Friday’s QOD

Heat list for this evening

Please watch THIS VIDEO on the standards before you arrive.

This week, you needed more ____________.

6 rounds
12 KBS (53/35#)
20 Squats

Moe busting out the presses
Moe busting out the presses

131 thoughts on “Friday’s QOD”

  1. Mobility
    WU x 2

    Front Squat x 5

    Member challenge
    15 over rower burpees + 350m row
    Time: 2:02

    WOD: 6 rounds
    – 12 KBS – 45#
    – 20 Squats

    Time: 6:50

  2. QOD: Days of feeling like I wasn’t Patient Zero for a zombie plague. Feeling sick/not wanting to make others sick killed my plans of training more, this week. πŸ™

  3. A few words of inspiration for those doing the Games WOD from Reebok CrossFit Back Bay that I thought I’d share with you all.

    This is it…
    You are at your Burpee station waiting for the countdown. You check the height of your jump as you take your final deep breaths. The coach has the remote in his hands and now it is pointed and ready to start the clock…
    In this 10 seconds you need to be confident. This time before the workout will be spent knowing that you’ve put the time in for this. In this short moment you can be sure that 90 Burpees isn’t an obstacle, but merely a snatching lubricant. You need to be certain, in these 10 seconds, that you are going to work your hardest and give it your everything. Each of those 10 seconds have been repeated time and again, but today they are yours to know that today’s workout marks the moment where you will push your limits beyond their capacity.
    Let those 10 seconds expire. And then unleash hell,

    1. “90 Burpees isn’t an obstacle, but merely a snatching lubricant” I LOVE that!

    2. Great quote! Thanks for sharing!

      Also, if you concentrate, you can hear the sound of thousands of Crossfitters laughing at that snatch joke in there. lol

    3. Thanks for that post Jo. Now I’ll spend the day thinking about those 10 seconds differently- focused on making those the ten second count down to an amazing gift I can hardly wait to open. Pace – belief – discipline. In my corner of the box that’s what tonight will test.

    4. During my ten seconds I’ll be thinking of Joanna saying “Put your big boy pants on, Kevin”.

  4. QOD: Time and discipline. I was away from home Saturday until Tuesday night. I’ve been struggling with sleep/food preparation and WODing. I hate the feeling!

  5. Mobility + Extra Mobility
    WU x 2 (w/ barbell snatches & burpees)

    Games WOD 13.1
    17 minute AMRAP of:
    — 40 Burpees
    — — 30 Snatch, 75#
    — 30 Burpees
    — –30 Snatch, 135#
    — 20 Burpees
    — — 30 Snatch, 165#
    — 10 burpees
    — –Max rep Snatch, 210#

    Score 116 reps / Tiebreak: 5:53

    Managed 16 reps at 135#, which I am pretty happy with as my 1RM is 140# (set last week). I had 7 minutes to do as many 135# as possible and got 16 in. Last year I managed only 2 at 135# period.
    Once again the coaching at CFM makes the difference, and without Kevin’s advice I would not have made it that far.

    Good luck to everyone tackling this tonight! My experience (mostly Kevin’s tips that I tried to follow):
    — find a consistent pace for all your burpees, but don’t kill yourself.
    — 10/10/10 is a good breakdown for the first set of snatches…I aimed for 15/15 and it didn’t work out.
    — Find a rhythm for those heavy snatches. I was aiming for every 20 seconds and it gave me enough rest to reduce the amount of no reps.
    — oh yeah…Dear Future Me… GET UNDER THE BAR!!!

    1. Great job Blake! Wish I had been there to see it. And thanks for the pointers. Every single one applies to me!

      1. You can do it Robyn! When you get to the 45# snatches just focus on good form and be confident! The Games is all about pushing your limits and surpassing your own goals. I predict a new AWESOME PR for you and epic smiles all weekend!

    1. 2 scenarios, I believe…

      1) you will get a new snatch PR at 45#, (probably) for more than 1 rep.
      2) if 45# doesnt quite work out (doubtful), the first round of burpees still counts torwards a Rx score, and you could scale weight to get a good workout no matter what.

      To summerize, anyone can/will submit an Rx score, but if weight is scaled no reps will count beyond 40 burpees.

      Any other coaches care to elaborate, or correct me if Im wrong?

    2. If you do 1 – 45# then you are better than when you woke this morning. You can do it.

  6. Mobility
    WU x 2
    Foam Roll Friday (calves and shins)

    6 rounds
    12 KBS @ 30#
    20 squats
    Time: 9:12

    Quads were like jello, during the first round of 20 squats I could tell this one was going to be tough…and it was.

