Friday’s QOD

Do you participate in sports other than CrossFit?

AMRAP in 10 min
15 sec L-sit
30 sec Side Plank (R)
30 sec Side Plank (L)
10 Strict T2B

*Side planks on forearms

It might not look like it, but Patrick is loving it at CrossFit Moncton
It might not look like it, but Patrick is loving it at CrossFit Moncton

68 thoughts on “Friday’s QOD”

  1. About the only sport I play now is tennis. Golf on occasion when I don’t have enough frustration in my life.

  2. WOD Rx

    3 rounds + 7 T2B

    Really wanted 4 rounds, T2B much slower than I thought!

    QOD: No, but I think I’d like to mix things up. Just don’t know how I could manage 2 sports :).

  3. Mobility
    WU x 2 plus 800 meter run(thanks for sharing your motivation Jackie)
    Wod: AMRAP in 10 minutes
    15 sec L sit
    30 sec side plank (r)
    30 sec side plank (l)
    10 t2b scaled to V snaps (they were not pretty)

    3 full rounds plus 1 L sit

    Have a great weekend everyone….

  4. Mobility
    WUx2

    No strength, 800m run & Foam Rolling

    WOD:
    AMRAP in 10 min

    15 sec L-sit (L-sit for first round, bent knees for remainder)
    30 sec side plank (R)
    30 sec side plank (L)
    10 strict T2B (scaled to toes to poll)

    4 rounds + 20 secs into side plank (R)

    QOD: No

    Great class Amanda πŸ™‚

  5. Great picture Patrick! Nice to have you with us!

    QOD: Yes, I play ladies softball on Wednesdays, I’ve been playing on that team/league since I moved here in 2000. Up until last year I had also been playing co-ed but I dropped that team this year as it was interfering with coaching and time with my nephew.

  6. Francis Lavoie

    Mobility
    WU x 2

    Strength: Push Press

    65/75/85/95/100

    WOD: Amrap 10 min

    15 sec L sit (Bent knees)
    30 sec right side plank
    30 sec left side plank
    10 strict T2B (First round T2B others T2P)

    3 rounds & 6 T2P

    QOD: Mountain bike during the summer, hunt in the fall, snowboard during the winter.

  7. WU X 2

    Squat Cleans x 3
    85-95-105-115 (failed at squatting) This squatting thing is getting to my head… grr!

    WOD AMRAP 10 mins:
    15 sec. Hollow hold
    30 sec Right plank
    30 sec Left planf
    10 Toes to Post

    3 rounds + 4 T2P

    QOD: I currently don’t. I wish I did I just don’t know what sport I would like, although I played soccer, volley ball and hockey back in middle and high school and I enjoyed it.

  8. Mobility

    WUx 2

    Foam Rolling

    WOD: Rx’d

    AMRAP 10 min

    15 sec L-sit
    30 sec right side plank
    30 sec left side plank
    10 T2B

    Total : 3 Rounds + 5 T2B

    QOD: Yes Rhythmic Gymnastics train for fun / mostly coach the kids and try things with them!

  9. Valerie Arseneau

    QOD: yes, ser! Ultimate frisbee!! Going to nationals on Wednesday in Vancouver!! Stoked and scared!

    WOD
    AMRAP 10 mins
    15 sec L sit
    30 sec side plank right
    30 sec side plank left
    10 v snaps
    3 rds + 8 v snaps

    Wow those L sits were though!! First round, ok all others were in set of 5 sec. All planks were unbroken though!

    Nice pic Pat lol

    1. Wow! What a great opportunity Val. You will be a superstar, I am confident of that. Best wishes for an amazing tournament and lots of wins.

    2. Good luck at Nationals! You are going to kick butt! Can’t wait to hear all about it πŸ™‚

  10. MOB WU X 2

    Foam Roll and tried the L sit…epic fail! My list is growing on things I need to work on.

    WOD AMRAP 10mins
    15 sec Hollow Hold
    30 sec Right side plank
    30 sec Left side plank
    10 Toes to Post
    3 rounds + 20 sec left side plank
    QOD: Sadly no, other than to occasional golf and bike riding. I will be starting a volleyball league in the fall which I’m super excited about! πŸ™‚
    Thanks for the tips Marie No and the awesome class Coach Amanda! Love my Friday 6am wod’s.

    1. There will always be things to work on, which keeps things exciting and I love having goals. Nice to see you at the show!

