Monday, 02.08.10: Daily WOD

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Complete 4 rounds for time:

Full Gasser
5 Hang Power Cleans 185 lbs

*Rest 1 minute between rounds.

Post fastest round to comments.

Compare to 092809

Billy Griffin - # 65 Center

54 Comments:

1. guys what is a full gasser?
Comment by danilo — February 7, 2010 at 8:04pm
2. an explaination of a full gasser can be found under the exercises tab of "FAQ" at the top.
Comment by T.B. Fetherston 21/ 5'10"/170 — February 7, 2010 at 8:46pm
3. Test
Comment by test — February 8, 2010 at 7:09am
4. Ugliest colors in football.
Comment by Matthew Quigley — February 8, 2010 at 7:10am
5. Uggghhhh That one was a great asskicker.
SWOD - Handstand holds total time 7:58 with 4 minutes of rest so average just under a minute on all. Would have been longer if Shane wasnt cracking jokes while we here upside down.

DWOD - as rx'd done in 60yd shuttles instead of 53. It was just easier to run to wall and back. Times were 1:01, .58, 1:01, 1:01. I love hang cleans!

That was one of my favs. BTW..... WHO DAT!!

GFY!!

Comment by Trose — February 8, 2010 at 8:35am
6. Congrats to the Saints and thought Super Bowl commercials were pretty disappointing. Although, the Bud Light autotune one was pretty funny.

CSWOD= OHS: 185 kept it somewhat lighter to get form. Wrists were really tight this morning.
Press= 130(pr)

WOD= Fastest round 2:35.


WORD.
Comment by C. Lake — February 8, 2010 at 8:36am
7. Go Gators!
Comment by Brady — February 8, 2010 at 8:43am
8. handstand holds 1min first set around 40 seconds on rest of them.
WOD subbd dbl unders for gassers, horrible @ them so they gassed me worse than running lol
Other wise as rx'd
Comment by greg b — February 8, 2010 at 8:47am
9. John, what are your thoughts on sprouts, including beans and grains (ie soaking for 12-24 hours, then letting them sprout like they would in nature)? Lots of health claims and seem to pass the paleo test of non-processing.

CSWOD: OHS at 185/175
DWOD: subbed 12mph on treadmill 1% incline for 0.13mi. All HPC unbroken. 1:07/1:06/1:06/1:06.2
Comment by Tito — February 8, 2010 at 8:49am
10. My bad, fastest round 1:35.
Comment by C. Lake — February 8, 2010 at 8:55am
11. Squat 170X5X3
Press 100X5X3
DWOD: @ 145# 8:07 including breaks
Comment by AJM — February 8, 2010 at 8:58am
12. Handstand holds total 2:75 sec. total for 5 rnds
Wod RXD, 1:01,1:00,1:02,59,59
Comment by JayBird — February 8, 2010 at 9:13am
13. #9 Tito,

Sprouts such as beans and grains do pass the Paleo test of non-processing however, they epically fail the Paleo test of being a food that contain gluten/anti-nutrients and are gut irritants and did not exist in the diet of Paleolithic people. Additionally, raw legume sprouts are actually higher in antinutriants/toxins than cooked or processed legumes so even mainstream nutritionists warn against eating too many of them in one sitting.
Comment by Jesse Gray — February 8, 2010 at 9:23am
14. ASWOD: Squat 3x5 @ 165 kg - Press 3x5 @ 67,6 kg
DWOD: Subbed 230m row for the gassers. Fastest round 1:51. Struggled to maintain my grip on the HPC's, even though I used lock grip and plenty of chalk. That sucker kept flying out of my hands! Badass workout otherwise. Kicked my ass good!
Comment by Dixen — February 8, 2010 at 9:58am
15. CSWOD: OHS @ 135, SP @ 120 (5# increase)
DWOD: 4:14 subbed 12 mph on treadmill for 0.12 mi. HPC @ 135.

Do you see a problem supersetting the strength WOD when the number of sets match? I did it today to save time.

Comment by Anthony R — February 8, 2010 at 10:07am
16. dudes, if 185# is beyond my 1RM of HPC, what do you rec scaling to? thanks!
Comment by durrtvegas — February 8, 2010 at 10:08am
17. SWOD
1:10, 1:01, :52, :45

