Friday’s QOD

By / August 30, 2013

*Reminder that today is Change for Change. Bring in $5 to switch up your workout.

What has CrossFit taught you about yourself?

100 Inverted Burpees

Compare to Jan.16/12

Holy crap! Looks who's back!
Holy crap! Looks who’s back!

98 thoughts on “Friday’s QOD”

  1. Vincent Roy

    Mobility
    WU (strict pullups/blue) + 10 wall balls + 40 DU’s X 2

    Foam roll friday

    WOD: change for change (August 15)
    Max reps for 2 minutes at each station, with a 30 sec rest between each.
    Sandbag Squats @ 40#
    Burpees
    Push Press @ 65#
    Lunges
    Russian KBS @ 70#

    Total: 60 + 27 + 36 + 56 + 37 = 206

  2. Valerie Arseneau

    Love this QOD!

    The major lesson for me was discipline. I’ve never stuck to any training or diet so much… like ever! Not even when I was on the NB Canada Games Team! I’ve been getting up at 5h30 am (like voluntarily) to hit the gym for the past 6-8 months. I was never able to convince myself to do so before.

    Second lesson is good exercise + good food = happy Val. I mean, I’ve always known that but I’ve only been able to achieve this in the last year.

    Another lesson, if you want a good habit to stick, surround yourself with awesome people. Crossfit is an amazing community of support. We sure love to talk fitness and food. We never seem to get tired of it! You learn, apply and get support 🙂

    I probably could go on…Happy long weekend!!

  3. Ginette

    QOD: I still consider myself a newbie at cross fit but one impotant lesson that I have learned is to overcome my fears! Istill have a long way to go but I am sticking with it! I am certainly out of my comfort zone….but it’s getting better due to the fabulous people within this community!

    Mobility
    WU X2
    Foam roll friday

    Wod: 100 inverted burpees scaled to 100 regular burpees

    Time:9:35

    Have a safe long weekend and thanks for the great class Amanda.

    2. Lora

      You are doing great, Ginette! Great things really do happen when you get out of your comfort zone! 🙂

  6. Chantal L.

    Blah. Lousy Wu X1

    Lousy foam roll

    Lousy 100 burpees: 11:52 …Managed a 30 second PR, def. did not feel like that. Slowest.burpees.ever.

    sorry 6 am peeps for being so annoying. me tired = not good. I shouldn’t of came in this morning. Ah well. TGIF

    1. Crystal

      LOL! We were all blahhhhhhh! You were not annoying…but I think we all annoyed Coach Amanda!

    2. Lora

      Hey, a 30 second PR, is a still a PR. Considering you got very little sleep last night, you should be proud of that. I would have still been home in bed….

  7. Blake

    Mob / WU x 2

    Front Squat x 5
    125 – 160 – 170 – 185 – 200 – 210
    Good to get back to the regular strength routine.

    WOD:
    100 Inverted Burpees
    Time: 16:37

    Not my best movement. A lot more technique involved than it first appears..
    A fine sweaty mess. Nice to see some different peeps in the AM!

    Thanks for the coaching Lora!

    1. Lora

      Your front squats looked really good. Even your Jedi pose was impressive (or whatever the hell that was?). Inverted burpees are no joke. You did a great job on the WOD, sir!

  9. Amanda

    QOD:

    I’ve become a person that I used to be so irritated by – someone who is somewhat obsessed with health & fitness… so I’ve learned to never judge someone for their diet/lifestyle choices, good or bad. I’ve lived at both ends of the spectrum so I get it.

    Physically I knew I was capable of much more but didn’t have an outlet or way of learning about all this until CrossFit Moncton came into my life and I had no idea how much more I could do or how it would affect my every day life. I’m constantly amazed at what my body is able to do.

    WELCOME BACK JUSTIN!!!! 😀

    Great job 6am’ers on your burpees this morning, and nice work with the 70# kb Vincent.

    Have a great long weekend everyone!

  11. Maria

    QOD: CrossFit has taught me that hard work pays off and that any goal is achievable. The mind is a powerful thing and lots of our workouts are a mental game as well as a physical challenge. I look for challenges now and I’m doing things I may not had done or attempted before I joined Crossfit. 100 Burpees for time is just one! 🙂

  12. Julia Steeves

    Last WOD before heading back to school!