  7. Mobility
    WU x 2

    Strenght: Push Press x5

    6 rounds
    12 KBS @ 53#
    20 squats
    Time: 8:48

  8. Someone mentionned (Kim?) that we should try and do burpees to games standard whenever possible in the next year. We’d surely be better crossfitters for it, no doubt.


      1. For the Games wods you have to jump up 6″ above your reach (you’ll have something above you to touch)

    1. Would it be nice…yes. Is it possible…not really. Regular classes with up to 14 people all needing something set to their specific height does not make for an easily run class, would not be possible in all cases. Not to mention if there’s other equipment required for the workout. Doesn’t mean you can’t practice on your own though. And just hold yourself to a higher burpee standard. Get your feet off the floor and arms straight up in the air at the top, don’t cheat the move by keeping your arms bent on the jump, get used to getting full extension at hip and arm on every one. That’ll help.

      1. Yeah you are right. I think I will do it if for example Im in a class with only 3 people and I could get a spot under a bar. Or if I ever miss a WOD that Im registered for, or lose a burpee bet.

    1. Those were crazy one-arm snatches tonight Patrick! Very impressive….and so bad-ass! Happy I got to witness that πŸ™‚

  9. Games 13:
    I am 52 years old and I’m the strongest I’ve ever been – but the strongest I’m going to be. People say that a Games workout is just another wod – it’s not. It’s an affirmation of our every lift, every jump, every rip, every drop of sweat.
    People worry that Games will defeat them – it won’t. It only raises the bar below what we are really capable of.
    People think that Games is a Stanley Cup, a Superbowl, a conclusion – it’s not. It’s the beginning of our next year.

    Let the Games begin.

    1. VOUS are such an inspiration to me! This clearly shows why.

      Let the games begin! (I love the Hunter games reference)

      P.S. I didn’t know vous were 52 (same as my mom – sorry to make you feel old – maybe I should stop ‘vous’-ing you now! )

      1. Oh, P.S.S. by saying I didn’t know vous were 52… I thought vous were MUCH younger than this πŸ™‚

      2. Vous me all you like – a little respect goes a long way πŸ˜‰ But now the real question is…why haven’t you got your mom crossfitting??

  10. Mob+wux2
    Strength Overhead Squat
    45-50-60-65-75 ( hardest movement for me
    Wod – For time
    20 squats
    8:33 Rx

    Cashout – watching people do 13.1 πŸ™‚

  11. Best of luck to everyone doing WOD13.1 tonight at CFM. We are thinking about you and sending you positive karma!

  12. [email protected] Cross Fit Las Vegas

    2 sets x 8: Snatch

    Coach/Owner Joe Marsh gave me some real good tips to help improve my snatch.

    WOD: Helen RX

    3 rounds:

    400m run
    21 [email protected] 35lbs
    12 pull-ups

    Time: 11:27

    No PR, but Jesus it felt good to run outside in shorts! lol!

    I cannot thank coach Joe, coach Mike and coach Vili for all their coaching tips this week and for being so welcoming!

    1. Running outside in shorts that would be awesome! Glad you guys enjoyed your trip and xfit in LA! πŸ™‚

  13. I did the Feb.8th Storm Wod
    4 Rounds of 50 sit ups and 50 stationary lunges.
    Time: 20:25
    One of best parts of my vacation has been hanging around
    Crossfit Las Vegas. Coach Villy said we went more
    then their regular members. Owner/Coach Joe said he appreciated our dedication. Lol. Thank you CFM for opening the door for me to have this adventure.
    We are thinking of you guys right and know you have your game face on.
    Best of luck.

  14. WU x 2

    Games WOD 13.1
    17 minute AMRAP of:
    – 40 Burpees
    – β€” 30 Snatch, 75#
    – 30 Burpees
    – –30 Snatch, 135#
    – 20 Burpees
    – β€” 30 Snatch, 165#
    – 10 burpees
    – –Max rep Snatch, 210#

    Score 115 reps / Tiebreak: 5:47

    Great atmosphere tonight! Loved it!
    Thanks for the judging Jeff S

  15. Mobility
    WU x 2

    Games WOD 13.1
    17 minute AMRAP of:
    – 40 Burpees
    – 30 Snatch, 45#
    – 30 Burpees
    – 30 Snatch, 75#
    – 20 Burpees
    – 30 Snatch, 100#
    – 10 burpees
    – Max rep Snatch, 120#

    SCORE: 71 >>> I got through the first set of snatches and squeaked out 1 more Burpee. Thanks Judge Wendy!

