Friday’s QOD

Reminder – There is no regular class on Saturday at 10am because of the Beach WOD in the afternoon. There’s still a 9am drop-in class. Also, Monday is a holiday, so there will be 2 classes – 10am and 11am.Β 

Did the Hopper inspire you to compete? If you competed, will you be competing again? If you didn’t compete, are you planning on it now?

Been a rough week. I bet you feel like these guys trying to walk. We’re going to switch things up today. Give your legs a little break, and instead, blast your grip. Enjoy the “break”, because this month is about to get Nutts!

A) In a group of 3, flip the BIG tire 50 times for time.

B) Russian KBS Practice

C) Max Unbroken Russian KBS

-choose a weight you’ve never done before
-if you need to go higher than 70#, grab two 40’s or 50’s
-no resting at all
-if you reach 100 reps, you’re done (and you went to light)

Robyn - breaking her comfort zone since July 2012
Robyn – breaking her comfort zone since July 2012

58 thoughts on “Friday’s QOD”

  1. Valerie Arseneau

    QOD: I did compete and I loved it! Even before Hopper, I already signed up for Battle of the North. I’ve competed all my life and doing it as a crossfitter is a whole new ball game!

    Mob + WU
    WU = AMRAP 5 mins
    200m jog + 10 KB deadlift (at 35) + 10 superman
    2 Rds + 200m jog

    A) In a group of 3, flip the BIG tire 50 times for time.
    Big ass tire with 2 little power houses (Gillyon and Daphne) No idea what time we did… Dont think we timed it.

    B) Russian KBS Practice

    C) Max Unbroken Russian KBS @ 40 (yes, Amanda, I went light… *hides face* my legs)
    Did 56. Stopped because technic was starting to slip.

  2. Christine Bachmann

    Ummmmm not registered for the nooner however can I come by and do some foam rolling and stretching and whatever else I can do to take this pain away?????LOL

  3. Love, love, love the picture of Robyn and coach Patrick!!! You’re awesome Robyn!

    QOD: YES, it always does!! I already can’t wait for the next one!

    I had so much fun this morning, great 6am class! Nice seeing Michelle again, and welcome back Marie-Noelle!!

  4. Francis Lavoie

    Mobility
    WU AMRAP 5 min.
    200M run + 10KB dead lifts + 10 supermans
    Done 3 rounds

    Strength: Big ass tire flip x 50 2 people on small tire in this case

    WOD: Max unbroken Russian KBS

    got 59 done @ 53lbs **Could have done a few more but the bell slipped out of my hands on back swing.

    1. Great job this morning Francis! You did awesome on those tire flips. Great form on both the flips and the KBS πŸ™‚

  5. Great pic Robyn and coach Patrick always there for support! Love it!

    QOD: Yes, I am so competing next year! πŸ™‚

    Such a great wod this am! Loved every bit of it! Thanks Coach Amanda for the great tips on the KBS.

    Mob
    WU Amrap 5 min
    200M run + 10 KB Deadlifts + 10 Supermans
    2 Rounds

    Strength: Big Ass Tire Fkp x 50 Leesa, Shane and I on the big tire…Thankful we had Shane! πŸ™‚

    WOD: Max unbroken Russian KBS @ 40# did 50.

    This might be one of my favourite WOD’s done so far. πŸ™‚

  6. Wu amrap 5 min
    200 m run / 10 kb dead lift / 10 super mans
    Strength. Big ass tire flips x50 7:12
    WOD.
    Max Unbroken Russian KBS
    Did 2x 40lbs
    – 65 reps
    Rob Brydges

  7. Such a great feeling to be back at the gym and working out with amazing people! After over 1 month without Crossfit and just getting over my concussion this was a great day to start up again

    Mobility + warmup (amrap 5 min of 200m run 10 kbdl 10 supermans)
    50 team tire flips (great work team)
    Practice kbs @20-25
    Wod: max Russian kbs [email protected]

    Great work 7 am and 8:30 class. Kbs’s are looking great and you’ll see it’ll be much more effective in future wods!

  8. WU amrap (5 min):
    200 m run, 10 KB dead lift(53#), 10 supermans
    2 Rounds

    Strength:
    Big ass tire flips x 50 (Duo with “smaller” “big ass tire”)

    WOD:
    Max Unbroken Russian KBS
    50# – 51 reps
    Grip really started to fade around 40…

  9. WU amrap (5 min):
    200 m run, 10 KB dead lift(70#), 10 supermans
    2 Rounds + 7 Deadlifts

    Strength:
    Tire flips x 50 with Jen B and Kevin 6:07 I think?

    WOD:
    Max Unbroken Russian KBS
    70# – 40 reps

  10. Hi,

    I can’t make it to the nooner today. I wonder if you could please cancel my class and reschedule me for the 5.45 class tonight if there’s a spot available (I can’t do it on the zenplanner)

    Thanks!

