Monday, 06.29.09: Daily WOD

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7 rounds for time of:

3 Handstand Push Ups
5 Power Cleans 185 lbs
7 Pull Ups (Chest To Bar)

Post times to comments.

Post WOD Break, CF Football Certification Tenn Tech

87 Comments:

1. The three things I suck at most.. fun. :)
Comment by Kizzee — June 27, 2009 at 2:22pm
2. Looks bad ass! Gotta love CTB pull ups with the games and football camp coming up in a few weeks.
Comment by Brian — June 27, 2009 at 2:27pm
3. Oh, F***. Thanks for this, John...
Comment by Renee Lee - 23F/175/5'8" — June 27, 2009 at 3:12pm
4. These workouts are fucking sick! I don't play football, I am just a little guy trying to get stronger and likes lifting heavy weight. Thank you John for putting this website together and making it free to the public.
Comment by wes hendricks — June 27, 2009 at 3:33pm
5. Question: for the amateurs, this is the third 3x5 squat and press in eight days. If I am supposed to be doing very heavy weights, should I keep adding five pounds, knowing I'm probably not going to complete? thoughts?
Comment by sexican m/25/6'/175 — June 27, 2009 at 3:51pm
6. GREAT!!! Looks amazing...mmm crossfit football inspired me to create my own WOD would be an honor if you hit it sometime...10 rounds of: 3 185 pounds push press 6 kettelbell swings 2 pood 9 buepees...please try it you'll like it
Comment by s'more — June 27, 2009 at 4:12pm
7. #5 (Somebody step in if I'm off base here), I believe the intent with adding 5lbs per workout is to maintain linear progression of your lifts for as long as you can. Beginners/amateurs get stronger faster, and should add weight to every strength workout until you can't any more. If a 5lb jump stops being possible for you (failing on the last sets), start making smaller jumps, like 2.5lb. Keep jumping, even if it's a little jump. Progress is progress!

Most men (according to Ripp) should have no problems adding 10lbs to their squat every workout, assuming they squat 3x a week for 3-4 weeks. For more thoughts on this, read the Programming section of Starting Strength. :D
Comment by Renee Lee - 23F/175/5'8 — June 27, 2009 at 4:32pm
8. #5 If you can't add 5 pounds reduce your final set by 5% for this WOD the continue the progression adding 5 pounds every week until you can't progress again. Repeat this cycle until you begin to progress slowly.....the go to the college WOD. As for a workout idea how about 225# Hang Power Clean as many reps as possible ( until you drop the bar ) then sprint 50 yards and back. rest 30s repeat the cycle until you get 50 hang clean reps.
Comment by MMarinar7005 — June 27, 2009 at 4:39pm
9. I attempted "KING KONG" yesterday and only made it one round. My left hip had a shooting pain during 2nd round of 455# DL (sumo stance). I can't afford an injury and miss work as a FF. I'll try traditional stance DL next time. I need to get my DL and PC #'s up before I'll be able to conquer King Kong.

I did ISABEL today with a time of 4:00. I'm happy with that time but can improve if I reset quicker or just keep my hands on the bar between reps. I also need to improve on technique and overall conditioning.

Today's workout looks fun. I'll give it a shot on Tuesday, as I'm working a 24hr shift Monday.
Comment by KevinM — June 27, 2009 at 4:54pm
10. John, If my max power clean is about 230, BW 175, do think 185 is too high of a percent of my 1RM to be able to crank through this and get the metabolic benefits? I was just curious if you had a rule of thumb for what percent of your 1RM on lifts should be programmed on metcons (depending on reps obviously)?
Comment by D. CROOKS — June 27, 2009 at 4:56pm
11. 35/m/135lb

I can hit 185 as squat cleans. Can't power clean 185. Should I stick with 185 Squat cleans or drop to 165 power cleans?