    The last time I remember crying at CrossFit was the first time we did 100 Burpees (25×4). This would be the second, partially because I was a ball of nerves and it felt good to be finished, but mostly, because I REALLY did not think that a single 45# snatch was going to happen, let alone 30 of them! Thanks, Kevin, Jo, and Amanda for SO SO much!

    1. You did great Robyn!!! Determination was all over your face, you were focused! Good job! πŸ™‚

      1. I think what you saw all over my face was me willing myself, “Do NOT throw up, cry, or faint, right now!” πŸ˜€

        Thanks, Tania! πŸ™‚ You were GREAT!!!

    2. So proud of you Robyn!! Huge PR for you tonight with those snatches. Happy I got to witness it. πŸ™‚

  16. Ahhhhh tonight was awesome! Sorry I did not get to cheer everyone on. Mommy duty called. I heart our gym!

    1. You did great Gillyon! Once you got under the bar those 75# snatches were looking solid!

  17. Mobility
    Strength- Deadlifts
    85-95-100-110-115 x5
    6 Rounds
    12 KBS #25
    20 squats

    Time- 7:14

    It was great to watch everyone competing in the games…Great Job!!!

  18. Mob
    Lacrosse ball
    Wu x1

    Games wod 13.1

    Total: 146

    Still need to get under the bar – need to focus in that in practice – but the 75# went up easy enough to make really want at 100# next time πŸ™‚

    Thanks for the great judging Jeff. Loved the vibe in the box tonight. So many pr’s so much energy. I can hardly wait for 13.2

  19. Chantal GuΓ©rette

    WU x 2

    Games WOD 13.1
    17 minute AMRAP of:
    – 40 Burpees
    – 30 Snatch, 45#
    – 30 Burpees
    – 30 Snatch, 75#
    – 20 Burpees
    – 30 Snatch, 100#
    – 10 burpees
    – Max rep Snatch, 120#

    SCORE: 100

    I couldn’t snatch 75lbs so I tried with 65lbs and I got 2. Then I tried with 70lbs and I got 1. Finaly, I had 1 minute left so I tried the 75lbs again… twice… but I couldn’t do it. I still got a PR since my previous PR for snatch was 45lbs πŸ™‚ GREAT JOB EVERYBODY !!!

    Merci Christine pour les mots d’encouragement Γ  la fin de mon WOD. J’Γ©tais pomal Γ©motionnelle haha πŸ™‚

    1. You did great! That was your goal 100 .. and you achieved it!!!! Yay Chantal!!!!
      and a PR of 40 to boot!!! Bravo!!!

    1. Way to go Denis! You are not going to regret signing up for the Games one little bit! Very proud of you tonight. Loved the victory cry that accompanied every single one of your 135# snatches! πŸ™‚

  20. shoulder mobility

    Games WOD 13.1
    17 minute AMRAP of:
    – 40 Burpees
    – β€” 30 Snatch, 75#
    – 30 Burpees
    – –30 Snatch, 135# – ( 24)
    – 20 Burpees
    – β€” 30 Snatch, 165#
    – 10 burpees
    – –Max rep Snatch, 210#

    Score 124 reps / Tiebreak: 6:51

    Thanks for judging Pat!

    Great job everyone! it was really fun watching the PRs and seeing every one push so hard! Very glad I listened to Amanda and stopped muscling up the 75# snatch’s and saved my back and shoulders.

  21. Darrell Dryden

    Awesome job tonight by everyone !!!
    Mario I did not get my score I know my reps but I do not have my split time. My reps were 150.

  22. WOD 13.1

    Score: 111 – Split time 6:42

    Great coaching Joanna, thanks for the advice and being so patient with all my no reps hahah!

    Tonight was awesome! Everyone was so encouraging, it was well organized and a great atmosphere! Loved it!!!!

  23. Mob
    WU x 1.5
    Extra hip / shoulder / chest mobility

    Games WOD 13.1
    17 AMRAP

    40 Burpees
    30 Snatch, 45#
    30 Burpees
    30 Snatch, 75#
    20 Burpees
    30 Snatch, 100#
    10 burpees
    Max rep Snatch, 120#

    Score : 107

    Burpees were tough but I think the worst part of it mental… not used to the big 40 and 30 numbers.

