Friday’s QOD

Reminder that the gym will be closed this weekend due to the Olympic lifting seminar.

What’s your worst excuse for not working out?

4 rounds
25 Burpees
Rest 1 minute

Compare to Jan.7/13

Ok peeps, we have been overwhelmed with wait list requests for the Hopper. We would LOVE to open up the registration to more people, but before we can do that we NEED to know that we will have enough volunteer judges to handle it. If your gym owners have not contacted me, get on them. If you have a Level 1 cert or judging experience, fill out the form on the following link. If we get enough judges, we will open up registration. Thanks.

Quang sets up for his clean
Quang sets up for his clean

73 thoughts on “Friday’s QOD”

  1. How long is each round. I am away and want to try the wod. Thanks. Have a good weekend everyone!

    1. However long it takes you to do 25 burpees. ๐Ÿ™‚ Start a clock, do 25 burpees, rest 1 minute, do 25 burpees, rest 1 minute…etc

  2. Hey guys, can you cancel me out from tha Amanda show this am? I have a little one bot feeling well. Thanks!

  3. Valรฉrie Arseneau

    QOD: Usually if I cancel, its because I’m too tired or too sore. I am conservative often so if I have an event coming up, I will cancel to be A1 for the event or cancel from being too sore from my event hehe.

    Mob + WU x1
    Foam Rolled my shot legs (from pistols)

    WOD: 9:20
    I am a little disappointed as I did 8:34 last time. Although last time I just came back from a long rest due to a cold and this time my legs were mega sore some pistols. Big difference!!

    It was still a good WOD and very fun to heckle Heidi, lol.

  4. Heather Colleen

    Twice I cancelled due to stress and busyness. During those days I realize that it was the stupidest thing to do since going to the gym makes me more productive and less stressed. Never again!

  5. QOD: …I’ll have to do my hair and makeup again…
    I wont use that one again since I don’t think there are any good excuses left.

  6. Is the QOD regarding working out at CFM or just working out in general??

    QOD – Not able to think of a time I didnโ€™t want to workout at CFM, but when it comes to training at home Laziness would be the worst excuse.

  7. WU X 1
    Med ball cleans
    Push Jerk x 3
    10:38….47sec faster than last time and a 5 sec pr overall.

    1. Congrats on your PR! Way to go!
      Oh, and about me yelling at you to KEEP MOVING……you’re welcome ๐Ÿ˜‰

  8. WUx 1
    Med Ball Cleans

    Strength- Shoulder Press x 5 40-45-50-55-60-61.5 (PR of 1.5 # after almost a year – so friggin’ happy!)

    Wod 11:13 (24 sec. slower than in Jan.) Boo ๐Ÿ™ I’m actually a little surprised because I think my burpees have improved lately? Oh well!

  9. Qod: Something about signing in keeps me accountable. I almost never cancel and if I do, I really have a good excuse.
    Running on the other hand is something I do on my own. I’ve used every excuse in the book, … too cold, too hot, too windy, too rainy, too tired, too sore, too hungry, too full, too grumpy, too late, too early, too sore, too lame, don’t care, Why do I run anyways?

    The funny thing is, I actually like to run!

  10. My worse excuse for not working out was boredomโ€ฆ.nah I donโ€™t want to run on a treadmill, sit on a bike, stepper, sit at a machine and do leg curls for 2 hours, Iโ€™ll do it later today /tomorrow.
    Signing in keeps me accountable (who wants to do burpeesโ€ฆ)

  11. I will usually only cancel if I am still awake at 2am (usually because of work :/ ), and there’s no chance I am going to be able to get up at 5 for Crossfit. If I’m sick, or really sore would be the only other reasons.

  12. uggggggg
    Won’t be able to make it to my 3:15. Someday I will be a regular crossfitter again.

  13. Mob
    Group Med Ball Clean practice

    Front Squat x 5
    155 – 175 – 190 – 200 – 210 (PR Reps)

    4 rounds
    — 25 Burpees, Rest 1 minute
    TIME: 9:35

    A little tougher on a sprained toe but I still managed to keep moving.

    1. Congrats on your Front Squat reps PR! Nice way to end the week.

      Now I want to know how you sprained your toe….I bet there is a good story there ๐Ÿ™‚ (or you could humour me and make one up)

  14. WU x1

    Med. ball Cleans (group)

    Strength: Back squats: 15,20,25,30,35

    WOD: 11:40

    Amanda, thanks again for your patience with me…. did I mention alot of patience with me:)
    Great 6:00am class as always!

