Friday’s QOD

Running – better in the heat or the cold?

21-15-9 reps of:
Squat Clean (135/95#)
Ring Dips

Compare to Feb.13/12

Are you maximizing your potential?

171 thoughts on “Friday’s QOD”

  1. Mobility

    WU x 1

    Burgener Warm Up

    Strength: Squat Clean (95# to 155#)

    WOD: “Elizabeth”
    21-15-9 reps of:
    Squat Clean (135#)
    Ring Dips (small yellow band)
    Time: 13:21

  2. Squat Clean
    5x 135 – 3x 155 – 3x 165 – 2x 185 – 2x 195 – 1x 205

    WOD Rx = 12:07 (PR from 12:33 @ 95#)

    A bit tired this AM, but happy about the PR, only found out after that i had never done this Rx. Great working with the morning crew! Good job all!!

  3. QOD: Hmmm – for me that’s a little bit like asking “Which is better, root canal or hair removal?” But if I had to choose, I’d choose heat. Running in the cold makes me ears hurt!!

    1. Mine too, Heather! I have to either wear a headband or stick some cotton or something in them to keep the cold air out!

  4. Mobility
    Burgener Warm Up

    Strength: Squat Clean

    WOD: β€œElizabeth”
    21-15-9 reps of:
    Squat Clean (40#)
    Ring Dips (Blue band)
    Time: 10:06

  5. I’m with Mario, you can always dress warmer, but in 30 degree heat its hard to find mobile air conditioners. Ideal tempetures for me would be 10-12 degrees no wind.

    1. You’re a Crossfitter, I see no reason why you couldn’t carry an air conditioner with you if you really feel you need one.

    2. Yeah, I mean, if you’re running with only a speedo and shoes, there’s not much else you can do to fight the heat.

      PS: Never ran in a speedo. Never will. Unless there is money involved. Or bacon.

  6. QOD:
    I prefer running in a mild summer morning.

    But as far as extreme’s, once your body warms up, I prefer running in the cold though it requires a bit more preparation (layers etc.), and I find the breathing easier…and it feels badass.
    Running in a +30 feels like well…doing a WOD in +30. I am no fan of “cotton mouth”.

  7. What a great morning at CFM!

    Before I post about my WOD, I want to take a moment to say thank you. I left the gym this morning feeling so grateful for this community. Whether it is a great tip on a lifting technique, pushing me to go faster in a workout, making me laugh, or entertaining Miss Lydia while I finish my last rep, you have all made my transition back to CrossFit a positive experience.

    Squat Cleans 45(5) 65(5) 85(5) 95(3) 95(2)
    WOD @ 65lbs and small purple band
    Time – 10:20

    1. Awesome post. I couldn’t agree more. We DO have a wonderful community.
      Great time on the WOD, BTW. πŸ™‚

    2. You’re always so darn happy to be there Gillyon & your positive attitude is contagious. It’s great having you back these past months. And Lydia, what can I say, it’s always a treat to have her around….she NEVER cries….amazing!

  8. Mob
    Burgener warm up
    Squat clean 5-3-3-2-2-1-1
    55 75 85 115

    WOD. Β “Elizabeth”
    Squat cleans. (135/95) I did 95lbs
    Ring dips Β  small band

    In 12:06
    Rob Brydges

  9. Fun morning. Great to see some morning peeps.

    Got in a quick strength session before the 8:30 class.

    Front squats x2
    260×1 (PR!!)

    Last front squat pr was Feb. Very happy!