Thx
Comment by Tom Nguyen — June 27, 2009 at 5:50pm
12. I've reached a point where I quit adding weight to the bar on the squats and I follow the SWoD as prescribed.
245 seems to be a brick wall for me. I jumped to 255, but my form was terrible and it did more harm than good. Sure I could squat down and stand back up, but my back began curving and I almost kind of unfolded when standing up.
I decided it would be more beneficial to go down in weight and worry about my form since I'll get more gains with better form.
So I say if going up in weight makes your form suffer then you shouldn't.
Of course, to prove Renee's point my squat has increased tremendously since starting CFFB. From a 155 pound max to doing 3x5 with 245 in 2 months is a pretty good jump.
But I'm at the point where progressing by 5 pounds every workout isn't feasible.
But the CFFB WoD points out that you should stay at amateur for at least a year. So I'm definitely not moving up to college, nor do I feel I'm ready for college.
Comment by Jason O'Dell — June 27, 2009 at 6:02pm
13. Editor's Note: When I say I do the SWoD as prescribed I mean that I do it everytime it comes up. So I am squatting 2-3 times a week.

And Coach Rip was right. In the beginning I was able to add 5-10 pounds every workout and be able to do it. But, it's slowed down for me since I don't really view myself as completely detrained anymore.
Comment by Jason O'Dell — June 27, 2009 at 6:05pm
14. This looks like a fun workout and seriously doesn't look as brutal as some of the things we did last week. I'll enjoy this one.
Oh and #11. I believe in the past John has said the workouts are designed around the weight he would use. John is obviously a monster. I believe he has said if you can't do the weight as RX'd it's ok to scale, just don't scale so low it becomes a laugher.
Comment by Jason O'Dell — June 27, 2009 at 6:11pm
15. 27/m/6'/170#

This one was tough for me. I probably should have scaled, as 190 was my max last time I maxed. But I wanted to do it as RXed, so I just got it done as best I could. Time was slow, but I am more proud of this than most of my better scores. It was mental for me to lift that weight.

38:39
Comment by jon schmalensee — June 27, 2009 at 8:40pm
16. 48/m/6'/196 Just SWOD for next 2 days due to Systema classes. Press 135 x 4,3 125 x 3 (PR) Squats 275 x 5/3/3 (PR by one rep)
Comment by michael galietta — June 27, 2009 at 9:15pm
17. ohs= final set 200lbs(pr)/ wod=10:52 hspu off 8"blocks for greater rom, 135 pcs, nipple to bar pu's-
Comment by mike d 153 5'7.5" 34 — June 28, 2009 at 5:21am
18. WOD: as rxd 12:14
Comment by MMariner7005 — June 28, 2009 at 5:26am
19. CSWOD: Squat 5x1@380, Press 3x5@170, 1x4@170(F), 1x5@165. WOD: Mod PClean@155, jump pull-us, 16m46s
Comment by AHAN — June 28, 2009 at 6:33am
20. ASWOD: Squat 3x5 @ 290, Press 3x5 @ 140. WOD: mod PC @165, 15:08. Fantastic workout.
Comment by Joshua Fuson — June 28, 2009 at 7:00am
21. Squat: 275 x 5, 315 x 5, 325 x 5
Press: 135 x 5, 155 x 5, 165 x 5
WOD: modified to 155# powercleans 16:32

Comment by Dave 35/m/175 — June 28, 2009 at 7:27am
22. CSWOD: Squat 5x1@315 Press 5x5@155 ...WOD had to modify handstand push ups so that I was facing the wall rather than having my back to the wall because I'm not proficient at back to wall yet but other than that as rx'd 14:06
Comment by Karl Bolt 23/6'2/216 — June 28, 2009 at 8:37am
23. What is a good sub for handstand push-ups?
Comment by kyle Blankemeyer — June 28, 2009 at 8:37am
24. don't sub them unless you REALLY have to, kyle. Scale them instead. Check out the cfkids' HSPU progression video: http://media.crossfit.com/cf-video/CrossFit_CFKidsDuncanHSPU.wmv

Heavy DB shoulder presses are a last resort. i've heard 80% of your bw = a HSPU
Comment by Renee Lee - 23F/175/5'8 — June 28, 2009 at 8:57am
25. male, 22, 100kg. Press- 5x5 176 lbs. Squat 5x1 375 lbs.
WOD- Scaled cleans to 132lbs- 10:39
Great workout cheers.
Comment by John Anderson — June 28, 2009 at 9:22am
26. As Rx'd: 11:26
Comment by Clayton McCullah 29M/5'11"/215 — June 28, 2009 at 9:35am
27. ASWOD: Press 110, Squat 185. WOD scaled to 135, ~10 minutes. Also finally took the 10 minutes to make a 30 lbs medicine ball; looking forward to doing some more ball slams.
Comment by T.B. Fetherston 21/185/5'10" — June 28, 2009 at 9:39am
28. 9:07
Comment by matt beaudreau — June 28, 2009 at 10:01am
29. Male, 40, 5'8", 191
CSWOD Back Squats (Dropped Presses) 315, 365, 365, 375, 375
WOD: Modified as follows:
3 x Handstand Presses
5 x 135 lb Power Cleans
8 x Strict, Fat-Bar Pullups
X 5 Rounds
Time = 11:55


