Friday, 03.16.12: Daily WOD

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Complete before SWOD:

Max Height Box Jump

then after SWOD:

Max Weighted Pull Up or Chin Up

Post results to comments. 

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49 Comments:

1. Do you want 1RM for the pull ups or just weight up and go?
Comment by Jackson — March 15, 2012 at 4:38pm
2. @Jackson just find the max weight you can do a pull/chin up with.
Comment by Dave Rossi — March 15, 2012 at 4:41pm
3. The workouts this week have been boss! I was hoping for snatches tomorrow!
Comment by Jeff H — March 15, 2012 at 5:37pm
4. Honestly I hate power snatches, probably because I just can't get over 150 1RM for them damn things since I started this program. I'm sure its a form thing but its just so frustrating
Comment by Craftman — March 15, 2012 at 6:05pm
5. For the snatches, Will you be dropping the weight and re-gripping or maintaining grip for both reps? Wrist wraps or raw?
Comment by Mike@Crossfit APE — March 15, 2012 at 6:27pm
6. Just wanted to point out how epic that pic is.
Comment by Goldy — March 15, 2012 at 7:08pm
7. I outsweat that in the deepest cold of winter. Sweat Beast!
Comment by Chris Katechis — March 15, 2012 at 9:18pm
8. DWOD pt1 - Max height box jump - about 42" using aerobic steps and 20kg plates! Slightly unstable!!

ASWOD - 5x3 PC 82.5kg (heavy taping on the wrist)

DWOD pt2 - 40kg (15kg drop since injury)
Comment by JonG — March 15, 2012 at 11:53pm
9. box jumps to 40".

snatche 2rm @ 170 (fucking pr). 3x2@155.

pullup singles to 115 lbs.

good good day.

Comment by aage — March 16, 2012 at 4:33am
10. BJ - 42"

Snatch 2RM - 155#
90% - 140#

Chin Up 1RM - 140#


Comment by IX F.K.S. — March 16, 2012 at 4:45am
11. @Dave Rossi, awesome thanks
Comment by Jackson — March 16, 2012 at 4:46am
12. Max bj: 42"
Swod: 170# 2rm 155# 3x2
Dwod: 45#x8
45x 8
45x 5
Comment by Caleb Phillips — March 16, 2012 at 4:49am
13. DWOD
-Box Jump @ 47.5", failed on 50" twice...lame

CSWOD
-PS 2RM @ 190 (PR)

Skipped the 3x2 - had missed 190 on the first attempt. Kept trying it as buddy did his 3x2 and finally got it on attempt # 4. Did some heavy snatch pulls right before which seemed to make a difference.

DWOD
-Chin - 70, 90, 115 (Fail - just couldn't finish the rep)
Comment by Tyler_NH — March 16, 2012 at 6:13am
14. PC @96 kg
1RM Box Jump roughly 1 m, mentally weak....
1RM Chin up @ 52,5kg
Comment by Jakob — March 16, 2012 at 6:17am
15. @ Bing #43 from 3.16 - I had an inguinal hernia two years ago. I gave it 3 months of no weight. When I cam back I was repping out stuff with 95#. It will be discouraging, but you will come back after a few months. Make slow progress to assure that you don't re-aggravate the injury.
Comment by bjmillhouse — March 16, 2012 at 6:28am
16. I just came back from an injury and jumped down to ASWOD...when it says add 5lbs I've been adding 2.5lbs to each side, today says add 2.5lbs? So just to be clear, is the weight added supposed to be to each side then?
Comment by SRG — March 16, 2012 at 6:41am
17. box jump not measured
pc 5x3 @ 210
1 rm chin 75#

Comment by js — March 16, 2012 at 6:49am
18. No 1RM box jumps...did 6 max distance broad jumps instead.

PC 2X5@200#, then 4 reps at 200#, fail, wait 20 sec, got 5th rep.

Neutral grip chin max @100#.

Comment by CW — March 16, 2012 at 6:58am
19. subbed broad jump for box jump
a bit less than 8 feet
2 RM PC 155# failed the second rep at 160#
PC 140 3x2
Max weighted chin 115, tried 125 and failed, then 120 but could barely pass the nose above the bar
Comment by PBarr — March 16, 2012 at 7:19am
20. Shit hurt, but the weight was moving... Pretty good day.

1RM BJ: 49"
A little off, but the back was tight for a while and fucked with my head.

PS: 185x2; 3x2 @ 167

WPU: 90x3, 110x2.5, 120x1
I pulled, the weight kept moving, so I kept doing reps and adding weight!

T2B: 15 Strict
Hammer curls: 55sx20, 65sx14, 75sx8, 40sx20

My back felt better the farther I got into the workout. That's another sign to keep working and strengthening everything around it. One more reason to be a hard-ass about form and technique.

Comment by Uncle Rico 195/6'/33/M — March 16, 2012 at 9:22am
21. Hey, I have hopefully a simple question- if starting the AM programme, should I be starting at 80%-ish (or even less?) of current max's and going up as prescribed each week e.g. 2.5lbs, 5lbs etc to be hitting PR's in a few weeks? As opposed to starting nearer my current PRs and potentially not continually building for as long? I don't have time for the full AM programme as prescribed (i.e. SWOD then DWOD) due to work commitments/young children however I follow the general principles as set out in TTMJ recently- i.e. I squat twice a week (once as SWOD, once in a heavy metcon), O-lift once a week, hit upper body strength once per week (a form of press or weighted pull ups), and then aim for 2 short heavy metcons per week (sub 10mins, heavy as poss). I train mon-fri with weekends off but have limited time each session. Any inputs/advice most welcome and appreciated. Thanks in advance.
Comment by TomC — March 16, 2012 at 9:22am
22. Box jump 1 RM: 47"
PC's 5x3 @235#
Weighted chins 1 RM: 100#
Comment by Cam 32/6'4"/230# — March 16, 2012 at 9:36am
23. @TomC: Start at about 60% of your 1RM, and work your way up going up 10#. Do sets of five until you can't complete the full set of 5 or until your form breaks down. Then go back to about 70-80% of that as your starting point for the am programming.

