Friday’s QOD

Why do you post your results online? Or, why don’t you post them?

Today is Change for Change. Bring in $5 to switch up your workout.


100 Burpee Pullups (one foot above reach)

15 minute time cap

Compare to Feb.11/10

Who are these CrossFitters?

143 thoughts on “Friday’s QOD”

  1. To track my progress easily and in case I ever lose my book.

    Can’t wait to try this WOD! πŸ˜€ Been wanting to do this one for a while… Here’s hoping for some solid daytime snoozes…

  2. I post so I have a quick & easy way to see my results next time we do a wod. It’s too easy – Kevin puts a link to last time we did it. There’s no messing around with a book looking for it, just click the link.

    Everyone should be doing it! And not just for the reason stated above. And it’s not just for the ‘seasoned’ Crossfitters…the new folks should be posting as well. This is a community we have at CFM and people want to celebrate your successes with you. Every day that you complete a wod is a success and you should be proud and this forum allows and encourages you to ‘shout it from the rooftops’ to an audience who is excited about your progress. So if you’re not posting yet, do it!

    1. Agreed. Its not just for seasoned members, we want the newer members to share their successes, so we can congratulate and support them every step of the way. We’ve all been there.

    2. I regret not posting as soon as I started CrossFit. Being able to look back and capture not only your progress but your thoughts, challenges, successes and of course my “notes to FUTURE ME” are immensely valuable.

      1. I’m glad you posted this about regretting it, I hope that the folks that are reading and not posting will start doing it.

        And I love reading your ‘notes to future you’ πŸ™‚

      2. I agree with Blake, I did not post at first and I regret it now. Hard to remember what you did when you started if you switched journals.

      3. I regret not posting mine from the start as well. Hard to remember what you did before if you’ve switched to a new journal.

  3. QOD:
    I post because as stated above it makes it very easy to see how I did on a WOD last time, and to provide a backup for losing/forgetting my book.
    I also post because I am already here reading others results…not as much for comparison but because I genuinely enjoy seeing their progress and encouraging them.

  4. QOD: I post to track my WODs and progress. It’s a great way to share your achievements and the support from others is incredible. It’s fun reading the comments, especially on days when it’s a crazy one…like today for example. Looking forward to trying this one!

  5. WU and Mobility

    Traditional stance DL to 160

    WOD Change for Change
    I chose to repeat the Power Output WOD from earlier this week, with a little bit more weight, because I am a nerd and I like to conduct physics experiments. Lol!

    15 rounds of: DL, Clean, Clean & Jerk

    Last time: 45#, 1:34 = 180ft-lb/sec
    This time: 55#, 1:49 = 171ft-lb/sec!

    I was super surprised because I felt like I worked harder today!

    Today was my last day at CF Moncton – headed off to Woodstock for my next rotation. It was awesome getting to know you guys and I’m sure I will see you all again! Thanks for all the great times… keep on kicking ass, guys! πŸ™‚

    PS: Nice work this morning everyone… especially Crazy Gillyon for doing GI Jane rx’d!

    1. Sorry I missed your last workout. It was awesome to have you at CFM. I hope to see you at the competition in January.

  6. Warmup and mobility
    Deadlifts (10) 90-115-135-155

    WOD Rxd
    DNF in 15 minute time cap πŸ™

    Was not tired…just did not use a good strategy. My first 30 were too slow. Boo. Kind of want to do this again.

    Great working out with you, Shannon! Best of luck. Come back and visit soon. πŸ™‚

    1. I am super impressed with your results on this WOD, Gillyon. You will get “GI Jane” next time, for sure!

  7. Mobility

    WU X 2

    Foam Roll Friday

    WOD – change for change to power output 11/27

    15 rds
    1 Deadlift
    1 Power Clean
    1 Clean and Jerk

    Time – 1:41

    Thanks Ron for counting, this would be a tough one to count on your own.

    Power Output – 401.24 ft lbs/sec

    Thought I made a mistake on the site so had Ron double check to make sure I did it right and got the same number again.

    Member challenge – max wall balls in 2 min (20#) – 42

    Shoulders gassed before legs did on this. Too many breaks, think I can break 50 next time.

      1. Forgot to post that, 95#.

        Took Trents tip on the 35# bar for easier hook grip and I find it help me go faster. Took 2 small breaks towards the end when I was gassed, could shave off about 5 seconds if I didn’t let go of the bar.

      1. This may post multiple times since my computer doesn’t show it posted.

        First attempt at this WOD today. Missed it on Tuesday.

  8. Look at the WOD just before leaving the house this morning, then rushed to the bank to have some cash for Change for Change!