    1. You are always a treat to have in class, Ginette! Great job on your back squat progress too, looking good!!

  15. Great pic Quang. Awesome set-up. One thing I noticed about you since Day 1 is how focused you are on form. Keep up the great work.

  16. 400m run

    WU x1(practiced patience after)

    Med. ball Cleans (group)

    Strength: Shoulder Press
    65-80-90-95(3) back started to arch.

    WOD: 9:56

    Thanks, Kevin

  17. QOD: All my workouts come after a full day of work at the shoppe. In the 3 years I’ve been with my family at CFM I must admit that my worst excuse for not working out is because I’ve tried to work in a quick 15 minute nap between getting home from work and leaving for my class… and when my alarm goes off I wake up and let that little voice in my head, telling me that I need a longer nap More than I need to workout, win. It’s only happened a few times. But it’s the excuse that I feel bad about later on.

    WU x 1

    Group Med Ball Squat Clean practice. (One of my favorites! 4 realz!)

    Strength: Push Jerks x 5
    My previous 1 Rep Max for Push Jerks was 145. 140 felt really good going up today, so I put 150 on the bar and got a new 1 Rep PR. Could have done more, but like Kevin says, small steps. So, I’m happy with my #5 improvement today.

    4 rounds
    25 Burpees
    Rest 1 minute
    Time – 9:20

    Great work 4:15 crew!
    Have a great weekend ya’ll!

  18. Mobility
    Med ball cleans (in group)

    Strength: Deadlift x5 85-100-115-125-135

    25 Burpees
    Rest 1 minute


  19. Mob
    WU x 1
    Medicine ball clean practice

    Shoulder press 5 x 55,65,75 and 3×85 (went through too fast so I tired myself out before I reached 90# )

    4 rounds of burpees – rest 1 minute b/w sets

    Time: 8:48 (PR 1:14 since January)

  20. Mobility
    WU X 1

    Foam Rolling

    Med Ball Clean Practice


    4 rounds

    25 burpees
    Rest 1 min

    Time – 11:17

  21. Mob
    WU x 1
    Medicine Ball Clean Group Practice

    Foam Rolling Friday


    4 Rounds of burpees – rest 1 min b/w sets

    DNF – got through 3 rounds and 8 singles but had to quit due to a leg problem. I was upset at first that I didn’t finish because I’ve never not finished a WOD. I then kicked myself in the ass and told myself to smarten up because I had cancelled earlier in the day as I wasn’t feeling well but then decided to go anyway….so I’m further ahead then I was when I cancelled, so good on me!

    1. Great attitude about it. Anything is better than nothing and don’t forget that you did 83 burpees tonight! That’s not nothing!

      Hope your leg feels better ๐Ÿ™‚

    2. Yes, GOOD ON YOU! Some days, “showing up” is more than half the battle (especially if its a burpee WOD…LOL)

  22. WUx1 + Goat work: DU’s
    Did a few negative HSPU and Ring dips

    Foam Rolling + Lacross Ball + 3min of Planks

    Medicine Ball Clean Group Practice

    WOD as Rx’d


    PR of 2:24 seconds but shoulder was an issue back in January.
    Pace was great, note to future self a bit faster on the 1st and second rounds.

    Goal was to get sub 8 but felt really great!

    Really great race Jack!

    Great work 5:45 crew!

    Have an excellent weekend fella CrossFitters!

    1. I knew you would knock this one out of the park, Gabe! Great job! Huge PR. ๐Ÿ™‚

    2. Thanks evryone, I kept trying to catch up to Jack so he was the main reason I kept pushing ๐Ÿ™‚

  23. MOB WUXI
    medicine ball clean group pratice
    foam rolling
    4 round 25 burpees rest 1 minte
    1:18 1:17 1:22 1:24
    time 8:31
    pr 1 sec

  24. Mob
    WU x 1
    Lots of extra mobility and FOAM ROLL ๐Ÿ™‚

    Med Ball Clean Practice with the group

    WOD hereafter referred to as ‘Crap load o’burpees’ or ‘Burpee suckfest’
    4 rounds
    25 burpees
    1 min rest between rounds

    Time : 11:28

    I think that I miscalculated my 1 min rest between round 3 and 4… I think I only took 50 ish seconds so my time should be closer to 11:38.

