Friday’s QOD

Would you rather be faster or stronger? Why?

25 Double Unders
15-12-9
Pullups
Situps
Squats
25 Double Unders

It's hot up in 'dem mountains
It’s hot up in ‘dem mountains

108 thoughts on “Friday’s QOD”

  1. ValΓ©rie Arseneau

    QOD: I would rather be faster as that is a huge asset to have in Ultimate Frisbee! Being strong in the process of crossfit is a huge bonus in my personal life though. Able to bring my dinning room downstairs on my own and bringing my patio set in and out of my garage, etc. πŸ™‚

    Strength : Push Press
    5x 45 -50-55-60
    3x 65
    Technique still needs work (thanks Amanda).

    25 Double Unders
    15-12-9
    Pullups
    Situps
    Squats
    25 Double Unders

    Time : 6:26.
    Pull ups were what really slowed me down. Can see my lack of showing up to the gym. Ah well good wod none the less πŸ™‚

  2. QOD: stronger. Maybe if it was during Grok times and I had to outrun a predator I’d choose faster πŸ™‚ but in today’s modern world stronger helps me in my everyday life, groceries, playing with my kids, just all around feel the benefits.

  3. Mobility
    WU x 2

    500m row: 1:38.2

    Push Press x 5
    95-100-105-110-115

    (It was nice sharing a tall rack with Michelle πŸ™‚

    WOD Rx
    25 DU’s
    15-12-9
    – Pullups
    – Situps
    – Squats
    25 DU’s

    Time: 5:38

    500m row at 20 to 25 strokes per minute: 1:50.8

  4. oooooh, a class with lotsa shirtless men. My favorite kind! lol

    QOD: Stronger. I AM stronger than I am fast, and although I wish I was a little faster, I’m happy it’s not the other way around.

  5. WU x 2

    Unbroken Muscle-Up Practice – up to 6! Transition getting a bit smoother.

    Push Jerk x 5
    125-135-140-145-150 (PR reps)

    “Sandwich” WOD:
    75 Singles
    21-15-9 of:
    — PullUps
    — Situps
    — Squats
    75 Singles

    Time: 4:50

    Stuck around to witness Super Mario blowing this one out of the water!

    1. You’re going to have to show me how you are managing to add a muscle up a day to your sets! πŸ™‚

      Great Job on the Push Jerks and the WOD!

  6. QOD: i want to be a solid mix of both but if I had to choose I would say stronger. Strength is a more useful thing in todays world. Now if the zombies come I would change my answer.

    WU x 1
    Skipping practice

    Strength: Jerk

    95×5
    135×5
    155×5
    165×5
    175×4

    WOD:

    25 DU
    15-12-9
    pullups
    situps
    squats
    25 DU

    Score: 5:21 RX

  7. Good job 7AM’ers! Proud to have you as my first alone coaching session! That group is a treat. Then started doing the nerdy engineering number thingy w/ Blake… tried to figure out fastest time for this WOD, in theory… then to test that theory…

    WOD Rx = 3:37 … supposed to be my rest day. Darn it. Lol. Was done 15’s at 1:30 mark.

    —————————————
    QOD: Personally, I think getting stronger would also help me develop endurance/speed on the heavier (barbell) workouts. I can handle myself on fast bodyweight WODs (see above).

  8. Wux2
    Foam role
    WOD
    25 du’s
    15-12-9
    Pull-ups
    Sit-ups
    Squats
    Then 25 du’s
    -7:28 Du’s were tuff today
    Rob Brydges

  9. QOD: Technique! If I have speed without strength I can do a bad movement really quickly. If I have strength I may lack the technique to apply if effectively or exceed certain plateaus.

    In martial arts speed & technique trump strength almost every time.

    In CrossFit, personally between the two I would say strength over speed…unless we’re talking about Flash speed. Fortunately CrossFit (and our great coaches) helps us develop all seven components of fitness. I really like the feeling of ‘well-rounded fitness’ that CrossFit gives me.

    Nice QOD!

  10. QOD: If I am still able to participate in sports, then speed. Strength would be more useful in day to day life.

  11. WUx2

    Strength: Deadlift x5
    125-145-165-185-195

    WOD

    25 Double Unders

    15-12-9
    Pull-ups
    Sit-ups
    Squats

    25 Double Unders

    time 7:43

    PR 20 Double Unders in a row.