  10. Mobility
    Wu x1

    Burgener warm up

    Squat cleens 65/85/95/115/135
    WOD Elizabeth
    Squat cleens at 95
    Did the dips with paralettes
    Next time hopefully at rx. Fun wod

  11. Strength: Squat Clean
    45Γ—5,55Γ—5,65Γ—3,75Γ—3, 85 x 2… ran out of time

    WOD: β€œElizabeth”
    21-15-9 reps of:
    Squat Clean (60#)
    Paralette Dips
    Time: 10:58

    For the first time ever, I truly considered walking out in the middle of a wod. On those first 21 squat cleans, I felt dizzy, tired and cranky πŸ™‚ . My goal changed from finishing as fast as I could to just not quitting; so in that sense I am very happy with my results. Today, the mental game really won out, and the inner talk was nasty! Hourray for Friday, I am sleeping in tomorrow πŸ™‚

    1. My enire first year of CFT was all based on the “I just need to finish”. Now, occassionally, I hear myself planning for some fabulous PR and then a wod will kick me right in the ego!! They say you lose 100% of the games you don’t play. Glad you played it out to the end:)

    2. Good for you for fighting through it! The critic voice is a hard one to ignore sometimes…but you did it, and your time was great!

    3. Way to push through those negative thoughts and see the WOD through to the end. Some days the toughest hurdles are the mental ones, and you didn’t let them stand in your way today. Awesome!

  12. Mobility
    WUx1 (toes to ring; strict pullups with med blue band; ring rows)
    Group WU Burgener style
    Practiced Squat Cleans
    WOD: Elizabeth
    Squat Cleans @60
    Ring Rows with medium blue band


    1. 10:53? Did you have a time to beat in your mind by any chance hehe????just kidding!! You did awesome, cant wait to workout together again, hopefully next week!! πŸ™‚

  13. Mobility
    Group WU Burgener style
    Practiced Squat Cleans
    5’s= 45
    3’s= 55-65
    2’s= 75-85
    1’s= 95-105-110(PR first time being able to do more than 100 lbs and this morning felt great, nice sharing the bar with you Heidi, you did great)

    Squat Cleans @70lbs
    Ring Dips with medium blue band

    Great class this morning, good job everyone :)!!

  14. QOD – To get ready I would rather run in the heat. But once Im all dressed and ready to run, I would rather run in the cold.
    Dressing for the winter runs take a whole lot of preparation and motivation to just get out there. Love the QOD!!

    I wanted to come on here and let the girls know, that there is long socks available at the DOLLARAMA!!!

    How awesome is that. I got 4 pairs, and out of the 4 (witch are awesome colors too) – 2 fit perfectly, and 2 fit tight and a little short for my liking!

    im guessing they will be sold out soon enough!! (:

    miss ya’s!! xox

  15. ValΓ©rie Arseneau

    QOD: I prefer fall weather. either a cool day with sun or a hot day with clouds. Cold is slightly better as you get dress warmer but if its too hot… Can only take so much clothes off lol.

    WU #1 – rushing to get ready and running down the stairs as my alarm was not turned on!
    WU#2 x1 (pull ups with NO BANDS!!! Hazzah for progess!!!)
    Burgener x2

    Squat Clean
    Reps: 5- 3- 3- 2- 2- 1- 1
    Weight: 40-50-55-65-70-75-80
    I like doing cleans πŸ™‚

    Squat Cleans @ 50#
    Ring dips (with med purple band)


    Was a rushed morning but a great work out! On the bright side, got to sleep in!!

  16. QOD: If run is Less than 400m then temp should be 20 deg to a Max of 35
    If run is between 400 to 800, then 15 to 20 deg.
    If run is 800m to 1 mile, 10 to 15 is ok.
    If over 1 mile, then bellow 10 is Ok as long as there is NO Ice or snow on the road πŸ˜‰

  17. QOD
    My preferences have changed since 2008, I used to run all winter long no matter the temp or the conditions, then that fateful day that I tore my meniscus running in a snow storm (and required my first surgery) that precipitated my change of thought pattern, torn meniscus in the cold means go as far to other end of the spectrum as I can go.. soooo, the hotter the better, but unlike Mario, no matter the amount of money (or bacon) on the line, there will be no speedo on this guy! you are welcome! πŸ™‚

  18. QOD: Cold! I love the heat for lounging around but when running in the heat I feel like I can’t get enough air… haha!


    Squat cleans 5-3-3-2-2-1-1
    95 has been my PR and I was hoping to beat that today, but I kept jumping ahead. I need to focus on form so I’m doing a proper squat clean, not a power clean with a front squat tacked on the end!

