Friday’s QOD

Working out by yourself at CrossFit – Fun? No fun? You love the attention?

Tabata Messed Up

4 consecutive Tabatas. That’s 8 sets of 20 seconds of work followed by 10 seconds of rest for each of the following:

Box Jumps
Knees to Elbows
Double Unders

Score is total number of reps.

Compare to Dec.20/10

Chantal did the deadlift/run wod all by herself...but still had a great time!

72 thoughts on “Friday’s QOD”

  1. Love the pic of Chantal!

    I don’t mind working out by myself, so long as I’m at Crossfit… I wouldn’t do well at home or at a ‘regular’ gym.

  2. QOD: If I wanted to workout alone, I’d do it in my garage.


    Push Jerk 3x
    95-115-125-135-145 (a bit of shoulder flexibility issues. Having trouble locking out on the catch)

    “Tabata Messed Up”
    Box Jumps
    Knees to Elbows
    Double Unders

    Score: 305 (Previous score was 323 in Dec)

  3. Cleans x 5
    95,105,115,135, never made it to final set….time.

    “Tabata Messed Up”
    Box Jumps
    Knees to Elbows(bar)
    Single unders


    Only my 2nd ever morning class. I noticed a difference in energy and strength, but not enough to keep me away. First set of box jumps, after burpees, I missed the box and smashed both chins. I missed the first 2 sets and the last 6 were pretty lame. I blame this on the early training, the previous burpees and racing Kevin.

      1. hahaha!!!… Every time I read this it makes me laugh out loud! Needed that! 🙂
        (sorry Rob, hope your OK, really)

  4. Tabata Messed Up

    Burpees – 57
    Box Jumps (24″) – 110
    K2E (Bar) – 49
    Doubles – 171

    Total – 387

    And a fantastic cashout of 2min in a squat 🙂

  5. I sent out an email last night with a link to a member survey. If you haven’t filled it out yet, please take a few minutes to do so. THANK YOU to the 26 that have already filled it out. Lots of great feedback.

  6. WU x2
    Cleans x3
    80 85 95 105 115

    Tabata Messed Up
    Burpees – 50
    Box jumps (Jump up and step down – shins) – 40
    K2E (Bar) – 43
    KBS (subbed DUs – shins) – 74

    Total – 207

    Happy weekend!

  7. WU X 2
    Strength: Deadlift 3’s
    140-145-150-155-160×2 failed 3rd

    Tabata Messed up
    8 rounds of 20 seconds, 10 second rest
    Burpees: 17
    Box Jumps: 47
    Situps: 61
    Skipping (Singles): 197/3=66
    REPS: 191

    *****miscalculated this AM, cheated myself out of 30 reps****
    Doing math after a WOD should be illegal. (Kevin would you correct on the white board for me, just makes me feel better 🙂 thanks)

    Same amount of reps as December, Burpees and Box Jumps were lower in December but Situps and Skipping were higher this AM.

    Cashout: 2 minute squat
    This week was tough, but good!

    1. I don’t really have the motivation to workout at home.
      The Group dynamics at Crossfit are a big motivator for me to go and push as hard as I do there as opposed to what I may do by myself.
      Love the attention? Took this QOD 2 ways: Do I love working out for others to watch my performance, no. Do I like the “attention” as in motivating cheers and high fives and “You can do it” yes.

  8. WU x2
    Shoulder Press 3 sets of 10

    Tabata Messed Up
    Burpees – 41
    Box jumps (Jump up and step down – back) 38
    K2E (Bar) – 36
    DUBs subbed singles -(287 divided by 3 = 95)

    Miscalculated this morning
    Total – 210

    I liked this one!

