Thursday’s QOD

Seeing as how there are no classes tomorrow to observe Remembrance Day, there will be a QOD for today.

What is your favorite CrossFit video? Post link if you have it.

150 Kettlebell Swings

Compare to Oct.14/10

Jocelyn and Sheldon team up with Coach Rob

75 thoughts on “Thursday’s QOD”

    1. When I got to the gym last night, I rushed to Kevin and asked him if he had seen this beauty! He assured me that he had and it was all Guy was talking about. It counts in my books guy… counts big time!

  1. Wu x2

    Strenght – Shoulder Press 5s

    WOD 150 KBS 35#
    Time 8:45

    Really happy with this WOD. Normally I’m huffing and puffing and have to stop to catch my breath, but not this time. I still took breaks but it was from tired muscles not exhausted lungs.

  2. Wu x2
    Strenght – Deadlifts x 3
    95,100,110,125,140(first 2 where good last one shoulder rounded on the way up & down)

    WOD : 150 KBS (15 min. cap)

    Time 8:23
    Cash out – practice Pistols (bench)
    – back stretch

  3. Wu x 2
    Strenght – Deadlifts x 3

    WOD : 150 KBS (15 min. cap)
    Time 7:43
    Cash out – practice Pistols (small box)

  4. YOU GUYS ARE AMAZING!!! WOW!! Bracelets are all gone ( except one I think) PLUS Kevin said we raised over 300$ !!! My eyes teared up when he told me that! WOW!! Bless your hearts guys!! I knew I could count on you guys to help out! Everybody have such a big heart!!
    If someone would like more bracelets, let me know how many, and I’ll go buy more! I know Gabrielle and Eric N. wanted some…

  5. Wu x2
    Strength – OHSx 5

    WOD : 150 KBS (15 min. cap)

    Time 7:29
    Cash out – practice Pistols

    That was a tough one, managed to get through the first half unbroken. My arms are jello.

    1. Super fast Maria…..first half unbroken, very nice. I was aiming for the first 50, but didn’t make it.

      1. The girl at 0:55….I want abs like that! (and before you say it Kevin, I know….abs are made in the kitchen!)

  6. Mobility x 1
    Wu x 2
    Strength – Push Press
    3 sets of 5 reps @ 35#
    s set of 5 reps each 40# – 45#-50# (PR by 15#)

    WOD: 150 KBS (15 min. cap)
    Time: 12:39

    Thanks to all the 7am’ers for the push on the last 35 swings! Really needed that push! I have not been going to CrossFit long, but THIS was the first time I felt like I was going to pass out!

    Cash out – practice Pistols (large box). Definitely need to be practicing these at home. I’m so un-coordinated!

    Stretch – McKenzie push-ups 2 sets of 5 reps.

  7. Hey Gang:

    I’m heading down to CROSSFIT Sussex TOMORROW for a SPECIAL workout to raise money for Barret Muir. He was in a car accident that has left him with life altering injuries. They are asking for a donations, and it will be great to see CrossFit Sussex’s new set-up!
    Workout can be scaled for all fitness levels…and open to anyone wishing to support the cause!

    50 pushups
    run 800m
    50 squats 135lbs
    run 1 mile
    50 deadlifts 135lbs
    run 800m
    50 pullups

    Please let me know if you plan to come! I can fit 4 more in my car. I’ll be leaving my place at 12:00pm and returning by 3:00pm – ROAD TRIP – Lets DOOOO THIS!!!!

    1. That sounds like an awesome WOD!!! I am heading to Halifax tomorrow morning for the long week-end. Great cause!

  8. WU x 2
    Strength: Cleans 1’s
    45-55-65-75-80 – no PR Really struggle with the cleans

    150 KBS (15 min cap)
    Time: 8:42

    Cashout: Practice Pistols Large Box

  9. My answer to the QOD.

    I love all the old school CF videos with Greg Amundson and Nicole Carroll. They were my inspiration and role models when I first started to dabble in CrossFit.

    And I really love the pump up videos that get you excited for a workout. The music is loud, the athletes are intense and it makes you want to crush a workout.

    But there’s one video that speaks to my heart. And it truly defines what CrossFit is all about. It’s about fitness for anybody. It’s about achieving goals and redefining yourself. It’s about living better.

    Meet Bill Center….

  10. 8.5 km run: Time 48:24

    What a beautiful day for a run! I had a smile on my fac the whole time. I am definitely awake for my pd session this afternoon.

