Friday’s QOD

Days with just a strength (like yesterday) – give me your thoughts. Like, dislike, why?

21-15-9 reps
Plate Ground to Overhead (45/25#)
2x Double Unders

Maddy showing great form the the TGU

103 thoughts on “Friday’s QOD”

  1. ValΓ©rie Arseneau

    QOD : If I’d be going 3x a week or more, I would like it. If not, I would prefer a usual WOD.

  2. Chantal Guerette

    QOD : I like days with just strengths because it gives our coaches a chance to really observe us and help us improve our technique. I find one strength not enough tho… 2 maybe like last week πŸ™‚

  3. Wod rx : 4:35

    Fun, fast wod, it woke me up!

    QOD: Strength days are not my favourites. However, they are usually more rewarding than I think they are going to be.

  4. WU

    Foam roll and lacrosse ball on sore right shoulder

    Plate ground to overhead (25#)
    Double-double unders
    = 4:02 RX

    I was pretty disappointed in my performance today… I was hoping to do the DU close to unbroken, but I kept missing them because my right shoulder feels so weak that it would give out enough to trip me up. Bah. I thought it was just sore from Tuesday and now I’m wondering if there is something else going on, since I just took 2 rest days in a row – this is the same shoulder that I injured in the spring.

    Nice work Maria on sticking with the DU πŸ™‚

    1. You did GREAT, Shannon. That is a fast time. Hope your shoulder feels better soon and that its not something serious.

  5. QOD: I prefer regular wods… I think that is because I am not very confident yet with my strength…

  6. QOD – I like double strength days, but prefer regular WODs. I am addicted to sweating and grasping for air. Might be nice to make it an option one day, ie: Double strength or 3-5k run.

    HSPUs with ab mat 3 x 5
    3 consecutive ring dips πŸ™‚

    WOD rx’d
    What a sprint!

  7. WOD – 4:35 (Rx)

    Doing DU is a real goat for me, so I have been practising by doing AMRAP – 5min Double Unders in sets of 10 unbroken. After only a few weeks I have noticed a huge difference.

  8. Back squat x 5 to 215 pr of 10 for reps
    Wod Rx
    Time 3:11
    I think I could do this wod under 3 min due to a few too many errors on the first 42 DU

    QOD: once in a blue moon. It’s a nice change up

  9. QOD: I like the change of pace now and then, provided the programming for that week hits everything else to spread the soreness around πŸ˜‰

  10. QOD: I think strength-only days are good. It is one aspect of fitness, (i.e. work capacity across broad times and modal domains), and therefore should be emphasized from time to time.

  11. Wux2
    Strength. Ball/ foam fool

    plate ground 2 overhead (45/25)
    in – 6:19rx

  12. QOD: Have to agree with Mario. Plus I find it shows how well Crossfit works. I use to go to the Y on a regular basis and would be lucky to bench my own weight. Now I’ve only done bench press 3 times since joining in Aug 2011 and can bench more than my body weight 5 times. Same goes for running progress. We are addicted to the intensity but its nice to have the strength only/running only days once and a while.

    1. Agreed. These two extremes (max strenght & long cardio) dont have as much general benefits as working in the 5-15 min, varied, high intensity domain, but they each have their place nonetheless.

  13. WOD Rx
    time = 8:46

    DU’s make me curse! I’ll keep at it.

    QOD: I love strength days. It’s a fun atmosphere, I like the pace, always great motivation from others. Some days it’s just fun to “lift weights” I’d like to see more of them myself πŸ™‚

  14. QOD: I love strength days. I love the atmosphere, it’s fun and not rushed like when you’re trying to squeeze your strength in on a regular workout day. You can chat with people and enjoy their PRs and whatnot.
    Chantal made a good note though, if I were only signed up for 2 or 3 days a week, I sure wouldn’t want to miss a WOD to do a strength.
    This QOD is making me wonder if people would be interested in having one class a week dedicated to a strength…similar to what we do for the OLY class..?

    1. Great idea Amanda! I totally agree with your answer. The OLY classes always have a great atmosphere for learning, working on technique, and getting feedback from trainers.

  15. I like strength days. I don’t feel rushed, it gives me a chance to work on form and really just allows me to focus on giving my all on lifts and not have to worry about saving anything for a WOD. I would love to have a strength only day once a week in the “Double Down” format.

    3-4 WODs + 1 strength day a week would be awesome for me.

    1. I agree, I like the “double strength” format best. Maybe a nice “first Monday of every month” even. My OCD likes routines πŸ˜‰

    1. Toying with 5k or 10 k…wife wants to do 10k, but I think I could do the 5k well or the 10k at “her pace”. You signing up?

  16. wu x2

    Foam Rolling Friday YAY – I always look foward to this, it makes me feel not as bad for skipping strength!