  11. QOD: Jeff introduced me to triathlon a couple of years ago, but recurring Achilles injuries have me sidelined from any amount of running. I have continued to cycle, however, and enjoy that very much. Much of the summer thus far has seen Jeff and I get in 60-100k per week on the bikes.

  12. Mob
    WU x 2

    Foam roll Friday (always amazed how much time this takes)

    Wod: AMRAP 10 mins

    15 sec L-sit (as tuck)
    30 sec side plank R
    30 sec side plank L
    10 T2B (as T2 post)

    Need to start working on L-sits. Thought I would be able to do the one leg version but wasn’t happening this morning. Same with T2B – haven’t done them strict before and with torn and tired hands, wasn’t on the program for today. Turns out that “Nutts” is a wod that keeps on giving long after you’ve caught your breath!

    Nice to be in the 7 a.m. this morning. Great coaching as usual MarieNo

      1. Great job Heather! My torn up hand would have kept me from the T2B too. With those strong abs of yours, I bet with a bit more practice on L-sits, you will be doing the 2-legged version in no time πŸ™‚

  13. M + WU x2

    Strength – clean (last time failed on 80)
    55-60-65-70-75

    WOD
    15 sec L-sit (hollow hold)
    30 sec side plamk (R)
    30 sec side plank (L)
    10 strict T2B (at post)

    Total : 3 + hollow hold + right plank

    Thanks MarieNo for the help on my cleans…grrrr….eventually it”ll come!

  14. Another great Amanda show as always!
    Mobility
    Wu x 2 one set of weighted Pullups (50#) amazing how fast u can lose strength haven’t done these in a while seemed really hard this morning.
    Strength shoulder press
    65/ 85/ 95/ 105 x 10 /115 x 6 trying to stay very strict and not arch my back. Thanks Amanda
    Wod: amrap 10 mins
    15 sec l sit
    30 sec right side plank
    30 sec left side plank
    10 strict T2B
    Rx : 4 rounds 20 sec right side plank.
    Nice race Marie, couldn’t catch u I fell off a bit on the l sits. They became quite hard…
    Great work 6 amer’s, and great class Amanda!

  15. MOB
    WUx2
    800m run with Kelly and Ginette

    No strength-Foam roll

    WOD: AMRAP in 10 min
    15 sec L-Sit (scaled to knees up on the paraletts)
    30 sec planks (L)
    30 sec planks (R)
    10 strict T2B (scaled to toes to post)

    3 rounds and 4 toes to post. Miscounted time on first plank but made the time up.

    Have a great weekend everyone. Thanks for the class Amanda!

  16. QOD- I don’t do any organized sports but in the summer I canoe and hike. I also run on a regular basis at least twice a week. If there was one sport I would like to try, it would be hockey. It’s on my bucket list. I have to learn to skate backwards first. LOL.

  17. QOD: I play a lot of volleyball and basketball in the winter months. I’ve tried running lately but my knees aren’t what they used to be.

  18. Mob
    WU x 2

    Foam Roll Friday

    WOD – AMRAP 10 mins

    15 sec hollow hold
    30 sec Side Plank (R)
    30 sec Side Plank (L)
    10 Toes to Post

    Rounds = 3 even

  19. Mob
    WUx 2
    Strength- Front Squats x 5
    105-120-135-145
    Was a little frustrated with the front squats today, it’s brutal to realize how much I’ve lost having been away since the start of summer. Big ego check.
    Wod
    Amrap 10 mins
    15 sec tuck sit
    30 sec side plank (R)
    30 sec side plank (L)
    10 strict T2B

    2rounds 6TB
    Lost a lot of time on the toes to bar, doing them strict changes everything.

