually was the opposite. A few time on my rest days I came in to do some WOD’s. 5k was one of them a year or so ago πŸ˜‰

  35. MOB
    WU x 1

    Benchmark WOD

    5 min burpees: 61
    1 mile run 10:11
    Max Pullups: 15 (purple band)

    Here we go Paleo! Pretty sure there’s a limerick in there somewhere! Good luck everyone πŸ™‚

  36. Mobility

    WU x 1

    foam roller

    4. something k run (imagine, I was not able to follow the directions)
    Time: 30:53

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