DWOD
8:30
Comment by kris kepler — February 8, 2010 at 10:27am
18. SWOD: HS holds 1:06 for the first, the +-30 sec
DWOD: Fastest in 1:02 slowest 1:20. 185 never felt so heavy.
JayBird, don't be an overachiever, it said 4 rounds, not 5.
Comment by Josh 38/6'4/245 — February 8, 2010 at 10:41am
19. Im with #16 my power clean is about 170 should there be a certain PR % I should be using?
Comment by Ernie Alonzo — February 8, 2010 at 11:16am
20. Im with #16 my power clean is about 170 should there be a certain PR % I should be using?
Comment by Ernie Alonzo — February 8, 2010 at 11:27am
21. Haha...gotta love handstand holds. Averaged about a min each hold.
DWOD: Damn ran a few extra yards and I felt all of them. 1:02, 1:04, 1:05, 1:07.
Jay, if I would have known you were going to run an extra round then I would have too....well, prob not. GFY!
Comment by ShaneP — February 8, 2010 at 11:33am
22. Haha...gotta love handstand holds. Averaged about a min each hold.
DWOD: Damn ran a few extra yards and I felt all of them. 1:02, 1:04, 1:05, 1:07.
Jay, if I would have known you were going to run an extra round then I would have too....well, prob not. GFY!
Comment by ShaneP — February 8, 2010 at 11:52am
23. #16 I would recomend Between 65-70% of your 1 RM.
sorry guys i did do 5 rnds, just because I got into gym and realized i didnt write it down.

So, I guess all of you have a round to make up!!!! Josh,Shane Rose???? You know you will.
Comment by Jaybird — February 8, 2010 at 12:10pm
24. Scaled to 160 and subbed with 250m row. Best time: 1:18
Comment by Michael — February 8, 2010 at 1:46pm
25. ASWOD
Squat 235x5x3
Press 140x5x3

DWOD- Didn't rest between rounds (missed that part, stupid iPhone) and didnt measure the 'gasser.'

Took about 15 minutes
Comment by gabrus — February 8, 2010 at 1:49pm
26. CSWOD Overhead Squat @ 275, Press @ 160. DWOD rx'd :44/:47/:49/:54
Comment by Kyle - Crossfit West Santa Cruz — February 8, 2010 at 2:05pm
27. Subbed 1:30 bench jumps for full gasser. Almost died during this one; legs made out of jello tonight.

11:31.37
Comment by Kevin — February 8, 2010 at 3:30pm
28. DWOD: No rest between rounds, subbed 400m on a treadmill @ 12.0 MPH for gassers. Total: 10 minutes on the dot.
ASWOD: squats: 275, 295, 225(burnt out)
Comment by Fosc — February 8, 2010 at 3:42pm
29. Whats the reasoning behind static handstand holds as the SWOD? Last time we did these each hold was about 2:00 and I didn't really feel that they did much except make me light headed.
Comment by Mike G — February 8, 2010 at 4:30pm
30. m/20/185 subbed 21 24" burpee box jumps, dead when i was done
Comment by jakeb — February 8, 2010 at 4:38pm
31. CSWOD: OHS - 5x1 @160#, then hit 1@182# PR
Press - 5@140#, 4x5@135#
DWOD: Subbed shuttle runs in the gym, about 35sec. each, and HPC's @176# - 2.06, 1.38, 1.31, 1.52

First rd. took so long because I had to strip the weight down a bit. Still pretty sore for some reason...
Comment by David - 25/6'/180 — February 8, 2010 at 4:45pm
32. rnd1: 1:14
rnd2: 1;15
rnd3: 1:16
rnd4: 1:23

Total Work: 5:08
Comment by Paul A — February 8, 2010 at 5:14pm
33. Hand Stand Times: :46,:40,:43,:40,:34
Scaled WOD @ 85 lbs. Times: 1:25, 1:28, 1:26, 1:29.
Comment by Kristie — February 8, 2010 at 5:22pm
34. ASWOD squat 325, press 185
times around 1:30, pretty sure the BS globo gym I had to use slowed me down alot
Comment by jamie d — February 8, 2010 at 5:25pm
35. #29 - The static holds are great for stability and strength. I am tore up from the static handstand holds. I guess you are better than me, as I feel crushed the next day from that movement.
Comment by Sam T — February 8, 2010 at 5:35pm
36. Handstands - 70,49,45,37,38
Conditioning - subbed 2 laps on the first round and 1 lap on the rest around a busy, square 160m running track.
80, 46, 50, 55
Comment by Don Cestnik 5'9" 205# — February 8, 2010 at 5:55pm
37. ASWOD- Squat 265 all sets.PR
Press-140 all sets..finally seeing gains there. Shoulders weren't bombed after the squats. Fixed my lowbar grip...thanks to Rip.
DWOD-scaled to 155, fastest round 53secs. LOVE HANG CLEANS!!!!
Comment by Robbie — February 8, 2010 at 5:57pm
38. SWOD: Handstand Holds 3:59 Total without rest time
DWOD: @ 165# 130/125/125/117
Need to work on Hang Clean
"Crossfit Football got to be good for an old man!!!"
Comment by Yarddog 47/5'9/205 — February 8, 2010 at 6:11pm
39. ASWOD: Squat 3x5 @ 230; Press 3x5 @ 120 (miss)
DWOD: @ 155, in snow and slush, no stopwatch
Comment by JoeH — February 8, 2010 at 6:33pm
40. ASWOD:
Squat - 225, 225, 265lbs
Press - 85, 85, 90lbs
DWOD @ 95lbs: subbed 2 laps, square 160m track, on 2 rounds and 1 lap on the other two rounds for the gassers. Didn't get an exact time, but, with breaks, it was about 10 min.
Comment by Miki Cestnik F/5'4"/175 — February 8, 2010 at 6:35pm
41. CSWOD - OHS 5X1 at 155 went light bc of shoulders and wrists. Press 135 5x5
DWOD - 10:15 total time..15s faster then last time...and today was a bad day.
Comment by Rossi — February 8, 2010 at 6:51pm
42. Kyle--kick ass Overhead Squat. Raising the bar...