    November 8 WOD rx’ed
    5 rounds
    15 lunges 65#
    30 DU’s

    Time – 9:45

    Wow! My legs and arse are already super sore!!

  9. QOD: IT took a while before I started posting. Like others, I post because it is easy to refer back, but mostly it’s because I’m addicted to the site and am on it a lot anyways. Like Maria said, it’s fun to see what everybody is saying about a wod, and the support is great!

  10. QOD:
    – easy and convenient to check previous dates with same WOD
    – great backup if you lose your WODbook or it gets destroyed
    – nice way to compare score with others around your level and share successes

  11. Hey Crossfitters, today was my last morning coaching sessions. I will be starting a new job on Monday and unfortunately the hours does not permit me to coach at daybreak. I just want to say thank you to everyone for welcoming me as a new trainer, and hope I made a difference in your lives because it did for mine, I looked forward to 6am classes and always left with a bigger smile than when I came in. The good news….. I get to do it all in the evenings now.

    1. Loved having you coach in the morning. You have a great eye and your positive feedback is greatly appreciated!

    2. Congrats on the job Ron. I don’t get to too many evening classes, so I guess I’ll see you on Saturdays. It’s was great having you at our 6:00 a.m. classes.

    3. We’ll welcome you to the evening classes, it’ll be great having you around. Congratulations on the new position and best of luck!

  12. QOD – For tracking progress easily and for Backup.

    WU X 2 (Push ups 1st WU 35lb 2nd WU 45lb plate)
    Shoulder Press X 5
    70 – 80 – 90 – 100×4 – 100×5

    3 Goats AMRAP 20 mins (redo from wednesday)

    5 HSPU 25# weight and ab mat
    7 Box Jumps 29β€³
    9 DU’s

    Today = 12 complete rounds
    2 days ago = 10 rounds + 5 HSPU & 2 Box Jumps

    It helped big time knowing what my score was on Wednesday. Also helped having Ron and Rob encouraging me to push harder in the background.

  13. Wu x 2
    Strength – Clean progression

    WOD – change for change to power output 11/27
    15 rds @ #85
    1 Deadlift
    1 Power Clean
    1 Clean and Jerk

    Time – 1:43
    Power Output – 306 ft lbs/sec.

    Much better compared to the 121 on Tuesday. I can say my form was that great though.

    Easy to refer back on same WODs.
    Make notes and share thoughts on WOD.
    So whole would can see my results. Its an easy way to show friends and family what we do.

  14. QOD – easier to track previous times in a wod plus it motivates me to get in the gym when I see that I’ve done the WOD before or makes me regret not going to the gym if I alredy done it. It also helps me build my change for change list when I see I’ve done a WOD before but missed it the second time around!

  15. Mobility
    800m run
    WU x 1

    Strength: Back Squats x 5

    WOD: Change for change from Nov. 13th.

    AMRAP 8mins
    – 6 Russian Kettlebell Swings (40#)
    – 4 Jerks (55#)

    Score: 9 rounds + 6 KBS (one more round than Nov. 13th plus 5lbs heavier on KBS)

    1. BTW Ron, I gave the money for my rope and Change for change to Heather(Mum). In case you thought I didn’t pay.…. πŸ™‚

    1. Thanks Guys, tried mix grip in warm up, was OK till I had to jump a foot above reach, was better with regular grip! Just need practice with this!

  16. WU x 1

    Foam Rolling

    Nov 23
    100 Overhead Lunges 25lbs
    = 4:59 Unbroken

    Fun Class this morning, We’ll miss you Ron but I’ll make sure to go in the evening sometimes πŸ™‚

  17. ValΓ©rie Arseneau

    WU x2

    Strength OHS
    5x 15 -20-25-30-40 (PR of 5lbs)

    7 mins AMRAP
    Hand power clean (55lbs)
    Toes to Rings

    8 rounds + 4 cleans.

    Forarms were dead after this! Thanks Rob for the tips. It felt akward doing those cleans lol. Will need to work on my cleans a little more and try this one again. I can definately improve this score by a lot!

    QOD : I like posting my results. Not so much to keep track (as I never did the same WOD twice yet…) but mainly to just share. I enjoy reading other peoples results and I like seeing other members comments on my results (the cheers and the tips).

    1. Agreed! Getting feedback from others, reading tips (and thinking, “when I get to that point, I’ll have to remember what so-and-so said about it”), etc. is great!

      It’s also a time when I can sort of ‘cheer’ for others, because I am usually the last one to finish the WOD and therefore don’t have anyone left to cheer for, when I’m done. πŸ˜›

  18. Strength OHS x 5

    WOD GI Jane Rx’d

    Time 14:39

    Super happy to finish this, my goal was 80 πŸ™‚
    This was tough, just focused on a steady pace throughout and getting up on that bar. Amanda you did awesome, thanks for the motivation on this one! Good job everybody!

