Friday, 12.21.12: Daily WOD

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As many rounds as possible in 12 minutes:

30 Overhead Walking Lunge 45 lb plate
10 Ball Slams - 40 lbs

*Plate has to be locked overhead with straight arms. 
*15 lunges with right leg, 15 lunges with left leg.
*Back knee has to touch the ground to count as a rep. 

Post times to comments. 

Kelli Cramer - CrossFit Maximus

WOD Demo with Luke & Cali

45 Comments:

1. Suggested Warm-Ups?

I'm 165#, did 240# for my 3x5 Squat. I warmed up with 135x8 and 195x5. Does that sound about right? Thanks for help.

Tried to do bench press but my shoulder still feels f'd up... real frustrating.
Comment by Mike K — December 20, 2012 at 4:50pm
2. What is a good sub for ball slams? Thanks!
Comment by Mike — December 20, 2012 at 5:58pm
3. Damn! I have a 50# slam ball sitting under the tree that would be nice to have for this...
Comment by Tony — December 20, 2012 at 6:05pm
4. Im staying with family Middletown new jersey. Anyone know of a place I can workout. Anything will work. Please help
Comment by wolfister — December 20, 2012 at 6:10pm
5. @ Mike
Just watch the WOD Demo video below the picture.
Comment by Craftman — December 20, 2012 at 6:12pm
6. @Mike- dick punches.
Comment by Coco — December 20, 2012 at 6:14pm
7. Too funny. Best example of some necessary punching I can remember.

I've seen enough. If Kelli happens to be unattached and wants to move to Oklahoma, she is more than welcome in my garage gym...
Comment by TRuss — December 20, 2012 at 6:27pm
8. @ mike if you don't want to watch the video how about typing ball slam sub into google and see what happens.
Comment by Jacob — December 20, 2012 at 8:05pm
9. First off @mike, why would you be so lazy.

Two, Kelli will you marry me? LOL
Comment by monster — December 20, 2012 at 9:58pm
10. There aren't many med balls in Kuwait. My Internet also sucks and the video won't load. Jesus Christ, lighten up
Comment by Mike — December 20, 2012 at 10:16pm
11. ASWOD 5x3 power cleans @ 175#(PR), DWOD got 4 rounds + 11 lunges with 45# plate/20# dyna ball.
Comment by Ryan G — December 21, 2012 at 12:23am
12. @ Mike go to the px or the bazar buy a soccer ball cut it open. Then fill with sand. Then tape the shit out of the ball. Or i am sure u can find a sand bag.
Comment by Patrick W. — December 21, 2012 at 4:02am
13. week behind:
ASWOD Power cleans @ 215 (supposed to do 227.5 on linear, could not get 1 for some reason so I dropped to at least get some reps in. Bottom line is this: Cleans kicked my butt today...BAD)

DWOD 3, 300 yd shuttles with 5 minutes rest in between
:54, :57, :56

Those were harder than I thought they would be too. Rough day all the way around

TGIF
Comment by SCHS 6'3/203/29 — December 21, 2012 at 4:37am
14. ...just realized I screwed up. Was supposed to clean 225 today. Now I don't feel so bad I guess. I may try to get loose and do them again in a few hours
Comment by SCHS — December 21, 2012 at 5:05am
15. In-Season flow:
SWOD:
Strict Pull ups 2 x max reps - 3 min rest
18/12
then
5rds
3 Deadlifts, 315lbs
5 clapping Pushups
40yd sprint
1min rest
30s
25s
22s
21s
17s
*odd how I got faster as I went along but it's all good*

Comment by JPizzle — December 21, 2012 at 5:06am
16. CSWOD: hang PC to 205. tried 215 but failed twice. 205# matches my PR. then 4x2 at 185#

DWOD: 4 rounds plus 15 lunges. This was brutal and I wasnt even moving fast.

Happy Birthday to Tone, by the way.
Comment by IX F.K.S. — December 21, 2012 at 5:20am
17. Mike, go find something, anything, heavy and proceed to assault the earth with it.
Comment by Smuggler — December 21, 2012 at 5:59am
18. SWOD: no cleans so front squats with fkd up half rack 2RM @ 200 and 4x2 @ 185
DWOD: very modified using 60# sandbag ground to L shoulder (no slam), 20 lunges with 15# plate. 5 rounds + 10 reps. Progress.
Comment by TRuss- 36/5'11/173 — December 21, 2012 at 6:24am
19. I keep getting stuck around 120 on the PC. I am a stickler about form and tend to pump the brakes really hard when I start to get some elbow flaring. Any advice/assistance exercises I can use to get stronger on the clean? I think I am just in it for the long haul on the slow progression sadly.
Comment by Andrew K. — December 21, 2012 at 6:39am
20. CSWOD hang clean 1 rm 215 (new PR, finally getting some improvement on power movement)
Is it normal to have a 1RM hang clean 5 pounds ligther than power clean?
4x2 at 195#
DWOD 4 rounds
Comment by PBarr - 39/5,11/200 — December 21, 2012 at 7:05am
21. meant power hang clean not hang clean
Comment by PBarr - 39/5,11/200 — December 21, 2012 at 7:06am
22. Keep at it Andrew, you may want to consider supplements. I know BCAA helped my strength a lot. Keep the technique on point.