    WOD @ 25# – 5:44

    QOD: I love bench days and Double down days! As much as crossfit WODs are fun, I like to be able to work on my technique and strength.

  17. For those of you who follow the CrossFit main site you will notice that they follow a 3 on 1 off system where strength is done on its own day with no wod.

    I prefer this however most people can’t or don’t want to train six out of seven days and it is too hard for most boxes to accommodate.

    1. ValΓ©rie Arseneau

      I wish I would be at the box so many times a week! Now I days I have a hard time going 2x a week. Or like this week I wasnt able to go at all!

      All work and no crossfit, makes Val go crazy.

  18. Omg!! those are my favorite days πŸ™‚

    I have a pair of crossfit reebok nanos to get rid of, if anybody is interested. I only wore them a few times.
    Green w/purple laces. Size 10 ladies
    Let me know by noon tomorrow

  19. Mobility

    WU x 2

    Deadlifts x 5

    Plate Ground to Overhead – 25#

    Single Unders 126-90-54

    Time: 6:44.

    Ran 400m.

    Thanks for the deadlift feedback Patrick & Joanna.

  20. Mob / WUx2

    Back Squat x 1

    — Plate Ground to Overhead – 45#

    — Single Unders 126-90-54

    Time: 6:13

    Not my proudest moment. I was at 20 DUs after almost 2 min, and I had a “mental toughness” breakdown and switched to singles.
    I just got frustrated very quickly and wanted to get something out of the workout, instead of what I should have done which is “get 10 min of DU practice.

    BIG Thanks to Amanda for spending the extra 10-15 minutes helping me with my Doubles afterwards. I think I just need to make it part of my daily routine. BIG gains to follow!

    1. My pleasure. They’re going to click very soon – your form is good, just need to slow yor jumping down a little.
      And don’t beat yourself up about the wod. There are better DU’s days to come. your hard work is going to pay off and that’s going to be a massive celebration. Hope I’m there for it. πŸ™‚

    2. Lets look at what you DID do today, though.
      – A wicked heavy back squat after several weeks of not being able to do squats at all (that calls for a celebration)
      – 20 DU’s (way better than none)
      – lifted 45# from ground to overhead 45 times (that’s like tossing one of your kids up in the air 45 times…who can do that? YOU CAN!)
      -and I’m sure you leaped over a building or two that I don’t know about…

  21. QOD, I think it is a nice change sometimes, especially when it is an exercise like Bench as we don’t work that specific lift often. I was a little sore after Wednesday’s WOD so it was a welcomed reprieve for me.

    MOB, WUx2 (no pull ups)

    Strength: Front Squats x 3

    115, 125, 135,145, 160

    WOD: as Rx 5:16 All of the floor to overhead plate lifts were unbroken, however, my shoulders were having no part of the double unders. It was both frustrating and comical at the same time.

  22. Mobility
    warm-up x2

    Strength: Cleans

    WOD: Rx’d
    Plate Ground to Overhead
    Double Unders

    Time : 3:21

  23. Warm-up – 5 arm circles and 3 torso rotations

    Wod rx’d


    Considering I had 4 hours sleep and I was wearing jeans, I’m pretty pumped about that time. Thanks for letting me jump in Amanda.

    1. ‘letting you jump in’…you didn’t give her much and your jeans just hijacked a corner of the floor about 20 seconds before the WOD. Good job though πŸ™‚

      1. LOL. I looked over as I was starting the clock and there he was with his plate, skipping rope, and jeans. I enjoyed having him in my class. πŸ™‚

  24. QOD — Love bench day or double strength days, we don’t have them very often.

    WU x 2

    Foam Rolling

    WOD Rx’d 8:08

  25. wux2
    foam rolling
    Plate Ground to Overhead (45#)
    42-30-18 Double Unders scaled to single unders 126-90-54

    Time : 4:03

    QOD: I like strenght only days and agree with Eric that it give you more time to work on your form. I wouldn’t mind having double strenght days 1-2 times per month.

  26. QOD: Not only do I like them, but I think they are also important. Besides, it gives you lots of time to work on something extra like Double Unders, 500m Row, Muscle Up progressions, etc


    Warm Up x2

    Shoulder Press 5x
    45-55-65-75-85 (no pain in shoulder but very weak)

    WOD Rx’d: 3:32

    1. Yes that’s also a great point! After the bench press class I spent some time on the rings working on technique, I was really happy to have the extra time.

    2. Fast time on the WOD, Patrick!
      Happy your shoulder isn’t giving you any pain. The strength will come back faster than you think.