    WOD Elizabeth 21-15-9 of:
    Squat cleans 60% 1RM (55#)
    Ring dips with the wider purple band
    = 11:13. First time doing banded dips in a WOD. I liked it!

    Nice to meet tons of new people again this afternoon, everyone here is so friendly – Crossfit Moncton is awesome! πŸ™‚

    1. Happy to hear you are feeling welcomed at Crossfit Moncton. I STILL haven’t had a chance to officially meet you…maybe next week our paths will cross again.

      Nice work on the squat cleans, and on the WOD. πŸ™‚

  19. MOB
    WU x 1

    Strength – squat cleans

    Squat cleans (95#/60%) 70#’s
    Ring dips med purple band
    Time 10:36

    Disappointed since I wanted to do this with same weight and band as last time but picked the wrong band and had to change back during wod wasting a bunch of time. Squats were good but I’m already feeling the fatigue in my legs. Need a rest day. πŸ™‚

  20. QOD: If I have to choose one, I choose in the heat

    Burgener Warm Up

    Squat Cleans
    65×5 – 135×3 – 155×2 – 165×1 Felt really light headed. Had to sit down after each lift :S

    Elizabeth as Rx: 14:22 today. PR is 11:13 πŸ™
    Consistency is important. Today’s result was proof. Shoulder felt great throughout this wod though.

  21. QOD : I think I would choose the cold…

    WU x 1
    Burgener Warm Up as a group (x 2)

    Strength Squat Cleans 5(45lbs), 3 (50), 3 (55), 2 (60), 2 (65), 1 (70), 1 (70)

    WOD “Elizabeth”
    – Squat Cleans (45lbs)
    – Ring Dips (with purple band)

    Time : 7:44

    When I realize that my time was kinda good, I decided to try (after I was done) ring dips with the tiny band and I was able to do 1 !! I’m not ready yet to use it in a workout but it’s coming πŸ™‚ Great job everybody in the 4:15 group πŸ˜€

    1. Thanks ! I was really proud of my time but I also felt weird to finish so fast.., I even check the board again to make sure I did the WOD proprely haha ! I guess I just had a really good day πŸ™‚

  22. Strength squat cleans
    55×5 65×3 75×3 85×2 95×1 100×1 105×1(PR) 110×1(PR) pretty excited about this :)thank you Amanda for the tips!

    WOD 21-15-9
    Squat cleans @ 65#
    Ring dips w skinny yellow band

    Time = 10:22

    Time to get uncomfortable and lose the band for my dips, next time for sure!

    1. WOOOHOOO “Mighty Maria”! Look at the numbers on those squat cleans! Great job! As we discussed after tonight’s class, you are ready to cut the cord and do those ring dips without bands, my friend!

  23. QOD : Hot. I was born in the wrong climate.

    WU x 1
    Burgener Warm Up as a group (x 2)

    Strength Squat Cleans 5, 3, 3 , 2 , 2 , 1 , 1 (70#)

    WOD β€œElizabeth”
    – Squat Cleans (50#)
    – Paralette Dips

    Time : 13:27

    Ran 800m after WOD.

    Thank you, Corinna.

  24. Mob / WU x 1 / Group Burgener

    Power Cleans 5-5-3-2-2-1-1

    “Elizabeth” (modified)
    Power Cleans @ 115#
    Ring Dips (NO BAND!!)

    Time: 13:59

    Will be very glad to get back to squats, but careful not to rush things.
    Very excited with my first Ring Dip WOD with no bands! They were ugly but I made sure to ‘lock out’ and no repped myself more than once.

    BIG 4:15 crew today, nice work everyone!

    1. Last time was 9:26 with 90# and paralettes, so I am still happy with my score this time around.
      Goal for next time is Rx (assuming joint cooperate).

  25. Mob / WU x 1 / Group Burgener

    Power Cleans 5-5-3-2-2-1-1
    1 rep max- #70 PR of 5# Woo Hoo!