    1. Excellent work Maria. Congrats on: 1) tackling this WOD (I didn’t even consider it, given it being change for change day) and 2) Finishing it.

  19. Change for change
    Really wanted to try yesterday’s Wod with the power snatch
    Wu x 2
    Strength practice power snatch
    15 power snatch @ 75lbs
    15 situps
    15 toes to bar
    8:27 fun Wod
    I really like the snatch lift!

  20. Mobility

    Warm up x 2

    Foam rolling (hips)

    “G.I. Jane” Rx’d: 13:06

    Been wanting to try this wod ever since i got my first pull up 3 years ago πŸ™‚ Wow this was mentally tough. When i got to 50 i couldnt tell if i was happy to be halfway done or horrified that had another 50 to do.

    QOD: i post for a few reasons. Like other people, it’s an easy way to keep a record and look bak at previous results. I also like to compare with other people i consider close to my level. I assume other people think the same way. So if nobody posted, it would be very difficult to compete…er…I mean…compare with others.

  21. I like posting to track my wod’s, and compare with others also I like the comments from the seasoned members on how I did and the great criticism. It helps me get motivated to try for better form, push harder so on and so on…

  22. Strength: Split jerks
    3x 45
    5x 65
    3x 65
    3x 75
    Thanks for the help, Rob!!

    WOD: GI Jane, scaled to a couple inches above my reach. (I think the same height as my usual pull-up bar) Got 90 reps in 15 minutes and I’m very happy about that!! Happy to finally do this one.
    Really fun night at the gym, got to stick around and chat and talk wod strategy between classes. Lots of great energy tonight, we have awesome members. πŸ™‚

  23. wux2
    2min max wall ball @ 20#
    foam rolling

    WOD GI Jane
    scaled to 7″ above reach
    thanks to everyone for cheering at the end
    congrats to all that finished this WOD Rx today
    QOD: I post my results online as my results are backed up and it’s easy to lookup your previous results to measure your progress and calculate your PRs. It’s also fun to look at other members’ results to compare yourself and to see everyone’s progress.

  24. QOD: Because I was told to post my results when I started and I always do what I am told. lol I actually like to see the comparison from last time at a glance. I also like the positive feedback and encouragement, especially on the not so great days when you need a little boost.

    Today: Mob, WU x 2 (no pull-ups)

    Strength: Deadlifts x 1

    5x 135
    5x 225
    1x 275
    1×365 PR for weight.

    WOD: Repeated Nov 17th, 100 Strokes for Distance

    Score: 1027m

    I was 140m short of my previous attempt at this WOD, however, my count was dead on this time. The reason I repeated this one was I was not confident in my stroke count the first time.

    1. Good point about the positive comments. I like to see them also, especially on a WOD where I felt I was lacking. I like giving them too!

  25. WUx2

    Strenght – Push Press X5

    Daily Planks to 5min

    WOD:β€œG.I. Jane” Rx’d


    Really happy with this result, was by far not easy but key is keep going.

    Tried the Weekly Member Challenge – Max Wall Balls in 2 minutes
    Got 43 painfully πŸ˜‰

    Great job 5:45 crew!

    Have a great weekend fellla CrossFitters!

    1. nice job Gabe.. you kept a good pace right through and congrats for tackling the challenge right after..

  26. QOD: I post for record keping since I am unable to read my own handwriting in my book after a few hours!
    Great to compare past workouts and to see where my progress is going.
    Also great to see how the CrossFit community is doing, new and old members.

  27. Mobility

    Strength: Overhead squat (15 lbs) Thanks Lora for the help with these, it helped a lot! πŸ™‚

    WOD: Tried something new: Row (100 pulls)
    Score: 1027 m.

    3 mins of double unders
    65 sit ups with ab mat.

    Great workout, Good job everyone πŸ™‚

    1. You did VERY well on the row, Melanie! I’m happy you chose to try something new for your WOD.

      Glad I could help out with the OHS, too. It is a challenging movement. I did OHS to box (and with little or no weight) when I first started. You are making great progress.

  28. Mob
    Wu x 2
    Lacrosse ball and resistance band work on shoulders

    WOD RX’d : 11:27

    Great job on this very tough WOD everyone.
    Have a great weekend everyone !

    1. nice work E.. was playing catch up to you after the first ten and you pulled away after 80.. great work..

