Thursday, 04.19.12: Daily WOD

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Complete:

10 x 50 Yard Flying Starts (rest 45 secs between rounds)

*take 10 yards to accelerate, you should be full speed by the time you hit your start.

Post fastest times on the flying starts to comments. 

Heavy Metal S&C

59 Comments:

1. presses again? we'll if you're gonna pull my arm about it ha
Comment by Fintan — April 18, 2012 at 4:23pm
2. Why presses again? I want bench lol
Comment by Batman — April 18, 2012 at 4:26pm
3. Jedi push ups are Jedi.
Comment by kKotz — April 18, 2012 at 4:49pm
4. Question in regards to the flying starts. I've always done these no questions asked but today I googled them to find some additional information but my search yielded no results. I feel like it takes me 10 yards to hit full acceleration so what's the difference between today and the other day when we just did 60 yard sprints. My best guess was flying starts duplicate running next to the opponent and then you put on the jets and burn them but that's just a guess. Do you guys intentionally start a little slower then hit full acceleration. What are the benefits/ difference between flying starts and regular sprints?
Comment by Tbs — April 18, 2012 at 5:04pm
5. @Tbs In a sprint you start in a track stance and fire off. In a flying start you just start running.
Feeling pretty good pulled 385 for 3.5 reps last Tuesday. Going at it again next week! Honey Badgers ftw
Comment by Goldy — April 18, 2012 at 5:20pm
6. @Tbs - what Goldy said and what you said! Essentially they are a good way to measure your max speed because you remove the acceleration phase of the sprint. Some people are very strong starters but lack max speed and some vice versa. Personally, I'm, quick over the first 40yds so my 60yd sprints are, relative to others, quicker than my 50yd flying start. Hope that makes sense.
Comment by JonG — April 18, 2012 at 5:41pm
7. For Collegiate, 2,2,2,2? Straight weight or 85,90,95,100% effort?
5 rep max? How do you warm up for this?


Comment by Kyle — April 18, 2012 at 5:52pm
8. Perfect sense. Thanks guys
Comment by Tbs — April 18, 2012 at 6:00pm
9. Question:
I read an article on strength training that I found at my gym. The author talked about how, in his opinion, the incline bench was by far better then the flat bench. However, he also discussed that it also depended on the needs for the client, i.e: a client wants to play football.
He goes into detail how a incline bench is better overall than a flat bench (I can not remember the details, at this time). Now, I would like to know some people's opinion on this.
Like for myself I dont play football, so would i benefit from the incline bench vs the flat bench more?
Comment by ian — April 18, 2012 at 6:17pm
10. @Kyle - Increase the weight each set of 2. Are you sure you should be following the collegiate program? Surely you know how to warm up for a 5RM?
Comment by JonG — April 18, 2012 at 6:19pm
11. @ian - was that article focussed on bodybuilding? Incline activates the delts more but the flat bench is still king of pressing!
Some bodybuilders believe the incline works better for hitting the upper parts of the pectoralis but that's a bit of a gym myth as the same can be achieved by benching to the upper chest. I would not recommend replacing flat with incline but rotating them is a good plan to mix up your training, especially when you hit plateaus
Comment by JonG — April 18, 2012 at 6:38pm
12. Thanks for catching the cyber monkey's error. The amateur should be bench tomorrow. They will be beaten for the mistake.

Work up to the heaviest 2 reps you can on the squat, we start counting sets north of 70%. So this would assume you pyramid up to a 2 RM doing doubles.

5 RM, means find a 5 RM, I do a triples and singles until I am ready to hit my 5 RM.

If you have ask someone how to warm up you haven't been lifting long enough for this program. We are not hand holders. And if you expect the people on this board to be hand holders you will leave feeling butt hurt.
Comment by Head Monkey — April 18, 2012 at 7:20pm
13. @JonG: the article was from the cross fit journal. The article does talk about how it focused on the delt more than the bench and how the bench to help with the press.
Comment by ian — April 18, 2012 at 7:31pm
14. This is like the JonG page today - sorry! I took a sickie which I imagined to be like Ferris Bueller's day off.....I was wrong!
ASWOD - 3x5 BS - 135kg
3x5 BP - 92.5kg
DWOD - 10x50yd flying starts - was trying to time with my phone and messed up most of them but those I managed to get were around 4.8s
Comment by JonG — April 18, 2012 at 10:10pm
15. @ian
Rip covers this in Starting Strength I think. He says that some coaches favour the incline over the flat bench because of more delt being involved. He then goes on to say that if you bench and press regularly, there's really no need to incline as you've got all areas covered.

