Friday’s QOD

Have you ever had a wardrobe malfunction at CrossFit?

“Jet Fuel”

10-9-8-7-6-5-4-3-2-1 reps
Push Jerk (155/110# or 75%)
2-4-6-8-10-12-14-16-18-20 reps

Compare to March 5/13

Fact: Squats give you a booty.
Fact: Squats give you a booty.

82 thoughts on “Friday’s QOD”

  1. Mobility
    WU x 1 (strict pullups with blue band, ring dips with red band)
    10 Wall Balls
    10 KBS @ 53#
    70 Unbroken Double Unders

    Squat Clean x 5

    Practiced the pointers that Amanda gave me:
    * Slower deadlift – legs/back move up at the same time
    * Faster elbows – elbows should be up before I land

    WOD: “Jet Fuel”

    10-9-8-7-6-5-4-3-2-1 reps
    Push Jerk @ 105# (dropped to 95# at the 3 round)
    2-4-6-8-10-12-14-16-18-20 reps
    Pullups (purple band)

    * 20min time cap

    Was at 7 of 18 pullups at the time cap

  2. WU x 1

    Practiced Bar Muscle Up with thin band

    Group WU

    Strength: Push Jerk x 3


    WOD: Jet Fuel @ 85lbs

    All push jerk’s unbroken, but not the pull-ups…lol..

    Time: 17:59

    I loved this WOD. Contemplated doing it RX, but really glad I changed to 85lbs.

    Nice seeing so many people out to the 6:00 a.m. class.

    Great class Amanda!

  3. Mobility
    WU x 2
    Group WU

    Strength: Back Squat
    5 x 65, 70, 75, 80, 85

    WOD: “Jet Fuel”

    10-9-8-7-6-5-4-3-2-1 reps
    Push Jerk @ 50#
    2-4-6-8-10-12-14-16-18-20 reps
    Pullups with Green band

    Time: 16:04

    Great job 6 am’ers! Thanks Amanda 🙂

    QOD: No or not that I am aware of 🙂

  4. WU x 1
    Group WU
    Foam Roll Fridayyyy-yo.

    WOD: Jet Fuel @75lbs turned 65lbs half way
    Time: 17:09

    My god, people tell you that you sometimes feel weaker in the AM and today tested positive. Holy balls, batman. At first I thought my jerks were “heavy”, then I hit the half-way mark on pull up hill challenge…. Gross. Hopefully my body adjusts to these 6am classes sooner than later.

    All you 6am-ers inspire me! You’re awesome.
    Thanks Amanda, was a pleasure as always being in your class!
    AND I cannot forget to mention how great it was seeing Laura’s pretty face this morning.

    Happy Friday!

      1. LOL! It was great seeing your pretty face this morning too, Miss Jenn. I’m in awe of all the 6 am’ers, but I am secretly hoping you don’t get used to the early morning classes….(Yeah, I’m being selfish. So? Sue me….)

    1. I’m so happy you made it to a morning class! Your body will adjust, you did great on the wod still…finished it with lots of time to spare. And your jerks were awesome, solid.

  5. Mobility
    WU x 2 Did the second set of pull ups with those climbing grip things! Good grip workout!
    Group WU

    Strebgth: Power Cleans

    5 x 85-90-100-105-110

    WOD: Jet Fuel

    Push Jerks 155 or 75% done at 85#

    Pull ups ( Blue Band)

    Time 18:36

    1. BAHAHA! Awesome job this morning “Polo”. Great perseverance on those pull-ups in the WOD. Your form on your power cleans looked good, too.

  6. WU x 1

    Paleo Benchmarks

    2k row – 8:34,2 … And THAT is a PR!! Can’t wait to see after the challenge. It felt good, I really focused on the pace – Hard pull, slow recovery. I was able to maintain my pace the whole time. That is also a PR!

    Amrap 7 mins
    3 burpees
    3 WB (14#, 9′)
    6 burpees
    6 wb
    …keep adding 3 reps

    Finished the rounds of 12 + 8 burpees’

    QOD: Not of the kind shown in the picture, but I do have burpee appropriate pants and underwear, and deadlift appropriate tank tops to avoid some situations.

    1. Good job! Saw a few people who actually got a PR from the 2k row benchmark from the end of the last challenge. Progress!!

  7. Wux1. Group strength
    WOD. Jet fuel
    10-9-8-7-6-5-4-3-2-1 reps
    Push Jerk (155/110). Did 135lbs
    2-4-6-8-10-12-14-16-18-20 reps
    Rob Brydges

  8. Mob
    WU x 1
    Group Warm up – liking these, nice change from the everyday warm up!

    WOD – Jet Fuel (what’s with the airplane references in the last two wod’s….is Kevin sending someone on a surprise trip of a life time?? haha!)

    Push Jerks @ 35#

    Pull ups – Black band and around the 10 mark, I had to switch to ring rows, oh well, a work in progress.

