Friday’s QOD

What’s your “easy-to-prepare” yet “deliciously yummy”  favorite meal? Bonus points for a link to the recipe.

6 rounds of:
5 Deadlifts (heavy)
200m Run

Compare to May 9/13

Caleb is back and busting out deadlifts
Caleb is back and busting out deadlifts

92 thoughts on “Friday’s QOD”

  1. Amy, I just read your rant from yesterday and laughed out loud!! Been there myself so often wondering why the cft gods were taunting me

    1. Thanks, if I don’t get a PR next time I will be very disappointed. I did work my butt off the whole time and I needed it.

    1. I also have a (paleo) seafood chowder recipe w coconut milk. Non paleo people did not even notice!

  2. Mobility
    WU x 1 plus 37 birthday burpees for Shane! (HOPE YOU HAVE A GREAT DAY SHANE)
    -5 deadlifts @ 75
    -200meter run

    Time: 10:42

    Great job everyone, have a great weekend! Thanks Amanda… class!

  3. QOD: Super easy Spicy Tuna Salad
    (I eat this nearly everyday)
    1Can of tuna, Romaine lettuce, Black olives, Cucumbers, Onions (or whatever you fancy) then as a dressing I use Olive oil and 1tbs of mayo mixed together with chilli powder and paprika for a kick (or use whatever you fancy!)

  4. QOD: Steack with spinach salad for lunch or diner and bacon and eggs with banana & Almonds for breakfast.

    WU x 2 + 15 Deadlifts @ 95

    Strength: Push Press

    5 x 80-85-95-100 failed after 3 x 105

    WOD: 6 rounds

    5 deadlifts @ 115#
    200M run

    Time 7:20

  5. WU x 1

    37 birthday burpees Happy Birthday Shane

    Deadlifts: 135-155-175-195-205

    [email protected] 180lbs

    Time: 8:23 NO PR, but happy to do DL at 6:00a.m….lol

    Nice running with you Kelly

    Thanks Shane for letting me try your belt.

    Thanks Amanda!

    1. Deadlifts are different at 6am eh? I hate them in the morning but like them in the evening. 🙂 Was nice to see you in the morning class!

  6. WU x 1 + 37 b-day burpees for shane-o

    Foam roll Friday!

    Build up to WOD weight – 5×135, 5×165, 3×195

    WOD @ 195# – 11:35 – 17 secs. PR

    Happy Friday!

    QOD: I’m not a recipe kinda girl. I like to throw stuff together. My easy to prepare meal is Smokey burgers from Srpingbrook farm (Dieppe market). They are pork burgers, pre made and frozen, 20 for 20$. We always have some in our freezer! 😀 I throw some avocado on it, maybe tomatoes and onions, cheeze if I have some and wrap it in a lettuce leaf.

  7. Mobility
    Wu x 1
    Strength dead lift warm up
    135/ 225/ 315/ 365 x 5
    Wod: 6 rounds
    5 deadlift @ 365#
    200m run
    10.17. Harder on the grip than I expected had to break up a couple sets.
    Great work this morning everyone. Sorry for the birthday burpees!!! O:-)
    Thanks for all the birthday wishes!
    Great Amanda show as always!! Love working out in your classes, thanks for keeping an eye on my deadlifts this morning..

      1. Not really sure 415 x 4 was my last deadlift day. I went around 75 percent of 455. Regardless it was heavy. Worst part was trying to hold it…

    1. Thanks for all the birthday wishes and burpees everyone! Thanks for all the positive feedback, I love deadlift days.. Lol this will be a good one to benchmark off of. 🙂

  8. Mob WU X1 + 37 Birthday Burpees for Shane! HBDay Shane!
    Strength Dead Lift warm up
    WOD 6 Rounds
    DL @ #105
    200m run
    Thanks MarieNo for the high five on the way by…That little slap kept me going! 🙂
    Great show as always Amanda! Enjoy the booze cruise this week, I will miss ya!

  9. Mobility
    WU x 2 + 15 Deadlifts @135#

    Foam Roll

    WOD: 6 rounds of:
    – 5 Deadlifts @ 145# %50 of 1 Rep max
    – 200m Run

    Time: 8:10
    Kept it light to ensure form and keep the tension headaches away… no sign of them this morning so pretty happy about that. Thanks to all for sharing all your workout headache stories and sharing what worked for you to get rid of them.