    Happy that I was able to snatch 7 x 75#, considering that I had just done those once before and had only gotten to 40#. The bad part was that I ran out of time and could have kept going… so if I had to redo it I would push harder on the 2nd set of burpees to get more time for the snatches. Oh well!

    Ok. Rookie question time… who uploads the scores onto the Games’ website? And if it’s me, how do I do it?

  24. WOD 13.1

    Score: 130 reps (finished the second set of snatches) Tie breaker: 16:58

    I wasn’t expecting to finish that second set of snatches, I am soooo happy with my score!!

  25. WOD 13.1

    Reps 124

    I was hoping to get to 130, but happy with my score, my PR is 80# . So much fun tonight!! The atmosphere was awesome πŸ™‚

    1. You did great Maria! You looked so strong with those 75# snatches! So strong! Congrats on an awesome score!

  26. Mobility

    Games WOD 13.1
    17 Minute AMRAP

    40 Burpees
    30 Snatch, 75#
    30 Burpees
    30 Snatch, 135#
    20 Burpees
    30 Snatch, 165#
    10 burpees
    Max rep Snatch, 210#

    Score : 91

    Thanks for being my judge Amanda. You made painful fun.

  27. WOD 13.1

    Reps 103 – tie break time 6:03
    A PR of 10# on the 135 Clean.

    Excellent atmosphere, excellent work by all at CFM tonight!

  28. Wod 13.1 – 117 reps. Happy with that, just wanted to get more than a few of the 75# snatches because that’s more of them that I’ve ever done. And my max is only 85.. I spend a lot of time working on my form with a snatch rather than getting heavy, because it’s such a tricky lift and I want to be good at it.

    Those bastard burpees kicked my ass.

    What a fun night!!! Thanks for the great judging, Jason!

    My highlights:
    Patrick’s 1-armed snatches.
    Hearing some of the girls whose nerves got the better of them today say that they were glad they signed up and that it was fun (Sarah, Robyn, Leesa, and some others). Really proud of everyone who was afraid and did it anyway.
    Evan’s 135# snatches!! They were a thing of beauty, I was a VERY proud coach. His attention to his form paid off tonight. Well done, Evan!!
    I missed it but I heard Tara R’s 75# snatch was fun to watch. πŸ™‚
    Sebastians’s 135# snatch!
    Great job everyone! Can’t wait until next Friday!!

    1. Nice work Amanda! Wish I could have seen you compete! I wish I would have had you as my judge in Las Vegas as well…smiles!

  29. Open WOD 13.1 – 156 reps

    Bucking furpees!!! They get me every time!

    Definitely could have done more snatches at 100#, but ran out of time because the burpees kicked my ass.

    Note to self: a week of vacation with crap food and less than 5 hours of sleep the night before a Games WOD, is not the best way to prepare…although, I’m still pretty happy with my score. Thanks for being an awesome judge tonight Heather πŸ™‚

    1. proud of you, after a less than stellar week (from an athlete’s prep perspective! I believe we did absolutely everything against that code this week.. lol) you did awesome! πŸ™‚

  30. MOB
    MU x 2
    6 rounds
    12 KBS #45
    20 squats
    Time: 9:29

    Great work 4:15 crew!
    Happy weekend!

  31. wod 13.1
    138 reps.. please with this after the hell I put my body through this week it could have just told me to eff off but it held in there for the 17 minutes! πŸ™‚

    awesome time at the after party! thanks kevin and JO for the great organization (as per normal) of the event tonight!

  32. Guess I’ll post my score here too.

    Got 2 of the 165 snatches – total = 152.

    Great job everyone!

  33. WOD 13.1

    Total : 100

    40 Burpee
    30 snatch at 75 lbs
    30 Burpee
    Attempted snatch at 135 and I almost got one .

    Over all very please as I had nothing to lose . Now I have a goal to beat . Thanks all for the great night . Thanks Jeff for the knowledge . once I learn how to get under the bar I will be lifting that bar over my head soon . Bring on 13.2 or what ever you call it

  34. Mobility
    no WU i tough Games WOD would warm me up quiet a bit.

    Games WOD 13.1
    17 minute AMRAP of:
    – 40 Burpees
    – β€” 30 Snatch, 75#
    – 30 Burpees
    – –30 Snatch, 135#
    – 20 Burpees
    – β€” 30 Snatch, 165#
    – 10 burpees
    – –Max rep Snatch, 210#

    Score 112 reps / Tiebreak: 6:05

    accomplish 12 at 135# considering i only got 135# yesterday this is great.

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