  11. Mob
    Wu amrap
    2 rounds plus 4 kb dl (45#)
    Liked!

    30 tire flip with Chantal and Craig ( fun)

    67 russian kbs @53#
    probably could have done more but form was slipping

    Thanks for great coaching Lora

    1. Wish I had videotaped your form on the KBS, Natacha. Picture perfect. You did great today. πŸ™‚

  12. Mobility

    2500m Row Time – 11:20

    WU AMRAP 5 min.
    200M run + 10KB dead lifts(70#) + 10 supermans
    Complete 2 rounds

    Strength: Big ass tire flip x 50 with Jen B & Shawn
    Time 6:07

    WOD: Max unbroken Russian KBS

    32 @ 70#

    Thanks for coaching Marie-Noelle.

  13. Warmup
    50 big ass tire flips with two tanks! (Val and Daph)
    33 KBS with 50lbs

    Did some HSPUs. Was able to get 3 in a row. Then 2. Then 1. Excited to do them rx’d in a WOD soon.

    Nice WODing with you MarieNo! πŸ™‚

  14. Warmup
    50 big ass tire flips with Blake and Shawn (great job guys!)
    55 KBS @ 45#

    Fun nooner! I’m all dirty sitting at my desk lol

  15. Mob
    WU AMRAP 5 mins
    200 M Row + 10 KBS @ 35 # + 10 Supermans

    2 Rounds completed

    Strength – Big Ass Tire Flip x 50

    WOD – Max unbroken KBS @ 40 #’s – completed 31 – it was all in the mind – physically I could do more, but my mind didn’t stay focused and the swinging stopped before I was physically beat!

    My new goal is to stay focused on the task at hand!

    Thanks for the coaching Kevin!

  16. Mob
    AMRAP in 5 min
    — 200m Run
    — 10 KB Deadl Lift @ 70#
    –10 Supermans (supermen?)
    3 rounds even

    Big-Ass Tire Flip with Nick & Maria x 50

    WOD: Max. Unbroken KBS @ 70# – 35 reps
    Disappointed in this one. I lost my concentration for a split second and dropped the ball …errrr bell.

    Something I might try again in a warmup or something.

    Fun “Change-It-Up” day!

  17. Mobility
    5 min AMRAP – 200m run + 10KB deadlift + 10 supermans
    – 2 rounds + 2KBD

    Big ass tire flip with smaller tire x50

    WOD: Max unbroken Russian KBS @ 40# – 100 reps (heavier weight next time)

    Really helped to have someone count, thanks Maria!

  18. Mobility
    Wu amrap 5 min
    200m run, 10 kb deadlift, 10 supermans
    Strength (Big ass tire flips) x 50
    Good work Leesa and Crystal
    Group practice Russian kbs
    70 lb
    2-35 lb
    2-50 lb
    2-70 lb
    Would have probably stuck with the 70 pounders but a little awkward to fit between my legs.. Stance was quite wide.
    Wod max Russian kbs @ 2-50 pound 35 reps. Could have got more but was starting to arm pull.
    Fun class this morning. Great work everybody.
    As always the Amanda show was awesome!!

  19. Mobility

    WU AMRAP 5 mins

    200m Run
    10 kb Deadlifts #70
    10 Supermans

    3 rounds + Run

    50 Tire Flips

    WOD

    30 KBS #53

  20. Wu amrap 5 min
    200 m run / 10 kb dead lift / 10 super mans
    Strength. Small ass tire flips x50 4:00 with Robyn
    WOD.
    Max Unbroken Russian KBS
    Did 45lbs (thanks M-No for the encouragement I wanted 40)
    – 39 reps

    Great 5:45 class hard to get back into it after a week.

    1. Sorry but i’m pretty sure it was 29 reps… cuz I was hoping you’d get one more to make it an even 30. Great job picking 10# more than your usual KB!!

  21. Mob
    5 min AMRAP warmup (200m row + 10 KB DL @ 53# + 10 super mans)
    2 rounds + 200 m row

    Strength – 50 Big Ass Tire Flips
    with Chris and Jeff L – 5:11 mins

    WOD – Max unbroken Russian KBS
    40 with 50#

    Have a great long weekend!!!
    πŸ™‚

    1. Plus a broken nail and a couple of scraped knuckles from the tire flips… aka battle scars. Just the price of doing business at CFM!

  22. What a FREAKIN GOODTIME !!!
    Mobility WU AMRAP IN 5 MINS

    200M RUN
    10 KB DEADLIFTS #35
    10 SUPERMANS

    2 ROUNDS AND A RUN

    50 TIRE FLIPS WITH THE SMALL BIG ASS TIRE IN 7:25
    WOOHOO!!! nOT SURE HOW MUCH IT WEIGHS BUT MY LEGS ARE SORE.

    WOD
    46 RUSSIAN KBS #40

    REALLY REALLY HAD FUN WITH THE TIRE ,
    SHOUT OUT TO MY CLASS MATES AND COACH ROB !!!! πŸ™‚

    PS ROBYN YOU ROCK AND WOULD BE HONOURED TO COMPETE BESIDE YOU NEXT YEAR, CAUSE I’M SOOOO NOT MISSING OUT AGAIN.