    I wanted to die in round 2. I thought I was going to die in round 3. I was grateful that I did die / pass out / puke in round 4. Fun times at Crossfit like always!

    Great job 5:45 peeps! Have a good weekend!!

    1. Oups…. that sounded like i’m suicidal… should have written ‘grateful that I DIDN’T die / pass out / puke in round 4’. Still waiting for the oxygen to return to my brain ๐Ÿ˜‰

  25. Mob
    Med ball warm up

    Thanks Corinna for the help on the squats. I’ll work on them.

    4 rounds of 25 burpees
    1 min rest/ between sets


    Great class 5:45! See ya Monday

  26. Mob + Wux1
    Med Ball Clean Group Practice

    Strength : Push Press x5



    3rd round was tough!!!

    Felt good laying down in fetal position after all those burpees :p

  27. Mobility
    Practiced knees to elbows. I have a long way to go.

    Med ball clean practice as a group.

    Strength Front squats x5 50-55-65-75(4)-75(4)
    Felt good, 1st time my wrist didn’t hurt. Yay!

    WOD 4 rounds
    25 burpees
    Rest 1 minute
    Thanks everyone for the extra burpees!

  28. Chantal Guรฉrette

    1 mile run for fun haha
    WU x 1

    Strength : Push Press
    5 x 45-55-65-70-75 (PR Yay !!)

    4 rounds of :
    – 25 burpees
    – Rest 1 min.

    Time : 8:22 (PR of 38 sec.)

    Great time tonight again !!! Good job everyone ๐Ÿ™‚

  29. Mobility
    WU x 1

    Med ball Clean practice

    OHS x 5


    WOD :
    4 rounds
    25 burpees
    1 min rest


    Great Class Corinna.

  30. Mob
    Wu x 2
    Group Med Ball Clean practice

    4 rounds
    โ€“ 25 Burpees, Rest 1 minute
    TIME: 8:09

    almost full minute PR from when I did it Aug 27/12 – Woo!

  31. Strength: push jerks
    5x 65-75-85-95-105 (pr)
    Fun sharing the bar with you Jill!

    WOD: 10:01. 4 sec pr. Boo. I nearly barfed after, I didn’t eat well/enough today.

  32. mob wux1
    medicine ball clean practice

    Shoulder Press

    4 x 25 burpees
    rest 1 minute between rounds

    1:11, 4:34, 8:37, 12:33
    First round and a half felt really good but ran out of gas and struggled to finish. I am glad I have 2 days to recover before my session.

  33. Qod only excuse I have used is if I was injured. I love every class at CFM!!
    Wu x 1 chest to rings
    Strength push press
    95/ 145/ 165/ 185 x 5/ 205 x 3 wasn’t using my hips ended up more just shoulder pressing top half of the push. Thanks corinna!
    4 rounds
    25 burpees rest 1 min
    Couldn’t quite catch u Gabe!! I tried, thanks for the push chris!!
    Fun class, great work everybody. Great class and nice job on your first Wod tyler

  34. anybody else with shot legs from pistols?… ouch!! my left leg much worse… obviously weaker!

  35. Mob, WUx1 (black band pull ups)
    Med ball clean group practice

    Strength – Deadlift x5
    110 – 125 – 145 – 155 – 165

    4 rounds of 25 burpees with 1 minute rest between rounds

    14:00 on the dot, finished with a whole minute to spare!

  36. WU x 1

    Strength: Push Jerk x 5

    135 (work on form)
    135 (work on form)
    135 (work on form)
    205 x 4 (5# PR for weight but missed 5th rep)

    WOD: 4 rounds of 25 burpees


    I didn’t listen to the advice about pace as usual. Killed the first 3 rounds and died 10 reps into the 4th round which allowed Gabe to pass me.

    The only good pace is a suicide pace!

  37. Mobility

    Tabatha Battle ropes

    Stength back squat
    175-190-205-220 x5 240×1 265×1 pr

    Wod fight gone bad
    3 rouunds 1 min rest in between
    1min wall balls #20
    1min wide stance sumo high pulls #75
    1min box jump
    1min push press #75
    1min row
    Total 321 rx
    Just an old friend helping me out ounce a week

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