  12. Foam roll Friday

    Wod
    singles
    pull ups with blue and purple band

    7:15 which is twice the work out Mario got out of it

  13. QOD: Stronger. If I have a 250# Thruster vs a 185# Thruster, in theory, I should be able to do Fran faster (because 95# will be light weight).

  14. WU x 2

    Back squat x 5
    95-105-115-120-125 (PR reps)

    β€œSandwich” WOD:
    25 DU’s
    21-15-9 of:
    – PullUps (Blue Band)
    – Situps
    – Squats
    25 DU’s

    Time: 7:07

    Practiced a handstand against the wall with the help of Chantal and Amanda! They helped me up, but happy to say I could stay there πŸ™‚ Thanks for the nudge Amanda; don’t think I would’ve even tried it. If I can get over my scaredy cat-ness, I think I’ll be able to do these soon! One more goal to add to the list!

    QOD: Faster… It might not be more practical, but the runner in me says FASTER!

  15. Mob
    WUx2
    Foam roll

    75 singles
    15-12-9 of
    Pull-ups
    Sit-ups
    Squats
    75 singles

    Used small purple band after first 10 pull-ups.

    6:43

  16. WU X 2

    Foam roller & lacrosse ball

    WOD

    25 Double Unders (Scaled to 75 singles)

    15-12-9
    Pull-ups (green band)
    Sit-ups
    Squats

    25 Double Unders (Scaled to 75 singles)

    Time: DN&%$^%^^%F.

  17. QOD: If I have to choose one I would rather be faster.

    MOB, WU x 2 (no pullups)

    Strength: Push Press x 3
    95, 135, 145, 155, 165

    WOD Rx

    Time 4:38

  18. Chantal Guerette

    Mobility
    WU x 2

    Strength : Cleans
    5 x 55-65-75-80-85

    WOD
    – 25 DU (I did them unbroken !!)

    15-12-9
    – Pullups
    – Situps
    – Squats

    Annd finish with another 25 DU… Not unbroken haha !

    Time : 5:43

    I’m super happy with this πŸ™‚

    QOD : Faster… I love gaining some strength but I looove being fast. Plus, I don’t want to get too bulky haha I know this will start some conversations but I there goes my answer !!! πŸ˜›

  19. WU x 2
    member challenge
    max shoulder press reps in 2 mins
    total=38

    WOD
    75 singles
    15-12-9
    – Pullups
    – Situps
    – Squats
    75 singles

    Time: 6:01
    QOD: I would rather be stronger so I can be faster during WODs

    1. Great job on the member challenge Frankie.
      And STRONGER? Geez, you’re setting the bar pretty high as it is πŸ™‚

  20. Wux2
    Back squat
    135x 5 175×2 195×2 205×1 220×1 230×1 240×1 250×1 260×1 270×1 280x fail
    WOD
    3:21

  21. Mobility
    WU X 2

    Snatch x 5 – kept light to work on form- especially depth of the squat.

    65-65-75-75-85

    WOD RX : 3:29

    Fun one!! Great job 6:45 !!! Energy in there was great tonight !!!

  22. Mobility
    Wu x 2
    No strength legs and shins and ankles were so tight i couldnt even jump to skip. So thanks to amanda and some strategic lacrosse ball placement it was much better, and i was able to do the wod. Thanks amanda
    Wod rx
    4:46

  23. mobility
    Wux1

    EMOTM Snatch

    5 mins 3 reps #100
    5 mins 1 rep every 30 secs #135
    5 mins 3 reps #100

    WOD RX

    Time: 3:46

    Had to break up the pull ups a bit slowed me down a lot and messed up a few times on the last set of doubles bah they were bad but still pretty happy with my time. Nice race with you Eric couldn’t keep up with ya πŸ˜› too fast.

  24. Mobility
    WU x 2

    Strength: Front squat (x5)
    45(10)-95-135-150-160-170-180

    WOD as Rx
    25 double unders
    15-12-9
    pull ups (arghhhh)
    sit ups
    squats
    25 double unders
    Time= 5:10

    Pull ups were the rate-limiter for me on this WOD. Other movements felt great. Awesome way to end the week. Huge class! Nice to see so many new faces! Thanks Corinna πŸ™‚

  25. WOD @ RX

    4:14

    Thanks for cheering me on Laura and Lance!

    Big classes tonight. Fun night coaching! Great way to start the week-end!

  26. QOD: Faster for sure; not just running but being quick on the explosive movements would be helpful.

    Foam roller day

    Wod 6:38
    More trouble today with DU. After wod I tried more and had 24 in a row! Must be CFT perfomance anxiety.