    β€œElizabeth” scaled
    Squat Cleans 45#
    Ring Dips (blue band)

    Time: 12:53

    Thanks for the helpful tips Amanda and Kevin!

    1. Oh and I like to run in the HEAT! Although I don’t run much, I always liked running much better in the summer:)

  26. Strength: Squat cleans
    5x 65
    3x 75
    3x 80
    2x 85
    2x 95
    1x 100
    1x 105
    1x 110

    WOD @ 70#

    Time: 18:44. Really slow but really excited that I did all the ring dips with no band – I went into it with the intention on picking up a band for the 2nd & 3rd rounds and thanks to Lora fighting through hers without a band I kept going too – Great job and thank you Lora! Your squat cleans were awesome to watch, you made them look so easy!

    Cashout: I told Corinna she is beautiful. πŸ™‚

    Great class Corinna, thanks! And thanks for the motivation/push!

    Great job on your clean PR Maria – I think that was as much fun for me as it was for you.

    1. YOU were MY inspiration tonight during that WOD. I was sooooooo ready to grab a band for those ring dips, if you did πŸ˜‰ LOL!

      All kidding aside, that was a tough one and you pushed hard the whole way through. Great job!

  27. QOD: cold. I generate enough heat on my own to warm a small village.

    Wu x 1
    Burgener warmup
    Strength: squat cleans 5-3-3-2-2-1
    Didn’t reach 1 rep max as we ran out of time.

    WOD: Elizabeth
    Squat cleans @ 115
    Ring dips

    Time: 12:20

  28. Mobility
    Burgenor WU x3

    Squat cleans 5-3-3-2-2-1-1-

    Oly classes helped so much with this thank you so much Kevin


    Squat Cleans #135
    Ring dips (Purple Band)

    Time: 9:37

    great job on tonight’s wod everyone.

  29. Mobility
    WU x 1
    Group Burgener

    Strength: squat cleans 5-3-3-2-2-1 (25×5-30×3-35×3, then ran out of time)


    Squat Cleans (25#)
    Paralette Dips

    Time = 14:30

    I’m going to start making a list of WODs where I almost cried at the end, I was so glad I was done. “Elizabeth” would go on this list! I yelled “NINE!” instead of “time”, on the last dip! πŸ˜›

    I’m hoping the Mobility Class helps me to get better at front squats. Every time I heard “get those elbows up”, it was frustrating (not that Kevin was saying it, but that I wasn’t actually DOING it, like I wanted to) – I knew what I should be doing, but my elbows had a mind of their own!

    1. This post sounded kind of negative but I actually LOVED the feeling of having my butt kicked by this WOD – that’s usually the feeling I have after every WOD, even if I look miserable at the time. I’m never left wondering whether or not I got an intense enough workout – the answer is always a resounding YES!!!


      1. The butt kicking WODs are the best ones. They always leave you with a great sense of accomplishment when it’s done.

      2. They do!

        Anything that has made me pray for death has also made me feel the most accomplished when I am FINALLY able to call “Time” on it! πŸ™‚

    2. “Elizabeth” is no walk in the park, Robyn. I have done a few WODs that have brought me close to tears (often they involve pull ups, or a technical lift like the snatch)…so, you are not alone. You have a great attitude and are willing to work hard to improve your technique. That will pay off huge! πŸ™‚

  30. WU x 1
    Burgener WU

    Squat Cleans with Elba:
    (I think we were good for each other Elba. It’s been a long time since I’ve tried this much weight on a squat clean. I don’t think I would have tried if we weren’t pushing each other)

    Elizabeth: 21-15-9
    Squat Cleans @ 70#
    Ring Dips – Small band
    Time = 11:30
    7 seconds slower than last time I did this. I knew I was in trouble during round 1.

    QOD: Running in the cold is better. The heat makes is too hard for me to breath. My favourite running weather though is a summer day in the rain.

  31. WOD: Elizabeth @ RX

    Time: 13:18

    No PR. Last time: 12:52

    Hurt my back tonight. Should have stopped right from the get go!