Comment by CrossFit Paul — June 28, 2009 at 10:36am
30. ASWOD Squat 3x5@180 press 3x5@100, WOD 3 HSPU 5 power cleans @ 125 ( pathetic) 7 CTB pull ups 17'43 those cleans got me
Comment by kris Hamame 18/5'8/140 — June 28, 2009 at 11:04am
31. John, thanks for CFFB, excellent for what I do.
Comment by Jason in eastern WA — June 28, 2009 at 11:06am
32. paul wod as rx'd 11:12
Comment by paul@nwcrossfit.com — June 28, 2009 at 11:15am
33. got up to 145 on press, and 305 on squat. Definitely hung over today had the quarterly binge. BUT i digress no excuses! as Rx'd 15:27 cleans killed me. JERRYD- dont worry bout the BS man i dont mind shit talking at all! hah good catch on the armed forces comment hell yeah it was a give away i was in the Air Force. No hard feelings here. M/21/ 5'8/172
Comment by Paden Wright — June 28, 2009 at 11:32am
34. 27/5'6/165# amateur SWOD BS 3x5 280# SP 3x5 180# strict no leg drive...DWOD 15:26 did 2 rounds as Rx bit it was too much so i sub to bodyweight 165# more met-con and start all again
Comment by s'more — June 28, 2009 at 11:38am
35. As rx'd-13:15

pretty tough on the cleans, came down to form,
fun though
Comment by soulsurfer — June 28, 2009 at 11:42am
36. M/30/6'3/175 ASWOD Press 3 x 5 @ 90lbs Back Squats 3 x 5 @ 150 DWOD 13:36 Sub'd 115lbs on PC and not all of the pullups were to the chest.
Comment by RayP — June 28, 2009 at 11:59am
37. 46/181

15:55 as Rx'ed. Squats later.
Comment by David Sailor — June 28, 2009 at 12:07pm
38. Started CFFB today. WOD scaled to 125 lbs for Power Cleans. 12:33
Comment by Kate Tong — June 28, 2009 at 12:17pm
39. 28m-6'1" 218----18:40 as Rx'd. Tough workout-But real fun. Hate those HSPU's. I guess I'll have to start working on them along with my thrusters.
Comment by Kimball Cody — June 28, 2009 at 12:36pm
40. 7 rounds: 3 handstand pushups, 5 155lb power clean, 7 pullups: 12:42
Comment by johnathon in seattle 27/5'8/158 — June 28, 2009 at 1:31pm
41. as Rx'd. These were 110% of body weight power cleans. TOUGH!! 15:10
Comment by Deepak 28/5'11/170 — June 28, 2009 at 1:58pm
42. #23 come on Kyle man up sub for HSPU's? thats just being lazy
Comment by Corey Blankemeyer — June 28, 2009 at 1:59pm
43. S'more. Good to see you over here man. I used to use your times as benchmarks on the main site.
Comment by Deepak 28/5'11/170 — June 28, 2009 at 2:01pm
44. Keon Rutley, 19m/5'11"/191#, RB, Alcorn St., as rx'd in 15:16, I felt like being an asshole today so every rep was legit or I didnt count it. Poor Keon proally did 50 extra pull ups cause I said they weren't good enough. Cleans were all good so no nit pickin' there but got him on form on his HSPU's! lol Good WOD man!!
Comment by Donny Cooper — June 28, 2009 at 2:09pm
45. F/26/155 - Squat - 195, Press - 80 - Used some blue bands to do the handstand push-ups and 125# for the cleans. 17:39. The chest to bar pull-ups made it much harder.
Comment by Leah — June 28, 2009 at 2:50pm
46. WOD-as rxd 18:01...the heat and ctb pullups were tough.
Comment by Rossi — June 28, 2009 at 2:59pm
47. I thought this was going to be easier than last week. I was wrong.
Subbed 135 cleans and double push-ups for HPSU. Still took 16:49.
Comment by Jason O'Dell — June 28, 2009 at 3:50pm
48. 135 sub for power cleans. 13:10. Will definitely use 155 if this one comes around again. Sick WOD.
Comment by Edman — June 28, 2009 at 4:00pm
49. 11.74 Rx'd. I am always amazed that people state they "didnt think this one looked that hard." You know the definition of insanity?..doing the same thing over and over again expecting a different result. Every one of these WODs is a grinder. This should come at no surprise by now. The program is legit as everyday I feel like I am getting better. Thanks for this.
Comment by Tiger — June 28, 2009 at 4:06pm
50. 8:18 with clean subbed at 135 and pushups instead of hspu. squat was 3x5 at 250, press was at 120
Comment by Dave Olinger — June 28, 2009 at 4:12pm
51. Tiger - I thought the definition of insanity was showing up to Crossfit Football and not expecting to get crushed. 14:47 as rxd.
Comment by JFK — June 28, 2009 at 4:12pm
52. Collegiate SWOD: 5x5 Squat (390lbs,395lbs,400lbs,405lbs,405lbs) and Shoulder Press 10x2 @ 175lbs. Daily WOD as rx'd: 9:24. Felt like i owned it today!
Comment by Raze - 26M/6'6"/240lbs — June 28, 2009 at 4:21pm
53. Hey I'm just saying after Kalsu everything looked easy! This one brought me back to earth, kicked me in the balls, stole my wife and then spit on me.
Comment by Jason O'Dell — June 28, 2009 at 4:21pm
54. M/29/6'1/183