    Thanks for the coaching Mario and nice time on the wod!

  27. mob
    2xWU

    row 500m 1:28.8 (woot woot.. and a little pissy that I didn’t start my sprint earlier cause I had it left in the tank)

    push press x 3
    45-95-115-135-135-145-155

    wod
    25 DU (singles)
    15-12-9
    pull up (did all unbroken- a first for me as I usually mentally break down)
    situp
    squat

    25 DU (singles)

    5:35

    did 5 MU after wod and rowed another 200m for power and form
    great night at CFM and great job 6:45

  28. QOD: Tough one but I think if I had to choose I’d rather be stronger so I can manage everyday chores. I like working in the yard, fixing things around the house, playing with my kids so I think being stronger gives me a better quality of life and helps me to accomplish more.

    Like Blake said, in Martial arts its always speed and technique over strength, but at the size that I am, I’m pretty fast already so I’d rather focus on strength.

  29. Mob, Wu x 2 blue band pull ups,
    Practiced DUs. Managed 4 dus with singles in between. I thought I should have been presented with a medal for this achievement.
    Wod:
    75 skips
    15 12 9
    Pull ups med yellow band
    Sit ups
    Squats
    75 skips
    Time 6:16
    Loved this Wod. I really like these four exerises.

    1. I’m happy for you that you enjoyed the wod Laura. I always look forward to your commentary. πŸ™‚ Congrats on the double unders!

  30. Answer to QOD = Both.

    I’m happy to know that I will “pass out before I die.”
    Because after Wednesday’s WOD… I think my legs are dead… they just haven’t informed the rest of me yet.

    MOB
    WU x 1 and then spent a long time gasping, groaning and damn near crying as I used the foam roller on my quads.

    WOD: “DU Earmuffs”
    25 DUs
    15-12-9
    Pullups
    Situps
    Squats
    25 DUs

    Time: 7:47

    Thankfully short yet still very painful one…. for me anyways. I’m walking like I’ve been on horseback for a week straight.

    Great work 6:45 crew!

    See ya’ll on Sunday for a lil Harlem Shake!

  31. Mobility
    WU x 2 (3 pull-ups blue, 7 green)

    DU practice

    WOD
    75 singles
    15-12-9
    Pull-ups (green)
    Sit-ups
    Squats
    75 singles

    Time 6:20

  32. WU x 2
    Lacrosse ball mobility on shoulders

    WOD

    25 DUs
    then
    15-12-9
    Pullups (black)
    Situps
    Squats
    then
    25 DUs

    5:30. Good one!

  33. WUx2

    Foam rolling Friday
    Lacross Ball on shoulders.
    Practice DU’s
    2 sets of 1 min static back extentions

    WOD
    25 Double Unders (Scalled to 75 singles)
    15-12-9
    Pullups
    Situps
    Squats
    25 Double Unders

    Time–>4:47

    Fun and fast

    Great work evening group!

    Have an excellent weekend fella CrossFitters!

  34. WU x 2

    Foam Roll

    WOD with “various” bands for the pull ups. Started 1st round with none, but quickly added 2 skinny bands. Round 2, traded the skinny bands for my trusty med. sized band. Pull up were NOT my friend today.

    Just barely finished before the 8 min. time cap. Time = 7:36

  35. Mobility
    WUx2
    Foam rolled: still tight from cartwheel injury

    WOD: used green band for pull-ups
    5:33

  36. mobility
    wu x 2 add figure 4, KBS 40×2, 5WB 12#
    Foam roll Friday
    practice DU

    WOD : 8 mins. cap
    scale – 75 singles
    15 – 12 – 9
    Pull ups (blue & purple band)
    sit ups
    squats
    scale – 75 singles

    Time = 6:20
    cash out – back stretch
    Practice – skill of the week Freestand handstand

  37. Mobility
    WU x2

    Strength Deadlift 55-60-65-70-75

    WOD
    75 singles
    15 – 12 – 9
    Pullups green band ( switched to black)
    Situps
    Squats
    75 singles

    Time 8:57
    Had a little band trouble. I’m glad I kept going past the time cap.

  38. Mobility
    WU x 2
    Strength
    Front Squat
    95,125,135,165,180 x 5

    WOD Time Cap 8 min

    25 DU
    15-12-9
    Pullups
    Situps
    Squats
    25 DU

    Time: 4:10 RX

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