    Things I’ve learned through this process:
    Stretch regularly
    Breath properly
    Try to keep your head/neck in a Neutral position
    Regular massages to work out the knots and tightness
    Lot’s of water
    Don’t push what the suggested scale is in any workout (I’m Guilty of this)

  10. Sweet Potato Hash
    Sauté some diced sweet potato, zucchini and onion in coconut oil or butter or bacon fat until almost soft. You could add some peppers if you so desire. I then add some cooked bacon. Lots of it. Put it on a plate and top with some sliced avocado and side it with eggs how you like them. It is my favourite breakfast to cook. I eat the leftovers for lunch. Or mid morning snack….

  11. Mobility
    WU x 2

    Ball rolling…my poor aching shins. Man, I hate shin splints.

    6 rounds of:

    5 Deadlifts (heavy) #130
    200m run

    Time 9:33

    That is a 55# AND 5 second PR from May. HOLY MOLY.

    It was nice working out with all the nooner superstars…gosh, you guys (and girls) are FAST. 🙂

  12. WUx2

    Strength: Push Press (x5) 95-100-105-110(F)-95-95

    6 Rounds: 5 DL @ 155# and 200m Run
    Time: 7:26

    Note to self: lower back felt great today and I think I can add a bit more weight to next DL workout.

  13. Warmup
    Snatch work

    WOD @ 165lbs
    PR with 10lbs extra

    Great job 3:15ers. Nice WODing with you Vickers!

  14. Mobility
    WU x 2 + 15 Deadlifts 135#

    Practiced handstands and foam rolled

    6 rounds of:

    5 Deadlifts (heavy) #185
    200m run

    Time 8:22

    PR of 50# and 39 seconds

    Thanks for coaching, Rob..

  15. Mobility
    WU X 2 + 15 Deadlifts

    Worked on Deadlifts to WOD weight


    WOD @ 255#

    Time – 11:19 (1:58 PR over last time with same weight)

    Thanks for the tips while running Wendy!!

    Awesome Class Rob!!

  16. Mobility
    WU x2 + 15 dead lifts 135

    Dead lifts

    Wod :
    6rds of
    5 dead lifts @225
    200m run

    Time: 9.42
    Last may wod @ 155 time 10.41
    Big Pr!!
    Fun class Corinna. Great job 5.45!

  17. Mobility
    Extra mobility and rolling

    Warm-up x1
    Including a few muscle ups on rings and bar

    Strength deadlift x5
    95-105-115-125-135 (first time getting 5reps at the weight)

    Wod: 6 rounds
    5 deadlifts @ 115
    200m run
    Time: 8:42

    Had a great time at the 3:15 Rob show

  18. MOB
    WU x 2 + 15 DL #135

    5 Dead Lifts #235
    200m Run

    Time: 10:18

    Great time at the 4:15 Rob Show…. like usual!

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

  19. Mobility
    WUx2 + 30 deadlifts

    Foam roll Friday (still feeling the effects of mini Murph)

    WOD: 6 Rounds

    5 Deadlifts @ 115
    200m run

    Time: 9:35

  20. wu x 2
    foam rolling
    deadlift WU

    WOD : 6 rounds
    5 Deadlifts (260#)
    200m run

    Time: 9:36 – PR of 15# but not time. did 9:30 last time at 245#
    running was slow due to sore knee

    Have a great weekend everyone and see you next Friday. I’ll be in St John’s for the week.

  21. Mobility
    wu x 2 + 15 deadlifts
    foam rolling

    WOD : 6 rounds
    5 Deadlifts (185#)
    200m run

    Time: 7:10

    I felt really fresh and positive going into this workout.
    Thanks Corinna.

  22. Sweet potato hash: I take a precooked sweet potato, dice it, sauté it with onion, bacon and sometimes spinach. Delicious!!!

    WU x 2

    Foam rolled my legs for a long time, they needed it after this week.

    15 deadlifts @ 95#
    Did 5 practice deadlifts at 135# and decided the WOD would be done lighter than that.

    WOD: 6 rounds
    5 deadlifts 125#
    200m run

    Time: 7:58, was super happy with this. I am learning the key to a better time is to not stop for water breaks during the wod. I am learning it is a crutch that I don’t need and it slows me down quite a bit.

  23. Mobility
    WUX2+ 15 Deadlifts #95

    Foam Roll

    WOD: 6 Rounds
    -5 Deadlifts # 115
    -200m run

    Time= 9:01

    That is 20 extra pounds + a 4 sec PR from May!