Collegiate.

Overhead Squat up to 225x1. Almost tweaked my right shoulder again. I think I let it drift forward on the recovery--probably a habit developed from twisting into an overhead press.
Overhead Press 5x 135, 145, 155, 155. Less cheat, more press, not bad.

DWOD: No track in the globo gym, so I did 4 rounds of:
5 hang power cleans x 185 (first actually from floor)
Broad jumps x ~ 20-30 meters (~10-15 out, ~10-15 back)

1 minute rest between

This ended up being a bit too short--times were 40, 35, 30, 35 seconds, more or less--but cool all the same.
Comment by Ross Hunt — February 8, 2010 at 7:26pm
43. SWOD: press: 5x5 @ 155, overheadsquat: 185,185,195pr,200pr,205pr.

WOD:
8x25m shuttle run, 185hsc. fastest 1:20, slowest: 1:26

m/26/190/177cm
Comment by AJ — February 8, 2010 at 8:12pm
44. DWOD: Handstand Holds
Mike: 3:02 best time (other rounds were working on getting a free standing handstand)
Jaime: 1:26 best time (working on freestanding handstands as well)

DWOD:
Mike: 7:49 done @ 155lbs
Jaime: 9:45 done @ 95lbs
Comment by Mike G — February 8, 2010 at 8:28pm
45. Almost forgot: Saturday, did:

Rack Jerk: 1x warm-ups, 225, 245, 255, 265, 275, 285, 295, 300 PR.
Chins: 20, 10, less...

Short version of the power clean WOD at 245 pounds, scaling to 225 later when I discovered that the gym bar was bent.
Comment by Ross Hunt — February 8, 2010 at 10:44pm
46. SWOD: handstand hold:
:28
:23
:20
:19
:23

DWOD: as Rx'd Total time 12:57

Man I suck!

M/29/6'1"/ 258
Comment by jboan — February 9, 2010 at 4:37am
47. ASWOD Squat 3x5 295lbs, Press 3x5 170lbs ... WOD as rx'd 1:19, 1:24, 1:26, 1:22 Total w/ rest: 8:31 ... I think my distances were more like 250 yards and in 25 yard increments. All the room I had in the gym
Comment by Bolt 24/6'2/215 — February 9, 2010 at 4:58am
48. Best HS hold was somewhere around 20 seconds, and fastest DWOD time with 186 and a 42 yd x5 shuttle was :49. Have a question: is it better to focus on a good catch and the HCL and better technique, or literally FASTEST TIME?
Comment by Danny Capps — February 9, 2010 at 5:49am
49. DWOD: did 20 box jumps instead of a gasser because of like 12in of snow but my fastest round was :36 SWOD: squat 250, press 135
Comment by Dave O — February 9, 2010 at 1:48pm
50. ASWOD: 5x3 BS 315# (failed 2nd rep of fourth set, going to try again next time), 5x3 SP 162.5# (my dumb ass loaded the bar unevenly by 2.5#, making it too heavy on one side, and didn't realize it until 3 rounds in, going to try again next time). DWOD: 8:25 (averaged 1:21 per round). Good stuff.
Comment by Clinton Canaday - 23/6'3"/215 — February 9, 2010 at 4:31pm
51. SWOD: 23,42,43,45,36 seconds
DWOD: 1:30 fastest round (8:23 for all 4 rounds)
Comment by S Page — February 10, 2010 at 4:35pm
52. Did 1x12 Squat 185# beforehand. WOD at 145# and 7:17 without the rest factored into the time. Then did 3xmax weighted pull ups at 15#: 15 dead hang, 5 dead hang, 3 dead hang.
Comment by ColinM — February 11, 2010 at 1:35pm
53. SWOD: BS 3x5 (205lb) SP: 3x5 (last set 4+1) (105lb)
DWOD: Tomorrow.. Gym closed
Comment by Garnell — February 12, 2010 at 1:08pm
54. 33/6'2"/208
CSWOD: OHS - 185x3,195,210, SP - 135x5x5
DWOD: shovel 4" of snow off driveway

Phil 4:13

Comment by EricB in IL — February 15, 2010 at 12:16pm

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