Comment by Nathan Greaves — April 19, 2012 at 4:15am
16. can someone tell me what AHAP stands for? Thanks guys.
Comment by J-Roddious — April 19, 2012 at 4:40am
17. Head monkey speaks pure gold! That was outstanding!

@Jrod - As Heavy As Possible
Comment by JeffM — April 19, 2012 at 4:47am
18. CSWOD squat 2 365, 375, 385, 390
Press 5 RM 162.5# for warm up I did 4 rep at 135 and 1 rep at 170
DWOD as Rxd not really timed but around 9s

Comment by PBarr — April 19, 2012 at 7:17am
19. SQ: 3x5 @ 315, 355x1
BP: 3x3 @ 235

Sprint 6x60s

Last couple reps of each SQ set felt a little rough, but the Single at 355 felt money. Back was strong and core was tight.

Comment by Uncle Rico 195/6'/34/M — April 19, 2012 at 7:26am
20. ASWOD: BS 3x5 @ 310, very last rep was ugly but it's all good. BP 3x5 @ 255.

ADWOD: Never really understood the flying start / sprint distinction either. I need 10 yards of a dead sprint to get up to max speed anyhow. 10 x 60 yards all out, untimed.

Re: the Mark Cavendish references yesterday. I always figured he could probably squat a house; looked it up at found he doesn't lift weights (http://www.guardian.co.uk/sport/2008/nov/23/mark-cavendish-tour-de-france). FML.
Comment by CW — April 19, 2012 at 7:40am
21. Note: If you have to ask what 2,2,2,2 means you probably should still be hitting the ASWODs as you haven't picked that up yet.
Another good day. Thanks CFFB.
Comment by Gabe — April 19, 2012 at 8:02am
22. CSWOD: Squat 4x2: 80/90/90/95kg; Press 60kg x 5; Dumbbell Rows (misread) - 3 reps per side with 32kg
DWOD: 10x50 flying 50s as Rxd on slight hill, no times
Comment by Geoff P — April 19, 2012 at 8:13am
23. To me, flying starts are to freeway on-ramps as sprints are to street racing at a stop light. One sees a gradual acceleration to max, while the other is pedal-to-the-floor 0-to-max. The overall 50 yd time may be similar, but the stimulus is different.

Or in volleyball terms (which I know you all identify with....haha), flying starts are like hitting, sprints are like chasing a bad pass.
Comment by Ingo B — April 19, 2012 at 8:15am
24. @Ingo - In my case I'm driving a dump truck...
Comment by CW — April 19, 2012 at 8:21am
25. Oly meet Saturday.

Snatch @ 77kg, opener
Clean and Jerk @ 88kg, 90% opener
Front Squats 5x1 @ 97kg, C&J opener
Comment by McQuilkin — April 19, 2012 at 9:00am
26. Ended up at 265#x2 squat
I decided to do some jerks instead as it's a lift I haven't done a lot of... nothing crazy weight wise more working on form and tech.

Subbed flying starts for 100m Row sprints as I can't run due to medical issues.

Comment by Jamie — April 19, 2012 at 10:09am
27. @JonG I just wanted to make sure, I'm still doing the amateur (even after lifting for 6+ years). I like CFFB because it gives me a solid strength plan where before I'd neglect it too much.

Again, that's what I assumed. I see 2,2,2,2 is just a different stimulus, I suppose you'd be a little weaker with this protocol vs a typical warm up for a 2 rep max. Also, what's your thoughts on doing a higher 1-2 rep above say a 5 rep max on the warm up to get your CNS extra ready?

Thanks guys.
Comment by Kyle — April 19, 2012 at 10:23am
28. ASWOD:
Back Squat 3x5@305#. 4(5f),3(4f,5f),2(3f,4f,5f). Big time disappointment considering 300# felt great on Monday.
Bench Press 3x5@217.5#. 5,4(5f),4(5f). Wasn't feeling the bench today. Couldn't keep my shoulder blades pinned back and just felt off. Should be able to get it next week.

DWOD:
10x50yd flying starts. Done as rx'd. Timed the first and second ones, but felt like I was focusing too much on starting and stopping the clock at the right time and not focusing enough on the running, so stopped timing. Felt a lot faster when I stopped timing.

I feel like I'm getting close to the end of my amateur LP. Stalls and resets are getting a lot closer together in every lift except deadlift, which is still moving along nicely. Will eat more and try to get better sleep over the next few weeks to see if I can milk the LP a little longer. Might also start adding 2.5# per squat day instead of 5#. When I went from 10#/week to 5#/week in my deadlift it helped keep it moving weekly.
Comment by Pep — April 19, 2012 at 10:45am
29. BP 1x5@165, x3@200, x1@230, 245x11 (PR)
Dead Squat 295x2, 315x2, 325 2x2
Db rows@100# 12, 11, 9
Sprints all around 7 seconds
Comment by AP — April 19, 2012 at 10:45am
30. Squat 3x5 325
Bench 3x5 285
Flying starts as rx'd, but untimed...