    Time: 15:35

  9. WUx2
    Strength: Cleans x5
    95-105-120-135(4) Out of time

    WOD. Jet fuel
    10-9-8-7-6-5-4-3-2-1 reps
    Push Jerk (155/110). Did 120lbs
    2-4-6-8-10-12-14-16-18-20 reps Pullups – Switched to small purple around the 14s and 2 small purples around the 18s

  10. Mobility
    Warm up x 2

    WOD: Paleo bench mark workout
    2 km row time: 9:59.7
    Amrap in 7 minutes
    -3 burpees
    -3 wall balls @ 6

    Keep adding reps of 3
    Completed rounds of 12 plus 15 burpees
    Total of 75

    Cash out: 400 meter run with Crystal….thanks for joining me!

    Have a great weekend everyone and thanks for the great class Amanda!

  11. Mob / WU x 1
    Group Mobility & Push Jerk Practice

    Back Squat x 5
    185 – 200 – 215 – 245

    WOD: “Jet Fuel”
    Push Jerks / Pullups
    10/2 , 9/4 , 8/6 , 7/8 , 6/10, 5/12 , 4/14 , 3/16 , 2/18 , 1/20 reps

    Scaled to left-arm Dumbell Push Jerks & left-arm Ring Rows

    Time: I completely forgot to write it down. Perhaps someone will let me know?

  12. MOB
    Double under practice, sadly no reps

    Strength: OHS
    5X15, 20, 25, 30, 35

    WOD: Jet fuel
    10, 9, 8, 7, 6, 5, 4, 3, 2, 1 push jerks @ 50lbs
    2, 4, 6, 8, 10, 12, 14, 16, 18, 20 pullups with green band

    Time: 19:15

    QOD: Occasionally the blue mats grab my drawers when I am doing situps. Have to be careful of a full moon!

    Thanks for the excellent class Amanda. It was a real shoulder burner.

  13. WOD Jet Fuel @ 75#

    time = 12:56

    PR of 3 min and 50 sec! Yahoo and 2 ripped hands. Great job on your 2nd class Meaghan! (sorry if I that’s not the correct spelling)

  14. Mob

    “Jet Fuel”

    10-9-8-7-6-5-4-3-2-1 reps
    Push Jerk 95
    2-4-6-8-10-12-14-16-18-20 reps green
    Finished in 23:08

  15. Mobility

    Group WU

    Foam Rolling

    WOD: “Jet Fuel”

    10,9,8,7,6,5,4,3,2,1 Push Jerk @60#

    2,4,6,8,10,12,14,16,18,20 Pull Ups (Purple Band)

    Time: 16:14

  16. mob wux1 group warm up

    strength clean

    95×5 115×5 125×5 drop to 95# so that I could concentrate on the deadlift part

    wod jet fuel

    push jerk @115# last time was 120#

    pull up

    time 16:10

    PR 2:24 real happy with that

  17. Warm up x 1

    Group Warm up

    Strength : Front Squat
    – 95
    – 135
    – 175
    – 205
    – 240 (pr)

    Thank you spotters!

    WOD jet fuel : Rx’d until the round of 6 push-jerks then #135
    DNF – 2 pull-ups left
    Thanks for the encouragement Daphne !!

    Learned two things today:

    1. I need to get something for my hands or they will tear up.
    2. I love the rob show!!

  18. QOD: no major incidents at the box, but because of the box I’ve had a wardrobe malfunction. I was at a bachelorette party and raised my arms (maybe or maybe not for a fun dance move) and the back of my shirt ripped open. And, when I say wide open…I mean WIDE OPEN.

  19. QOD: I always check the wod for just this reason! Otherwise a wod with du’s and pull ups could be a nightmare…pants falling down, shirt pulling up…not good

  20. Mobility
    WU x 1
    Group Warm up

    Practiced Hand stands

    WOD – Jet Fuel

    Push Jerks @ 95#

    Pull ups – Green band

    Time: DNF finsihed 3 Pullups short. Further than last time though.
    I have come to the conclusion that pullups and I will never be friends.

    Thanks for coaching, Mr. Bridges,

  21. – Mobility
    – WU x 1
    – Group warm up

    -Strength: Back squats, x5…

    WOD: Jet Fuel
    – Push Jerks @ 65#

    Pull ups – Yellow band


  22. Mobility
    Warm up x 1

    WOD: Paleo bench mark workout

    2 km row time: 9:30.2

    15-20 min break

    Amrap in 7 minutes
    -3 burpees
    -3 wall balls @ 4

    Keep adding reps of 3
    Completed rounds of 12 wallballs plus 10 burpees

    Total of 58.

  23. wux2
    Strength – OHS x 5
    95-105-120-135-135 (2)

    push jerk
    10-9-8-7-6-5-4-3-2-1 (135#)
    2-4-6-8-10-12-14-16-18-20 reps

    completed 1/20 pullups
    not my best performance after 6 days off in NL. I completed this WOD earlier this year at the same weight with a time of 19:08

  24. Mob
    Group warm up

    Push jerks

    “Jet Fuel”
    10-9-8-7-6 @ 45
    5-4-3-2-1 @ 65lbs
    Push Jerk
    2-4-6-8-10-12-14-16-18-20 reps

    Played it safe on my push jerks and mid way through it was very easy….up the weight 20 lbs.