  27. Squat Snatch 5-5-5 = 135# x4… not feeling it today

    WOD Rx = 4:16

    First ever WOD with actual double unders in it! Woohoo! Also…

    Double-Unders practice = 47 (PR, 9 reps) Ohhhhh yeah πŸ˜€

  28. Mobility

    WU x 2

    Practiced some double unders and
    did the foam roll

    Plate Ground to Overhead – 10 pound plate, will try 25 next time. My back was hurting today.

    Single Unders 126-90-54

    Time: 4:04.

    Great job 5h30 group! πŸ™‚

  29. mobility
    WU x1
    Foam Roll Friday

    Plate Ground to Overhead #45
    Double Unders

    Time: 3:09 RX

  30. WU X 2

    Back Squat X 5



    21-15-9 plate ground 2 overhead 45#
    126-90-54 singles

    Time – 5:15

  31. Qod: I like double strength. Just the bench was a bit boring. Much prefer a good WOD though. Except when it is double unders.

    Wu x 2
    Strength: dead lift x 5
    225,225,245,245,255 (10# pr)

    WOD: RX’d in 8:??

    Someday I will get double unders. πŸ™

    1. I’m proud of you for sticking with the double unders tonight, Jack. You didn’t let it frustrate you (well not visibly anyway). Keep it up!

  32. Mobility
    WU x 2
    Strength: Back squat (x5)
    Felt really heavy tonight. It has been a rough week for my legs.

    WOD as Rx (plus) I wanted to try it with 45#
    Plate – ground to overhead 45#
    double unders
    Time = 3:54

    After Wednesday’s single unders, I struggled a bit with DU’s tonight. They finally clicked in the third round. πŸ™‚

    Great job 5:30 crew and THANKS Coach Amanda!

    1. I chuckled when I saw your weight during the WOD cause you first took the 25# and I thought something was off…I KNEW you wanted the 45#. Well done πŸ™‚

      1. LOL! I have tendonitis in my elbow and I was worried the 45# would hurt. I tried the 25# and it felt light (and wasn’t painful). Tried a few with 45# and before I could change my mind the timer started….LOL

  33. I think strength-only days are essential. It allows you to work on technique and get more time with a coach. It allows your body to recover (I’ll do a post on why this is important soon). Gives you time to work on other skills. And as many others have said, it’s an awesome atmosphere.

  34. QOD: Like them once in a while.


    Foam Rolling + Lacross ball on Shoulders
    Daily planks to 5min

    21-15-9 reps
    Plate Ground to Overhead (45#)
    6X Single Unders

    Time–> 4:33

    Great job 5:30 gang!

    Have a great weekend fella CrossFitters!

  35. just realized I forgot to cancel my 3:15 class… must of known intuitively this would happen as I did a home wod this morning: 100 burpees for time (guess they don’t count for the no show!!)

    time 7:00 (PR of 3 sec from July… my quads were screaming all the way through… don’t know if it’s cause I wasn’t used to the jump or if it’s the remnants of wednesday’s wod?!)

    have a nice weekend everyone!

  36. QOD: Love strength days.

    Double strength days are great, but with everyone doing different movements it is more challenging for the coach to give a lot of focused, individual instruction and feedback. The WOD the other day with everyone doing bench press was great because it allowed the coach to go over proper set up and the mechanics of the movement with everyone BEFORE we started lifting.

    I love Blake and Amanda’s idea of a dedicated strength class once or twice a month. I especially like Blake’s suggestion for Monday, and not just because I also have OCD-tendencies. Doing it on a Monday, will make it so the athletes don’t have to worry as much about where they are in their strength rotation, because the gym is closed on Sunday.

    Love Friday QODs! Great way to share opinions and ideas.

  37. Mob
    WU x 2 (sub lunges instead of squats)
    Foam roller, lacross ball and most of my physio stretches for my $?&@! knee.

    10# plate – I hesitated between 10 and 25… I’m having trouble figuring out what will bother my knee and what won’t. In this case it didn’t hurt so I regretted not using the 25#.
    Single unders – Apparently it’s not like riding a bike… Because i remember doing DUs as a kid. So DU bootcamp here I come!

    Time : 4:47

    Great class Amanda! Don’t worry, you’ll find your inner DJ one of these days πŸ˜‰

  38. Chantal Guerette

    WU x 2

    Strength : Back Squats
    5 x 70-75-80-85-90

    Plate ground to overhead (25lbs)
    Double Unders

    Time : 4:26

    Really loved this WOD today πŸ™‚ I have a new PR of 26 DU unbroken !!! Great job coaching Rob πŸ˜‰

  39. Mobility
    Wu x2 ( did ring dips)
    Dead lift to 115
    Practiced on DU only got one
    21-15-9 plate ground to over head 45# plate
    I did singles for the skipping
    Time 4.40

  40. MOB
    WU X 2
    Foam roll, lacrosse ball stretching for both choulders πŸ™

    WOD as rx’s


    DU were mostly groups of 10-16.

    Liked this one!

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