Friday’s QOD

What percentage of CrossFit is mental, and how much is physical?

Reminder – If you’re interested in trying out some Inov-8 shoes, the rep from Halifax will be here tomorrow at 11am.

AMRAP 10 min
10 Chest to bar Pullups
10 KBS (70/53#)

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65 thoughts on “Friday’s QOD”

  1. Strength: Power Cleans 3x

    (Bad form at 165. Not going low enough under bar)

    WOD: AMRAP 10 min
    10 Chest to bar Pullups
    10 KBS (70#)

    5 rounds + 10 Pullups

    Nice work on the Pistols everyone! Have a nice weekend!!

  2. Wu x 2
    Single pp – 65, 75, 80… A bit diisappointing as PR is 85

    10 black band pull ups
    10 KBS @ 20

    7 rounds

    Last 7 AM for a while as school is starting. 🙁

  3. WU x2
    Strength Push Press
    1 x 55-65-75-85-90(PR)

    AMRAP 10 min
    10 Chest to bar Pullups (scaled: regular pullups, no band)
    10 KBS (30#)

    = 5 rounds + 5 pullups

    Cashout Pistols..those are tough!

  4. PushJerk x 5
    Wrists hurt from cleans the other day – wasn’t feeling it

    WOD 50#:
    6rds 6 C2B

    C2Bs are killer! Nice WOD! I underestimated it!!! Great job 7:00 – nice work Evan on ur push press – crazy awesome Guy on pushJerk!! Pistol practice was fun (good job Greg!!!)

    QOD: 61% mental 39% physical – I feel that Crossfit is much more mental! My mental strength is what gets me through these darn WODs – so much mores than our physical strength – I describe it as your “Go” – u need more “Go” to allow urself to push past the discomfort of being gassed/fatigued/despair! Our mind seems to be programmed to protect us from going into those zones of mental and physical discomfort But with Crossfit we are encouraged to venture into that realm!! It’s inevitable that we will see physical gains from the Crossfit regime of constantly varied functional mvmts performed at high intensity but for me my most important gains have come in the area of mental strength gains.

    1. I agree Johnny. Its much more a mental game that it is physical. A positive attitude will go a long way…His description of “go” is pretty much describing the spirit of Osu.

      The philosophy of Crossfit closely resembles that of the Kyokushin philosophy of “Osu”so I find the 2 disciplines complement each other well in the way that improving as a Crossfitter improves me in Kyokushin and vice versa:

      In Kyokushin, from the beginning, you are taught to push yourself until you think you’ve reached your limit. First your body wants to stop, but your mind keeps pushing you. Then your mind wants to stop, but your spirit keeps you going. You endure the pain. You persevere. That is Osu. That is Crossfit.

      This is essential because the strength of your character develops in hard training and is known as Osu no Seishin 押忍の精神 (the Spirit of Osu). Which, as Johnny stated, your “go”. Its the same idea.

      Osu is a contraction of the words:

      押し Oshi meaning “Push”

      忍ぶ Shinobu meaning “to Endure”

      It means patience, determination and perseverance, or “to persevere whilst being pushed”. It implies a willingness to push oneself to the limits of endurance, to persevere under any kind of pressure. Any Crossfitter will easily identify with this ideology and how it blends so well with Crossfit.

      There is a saying in Japan, “Ishi no ue ni mo sannen” 石の上にも三年. Translated, it means “Three years on a rock.” This saying symbolizes the need to persevere at all times. It is one of the most important philosophies in Kyokushin karate and it works for me when I’m struggling through a tough WOD.

      To me, Strenght, speed, endurance, and agility mean nothing without focus…

  5. CFWU

    Push Jerk
    1x 115
    1x 135
    1x 155
    1x 175
    1x 200 PR #5

    WOD: AMRAP in 10 mins

    10 Chest to Bar Pullups
    10 KBS #70

    4 Rounds + 2 Chest to Bar

    30 Pistols

    Good job everyone!

  6. Front squats 1x

    10 pullups (large & small band)
    10 KBS (#35)
    total: 5+6pullups

    Great job 7am crew, I’m gonna miss working out with all the teachers next week at 7am 🙁 Congrats Greg on your PR and your pistols!!

    Answer to question of the day: for me right now it’s 90% mental and 10% physical. It’s a daily challenge for me not to compare myself to everybody at the gym and to be happy/positive with my results.. (let’s just say I would be doing lots of “I can’t” burpees if I was thinking out loud) but it’s getting better :). I know if I’m more positive, I’ll perform better physically.

    Have good weekend everybody!!

    1. QOD – I agree with you Martine! Everytime I am at the gym, I am not only in awe of what is accomplished physically by all you crossfitters, but also at your mental strength. I am trying to work hard on both, but I often find that determination and the “Go” mode that Johnny speaks of is harder than making physical progress.

      Have a great LONG weekend everybody!

  7. WOD
    6 rds & 8 c2b #53

    To me it’s 100% mental… no matter the level of physical strength, I can appreciate the push stretching personal limitations. The physical becomes inevitable with the right attitude and mind set to persevere.

  8. QOD – I think it really depends on the person and even then it probably depends on the day.

    You can come to Crossfit and work until your tired, then just meander through the rest of the workout until the clock dings. It’s 100% physical if you do this.