    1. QOD: I don’t mind working out alone either at Crossfit or home just need some music and I’m good to go!

  9. Strength: OHS 3′s
    35-40-45-50PR-55 PR

    Tabata Messed up
    8 rounds of 20 seconds, 10 second rest
    Box Jumps:
    Skipping (Singles):
    REPS: 194

    Cashout 2 min Squat

  10. Surprisingly I liked this one!

    Mobility X1
    WU X 2
    Strength: Shoulder Press 5 reps

    WOD: Tabata Messed up – modified
    8 rounds of 20 seconds, 10 second rest
    Burpees: 12
    Box Jumps: 31
    Sit-ups: 32
    Skipping (Singles): 101/3 = 33

    Total Reps: 108

    Cashout 2min Squat,

    Looking forward to trying this one again. Should have stated with my burpees first instead of starting with the box jumps. By the time I got to the burpee rounds I was ready to pass out!

  11. Jonathan Ross (CFSJ)

    Hey CFM! Just thought I’d share. I almost never work out alone anymore, I love the team experience…it’s tribal almost. However, every once in a while you’ve got to go in by yourself, put some GNR on, load up the bar and lift like a motherf**r.

    Have a good weekend!

    Stretch your groins!

  12. QOD: I’ve never really worked out by myself at CFM, not sure what it would be like. I’ve done the intro WOD and running by myself at home, but thats about it. I expect that WODs with heavy weights might be less motivating to do by myself. It’s fun to cheer and be cheered, sharing the pain.

  13. QOD: I have worked by myself on a few occasion. So I would say for me no fun. When I used to play hockey, whenever the team scored a goal, nomatter who it was, the celebration was done by ALL team members. I find the same at CrossFit when 1 or more peeps are there with me. Celebrating getting through the WOD as a team. What a great feeling!!

  14. I’d rather word out with others, else, I’d just stay home and Workout there. If I showed up and the class was empty, I’d still do the WOD but probably would be less motivated.

    Fun? No fun? : No Fun.
    You love the attention? : I get attention from the coaches as needed anyways, full or empty, it’s never mattered.

    Its been hard staying away from the gym. I miss my fellow Crossfitters 🙁
    See you all Monday 🙂

  15. Congratulations to Sonia and Andrew on their new baby. Leela will make a strong addition to the CF family.

    1. WHAAAAAAATTTTTTTTT?????? BABY IS HERE???????? YAY!!!!!!!!!!!!!! And you thought you were going to be late Sonia! Congratulations!!! 😀

    2. Wow! Congratulations you two. Pretty close to your due date for a first baby. Can’t wait to see her.

  16. Congrats Sonia and Andrew. Welcome baby Leela! Hope Mom and baby are doing well. Will you be doing the WOD tomorrow, Sonia? LOL

  17. I don’t like working out alone, more motivated with others around. If I run on my own, my times are normally a lot slower than doing as a group at CF.

    CFWU x 2

    Strength – Good Mornings x 5

    WOD – Tabata Messed Up
    Burpees – Mostly on one leg – 60
    Box Jumps – 20″ and stepped -64
    Knees to Elbow – Bar – 60
    KBS 53# – 51

    Total Reps 235

    Cash Out – 2 Mins Plank I think I dropped 3 times

  18. QOD: I actuallly don’t mind working out alone. I just put music on full blast and get in my own world. A group work out is fun also.

    wu x 2
    OHS 10’s

    Tabata Messed up

    Burpees= 28
    Box Jumps = 58
    V snaps = 81
    Singles= 389 = 130
    total 297

    Pretty surprised that it takes me 20 sec to do 3 or 4 Hip flexer was soar again. Bought some cold-hot pack; Its gonna get better 🙂 Great work Julie!

  19. Congrats Sonia and Andrew. What a beautiful name, Leela. Hopefully everything went well. Can’t to see her

  20. Strength: Deadlifts
    95×5 – (1 RM) 115 – 135 – 145 – 165 – 175 – 185
    ~ Matched previous PR from Nov 2010. Had not lifted that heavy since then due to sciatic nerve injury. Very happy to be able to do this weight again.. and it felt like I could have done more 🙂

    WOD: Tabata Messed Up
    ~ Burpees……. 37
    ~ Box Jumps…. 45
    ~ Sit Ups………. 71
    ~ Skipping…… 135 (singles: 406/3)
    TOTAL: 288 (miscalculated at the gym)

    PR from Dec 2010 of 45 reps 🙂
    Followed by the quad burnin’ Squat Hold for 2 minutes+

    Really like this type of workout! Great class today.
    Great way to end a hectic work week.