Pro SWOD - Overhead squatted
196×5, 216×3, 226×2 (missed on 3rd), 236×1(F2), 241×1(F2), 251×1 PR
All ass>ankles

Metcon
7 rounds of 3 handstand PUs, 5 powercleans@186, 7 CTBs
12:59

Fought off a rip in the last round (can't have that with the Affiliate Cup so close), should have been faster but had to go to singles due to blood blister. Great wod, looking forward to another shot at it
Comment by Brent - CrossFit Nasti — June 28, 2009 at 4:58pm
55. 13:44 with 165# power clean
Comment by Adam — June 28, 2009 at 4:59pm
56. Squat 3x5 @255 lbs
Press 3x5 @125 lbs (5 lbs less than last time)
7 rounds for time of:
3 Push Presses @145 lbs
5 Power Cleans 135 lbs
7 Pull Ups (Chest To Bar)
Time 27:04
Comment by Jeff Gebbie — June 28, 2009 at 5:05pm
57. sub for hspu Kyle. Weren't you a state champ wrestler and all state football player? My the mighty have fallen.
Comment by sudsy — June 28, 2009 at 5:09pm
58. WOD as rx'd in 17:28. My grip was fatigued out of the gate, probably from grappling. I felt it most on the pull ups. i should be good for sub 14:00 next time.
Comment by Brad Collins- m/ 31/ 6-1/ 230-ish — June 28, 2009 at 5:20pm
59. Zach- Wod 10:57/ SWOD pro 165/185/205/205/215/235
Annie- Wod - on shift did Cindy in AM 12rds(not pr and one torn up hand)
Comment by Zach and Annie@CFWS — June 28, 2009 at 5:24pm
60. squat 5x1 256lbs press 5x5 156 (5,5,4,3,3)
wod as rx 15:50
Comment by Jason G — June 28, 2009 at 5:54pm
61. Oh and just so people know, I think if you can't do regular HSPU, you should just come forward more from the wall. You'll have less weight to push up because some of it goes into the ground, and you'll also have less distance to push up. Just a thought.
Comment by Anthony — June 28, 2009 at 5:56pm
62. 17/6'3/203- ASWOD: 3x5 Squats @ 245, 3x5 Press @ 120. WOD: Scaled cleans to 135 for first three rounds, then to 115. Finished in 13:15. Good workout.
Comment by Anthony — June 28, 2009 at 6:02pm
63. I've been mostly following CF mainsite WODs, but did this instead of the CFT today.
12:40 rx'd. Tough but fun WOD. I really like this programming and will definitely start to add them in more often.
Comment by Mike - m/28/6'0"/200 — June 28, 2009 at 6:06pm
64. 22/m/142
12:22, scaled power cleans down to 165 but wore a 20lb vest for the HSPU and Chest to bar pull-ups
Comment by wes hendricks — June 28, 2009 at 6:17pm
65. Squat 5x1 @ 255, press 5x5 @ 115. WOD, scaled cleans to 155, time = 13:03. Will go with 165 next time around. The hspu were not easy after doing shoulder presses.
Comment by Jason G. 28/5'4"/140 — June 28, 2009 at 7:35pm
66. CSWOD squat 5x1 335, press 140 4x5, 1x4. WOD scaled power clean to 165, need to get better depth on HSPU. 16:53
Comment by Brad Callan — June 28, 2009 at 8:38pm
67. M/182/43/5'11", this one was tough, my max clean is 200 lbs. Very sore today typing this. 28:42
Comment by Brian Kay — June 29, 2009 at 3:09am