    WOD: 100 Inverted Burpees RX
    Time: 18:04

    I just wanted to say a BIG THANK YOU to everyone that helped me out this summer, pushed me to do heavier and better workouts! There are many coaches and non coaches that made this summer one of my best summers in terms of training. I hit more PRs and did more WODs RX this summer than ever before I’m glad this is the gym I get to call home!!! I’ve made better relationships and have made many new ones this summer! I’m sad that I have to leave and go back to running stairs in the rink at school. Somehow its just not the same without having one of the coaches standing there yelling at you to pick the bar up, run faster, lift heaver, or jump higher (to make that 30inch box jump)!!! I’ve learned so much from so many of you this summer and am so excited to take what I’ve learned at the gym and apply it to all my classes at school!

    Thanks again to everyone at the gym and a special shout out to all of you who challenged me this summer to get the extra round in or who made me lift the extra 5-10 pounds in the WOD! (you all know who you are :P) It’s been an incredible summer!

    Julia Steeves 🙂

  13. Kevin Mack

    Mobility
    WU x 2 (12 reps)
    Strength: Overhead Squat x 5
    45-45-55-65#

    WOD: Wilmot
    6 rounds of:
    50 Air squats
    25 Ring dips (blue band)

    Completed 6 rounds in 21:29.
    Last time made it to 4 rounds and 11 Ring dips.

    Thanks for coaching, Marie Noelle.

  14. Kevin Mack

    QOD: “That I wasn’t in shape.”

    Today is my one year anniversary at CFM and my 220th class. To say I love this place and you guys would be an understatement. Thank you all for your support throughout the past year.

    2. Amanda

      Happy anniversary Kevin!! Wow you’ve had a lot of progress in the last year – here’s to many more!

    9. Laura K

      It has been great hanging with you and Heather Colleen this year. There is life after tennis!

  15. Francis Lavoie

    QOD: Perseverance pays off!! This is now the longest I have ever stuck to a set exercise program. In the past I would stick with it for a few months but then loose interest. I honestly feel like I’m just getting started with this and I already feel like I’m in the same shape I was when I was 18. The fact I’m getting to go to the gym at 7 on a regular basis and that it has now been over 3 months as shown me that I have the will power to keep going.

    Mobility
    WU x 2

    WOD: Change for Change

    Double Strength
    Shoulder Press
    5 x 60-65-70-75- 4 x 85

    Front Squats PR
    5 x 80-90-95-100-110

    1. Heather S

      Great to have you here Francis. You’re hard work every wod is wonderful to see and definitely inspiring.

    2. Lora

      Congratulations on your front squat PR 🙂
      I’m happy you are sticking with the program….you have already seen big changes, and its really just the beginning 🙂

  16. Heather (Mum) Wood

    Crossfit Moncton has taught me not to let age be a barrier. I went from walking 30, min a day on a treadmill to Kevin dragging me into the gym. I sold the treadmill cause I could never go back to that. Thank you Kevin for all your help and encouragement. Thanks also to all the coaches and members for your support. I still can’t believe I can do all these WOD’s and love it.

  17. Kevin

    Spent the morning at CrossFit New England
    “Bull”
    2 rounds
    200 Double Unders
    50 OHS (scaled to 65# – first time in a wod since Jan)
    50 Pullups
    1 mile run

    40:58 (first round was 20, second was 21)

    Great gym and awesome coaches!

    QOD: I learned today that we are WAY too easy on you guys. To be the best, you have to expect the best (which includes having all your pee breaks done BEFORE the wod starts).

    But seriously, I have learned so many things about myself. That I love coaching. I love seeing people make changes in their lives. I learned that I need balance in life (not every day can be 100%). I learned that rest and mobility is just as important as working hard. I learned that nutrition is the king of training. And I learned that surrounding myself with awesome people will make me happy and better.

    1. Heather S

      Ok Kevin, you are not allowed to go away anymore if you are going to learn lessons like that!!! And we’ll see who’s peeing when, once you make it into the Old Geezers Club!

  18. Alaina

    QOD: Working out with other like minded people is so much better and more motivating than working out alone!!
    Mobility
    WUX2
    Strength: Shoulder Press 5 x ( 40, 45, 50, 55 and only got 3 reps at 60 lbs.)
    Time: 9:18
    Great job 8:30 group! I will miss you all as I am now back to work and will be at 315 and 415 classes!! Thanks Marie Noelle !!