  20. Mobility
    WU x 1
    49 birthday Burpees (Happy birthday Ron!)

    Foam rolling

    WOD:
    15 sec L sit (tuck)
    30 sec side plank R
    30 sec side plank L
    10 T2B (T2P)

    4 rounds + 3 sec side plank R

  21. Mobility
    WUx2

    Strength – Cleans x5
    65 – 75 – 85 – 95 – 105
    (I hit all 5 @ 105, but they didn’t feel as solid as they should be, I think I’m going to come back to this weight again next time to try to nail them)

    WOD:
    15 sec L-sit (scaled hollow hold)
    30 sec side plank R
    30 sec side plank L
    10 T2B (scaled V-snaps)

    3 rounds + 6 sec hollow hold

    Cashout – Suntan Stretch

    QOD – I don’t do any sports outside of Crossfit, though I’ve been working on my running…

  22. Mob
    WUx 2
    Strength- Front Squats x 5
    105-125-145-155-165
    Wod
    Amrap 10 mins
    15 sec L sit (Rings)
    30 sec side plank (R)
    30 sec side plank (L)
    10 strict T2B

    3 Rnds + 5 sec L sit
    T2B messy without the kip

  23. Thank you 8:30am class for ALL the burpees. I turned 49 today and Crossfit Moncton is the reason I feel great everyday.

    1. Happy Birthday Ron. You look great too! I thought you were younger than me!! Where is your grey hair?? lol

  24. Mob
    Wux2
    Push press
    100,110,115,125,130pr
    Wod:amrap 10 min
    15 sec Lsit with knees tucked
    30 sec plank right + left
    10 strict t2b

    2 rounds+7 t2b

    1. QOD: I play men’s rugby outside of crossfit. My wife and I also show Morgan horses during the summer.

  25. Mobility
    WU x1
    49 b-day burpees

    Foam Roll Friday- it was tough deciding where to start…

    WOD
    15 sec Hollow Hold
    30 sec side plank right (mod)
    30 sec side plank left (mod)
    10 T2Post

    4 rounds + 30 sec plank left

    QOD: This past year consisted of fall/winter: basketball and flag football, spring/summer: tackle football and a little but of rugby πŸ™‚ This upcoming year I have vowed to give up the contact sports and join a softball league!

    1. Kim you can’t give up basketball, our team needs you!!
      QOD: I play basketball in the winter, run and swim in the summer.
      Bonne fΓͺte Ron!

      1. Oh I am not giving up basketball! Just the full contact sports. Just cause I foul out most games doesn’t make it a true contact sport πŸ™‚

  26. WUx2
    Foam Rolling + lacrosse Ball on shoulders and Triceps

    WOD as Rx’s
    4 rounds + 15 sec L-sits+30 sec plank Right + 1sec plank Left

    Great job 5:45!

    Have a great weekend fella CrossFitters!

  27. Mob
    WU x 2

    Strength – Back squat… aka taking advantage of a good knee day πŸ™‚
    5 x 15-25-35-45-55

    WOD – AMRAP 10 mins
    15 sec tuck sit
    30 sec side plank – right
    30 sec side plank – left
    10 v-snaps

    3 rounds + 1 v-snap

    QOD : I haven’t been playing any organized sports on a regular basis since I started at CFM. I find that my 3 ish evenings a week at the gym is usually enough for me. My ‘sports’ are usually activities on weekends like kayaking, hiking… but I haven’t done as much as I wanted to so far this summer.

  28. Mob
    Wux1
    Foam roll/chatted with all 5 of us.. Where was the 5:45 crew today???? It was creepy quite!

    AMRAP in 10 min
    15 sec L-sit
    30 sec Side Plank (R)
    30 sec Side Plank (L)
    10 Strict T2B
    4 rounds.
    I messed up on my first round, for some reason only did 15 sec for each plank so I didn’t count that round!

    Great class! Thanks Corinna!

  29. Mobility
    WU X 2

    Strength: Overhead Squat
    65, 75, 85, 95, 100

    AMARP in 10 Min.

    15 sec L-sit
    30 sec Side Plank (R)
    30 sec Side Plank (L)
    10 Strict T2B
    4 rounds and 10 sec into (R) Plank.

    Not sure if it was a function of my lack of mobility or core but those L-sits were very difficult.

    After the past 2 weeks, I was very grateful for this WOD :D. Thanks Corinna.

    Oh, QOD: Usually play Tennis in the summer, and Soccer in the winter.

  30. Mobility
    Wux1

    Floor Press x5
    95-115-125-135-145-155-165-175-180-185

    WOD

    4 Rounds and 6 secs into Left Plank

  31. MOB
    WUx2

    Foam Roll Friday!!!

    WOD:
    AMRAP in 10 Min.

    15 sec L-sit
    30 sec Side Plank (R)
    30 sec Side Plank (L)
    10 Strict T2B
    3 rounds and 10 sec into (L) Plank.

    Great work 3:15 crew!
    Have a great weekend Ya’ll!

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