    QOD: … answer: No, would not like working out by myself. Motivation often comes from having someone in a class that you can feed off of. It can be watching someone in front of you that you are trying to keep the pace with, or having that thought of “if he/she can do it, so can I”, that makes us push ourselves that much more.

    Congrats Sonia on the arrival of your baby girl!!

  21. WUx2

    Push Press 10RM
    95-105-115-135(PR reps)

    WOD, Rx, started on burpees: 184

    A tough one, was fun, in the Crossfit sense.

    Thank you Gabrielle for providing me with a much needed bandana.

  22. Congratulations Sonia and Andrew on having your baby girl!!


    Strength – Back Squat X5
    135-155-175-195-215(PR for reps)

    WOD: Tabata Messed Up
    Burpees — 57
    Box Jumps — 64
    Knees to Elbows– 41
    Double Unders — 80

    Total –>242

    PR of 3 reps. Dec 20 I did singles instead of DU.

    cashout: Squat Hold for 2 minutes

    Great job evening folks!
    Have an excellent weekend fella CrossFitters!

  23. WU x 2

    Cleans x 3
    55-65-75-85-95×1 a few times (PR by 5)
    Practiced my technique with the 95 but I’m still pulling with my arms… Thanks Gabrielle for the coaching!

    – Burpees: 32
    – Box Jumps 18″: 41
    – Sit ups: 69
    – Singles: 276/3=92
    TOTAL: 234

    That was sweaty but a lot of fun!

    QOD: I wouldn’t push as hard if I was working out by myself though I’m used to finish the WOD by myself. It was bothering me at the beginning but now I’ve come to see it differently: my goal is to finish every workout and compete with myself.
    The support of the team is definitevely positive for me and helps me to keep going!

  24. WU x 2

    Back Squats:

    Tabata Messed Up

    Double Unders: 103
    Burpees: 40
    Box Jumps – 20″: 67
    K2E: 40
    Total = 250

    Compare to Dec/10 of 267….With the exception of BJ, all scores were down. This was one tough WOD. Recovery took awhile this a.m.

    BIG congrats to Sonia & Andrew on a healthy Baby Girl. I can’t wait to see her. (I LOVE that new baby smell)

  25. Push jerk (5x)

    Tabata messed up (Scaled K2E for knee bent V snap)

    Total 342

    Have a good weekend everybody!!

    1. What an amazing total. You constantly rock the WOD’s. When the aliens come, I want you on my team!

  26. WU x2
    Shoulder Press x 5

    Tabata Messed Up
    Burpees – 36
    Box jumps (24#) 52
    K2E (Bar) – 42
    DUBs subbed singles -(263 divided by 3 = 87)
    Total – 217

    Congrats Sonia!

    QOD: working out in a group is much better then working out alone. It’s definitely more enjoyable and motivating.

  27. WUx2
    Strength: (x10) Back Squats

    DUs: 18-18-20-14-10-25-32-26 = 163
    Burpees: 9-9-8-7-8-7-7-0 = 55
    BJs: 10-10-12-10-10-8-8-10 = 78
    K2E: 0-9-9-10-7-7-6-6 = 54

    Total : 350

    Happy to be back after 1 week off – haven’t taken much time off but been sick a bit: This WOD was awesome!! Taking 2 rounds off during the WOD was smart for me and great – happy I did!! Welcome to Nadine and Sheldon!!

  28. WU X 2
    Strength OHDS 5’s
    Thanks for the pointers Gabrielle…made the last 2 weights seem easier than the lighter ones!

    Tabata Messed Up

    4 consecutive Tabatas. That’s 8 sets of 20 seconds of work followed by 10 seconds of rest for each of the following:

    Burpees 37
    Box Jumps 45
    Knees to Elbows (v-sits) 56
    Double Unders 68

    Score is total number of reps. 206

    I haven’t done this one before so wasn’t sure how it would all turn out, but I’m glad I stuck with the DU’s even though I would have done better with the singles.