68. Amateur: Squat 3x5x300, DB Press 2x4x130, 3x130. Did 120 last week with DB press, but the equipment at the gym left me with the options of a 2.5 pound jump or a 10 pound jump. I tried 10. It wasn't pretty.
WOD: used 8" pad on floor to scale HSPU. 23:23. The biggest time sink was getting up for the HSPU, since I'd never done that before. PCs were harder than I anticipated, too. Great WOD!
Comment by Lucas — June 29, 2009 at 5:01am
69. M/30/6'2"/192
SWOD: Did this the day before, got up to 1 RM of 225 (PR)
DWOD: As Rx'd 13:53
Comment by Wags — June 29, 2009 at 5:58am
70. woops.. that 225# was for OHS btw
Comment by Wags — June 29, 2009 at 5:59am
71. ProSWOD= OHS, less weight then I'd like to admit, WOD around 11:00 suprised i could do handstand push ups.
Comment by Stone — June 29, 2009 at 7:03am
72. as rx'd 11:07
Comment by dan 5-8" / 180 — June 29, 2009 at 10:27am
73. As Rx'd, 9:40. Felt weak and stiff, so I skipped the Strength workout. I had to force myself to do this workout today; PC's felt heavier than normal and form didn't feel right (no explosiveness). Hopefully will feel better tomorrow.
Comment by KevinM - M/35yr/5"10"/198# — June 29, 2009 at 10:33am
74. SWOD- Squat: 135x5, 225x5, 275x5, 315x3. WOD- PC scaled down to 155, handstand push ups were against the wall and pull ups were half ROM, completed in 12:50.
Comment by Jose Riesco III — June 29, 2009 at 12:51pm
75. 38/M/238- PSWOD: OHS: 155/165/165/175/175/185
WOD as rx'd 19:30
Comment by Jerry D — June 29, 2009 at 1:09pm
76. as rx'd: 11:32.
Comment by ken c — June 29, 2009 at 2:08pm
77. rx'd 12mins
felt like i was at the power cleans the whole time
Comment by Tommy crossfit mississauga ontario canada — June 29, 2009 at 4:05pm
78. M/21/168

Did this after a CF total (790, not my best). Finished in 9:25 with 175#.
Comment by Steve N — June 29, 2009 at 6:58pm
79. F/29/140 135# Power Clean 9:47
Comment by Jocelyn — June 30, 2009 at 11:16am
80. WOD as RX'd 10:10
Comment by Kyle — June 30, 2009 at 11:16am
81. scaled to 135 from round 2 onwards for HPC
9:38
Comment by michael — June 30, 2009 at 6:42pm
82. as rx'd - 17:08 was not able to pull my chest to the bar on every single pull-up though great workout
Comment by Novakane — July 1, 2009 at 3:30pm
83. Did this today with Scott Lewis. As Rx'd in 6:26. Bodyweight was 192 today.
Comment by rob orlando — July 2, 2009 at 11:17am
84. Wod as Rx'd: 20.08 mins
Comment by ollieUK — July 4, 2009 at 12:50am
85. as rx'd: 15:14 M/27/6'1"/185
Comment by Jon D — July 9, 2009 at 3:17am
86. SWOD: squat 359lbs for 5 sets, press 155lbs for 5 sets (3reps last set). WOD: 14:20 as Rx'd.
Comment by Scott Lindsay — July 10, 2009 at 2:26am
87. Power Cleans were around my 3 rep max.
Metcon only
As rx'd
18:43
Comment by soccerman/crossfit Renaissance/24/6'0/183 — September 19, 2009 at 9:40am

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