  19. Joanna

    Baby Bull at CFNE

    2 rounds
    500m row
    25 OHS 35#
    25 Pull-ups
    800m run

    28:29

    Awesome to have Ben Bergeron as a coach this morning!! Great gym.

      1. Lora

        You and Heather B could be twin sisters, Gillyon. Just sayin’. Every time I see a photo of her (’cause I haven’t yet met her in person), I think of you. For real.

  20. Rob Brydges

    Wux2
    Strength x3. Front squats
    175-180-185-190-195
    WOD. 100 inverted Burpees
    12:21 RX
    Rob Brydges

  22. Laura K

    As the month of Wods went by, I had many plans for the change for change day…in the end I picked something that would be easy on my shoulders lol. There went my big ideas.
    Aug 25th wod
    3 rounds of
    1 min Mountain Climbers
    1 min dead lifts at 70lbs
    1 min of toes to post
    2 mins of rest in between rounds
    72 56 58= 186
    Have a good week-end. I hope Danny’s motel is as nice as Kevin & Joanna’s Fairmont Battery Wharf hotel in Boston!

  23. Beverly

    Love all of the comments 🙂 Please cancel my 4:15 class….not because I don’t love CF….life happens 🙁

  24. Gillyon

    Change for change
    WOD : Nutts rx’d
    10 HSPUs
    15 deadlifts (175)
    25 box jumps
    50 pull-ups
    100 wall balls (14lbs @ 10 feet)
    200 DU
    400m run with 25lbs plate

    24:45
    PR of 3:38 and used 40 more pounds and did HSPU rx’d.
    So very pumped!

    Thank you for the push Nick and MarieNo

    1. Lora

      Done. I hope whatever you’re stuck doing is more fun than inverted burpees.

      If that is even possible…..

  27. CAM

    Mobility
    WU X 2
    Foam Roll / practiced Butterfly Kipping pullup

    WOD:
    100 Inverted burpees in 11:34

    QOD: Never knew I could stay out of my comfort zone for these extended periods of time. I have to attribute that to the awesome coaching and all the positive reinforcement at CFM.

    Nice to meet you Rob, fun class today!

  29. John Gunn

    Mobility
    WU x2

    Change for change – August 27

    Run 5k

    Time – 35:00 exactly!

    I’ve been running at Mapleton, so this is the first time I’ve done 5k on pavement. I was 1:07 faster than my fastest at Mapleton (so far)!!

    1. John Gunn

      Oh and QOD! It’s taught me that I’m capable of far more than I ever thought possible! Back in March when I finished the prep class, I would have told you that you were nuts if you said I’d CHOOSE to do a 5k, and enjoy it!

  30. Melanie

    Mobility
    WUx2

    Strength: Clean(x5) 55-65-75-85-90(pr 5#)

    ‘Marc’

    21-15-9
    Burpees
    Sit-ups
    Pull-ups (green band)

    7:54

  32. Jeff L

    QOD – That I can lift heavy sh*t! Oh, and that working out in a group is way more motivating and not as intimidating than I thought it would be.

    Also, that CrossFit brings out the OCD in people or that CFM is really an OCD Anonymous meeting place, I haven’t quite figured that one out yet.

  33. LiammaiL

    MOB
    WU x 1

    Strength : Front Squats x 5
    95-115-135-155-170

    WOD: Change for Change

    There was no better way to end off the month than spending a little more time with Marc.

    Marc
    21-15-9
    Burpees
    Situps
    Pullups

    Time – 9:11

    Almost 2 minutes slower than when we all gathered around for Marc on the 12th.
    I was intensely sore from Wednesday and my hands are a fricken mess, so pullups were an issue. Broke them all into sets of 5… for the most part. (one set of 6 in the first rnd, and one set of 4 to finish)
    But I pushed through every rep and heard him counting with me.
    If I’m allowed, I’d like to do Marc on every change for change day.

    Great work 4:15 crew!
    @ Lee, great work and pace on those inverted burpees! Strong Finish!

    Have a wonderful long weekend CFM Fam!

    1. Lora

      “There was no better way to end off the month than spending a little more time with Marc.”

      Love.

      Great job today, Liam. You persevered, in spite of the soreness and the messed up hands.