    I’ve enjoyed all the workouts this week – yes even the 5 k run which is soooo not like me to say 🙂 Nice job everyone, and welcome to all our new members this week (including baby Leela); great to have you on board! Enjoy your weekend everyone!

  29. Front squats singles: 65, 75, 85, 95, 105
    Low impact tabata messed up, thanks to Gabrielle 🙂
    Box steps @ 20 ”
    Sit ups
    KBS @ 25

  30. CFWU X 2

    Cleans x 1

    115-135-155-175-195F need to get under the bar & faster elbows.

    “Tabata Messed Up”
    Box Jumps
    Knees to Elbows(bar)
    Single unders

    Total – 225

    Excellent work tonight 6:30 great to see a big crew on hand!

  31. Second regular class for me since fundamentals. Messed up my calculations on the Tabata at the gym so I am fixing them now and making this the totals in my journal. I did sit ups instead of knees to elbows and I did single under instead of doubles so my total number was exaggerated because of the high single under count.

    Shoulder press x 5 55, 60, 65, 75, 85lbs

    Tabata Messed Up
    Burpees 8-7-7-6-6-4-5-5 = 48
    Box 3-4-5-4-5-6-5-7 = 39
    Sit- ups 6-9-9-9-9-9-10-10 = 71 (scale from Knees to Elbows)
    Single unders 36-35-30-20-26-40-39-38 = 264/3= 88

    Total = 246

    Can someone change the number on the board?

  32. My 2nd full WoD aside from the lovely run. I really should have started with burpees. I did a 20″ box jump, sit-ups and singles but for a first week I have to say I feel better already and support has been great! Thanks for all the friendly encouragement!.

    WU x2

    Shoulder Press x5: 65, 75, 95, 105×4

    Single unders: 25-23-23-28-21-31-21-21= 171/3 = 57
    Burpees: 6-4-3-4-3-3-3-2 = 28
    Box Jump: 5-5-5-5-6-5-5-5 = 41
    Straight-leg Situps: 8-9-8-8-8-7-7-8 = 55

    Total Score: 181

    Survived the full 2 min cashout!

  33. Congratulations on the birth of Leela, Sonia and Andrew!!! I hope everyone is well and I look forward to seeing her soon – Sending you my best wishes 🙂

    WU x 2 plus 20 (+), 6lb, 10 ft wall balls instead of airsquats (at some point I’ll get you suckers!)

    Strength deadlift 10s
    65-85-95-115 and I did not have time for the last round

    WOD modified for elbow and tibia issues

    KBS (25lbs) 10-10-10-10-10-10-10-10 = 80 (my elbow did not like this so I decided on Vsnaps instead of K2Es at this point)
    Squats 14-14-13-13-13-13-12-13 = 105
    Box step-ups 8-8-9-8-8-8-8-7 = 64 (my right leg would hurt on every step down so I had a hard time finding my groove on this exercise)
    V-snaps 10-10-9-8-6-6-7-7 = 63 (whoa did I ever find these hard!!)

    Total 312 I love Tabata workouts, I actually really do 🙂 It’s especially easy for me to say this after the fact – hihihi.

    I enjoyed being back at the gym and coaching again after a little recuperation time for my elbow and this “whatever” it is I’m trying to fight 🙂

    Great job on another tough one everyone and thank you for making it so much fun to coach 🙂 I hope you all have a great weekend!

  34. WUx2
    Strength = Shoulder Press x 5

    WOD: Messed up Tabata
    Total score = 240

    Tough one tonight. Great work 5:30 crew!
    Thanks for the coaching and all your yelling Gabrielle!
    Great to see you and Coach P tonight!

  35. WU x2

    Strength: Push Press
    5x 50-55-60

    WOD: Tabata messed up
    – Burpees (24)
    – Box jumps – 24″ (49)
    – K2E (v-snaps-shoulder) (61)
    – Double-unders (115)

    total = 249

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro