Thursday, 12.27.12: Daily WOD

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Complete 8 rounds:

5 Singlel Leg Lateral Hops
20 yard sprint

*Rest 60 seconds between rounds
*Use a 12-18" hurdle or cone for the jumps.
*Alternate legs every round for 4 left and 4 right.
*On the fifth jump land and transition into a 20 yard sprint. 

Post fastest round to comments. 

Power Athletes - Afghanistan

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29 Comments:

1. Preemptive strike before the stupid happens.

I read this as stand on one leg and jump sideways (as in to the side) over a 12-18" tall hurdle or cone. Alternate legs by the round or something so that you do 4 rounds with each leg.
Comment by Greg Harris — December 26, 2012 at 4:38pm
2. Godspeed to the jumping challenged out there. Be smart in your selection of sh*t to hop over.
Comment by TRuss — December 26, 2012 at 6:32pm
3. what the eff is up with all these high rep squat protocols! Ouch! 5-7 seconds in the prior workouts was fine for the first few reps but that quickly becomes not enough rest. 10 seconds won't be much better.
Comment by kgw — December 26, 2012 at 7:11pm
4. Think ill use "a burning ring of fire" as my object :-) The post Rack Jerk and deceptively evil squats will have me hobbling out of the gym for sure.
Comment by Kevin_D — December 26, 2012 at 7:13pm
5. Love this Shit!!
Comment by Trose — December 26, 2012 at 10:48pm
6. I understand that (chest/)benching is not the focus of this program (for good reason). Would it be detrimental to for me to add some bench work on mondays alongside the ASWOD AND DWOD if I'd like to focus on my bench and chest a little more? Thanks in advance.
Comment by laxerjack — December 26, 2012 at 11:29pm
7. M/5'8/160

Rack Jerk- 187lbs

Sq 20*1-

First 10 @ 225
Second 10@ 235
Comment by DeployedCrossfitter — December 27, 2012 at 4:13am
8. @laxerjack....I sometimes use Saturday as an extra SWOD day and hit a few muscle groups that I want to strengthen which were not completely annihilated during the week. Most often I do Incline DB Bench, and will occasionally do Inverted rows, RDLs or split squats.
Comment by Andrew K. — December 27, 2012 at 5:14am
9. Week behind:
Bench 187.5lbx3x5 - felt good and can move up. The benching video has helped a lot.
Squats 225x2x5 - needed to give back/hammies a break after 100 good mornings on Tuesday. Still feeling rough today.

Dwod as rxd @ 70lb farmer carry
And 25 total chin ups w/ :02 hold at top
10,7,8

Might be time for a 4-5 day detraining soon...although the lack of recovery could also be directly related to horrible diet the past week. Time will tell
Comment by SCHS 6'3/200/29 — December 27, 2012 at 5:15am
10. ASWOD Squat 3x5@210, Bench 3x5@190, DWOD did not time each round, but definitely felt the squats when i was sprinting.
Comment by Ryan G — December 27, 2012 at 6:34am
11. DWOD: too fast to time ;)
actually I felt like I was running in quick sand!

Rack Jerk: @ 225# no speed in the hips today failed at 235# and 240# multiple times

Squat 20x1: @ 305# mentally tough but I'm starting to like these
Comment by Hirst 33/5'6"/175 — December 27, 2012 at 6:55am
12. ASWOD:
BS@330
BP@237.5

DWOD: 5.91 Rx'd
Comment by K. Lake — December 27, 2012 at 7:15am
13. Is a Rack Jerk performed from the front or with the bar on the back?
Comment by Chris — December 27, 2012 at 8:56am
14. SWOD:
Rack Jerk 1RM @ 235#
Squat 20x1 @ 320#
DWOD:
Rx'd, untimed.

@Chris, Rack Jerk from back squat rack position.
@Laxer, You have 3x5 Bench once a week, I'd say that is a pretty big focus in the program. Adding extra bench on Monday could screw you up for the remainder of the week. You're going to get another horizontal press someone in the week in the DWOD with a lighter load and higher volume, that should be plenty along side your 3x5. Rest is where you make your gains, sometimes less is more. Don't think add,add,add, continue with the Am Progression and reset when needed. Try increasing with lighter increments than the 2.5# if you have stalled already a couple times.
Comment by McQuilkin - CFFB — December 27, 2012 at 1:03pm
15. Adding some Oly work in too.
clean and jerk - 3rm - 180#
3x3 @ 90% - 155#
Front squat - 3x5 - 190#
DB bench - 3x5 - 80#

DWOD - single leg hop over kettle bells. Rowed for 100m each.

Hip and trap issues continue, front squats don't bother my hips and I can hold the db's in a neutral position and that doesn't hurt my traps.
Comment by Jeff H M/29/201/5'8" — December 27, 2012 at 1:23pm
16. Back to CFFB after a minor shoulder injury while trying out Outlaw to prepare for the Open. Never again. Miss my football WODs too much and want to actually enjoy my training.