Street Rugby + The Black Keys = Winner
http://www.youtube.com/watch?v=19cdZm-gLQw&feature=youtu.be

M/39/5'7"/200
Comment by Football Ready — April 19, 2012 at 10:58am
31. ASWOD: BS 240/242.5/245, BP (missed this last week) 197.5
Squats felt good. Looking forward to hitting all three sets on Monday at 245. Been training for a number of years. First time ever with this depth and load. So good.
DWOD: flying starts were way better than the 60 yard sprint. Tried self timing, blows. High 7's. Slow guy here.
Comment by Longo — April 19, 2012 at 11:01am
32. ASWOD- 3x5 Squat @ 340lbs
3x5 Bench @ 282.5lbs
DWOD- Rx'd no times
Comment by BEASLEY ISTAN 39y/o 75" 212lbs — April 19, 2012 at 11:21am
33. Short on time today and wanted to test my squat so did the CSWOD.
315x2, 335x2, 355x2, 375x0, 365x1. 355 felt really good. After that, not so much. Fun diversion from ASWOD for a day.

Comment by Pollack — April 19, 2012 at 12:01pm
34. A question for followers of the amateur program : does anybody manage to honour the Thursday squats? On Monday I hit 3x5 at 152.5kg (new pb), on Tuesday I deadlifted 210 x 5 (new pb), and when I got under the bar for my final warm up on the squat at 120kg, my legs basically told me to gfy. The same thing happened last week. I had a pretty long day at work and to be honest my head wasn't in it, but that's two Thursdays in a row I've bitched out. Was just wondering if I was the only one that this happened to!

Also listened to my body and binned the sprints. Feel like they would have been a bridge too far.

If anyone has experienced or is experiencing similar things I'd like to hear how you overcame it, or if you just accepted that Mondays were the only day you could add weight to your squats.
Comment by Woody — April 19, 2012 at 12:25pm
35. @woody, I am still working the amateur LP and I add weight most every Thursday. You know how I do that? I read the website and it tells me to. All sarcasm aside, thats part of the beauty of the program, the fact that it absolves one of all the self doubting and second guessing and other crap that will hold you back. Really baby yourself Wednesday, but then go out there and get after it!
Comment by CW — April 19, 2012 at 12:47pm
36. Anyone had any success building a cheap but reliable squat rack? I want to have one to carry or keep outside for those times like Monday's squat/sprint
Comment by Charley — April 19, 2012 at 12:59pm
37. @ charley

http://homemadestrength.blogspot.com/2011/04/more-than-just-squat-stands.html

This is what i made when i left my Box.The stands sit out side but they are covered. Been about 4 months and they are holding up fine. Cost me less than 40$.
Comment by Boston Kevin — April 19, 2012 at 1:06pm
38. ASWOD: Squat 3x5 325#
BP 3x5 250#
DWOD: rx'd, no time, afap
Comment by Cam — April 19, 2012 at 1:12pm
39. Squat 3x5 @77kilos
BP 3x5 @33kilos

Cal max per Min:
1. 18
2. 17
3. 14
4. 16
5. 11
6. 13
7. 12
8. 13

For sure felt like I wanted to throw up by round 3/4. Ugh such a hard workout to get through. But I made it, yay!! Can't wait to come in tomorrow :)
Comment by Chelsey <3 LFL — April 19, 2012 at 1:40pm
40. @woody

I like to hit box squats come Thursday. They take a slightly less destructive toll on the body IMO.
Comment by Patrick — April 19, 2012 at 2:24pm
41. CW - if you're a dump truck, does that mean you cut others off, slow down, and proceed to pelt them with whatever you're carrying on your back?
Comment by Ingo B — April 19, 2012 at 2:33pm
42. CSWOD
-Squat - 315, 325, 335, 345
-Press - 165 - missed #5 - balance was all off for some reason
-BO Rows - Used BB @ 185# - 8,8,7

DWOD
-Untimed, felt good
Comment by tyler_nh — April 19, 2012 at 2:49pm
43. ASWOD: BS@290# (NARROW stance, feet parallel)
Accidentally did BP on Mon so did Press @ 137.5 (2nd attempt) 5-5-3

DWOD: Pouring here in Sconnie, with no Health Insurance a slip in the back alley would be a problem. Did 9 Min AMRAP of 3 Skin da Cats, 6 Burpee box jumps, 30", 9 Cal Row....5 Rounds.