    Great class 5:45
    Thanks Kevin

  25. Mob + WUx1 – Barbell Group WU

    Jerk 5×3 @ 135#

    WOD “Jet Fuel” @ 135# = 16:58

    Felt good, goal was to keep consistent on the jerks and do them unbroken, which I did. Round of 18 pullups was miserable for some reason. And now, another “Mario, WTF are you doing?” moment…

    WOD – AMRAP 7 min
    – Burpees
    – Wall Balls 20#
    = 15s + 9 burps = 99 reps

    Im pretty sure I could get closer to finishing the 18s if I just power through the 12s. I kinda like this WOD structure for some reason…

    Good job gang! Happy weekend!!

  26. Mobility
    Group work out

    Wod: jet fuel
    Push press ( 70)
    Pull ups

    Time: 12:51

  27. WUx2
    Group warm up

    Foam Rolling + Lacrosse ball on shoulders + Shoulder mob

    WOD “Jet Fuel” @ 125#

    Time–> 17:17

    Great work 5:45 crew!

    Good luck all Paleo Challengers!

    Have a excellent weekend fella CrossFitters!

  28. Please note, 135# is below even 65% of my max jerk. Dont be afraid to pick a weight where you believe you can keep the intensity up yet still be a challenge to complete.

  29. MOB
    Group Lacrosse Ball work
    Group Push Jerk Progression
    All taught flawlessly by the host of the Rob show himself! *hehe*

    Running a little late on time so foam rolled for a bit and then got set up for the WOD.

    WOD: “Jet Fuel”
    Push Jerk
    10-9-8-7-6-5-4-3-2-1 (115#)

    Time – 19:53

    All Push Jerks were unbroken. Pullups were unbroken until round of 12 then it was 6-6, 7-7, 8-8, 6-6-6, 5-5-5-5.

    I COMPLETELY underestimated this WOD, and am not going to lie, I’m a limping wreck. I should have taped my hands. I have multiple, wicked tears on each hand. I some how managed to get a big bruise on the ball of my right foot. I’m guessing it’s from sticking my landings so hard. Plus Jumping down from the Pullup Bar.
    Hands made it very difficult to finish. But, I’m looking forward to this one again when I’ll go into it more prepared.

    I haven’t had any Malfunctions at the gym, BUTT since starting CF and actually growing a bit of a booty… I’ve blown out the ass of at least 3 pairs of jeans, AT WORK. All those jeans were bought pre-CF… and boy they paid the price.

    Great work 4:15 crew!
    Another FANTASTIC edition of The Rob Show!

    Have a great weekend ya’ll!

  30. Mob + WUx1 + 10 ring dips with purple band
    Group WU @15#

    WOD @ 65#

    Got some lovely rips at set of 18 and the other hand gave at the set of 20. First haft of pull ups went super well! big sets and they felt good! Then it was in set of 3’s my last 10 were in sets of 1’s do to my wimpy ripped hands.

    Good WOD! glad I finished!

    1. QOD : I dont think I’ve had a malfunction at the box. I may have worn black undies with white shorts before lol. I’m usually careful in what I wear. No short shorts on squat days, no white on burpee days, tight shirts on upside down days and good shirts on DU days.

    2. Nice work Val! Yeah I got some good rips…I didn’t do the math before hand. Should have, 100+ pullups get me everytime 🙂

  31. QOD: Never had a malfunction at the gym. At work one day (when I used to wear button up shirts). Amanda pointed out how my arms were busting out of my sleeves, I didn’t even notice..honestly I didn’t take it very well..I’ve since learned to appreciate it!

  32. Curtis P’s x1

    Never done them as a strength. Felt “good”.

    Jet Fuel Rx’d

    So humid, made it hard to stay on the bar. So slippery tonight.

    QOD: I tore a whole in some compression shorts before. It was a long, slow rip.

  33. Strength: Deadlift (x5)
    135-165-185-195-205 PR (and first time breaking 200lb!)

    WOD @ 125lb
    17 Pull-ups left at 20 min time-cap
    continued and finsihed around the 22-23min mark

  34. Mobility
    WU x 1

    Group warmup with ball, band and bar 🙂

    Strength : Push Press
    5 x 45-50-55-60 annnd ran out of time

    WOD “Jet Fuel”
    10-9-8-7-6-5-4-3-2-1 Push Jerks (60lbs)
    2-4-6-8-10-12-14-16-18-20 Pullups (first 5 rounds with no band and last 5 with red band)

    Time : 16:38

  35. Mobility

    Group WU

    Strength – back squat x5
    85 – 100 – 115 – 125

    Ran out of time before getting to my last set @ 130

    WOD – Jet Fuel
    65#/black band, 20 minute cap

    Made it to 7/18 pullups

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