  24. QOD: Easy but takes some time… Runny egg over caramelized onions & spinach: Caramelized onions (in case you don’t know how… heat pan –> add olive oil and a bit of butter –> once oil/butter heated toss in reasonably long onion slices and mix around to coat onions –> stir onions occasionally –> add a little salt after ~10 minutes and stir –> cook another 10-20 stirring occasionally, the longer you cook them the sweeter they’ll get) –> toss some spinach into the pan and stir –> once spinach starts to wilt add some cinnamon and raisins & stir a bit –> once spinach is wilted plop some of it onto a plate and top with an egg (the runnier the better imo, either poached or fried works)… A few berries on the side and you’ve got an awesome breakfast. I spent a lot more time typing this than anticipated 😉

    – Mobility
    – WUx2

    Strength: Deadlift, x5…


    WOD: 6 rounds…
    – 5 deadlift 120#
    – 200m Run

    Time = 8:20

  25. Mob, Wu x 2
    Foam rolled
    6 rounds
    5 DLs @ 100lbs
    200m run.

    Thanks Corinna for keeping an eye on my dead lift form. I love the Friday evening gang. It is a nice way to kick off the week-end.

  26. – WU x 2
    – Strength : Shoulder press 5×5
    – WOD : 6 RFT
    – 5 deadlifts 300#
    – 200 m run
    Time = 7:53

  27. Mob
    Wux2 + 15 dead lifts various weights
    Late so no strength

    Wod: 6 rounds
    5 dead lifts 185# pr of 95#
    200m run
    Time 8:11 pr of 17sec
    Double pr night feels good

    Good job 6:45 class

  28. WU x 1 + 37 BDay Burpees for Strong Man Shane

    Push Press x 5:

    WOD with 150#
    Time = 9:57

    Fun WOD but much tougher than I anticpated. Amanda encouraged me to go heavier on the DL’s, but I wasn’t feeling it this morning. Note for next time to try it heavier. For today, 150# was PLENTY. My back & legs are feeling it tonight.

    One of my fav. dishes is Roasted Tomotoes with Spinach. Really easy, tasty, and healthy. Great served with any protein, but I especially enjoy it with grilled chicken. I use less oil than the recipe calls for.

  29. Mobility. Lots of mobility…
    WU x 1

    Strength: Deadlifts (x5)
    Haven’t done these in forever, so today seemed like a good day to give them a go. 🙂
    Yikes. Felt heavier than I remember. 🙁

    WOD (modified for calf strain)
    6 rounds of:
    5 heavy deadlifts (185#)
    200m row
    Time: 8:52

    I chose a weight for DL that was lighter than 70% of 1RM, and I am so glad I did. Deadlifts and rowing are the exact same movement and my legs tired quickly. Great workout though!

    Awesome work 6:45 crew. Some fast times today! 😉

  30. Mobility
    WU x 2 + 15 Deadlifts

    6 rounds
    5 Deadlifts 125#
    200 m run
    Time: 9:31

    PR from May 9: 10# heavier and 42 sec faster 🙂

    Fun times at The Rob Show

  31. MOB
    WUx1 and 37 birthday burpees for Shane. Happy birthday big guy!

    Foam roll Friday

    Practice and warm up for deadlift

    WOD – 6 rounds

    5 deadlifts @ 105
    200 m run

    Time: 10:25

    I am pretty sure I did 7 rounds because I was tagging along with a few people and suddenly they were done one round before me…guess I was having too much fun!

    QOD: My go-to food is eggs, any style. One of my favourite meals is scrambled eggs, bacon, and roasted vegetables.

    1. Jackie….so happy that you are thinking that you did an extra round! I was counting and thinking I was just behind you and…..when I thought I was done my last rep….you kept on going so….I kept on going with you!!!! We may have to do change for change this month!

  32. Mobility
    WU X 2 plus 15 deadlifts at 65lbs.
    Strength: Back Squat 5x 70, 75, 80, 85, 90….tried 100 for fun and got 5 in 🙂
    WOD: 6 rounds of 5 deadlifts at 105 lbs. and 200m run Time: 8:24
    Thanks ROb!!

  33. Mob
    Wup x 2 plus 15 Deadlifts at 65lbs

    Foam rolled

    6 rounds
    5 deadlifts (65lbs)
    200m run

    Time = 8:42

    Thank you Corinna for the advice on proper form for the deadlift and for the weight – tough coming back after vacation.

    Great job everyone 🙂

  34. Mob
    15 Deadlifts @ 95#

    Strength – Deadlift x5
    125 – 140 – 160 – 180 – 190

    6 rounds:
    – 5 Deadlifts @ 165#
    – 200m run

    Time = 10:24

  35. Mob + WU

    Deadlift 5-5-5-5-5

    WOD 6 rounds
    – 5 deadlift 315# (75%)
    – 200m Run

    DNF – sclaed down to 225# in round 3, DL form was turning to shit, so I stopped after 3 rounds.

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