    1. I saw you going down St. George Blvd. I beeped my horn at you….you must be so accustomed to it you didn’t notice πŸ˜‰

      1. Too cute Cheyenne!! Hey, I met your sister on Saturday at Cross Fit Dieppe. She has a lovely personality just like you!!

  11. 150 KBS #35: 8:53 min
    My back was still very sore so I didn’t want to push it.

    Can’t believe Corinna did 100 KBS in a row!!! WOW!!!!!

  12. Strength: Front Squats
    (x5) 70 – 75 – 90 – 100 – 105

    WOD: ~ 5 Min Plank
    Changed due to messed up shoulder (physio starts next week)
    –> Combined total took 7:28 – Broken into 6 sets: 2:00 1:00: :30 :30: 30 :30

    Breaks between were too long, but holy shakes – hard to get back into position with each drop. I think I’m going to feel this in the abs tomorrow.
    Frustrating not being able to do the same WOD as the class, which means there is no one to keep pace with that might make you push to do more.

    Haven’t done a plank in a while, so this was just a reminder that I should be doing it often – as a cashout.

  13. wu x2
    DL 10’s

    150 KBS #30
    Time 6:55

    Last time I had #25 time was 7:12 πŸ™‚ PR of .57 sec WOOO!!!

  14. WUx2

    Push Press 1RM

    WOD @ 35# … stopped after 90 reps, back too tight, even with scaled weight.

    Cashout: Pistols
    – Right Leg = 10 unbroken
    – Left Leg = 4-1-2-3

  15. WU x 2 ( 2nd round -sub ring dips for pushups/toes to bar for situps/ring pull ups for bar pull ups)

    Strength: Back Squat 1RM
    135(5)-185-205-225-235 (15#PR) πŸ™‚

    WOD @35#
    150 KBS
    Time = 6:18

    Cashout- practice pistols
    Left leg – with plate (5# then 10#) held out in front for balance
    Right leg – 10# plate for balance…almost got one but flexibilty and strength an issue with this leg

    Great job 5:30 crew!

    Corinna: 100 KBS unbroken??? Holy crap! You rock!

  16. Corinna :Too cute Cheyenne!! Hey, I met your sister on Saturday at Cross Fit Dieppe. She has a lovely personality just like you!!

    Corinna, she said she met you and I told her to “Back off, Get your own Corrina” πŸ˜‰

  17. WU x 2

    Strength: Deadlift x 3


    WOD: 150 kbs @35lbs


    Time: 5:53

    PR: 57 seconds

    Great job 5:30 p.m crew.

    Thanks for coaching MC!! It is so awesome seeing you and Pierre at the gym!

    You rock too Lora! Congrats on all your killer PR’s lately. You should be seriously considering qualifying for the games next year!

  18. WU x 2
    Strength: press X 3
    95-105-115-125-135(one rep)-130
    150 KBS (15 min cap)
    Time: 6:10
    Cashout: Practice Pistols

  19. WU x2

    Strength: Deadlifts
    5x 115-125-135-155 –> stopped here, my back was rounding. I realized after that I had forgotten to take off my shoes!

    WOD: 150 Kettlebell swings (35#)

    Time: 9:47 – Very happy with that, I got a real nice PR.

    Went to the 6:30pm class tonight for a change! Had fun working out with you guys!

    Thanks for coaching, Gab!

  20. WU x 2
    Strength: Deadlifts
    5 x 135,150,165,190,210

    WOD: KBS x 150 x #35
    Time: 12:44

    What I like most about crossfit is when I do a new workout and discover a body part that really needs improvement. The KBS was ok on the back, legs, butt, foreamrs…… forearms… foreamrs are still hurting 2 hrs after.

  21. CFWU x 2

    Push Press x 5

    95-100-110-125-135 (4)

    WOD — 150 KBS @ 50#

    Time: 13:17

    Everything felt fine except for the grip. Very difficult to hold on to the KB. Nice push tonight everyone.

  22. Wu x 2

    Shoulder Press x 3

    WOD: 150 KBS @ 35#
    Time = 8:30

    I learned today that I can do pistols…who knew???

    Enjoy the holiday tomorrow everyone. Be sure to take some time to reflect & pay tribute to our veterans, and if you can, take in a Remembrance Day service.

  23. WU x 2

    Strength: back squat x 1

    135-155-185-205-235 (PR)

    WOD: 150 kbs @40lbs

    Time: forgot to write time down but it was in between 7:30 and 8 minutes

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