  29. Mob. WUx1

    Volume EMOTM 15 mins
    – Wallballs 20#/10′ = 75 (15 x 5)


    Volume EMOTM 15 mins
    – Pullups = 75 (15 x 5)

    WOD “Change for Change” Nov. 14 2012

    3 RFT
    – 10 Squat Clean 115#
    – 20 Box Jumps 24″
    Time = 8:39

  30. Mobility
    WU x 1
    More hip mobility

    Member challenge: 2 min max wall balls
    Score = 48
    That went south fast!!!
    (had 3 no reps, I think)

    Change for Change
    WOD (from Nov 14)
    3 rounds
    10 squat cleans @ 95#
    20 box jumps 20″
    Time = 8:55

    Some impressive scores on GI Jane! Congrats to all in 5:45 class who tackled that WOD!

    1. impressive score there yourself.. nice to see you rebounding the box jumps πŸ™‚ (jealous here! )
      and good total on the challenge, know you love you some wallballs.. two minutes of them though?

  31. WU x2

    Change for Change

    5 Rounds
    15 Weighted lunges @ 65#
    30 Double Unders
    Time = 13:18

    Double unders were brutal. First 2 rounds struggled hard & ended up switching out to singles. Stuck with them (painfully) in rounds 3 – 5. Much tougher WOD than I expected. Had the Fran cough for most of the morning. You killed this Michelle….left me in your dust!

    QOD: I post for easy future reference. It’s also fun to see how I’m stacking up (or not) to others.

  32. mob

    stretching and lacrosse ball in lieu of strength today..

    wod GI Jane
    was a bit tentative to start this one but found a way to drop off the bar and land softly to ease the jarring on the knees.. was able to get the jump to the bar without looking up after the first 40 or so which helped with momentum.. Fun wod..

    QOD: post and cheerleading is part of our nightly ritual, and nice to look back and see results of wods you’ve already done, as i’ve been around for a year its just starting to see them on a regular basis and was glad I started posting early in my xfit career.

    1. Great score on the WOD Jeff! Happy you found a way to “land” that didn’t bother your knees! πŸ™‚

  33. Mob
    WU x 2

    Strength – Push jerk
    5 x 75 – 80 – 85 – 90
    3 x 90 to work on form. Thanks for the tips Lora!

    WOD from 2012-11-21
    5 rounds
    3 weighted dips @ 25#
    6 KB snatch @ 25# (should have used dumbbell, kb was awkward)
    9 step ups on 18″ box

    Time : 5:34

    Today vs N21
    Dips + 15#
    KB snatch + 5#
    Step ups + 6″
    Time – 12 seconds (unless I ended up doing 6 rounds last time..?)

    1. I usually post when i’m still on a ‘high’ from the WOD… Once it’s done I don’t want the πŸ™‚ feeling to end. I can imagine that once i’ve been doing this long enough to see the same WOD’s come back i’ll really appreciate the posts with my previous scores.

  34. Mobility

    WU X 2

    Strength Deadlift to 75#

    WOD GI Jane
    100 burpee pullups (scaled jumping pullups)
    15 min time cap
    Score 73
    Pretty sure I messed up my counting. I think maybe my 5 year old could have counted better than me tonight.

    1. Haha! You know you’re working hard when the blood doesn’t make it to the brain and the counting stops.

      Great job!! Any amount burpee pullups is an accomplishment in itself!

  35. Mobility
    WU x2 ( skipped ring dips and pull ups, but did pushups)

    Lacrosse ball on shoulders and arms

    Wod “GI Jane ”
    100 Burpee pullups ( jumping pull ups 7″10 bar)
    15 mins on the dot

    Qod : I like having a back up and it’s easy to compare when the work out comes back around since you post the link to it.

    I also like reading every one else’s results when I see what other people are posting i like to make a target for my self so I have something to try and work towards.

    1. Thanks I have been really happy with this entire month of work outs. Crossed a few things off the crossfit list.

  36. Late post…
    WU x 2

    “Change for Change”

    Power Output
    15 rounds
    –1 Deadlift + 1 Clean + 1 Clean & Jerk (@75#)
    Time: 1:34, Power: 299.2
    Dropped 10#…50 sec faster and an output increase of 92.2!

    WOD: “Blake’s Goats”
    AMRAP 20 min of:
    — 5 HSPU (25# plate & abmat…strict next time)
    — 7 Thrusters @ 95#
    — 9 DUs

    6 rounds + 6 DUs.

    Other than my 1st round of 5 unbroken DUs, the Doubles were crap. Glad to work on them in a WOD and will keep working on them. HSPU turned out to be not so goat-ish after all.

  37. mobility
    wu x 2 add figure 4 10 sec x 2 each leg
    foam roller Friday

    WOD : Change for change
    1,2,3,4,….8.9.10 reps
    scale – Pull ups to chest (green band)

    Time = 12:24

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