  32. Hi guys!!!
    Miss you all so much!! πŸ™
    Just wanted to give you a bit of news, if you’re wondering…
    Been at emerge last Monday, both my legs were very swollen, I’ve been dizzy for a while now, heart palpitation and all kinds of weird symptomes… so I thought it was time to go.
    There ansewer to my situation at the Dumont hospital was that I needed to buy some “support socks”… really?
    I was not too impress… how can support socks help with dizziness and heart palpitations, especially after I told them that there was heart problems in the family…
    SO, again last night, to the emerge I went. At the City this time, and what a difference!
    They ran all kinds of tests on me… I was there from 6:00pm till 3:00am!
    So far there are no answers yet but at least the city hospital wanted more tests done …… there was nothing wrong in the blood or ekg test, however, they also added a thyroid test, an x-ray, and are going to send a heart monitor home to check the rythms over a longer period. Overall ….. no answers yet …. but at least more results still have to come in and it may figure out the problem or rule our more possibilities.

    Also finally got my apointment with the neurologist for October 16, for the numbness in my legs and arms… Hope we can figure all this out soon… this is pretty depressing… lol

    Hope to see you all soon! πŸ™‚


    1. You are doing the right thing to keep pushing to find some answers. I really do feel bad you have to go through such stress and worry. I hope things turn around for the better soon.

    2. Thanks for the update Nadine. Glad to hear you will be seeing a neurologist in the next few weeks. You are in our thoughts. Keep us posted. We miss you!

    3. Happy to hear that things were taken a little more seriously last night at the hospital. Just a few more weeks until you see the neurologist, and hopefully get a few more answers. πŸ™‚

    4. I was thinking about you today and wondering how you were doing. I hope it’s nothing serious but until you know what’s going on, just tell yourself it’s no big deal and stay positive. There’s no need to worry until you know what’s going on.

    5. Thank you all so much!!
      And Patrick, yes, Im doing my best to stay positif… Its hard though… The fear of the unknown is one of the greatest fear!!
      But Im trying to stay strong, and thanks to all the love that surrounds me, I’ll get through this! πŸ˜‰


  33. Mob, Wu x1, Burgener WU
    WOD Elizabeth 21-15-9
    Squat Cleans at 45lbs
    Paralette dips
    Time; 10:59
    QOD; Since I have been sidelined from running..I am still limping..I am now picturing Kevin and Joanna stickting the rower in a snow bank for me. I will let you know if I like the heat or the cold once I get the winter in.

  34. mob

    burgener x 2 (as a group)

    strength squat cleans.. (light as just getting the knee back in order again! )

    Elizabeth Rx
    squat cleans

    suffered a bit on the squat cleans as haven’t done much leg work of late, first time doing Elizabeth so left some room to PR the next time out! lol

  35. mob

    burgener x 2 (as a group)

    strength squat cleans

    squat cleans 95#
    dips (Purple Band )


    Daily planks 5min

    Foam Rolling.

    Have a great weekend fella CrossFitters!

  36. Mobility
    WU x 1 (sub ring rows for pullups)
    Burgener x 2 (group)

    Strength: Squat cleans
    65(5)-85(5)-95(3)-105(3)-115(2)-125(2)-135(1)-145(1)-155(1, but ugly)- 155(1) * match PR

    WOD “Elizabeth” Rx
    Squat cleans @95#
    Ring dips (NO BAND!!!)
    Time = 19:17

    Whew! I didn’t know if I was going to finish this one. Squat cleans felt great, but the ring dips were slow and difficult. Almost caved in the round of 15 and used bands, but Amanda didn’t, so there was no way I was going to either (thanks for the motivation Amanda!). This is the first time I have done this many band-less ring dips in a WOD. Yippeeeee…although I am probably going to feel it tomorrow!

    Great work 5:30 crew. Thanks Coach Corinna for a great class πŸ™‚

  37. Wu x 1
    Burgener WU x 2
    Squat clean
    65×5, 85×5, 95×3, 115×3, 135×2, 145X1
    Wod 21-15-9
    Squat clean 135# scale to 95#
    Ring dip- scale to purple band.

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