  23. Mobility, 5 min AMRAP warm up

    Strength: Tire flips (Small) w/ Jackie! THAT! WAS! FUN! πŸ™‚

    “What did you do this summer, Robyn?”
    – “I helped pull a truck and flip a tire.”

    WOOHOO! πŸ™‚

    WOD: Max Unbroken Russian KBS
    – Did 35# and got 20 in. This reminds me that I need to stop using the 25# KB in WODs and move up to at least the 30# to get closer to Rx.

    Thanks, Marie-Noelle!

    QOD: Sorry, there’s a long answer…

    Last year, I came to see what the Hopper was all about. I thought, “This is awesome. I could NEVER do it. But it’s awesome!”

    And then I did the Open. I don’t think Amanda would have let me NOT do it. LOL! 5 weeks of “WTH was that?!” and setting PRs and working on fears/anxieties/urges to RUN AWAY before my Heat was up… I figured that if I could get through 5 workouts that scared me, I could participate in something that only happens once.

    I think I HAD to sign up for the Hopper, this year, BECAUSE I still have CrossFit-related anxiety (if you could watch my CFM schedule changes, that would be pretty obvious) for some reason…no idea why …

    But I’m determined to beat the crap out of IT by doing things that scare the crap out of ME. I think it’s a way of proving to myself, over and over, that I can do difficult things and live through them. And one day, I won’t be so afraid.

    I will most DEFINITELY be competing next year with the goal of being in better shape by cleaning up my diet (A LOT), putting in more time and focused effort at CFM, etc.

    1. Great post Robyn! I’m so proud of you, I can’t wait to see what the next year brings for you. You keep amazing us. You plow through fears and keep getting braver, stronger, and more confident every day!

  24. Mobility
    WU amrap 5 min
    200m run, 10 kb deadlift, 10 supermans (alternating)

    Then tried Bar Muscle Ups, had not done them in a few weeks.
    Got a PR of 6 unbroken πŸ™‚

    Strength (Big tire flips) x 50
    Time–> 3:38
    Great team work Jeff S and Sebastian!

    Group practice Russian KBS

    Max Unbroken Russian KBS
    38 reps @ 2 x40# (80#)

    Great job 5:45 crew!

    All have a great long weekend fella CrossFitters!

  25. Alexandre Bergeron

    Mobility
    WU amrap 5 min
    200m run, 10 kb deadlift, 10 supermans

    Strength (Big tire flips) x 50 with Mario and Joey
    4:41

    WOD : Max Unbroken Russian KBS @ 70#
    54 reps

    Good job 6:45 people

  26. Mobility
    WU Amrap 5min
    200m run, 10 kb deatlift 10 supermans.

    Strength: Big tire flips X 50 with Karen and Mike. Really enjoyed this activity!

    WOD:
    Max KBS at 45
    50 reps

    Overall very fun class, Thanks Maria!

  27. Mobility
    WU: AMRAP 5 min
    200m run + 10KB deadlifts (50#) + 10 supermans
    Total: 2 rounds + 200m run

    Strength: Big ass tire flip x 50
    (with 1 partner on small tire)

    WOD: Max unbroken Russian KBS

    60 @ 45# – first time I’ve done any higher than 35# (which are usually overhead). Felt great, stopped because I couldn’t catch my breath any longer, but my hips I think had a few more in them. Next time!

    Awesome class!

  28. fun day at cfm

    tire flips with gabe and seabass!! 3:38 i think, awesome job!

    kettle bell swings at 100… 28.. much harder than anticipated! :)..

    beach wod tomorrow, woot!!

  29. Mobility
    WU 5 min AMRAP
    200 m run + 10 KB deadlifts + 10 supermans
    2 rounds total
    Did some foam rolling, still a bit sore from the past couple of days.
    Big ass tire flips x 50
    Group KBS practice

    WOD Max Russian KBS
    25 @ 35#

  30. Mobility

    WU AMRAP 5 mins

    200m Run
    10 kb Deadlifts #53
    10 Supermans

    3 rounds

    Strength:
    50 Big Assed Tire Flips

    WOD:
    Russian KBS

    67 KBS #53

    I’d like to point out a little difference between my WOD results and Lance’s WOD results. Which read 30 KBS #53.
    I used one #53 KB and 2 hands to hit my 67.
    Lance used one #53 KB in each of his hands and hit 30. It was awesome to watch and I the dude deserves the credit!

    Great work 3:15 crew!
    Have a great long weekend CFM Fam!

    Cheers,
    Liam

  31. Mobility
    WU AMRAP 5 min.
    200M run + 10KB dead lifts + 10 supermans
    Done 2 rounds

    Strength: Big ass tire flip x 50 Time ;7 mins and something

    WOD: Max unbroken Russian KBS

    did 10 @ 50lbs and 25 @ 45lbs

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