CSWOD:
Easing back into things.
Rack Jerk 1 @ 110# (First time doing Rack Jerks. Felt weird.)
Squats @ 160# (about 70-75% of my 1RM)

DWOD at 12". Untimed rounds -- Had to do them inside due to about 4" of snow on the ground. Focused on effort & trying not to run over kids.

-CFSB



Comment by Emily C — December 27, 2012 at 1:53pm
17. CSWOD
Rack Jerk 1RM 325lbs, PR
Squats 20x1 @ 380lbs, 10lbs heavier then last week, paying for the new PR on Monday haha. Pretty sure around 4 reps left I was cursing John.
DWOD
No Times done with 12"
CFSB
Comment by Carl C — December 27, 2012 at 2:28pm
18. Shaking the dust out after 5 days off with some garbage in the gas tank.

CSWOD: RJ 265/Sqt @ 340#
DWOD: 5.92 R/5.84 L. It took a few to get the footing right.
Comment by RobW — December 27, 2012 at 2:54pm
19. Bench press 3x5 at 275, Did high rep squats instead. Gonna take next week to deload. Recovery isnt coming as fast and gains have stalled on my squats.
Comment by Jarrod — December 27, 2012 at 3:39pm
20. 1. SL Lateral Jumps over ~12" cone. The first few were not terribly stellar but I was finishing the last few at around 5 seconds for whatever that's worth.
2. Rack Jerk 1RM@330
3. Doing a CF "throw down" at the request of some of my friends this weekend so I skipped the squats this time and did some weighted sit-ups instead. Taking tomorrow off too and participating in "active recovery" by helping one of my buddies move.
Comment by Capps — December 27, 2012 at 3:40pm
21. DWOD completed

ASWOD
Squat 400
Bench 295
Comment by Mike J — December 27, 2012 at 4:10pm
22. ASWOD: Back Squat 3x5@275...very tough, got the reps
Bench Press 3x5@195

DWOD: completed outside, not sure if i got the required height
Comment by BS — December 27, 2012 at 6:08pm
23. CSWOD - first time trying a rack jerk, 175# 1RM. Feeling pretty sluggish after the holidays so stuck to 225# for the 20 squats. Kept getting calls before I could finish the WOD.
Comment by Goose — December 27, 2012 at 7:32pm
24. DWOD
- Rx'd
CSWOD
- Rack Jerk - Missed 260 3x. Goes overhead easily, can't stabilize left shoulder.
- Squats 20x1@335(80%).
Comment by Shawsie — December 28, 2012 at 5:23am
25. Make ups

ASWOD
- Squat: 3x5@285#; felt heavy today, haven't done much for the last few days.
- Press: 3x5@110#; paused at the bottom of each rep
- Press lockout (top of head to lockout): 3x8@110#; want to see if these will help my HSPU

DWOD
EMOTM 12
1 Power clean @185#
5 CTB pullups
- Cleans got a little tiring, have to get elbows around quicker and pull higher/longer
- Pullups were easy
Comment by dredlocked — December 28, 2012 at 8:21am
26. ASWOD
Squat: 3x5@195; getting back into after a badly sprained ankle. Posted a form check on r/weightroom and my knee cave in is getting less and less.
Bench: 4x185, 4x185, 5x185; last set I got a spotter. I probably could have hit the fifth reps on the first two sets if I had a spotter then too. This is the second week failing at 185. One more try and then i'll de-load.

DWOD: untimed
Jumped over an empty water bottle (approx 7.5"); my ankle is still recovering and I wanted something that I could land on safely in case I didn't make it. Could have gone to the full 12" though.

New years resolutions: get back on paleo and post on here daily despite being weak. Cheers to all you CFFBallers out there, especially those that serve our country. Have a safe and happy new year.
Comment by Andrew K. — December 28, 2012 at 9:30am
27. CSWOD:
1RM Rack Jerk @ 110lb
20x1 Squat @ 127.5lb

Thought the squats were going to be deadly, but not *quite* as bad as I thought they were going to be. I think these high-rep-relatively-heavy sessions are pushing up my 1RM more than anything else I've tried.

Comment by V — December 28, 2012 at 2:03pm
28. CSWOD: Rack Jerk 1RM - 215#
Squat 20x1 - 305# (11), 295#(9)

DWOD - 2x10 yd, but did the hops incorrectly. One legged jump and landing, then sprint. Oops. 17.5" hurdle (45# bumper plate on end). Fastest 9.59 sec, slowest 10.19 sec.
Comment by Ingo B m/5'10"/185#/98 — December 30, 2012 at 2:42pm
29. Upon review, I may have actually done the DWOD correctly after all. Oh well, who cares? I doubt anyone is reading this anyway.
Comment by Ingo B — December 30, 2012 at 3:28pm

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