Comment by XfitWarrior 27/5'11"/206# — April 19, 2012 at 3:00pm
44. ASWOD:
3x5 sq at 240lbs
3x5 bench at 195lbs
Comment by Caine m/18/5'10"/160lbs — April 19, 2012 at 3:17pm
45. 1. Back Squat doubles: 405, 425, 435, 440 both Miquel and me
2. Press 5RM@205... tried 225 and got 3. Miquel @ 175
3. Rows: Miquel 120xa bunch, 130x5 each, 135x5 each; me 150x4 each, 5 each, 5 each
4. My fastest flying 50 from start of accel space to finish was 8:21, and Miquel was smoking me, which is just fine and dandy. I'd guess he was running a lot of sub-8's on this.
Comment by Capps — April 19, 2012 at 3:18pm
46. another late post today.

squat doubles 335, 365, 390 (pr), 365
press 5rm @ 145 (pr)
rows @ 100, 10, 10, 10

dwod rx'd. no times.

Comment by aage — April 19, 2012 at 3:43pm
47. Aswod
Squats 3x5
250
260
265

Bench 3x5
210
215
215

Sprints as rx'd

24yo/5'10"/172lbs - south carolina
Comment by Elf — April 19, 2012 at 3:51pm
48. Aswod SQ 335 (2) 320(2)ended up dropping to 315 not a good day
Press 165

RX'd untimed
Comment by Dave Rossi — April 19, 2012 at 4:11pm
49. ASWOD
Squat 3x5 295#
Bench 3x5 227.5# (only 4 reps on last set)

No time for DWOD today.
Just got a tub of Scivation Xtend in the mail today, first time taking a BCAA supplement during the workout. Felt strong on squats, not sure if it was the Xtend or just a mental thing. Also got my 1.25# plates from Rogue in the mail yesterday so I can make smaller weight changes for bench and press.
Comment by Will R - 29/5'11"/190# — April 19, 2012 at 4:23pm
50. Aswod: squat- 235, 255, 255.
Bench- 185, 190, 195
Dwod: did all springs but didn't time....
Comment by mike — April 19, 2012 at 5:23pm
51. CSWOD: 355/375/390/400 These felt great heavier next time.
160x5 PR
100# DB 18L/15R

DWOD: fastest sprint 5.34

It feels sooooo good to sleep normally again...
Comment by RobW — April 19, 2012 at 5:43pm
52. Tbs: aswod squat 305x3x5, bench 207.5
Kami: aswod squat 200x3x5, bench 160
Sprints have to be thrown in with dwod tomorrow. Thats gonna suck.
Comment by Tbs and Kami — April 19, 2012 at 5:48pm
53. Cswod
Sq 280,290(1+1),300x(1),290
Press 5rm 135
Db row 1.5pd 20-24,2x2pd 20

No time for Dwod plus still feeling run down from Monday

Comment by Cruz — April 19, 2012 at 6:57pm
54. CSWOD
Squats. 365x2, 385x2, 405f, 365x2, 365x2. Utter disaster.
Press. Up to 155x5. Way weak today.
Rows. 92. 3x10 each side

Sprints. Somewhat fast. Got pretty sloppy on the last few.
Super weak and sluggish today.
Comment by Brett_nyc — April 19, 2012 at 7:14pm
55. @Kyle - for squats I often warm up with a few heavy singles prior to hitting my 3x5. I do this for 2 reasons. 1) like you say, its a good way to prepare the body for a heavy 5.
2) Its good to practice singles!
I only do this for squats and press.
Comment by JonG — April 19, 2012 at 11:45pm
56. PSWOD- squats- 275x2, 285x2, 295x2, 305x2
press 5RM- 155
100 lb. kettlebell rows- 15,12,12
DWOD- all sprints felt explosive and pretty good.
Comment by Lyle N. — April 20, 2012 at 2:03am
57. CSWOD
- Squat 2@315, 335, 355(PR), 365(PR)
- Press 5RM@143 (140 and 6 collars).
- One Arm Row@48kg 14, 14, 13 (both same)
DWOD
- Rx'd. First 6 felt great.
Comment by Shawsie — April 20, 2012 at 4:29am
58. CSWOD;
BS 2s-365,385,405,425(1),
Press 5RM-175,
DB Rows-105-12/12/12
Comment by cgpilot — April 20, 2012 at 7:14pm
59. ASWOD: squat: 235#, bench 200#
DWOD: fastest - 6.34 sec., slowest - 7.01 sec.
Comment by Ingo B — April 22, 2012 at 2:55pm

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