Saturday, 12.22.12: Daily WOD

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As many rounds as possible in 12 minutes of:

3 Push Press
7 Front Squats
1 Rope Climb 15"

*Use 75% of 1 RM Push Press from 12-17-2012 for both Push Press & Front Squat

Post loads used and rounds completed to comments. 

Nick Steinsvaag

Rope climb subs with Cali and Luke

35 Comments:

1. week behind

1km stone carry at the front 65kg. every drop 3 tire flips @ 200kg
36mins
Comment by RD — December 21, 2012 at 4:46pm
2. Alternate for rope climb?
Comment by Nicholas — December 21, 2012 at 5:01pm
3. Nicholas - punch yourself in the dick
Comment by Dave — December 21, 2012 at 5:27pm
4. Nicolas, excellent question. I really wish Luke & Cali would shoot a video for that very subject. If they don't, I suggest max effort dick punches.
Comment by Ingo B — December 21, 2012 at 5:36pm
5. Three Dick punches ass clown.
Comment by Dick punch for nicholas — December 21, 2012 at 5:45pm
6. Then use my dick for the 15' climb..
Comment by Kyle — December 21, 2012 at 6:06pm
7. @RD working a week behind of who's program.
Comment by Jacob — December 21, 2012 at 6:15pm
8. Im pretty sure I can figure this one out, but maybe john just wants us amateurs to sit this one out..?
Comment by DavidMck — December 21, 2012 at 6:16pm
9. The fact that CFFB went out of its way to put in bold, "rope climb subs" makes this even funnier.

Comment by TRuss — December 21, 2012 at 6:32pm
10. @Jacob.....CFFB
Last week was a 2mile hike carrying pack, plate or whatever, I'm doing strongman so I sub movements/implements that strongman use and follow the CFFB template

Some times I do PM sessions for strongman tech such as footballers would use field practise and skills. I use the strongman events in a linear progression fashion worked out backwards from a specific comp date.
Comment by RD — December 21, 2012 at 6:34pm
11. Drove 20 hours in last 2 days. I've arrived in my new hometown. Moved into high rise building so had to break it in. Did 100 flights of stairs w 30# backpack. Going to try to get back to the regular scheduled programming tomorrow and see if the elbow will cooperate. I miss training. I've written down every workout since in-season ended, I plan on starting there.
Comment by Skeeter — December 21, 2012 at 7:44pm
12. Just want to point out it wasn't me that asked the question... So please - no dick punches for me.
Comment by Nick Steinsvaag — December 21, 2012 at 7:55pm
13. By the way, I like the comments here almost as much as the programming.
Comment by Skeeter — December 21, 2012 at 7:59pm
14. I'm disappointed in the luke:cali ratio in the vids. I'd like it to be flipped.
Comment by Dave — December 21, 2012 at 8:45pm
15. Maybe Cali will rock some bootie shorts and sports bra next vid. Bc Luke is not helping my spank bank.
Comment by Dave 2.0 — December 21, 2012 at 9:51pm
16. Surely Nicholas was taking the piss.. For his sake, I hope he was.
Comment by BenOz — December 22, 2012 at 12:09am
17. @Nicholas. Towel Pullups are a good one.
Comment by Wilson — December 22, 2012 at 1:24am
18. How many towel pull ups would be a good sub for the 15 foot rope climb?
Comment by Chris — December 22, 2012 at 4:19am
19. On the ASWOD program, so I wasn't sure how much weight to do. Ended up using 95# and getting 6 rounds done with rope climbs, despite my aggressive hangover.
Comment by Ryan G — December 22, 2012 at 6:50am
20. 4rds, 155lbs for ppress and fsquats, sub'd climbs for 6 towel pu's. Yay me.
Comment by majindan — December 22, 2012 at 8:05am
21. @ Chris, 6 would probably suffice, alternate sides and hands, just to simulate pulling on a rope and to work both sides evenly. If you don't feel like it's doing enough, then bump it up to 8.
Comment by Wilson — December 22, 2012 at 9:05am
22. DWOD with 155 and 6 towel PU
6 rnd + 3pp+ 2 fs
Comment by PBarr 39/5.11/200 — December 22, 2012 at 9:29am
23. Different change of pace today:
Plyo/Jumps training
then
Some Posterior-Chain Work:
Step-Ups 3 x 10 @ 60lbs DBs-each hand
Leg Extensions 3 x 10 @ 220lbs.
Leg Curls 3 x 10 @ 170lbs.

Comment by JPizzle — December 22, 2012 at 10:32am
24. Great Workout...here in Alaska and I feel that air the past three days.
Did 6 Rounds at 135.
Comment by Vernard Jenkins — December 22, 2012 at 11:32am
25. M/26/6'3/200 DWOD @ #160. Completed 4 rounds
Comment by A. Langmo — December 22, 2012 at 11:52am
26. DWOD:
Push Press at 183.5
Front Squat same weight as Push Press
1 rope climb as RX'd
5 Rounds
Comment by ian — December 22, 2012 at 11:52am
27. 9 rounds + 3pp + 2front squat

Didn't have a rope so I did towel pull ups. Only did 4 towel pull ups per round though, looks like maybe I should have done 6 or 8.
Comment by Aaron B M/23/190/6'0" — December 22, 2012 at 12:23pm
28. Oops forgot add that I used 115 for the pp and squats
Comment by Aaron B M/23/190/6'0" — December 22, 2012 at 12:24pm
29. @TRuss...in response to your response to my question regarding increasing PC weight:
M/5'9.75"/190
Amateur Strength Progression, 1RM untested for all, so all stats are from last 3x5 workout:
Squat 195# (was 215 before I sprained my ankle three weeks ago and had to take time off)
DL 255# (moved up to 285# before I deloaded to correct form issues)
OHP 120#
Bench 180#

I feel like I already weigh a little too much for my frame...trying to get the diet back on track after slipping
Comment by Andrew K. — December 22, 2012 at 2:32pm
30. Mixing up the schedule...going out of town Tuesday so going to move monday and tuesdays workouts up a day. So today took a rest day with 1 hour of low impact cardio.
Comment by CW — December 22, 2012 at 4:50pm
31. Snatch 1rm - 145#
Snatch pull - 205# 3x3

DWOD - 3 rounds plus 3 push presses
Comment by Jeff H M/29/205/5'8" — December 23, 2012 at 1:43am
32. M/30/5'8/170

5 rds (3 @ 155lbs & 2 @ l35)

Comment by Brian — December 23, 2012 at 6:54am
33. M/27/190lbs/5'11"

8 rds 145# sub'd rope climb for 6 towel pull ups.

Air quality keeps going down in Kabul. Afghans are burning anything and everything to get a little warmth. Lungs on fire through the workout.
Comment by Billy Bob — December 23, 2012 at 7:15pm
34. DWOD
- Subbed 75# weighted chins for rope climb.
- 5 rounds
Comment by Shawsie — December 29, 2012 at 9:01am
35. Weight was 185
Comment by Shawsie — December 31, 2012 at 2:52am

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