  34. Frank

    WUx2
    cleans x 5
    110-135-150-65-185

    WOD: Scale 100 Burpees

    Time: 8:42 – 34 sec PR
    WOD: CF has taught me that I’ll be stronger tomorrow

  35. Adam P

    Mob
    WUx1

    Strength: Cleans
    Worked on form
    45 – 75

    WOD:

    100 Inverted Burpees (scaled to 100 Burpees)

    Time: 8:34

    I almost feel like it was silly to scale these, because well.. burpees 🙂 If I see this one again, I’m definitely doing inverted.

  36. Heather S

    Mob
    WU x 2
    Foam roll

    Wod: scaled to 100 burpees

    Time: 10:17

    Finished this horrible week with a real shoulder burner and worked out beside the Incredible Darrell who did this Rx and still schooled me!! Thanks for chirping at me for the last 20 reps – I needed the incentive to get through this one. Glad for Friday as usual

  37. jeff

    mob, lots and lots of mob
    WU x 1

    no strength, worked on HSPU, and MU (anyone wanna guess the wod I chose? lol)

    change for change

    NATE
    2 MU
    4 HSPU
    8 KBS @ 70

    13 rounds 1 MU

    pretty pumped about this one. MU unbroken, HSPU unbroken except for round 11 when wheels feel off inexplicably for one rep, KBS unbroken. last time 11 rounds and 3 HSPU. felt like I left some on the table cause I was worried about going to complete failure. Note to future self, just effin go, if you fail you fail!! 🙂

    Great job 5:45 and thanks for coaching Ron

  38. Lora

    Mobility
    WU x 1

    Squat clean practice to 120#

    WOD “Ship” @ Rx
    9 rounds of:
    7 squat cleans @ 120#
    8 burpee box jumps

    8 rounds, 7 squat cleans + 3 burpee box jumps at the 25:00 cap.

    DANG! So close. Only 5 BBJ’s away….

    Note to future self: fewer single cleans and more sets of 2’s and 3’s and you will finish this!

    Great job 5:45 crew 🙂

    2. Jeff

      You paid for that punishment?? Nice job almost finishing this one, and to think you weren’t feeling it at the start! 🙂

  39. Nick Fowler

    QoD: What has CrossFit taught you about yourself?

    Crossfit has taught me that even when things are getting incredibly hard, I am able to dig deep and find some way to push through the suck. It’s done a great deal in helping me learn how to do this.

    Along with that, I guess I also learned that like many of us, I seem to be a glutton for punishment. Bring on the wild WoDs

    Passed in my money for change for change. Decided to do Nutts, hadn’t had the chance to do it before, and was really anxious for the opportunity

    Mob
    Wux1

    WoD: “Nutts”

    10 HSPU
    15 Deadlift (250lb)
    25 Box Jumps (30in)
    50 Pullups
    100 Wallballs (10ft/20lbs)
    200 Double Unders
    400m run with a 45lb plate

    Time: 31:30 Rx

    Was really happy with how this workout went. Managed to get my double unders way quicker than ever before, caught a few good rhythms while banging them out. The wallballs I was able to keep in sets of 10 for the first 90 then had to break it up into 5s. Other than that was really satisfied with how this workout went, and felt good with it being the last hero WoD of my month. Always great honouring those who have fought so hard to protect our freedoms

    Hope everyone has a great weekend!

  40. Jeremy L

    Mobility
    WU x1
    Change for change.
    Wilmot
    6 rds for time
    50 squats
    25 ring dips

    1st rd rx
    2nd rd first 9 rx then went to blue band
    3-6 ring dips blue band.
    Time : 25.13

    Thanks Tom for pushing me at the end. It really helped get that last Rd.

  41. Craig H

    QOD:
    Crossfit has taught me consistency is the key to continued growth both in attendance and diet. Since I have started my weight has been decreasing and strength has been increasing steadily. It has also taught me that working out with a room full of friends is the best gym I have ever been to. Looking forward to the future this will bring me.

  42. Chantal Cool

    Mobility
    WU x 2

    Strength : Cleans
    5 x 35-45-55-60-65 (climbing back my way up after 3 weeks off)

    WOD
    100 inverted burpees

    Time : 9:44

  43. Sheldon W

    Friday QOD. I have learned two things, first, I can do anything in time with practice and progression. Secondly, I not 18 any more and I need to practice more and progress slower. Lol

    Mob, wux2. Played with some light deadlifts.

    WOD. 100 burpees
    Time = 8:37

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