    You can also come to Crossfit and tap yourself out in the first 3 minutes of a WOD. Red-faced, breathing heavy, muscles screaming and then force your body to push hard for the rest of the time. Here it becomes much more a mental game.

    Personally I feel the best and most proud of myself on the days where the WOD was more a mental game. On days when I’ve whispered to myself, “Pick up the bar…” and done it one more time.

  9. CFWU x 2
    800m Run

    Strength – Push Press x 3

    WOD – AMRAP in 10 mins
    10 Chest to Bar
    10 KBS 53#

    5 Rounds and 5 Chest to Bars

    800m Run
    Worked on Pistols

  10. WUx2

    Strength – OHS X3
    75-85-95-105-110 (PR for reps)

    AMRAP 10 min
    10 Chest to bar Pullups
    10 KBS 53#

    6 rounds even.

    Love this WOD. Next time I will try it as Rx’d.
    Had 2 seconds left and attempted a C2B but only got a regular PU.

    Great job Matt and Chris!

    QOD – For me, it is variable. It is like 70 physical to 30 mental at the start of a WOD, then I start shifting towards the mental more as the WOD progresses more like 40/60, and towards the end if I did not over do it and have energy left, i kick into reserves back towards 80/20.
    That about sums it up.

    Have a great long weekend fella CrossFitters! 😀

  11. Practised HSPUs
    3 sets of 3x with 45# plate
    3 sets of 1x with 25# plate
    Tried kipping with 25# plate – pushing out too much

    “Michael” (My grip is too bejangled from a bit o’ tendinitis in my elbow.)
    3 rounds of:
    800 m Run
    50 Good Mornings (35#)
    50 Sit Ups
    Thanks for running with me at the end boys! 😀
    Thanks for the great coaching Marc & Sonia!

  12. wu x 2
    Strength – Clean x 5

    WOD: AMRAP in 10 mins
    10 Chest to Bar Pull ups(scaled: regular pullups, no band)
    10 KBS (53#)

    Total – 5 rounds & 9 pull ups
    Cash out – wall stretch & Worked on Pistols

  13. wu x 2
    Strength – Shoulder press x 3
    50,55,60,70(F),70(F) have to work on holding the bar slowly on the way down

    WOD: AMRAP in 10 mins
    10 Chest to Bar Pull ups(scaled: regular pull ups, green & yellow band)
    10 KBS (25#)

    Total – 6 rounds & 4 pull ups
    Cash out – wall stretch & Worked on Pistols

  14. Cleans x5

    WOD: AMRAP 10 min
    10 C2B PUs
    10 Front Squats @135

    4rounds + 10 C2B + 2 FSs

      1. I asked Kevin at the 8:45 mark what your #’s were. So thanks goes to you and Aunt Jemima for giving me strength.

  15. 50 Burpee’s
    Bacsquat 1’s

    AMRAP 10
    10 C2B pullups Most pullups were C2B but not all
    10 KBS 50lbs

    6rd’s + 7 pullups

    800M run
    Pistol practice

  16. WU x2

    Strength Back Squats X5

    75,85,95,105,115 (PR)

    AMRAP 10
    10 C2B pullups (Scale Regular pull-ups w/ purple band)
    10 KBS 35#

    6 rounds + 1 Pull-up

    Cashout Pistols (No idea how many I did and used a box/plate)
    800m Run

    It was nice meeting you Jane.

    Thanks Sonia and Marc for the great coaching. Thanks for the tips for my back-squats Sonia 🙂

  17. 25 Burpees

    WOD (Rx’d) —> 5 Rounds + 10 c2b + 7 kbs

    Don’t forget tomorrow is “Bandana Day”! 😛
    If you don’t have one I picked up some extras at the dollar store.

  18. WU x2
    Strength 5’s
    Back squat 105-120-135-150-165

    AMRAP 10 mins
    10 Pullups (black band)
    10 KBS (50#)

    5 rounds + 5 pullups

    I guess I can say that the mental vs physical varies from wod to wod. I think Dan sums it up pretty good. Today was purely mental, thank for pushing on taking the 50# KB Kevin and Jeff, it wasn’t much harder physically than a 35, I just didn’t think I could do it!

  19. Patrick :
    Ok there Pikachu. Let’s focus on “opening hips” and “elbows up” first

    Easily one of the best burns this wall has ever seen. Kudos my friend, Kudos!

  20. WU x2
    Strength 5′s
    Back squat 105-115-125-135-145

    AMRAP 10 mins
    10 Pullups (green band….I dropped from blue)
    10 KBS (40#….up’d it from my usual 35)

    6 rounds + 8 pullups

  21. wu x2
    Clean 3 RM (100)
    WOD (reg pull ups with 2small bands, 35 kbs): 6 + 5 kbs

    20 pistols… Had to flap my arms to get back up… Whatever works!!

  22. WU x 2
    Strength: Front squats
    1 x 108,125,145,165,185

    WOD: AMRAP in 10min
    10 Chest to bar
    10 KBS #53

    3 rounds + 7 Chest to bar

    This was my first attempt at chest to bar without a band and I really struggled with it and slowed me up big time…… need more practice, also first attempt at the KBS from 35 to a 53.

    Cashout: Pistol practice and 50 burpees for a no show 2 weeks ago

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