Comment by Jon G — December 21, 2012 at 8:47am
23. @ PBarr

Only 5 # gap? Usually it's more due to momentum from the first pull. There are some great assistance exercises on catalystathletics.com
The 3 position clean is especially helpful in getting those first and second pulls squared away.
Comment by RobW — December 21, 2012 at 9:41am
24. @Andrew K

Just in case you haven't been focusing on keeping your shoulders over the bar, check out this relevant post:

http://spencergarnold.wordpress.com/2012/12/19/dont-leave-the-bar-naked/


Comment by Ben R — December 21, 2012 at 9:45am
25. @Andrew K- I don't see your squat numbers the last few M, Th. If you are stuck at 120, it sounds like you need to get stronger, period. Squat more and eat. Might be wrong, so if you provide other info (lift #s, age, bw), others can provide more helpful information.

@PBarr- interesting question to which I am not expert enough to answer. What's the purpose of the first pull? Loading the hamstrings? Greg Everett in this article says to put yourself in optimal position for the second pull (http://www.catalystathletics.com/articles/article.php?articleID=49). Might be worth a read.
Comment by TRuss — December 21, 2012 at 9:47am
26. Thanks for the ball slam subs examples. Look forward to seeing more wod demos.
Cali need to see you when you make a visit back to DC!

SWOD:
DL 3x5 - 285
BP 3x5 - 175
WOD:
Yesterdays w/24kg kb
Chin Ups w/pause
10, 8, 7
Comment by JP — December 21, 2012 at 10:00am
27. Made up Thursday and Friday SWODs today on limited sleep/food. Mediocre #s, but I got under the bar which was the goal.

CSWOD
- 1RM@225. 4x2@205.
Comment by Shawsie — December 21, 2012 at 10:30am
28. First time posting, just started following CFFB, after coming back from some injury.
SWOD: PC worked up to 140.
DWOD: 5 and change, started with 25lbs, but went to bw cause I'm a puss.
F 29/165/5'3

Comment by Abra — December 21, 2012 at 10:39am
29. PC - 185, 195, 205, 215, 225lbs
4 rounds even
Comment by Redman — December 21, 2012 at 11:56am
30. @PBarr - To me that signals that you probably have some inefficiency in the first pull. Get a video, a coach, or both.
Comment by Shawsie — December 21, 2012 at 12:56pm
31. ASWOD: Power Clean 5X3@235

DWOD: 4 rounds + 28 lunges
Comment by Aaron B M/23/190/6'0" — December 21, 2012 at 2:36pm
32. CSWOD: 1RM @ 260, 4x2 @ 235
DWOD: 5 rounds even
Comment by B Wengs — December 21, 2012 at 2:59pm
33. CSWOD: 235 high hang off blocks.
DWOD: 4 rds 45# plate OH + 45# plate slam. Those were weird. I need a fucking slam ball.
Comment by RobW — December 21, 2012 at 3:56pm
34. ASWOD PC 240

DWOD 3 rounds and 12 lunges
Comment by Mike J — December 21, 2012 at 5:28pm
35. CSWOD 165# 1 RM and 150# for 4x2. 3 rounds.
Comment by Goose — December 21, 2012 at 5:36pm
36. Tried to post yesterday but apparently the "secret code" thing didn't like my phone so I said f@ck it after about 20 tries... yesterday was a good day though including a 225 hang power snatch, a 315 5RM bench, 12 reps @ 265 and used 345 for that hellish 18x1 squat workout. Today:

1. Power clean from boxes 1RM@265 (poo), 4x2@245
2. Did 15" box step-ups (after 12 years of football and 6 years of rugby, my knees and healed sports hernia don't dig lunges...) and 30# MB (biggest we have), 4 rounds even.
Comment by Capps — December 21, 2012 at 5:51pm
37. ASWOD: 5x3 PC @185
DWOD: 4 rounds even
Comment by BS — December 21, 2012 at 6:02pm
38. ASWOD
- Power Clean: 5x3@185#; landed all pretty high, need to work on a longer pull to the high hip vs. mid-thigh; worked on getting elbows around faster; wrist felt pretty good throughout

DWOD
6 rounds+6 lunges (may have been 5 rounds?)
- used 45# plate for lunges and touch'n'go "slams"
- hammies got worked hard, and shoulders were tired too
- 3rd day in a row working out and making up the past 4 days, feel real beat up
Comment by dredlocked — December 21, 2012 at 6:15pm
39. ASWOD HPC 3@195, 4x3 @ 200. DWOD plate overhead got old real quick so just held the plate, reduced to 20 steps and 10 american kb swings at 55#...secret squirrel sauce i know...
Comment by CW — December 21, 2012 at 6:57pm
40. Brutal 4 rounds 9 lunges
Comment by Brian Johnson — December 21, 2012 at 7:28pm
41. ASWOD: Power Clean 5x3 @ 135#.
No DWOD today. Body is hurting...need to get more sleep and clean the diet up.

33/6'/173
Comment by Geoff P — December 22, 2012 at 8:28am
42. ASWOD: 180
DWOD: 5 rds + 12 reps
Comment by JH 34/5'8"/165 — December 22, 2012 at 12:52pm
43. Power snatch 1RM - 125#, 4x2 @ 110

DWOD - 50# ball - 5 rounds, 3 lunges. Diabolical.
Comment by Ingo B — December 24, 2012 at 2:54pm
44. Hang power snatch.
Comment by Ingo B — December 24, 2012 at 4:58pm
45. The burpees ralley add up. Good work this morning Rian, Marcus, and Pete. Clock malfunction this morning so no time recording. Best estimates places it at around 11 minutes, give or take a minute or two. Mental battle and victory for me today during the WOD. According to Rian's encouragement, you can always do one more burpee!
Comment by Romi — January 3, 2013 at 12:14am

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