Box Jump: 49" (+5.5)
Power Cleans: 175#
Chin Up: 83# (+30!!!)

Lost a couple pounds this week cuz I've been sick as hell. But still, at 5'6" and 150#, I'd like to say that I consider both of those new PRs accomplishments. Thank you John and crew!

Kept PC at last week's weight to work on form...as I get fatigued, the bar is pulling me forward so I'm having to chase after it and am actually jumping forward to catch it. I probably won't go up until I get that shit fixed.
Comment by W — March 16, 2012 at 9:50am
24. @SRG: 1.25# plates per side. They're call fractional plates. Rogue fitness sells a REALLY nice set (.5, .75, & 1.25) for about 60 bucks. That said, before I bought those I was just sticking a 2.5 on one side. In most of the lifts it's such a small percentage of the total weight that you really won't notice much difference; just trade out which side it's on every set. Ghetto, but effective.
Comment by W — March 16, 2012 at 9:55am
25. Box jumps: Not measured, but used the highest platform I could find. Could have gone a few inches higher, but couldn't find anything taller.

ASWOD:
Power Clean 5x3@177.5#. Completed.

DWOD:
Weighted strict pullups 1RM@120#.

Anyone else feel like their first set or two of PC suck then get better with the final sets? It's like that for me every week. I barely get the first set and then it starts getting easier. Am I not warmed up enough when I hit my working weight?
Comment by Pep — March 16, 2012 at 11:11am
26. Male 31, 5'6", 165lbs

Box Jump 44", 2" PR
Power Snatch, 175x2 pretty ugly though
Pull up, 135lbs, 15lb PR
Comment by Joey — March 16, 2012 at 12:03pm
27. SWOD:
Hit 39" on box jump (PR for me - weaksauce, I know but I'm working on it)
180# 5x3 Power clean
Weighted pullups - I suck at strict PUs, so I had someone assist as little as possible by holding my feet and did 3 sets of strict pullups to failure 11/7/5.
Comment by MASSEY @ One World — March 16, 2012 at 12:23pm
28. CSWOD: 2 rm 140, then 3x2 @ 130

weighted chin max @ 75 lbs

140/20/M
Comment by JC — March 16, 2012 at 1:46pm
29. Junior 5'10" 165 tired to do power snatch but my form still sucks since i just started so i stuck with lighter weight, was also not able to do box jump.

Strict pull up max 50lbs dumbbell
strict chin up max 65lbs dumbbell
Comment by Mitchell Harbaugh — March 16, 2012 at 1:47pm
30. CSWOD- PS 2RM 180# 3x2 165#

Max Box Jump 50" Weighted PU 120#
Comment by Dave Rossi — March 16, 2012 at 2:04pm
31. day behind...
5x1 squat 425lbs, still focusing on going below parallel..I have the flexibility and can drive up better, I could've went heavier..next time for sure
5RM bench, then 3x5 @ 90% of 5RM (332,295lbs)
DWOD- 7 50yrd sprints fastest 6.8 (pr)
Comment by Denny K — March 16, 2012 at 2:32pm
32. Bj: 51" (first time box jump max)
PSn: 2rm 205, 90% 185x3x2
Pullups: worked up to 130x1... Didn't go any higher.

M/28/5'9/195lbs
Comment by Minh — March 16, 2012 at 2:55pm
33. CSWOD;
PS2RM-155, 3x2-140,
Max Box JUmp-38",
max weight chin up-100lbs(pr)
Comment by cgpilot65 — March 16, 2012 at 2:56pm
34. @W, thank you. Started at 60% bench today, hard not to put on more. Patience. Thanks
Comment by TomC — March 16, 2012 at 3:06pm
35. 1. Max Height Box Jump 39"
2. Power Snatch 2RM@215, 3x2@90% (195)
3. 1RM Weighted Chin-up@70# DB
4. Made up for the evil wheels I forgot to do on Tuesday

Slainte!
Comment by Capps — March 16, 2012 at 3:47pm
36. Box Jump: 42". Maybe had another couple inches, but stacking bumpers gets me nervous.
Power Cleans @225 3,3,2,0. dropped to 198 3,3
1RM Weighted Pull Up @90

Comment by Pollack — March 16, 2012 at 4:00pm
37. SWOD:
Snatch 2RM @ 170#PR, 175 f(1)
3 x 2 @ 155#

DWOD:
Max Height Box Jump: 36", 12.4 killed this.
Max weighted Chin Up: 95#
Comment by McQuilkin — March 16, 2012 at 5:17pm
38. Box Jump-42"
ASWOD-P.Clean 3x5@220
DWOD-WPU-up to 105lbs.
Comment by JBM — March 16, 2012 at 5:32pm
39. Correction 5x3@220 on the P.Cleans
Comment by JBM — March 16, 2012 at 5:33pm
40. Box-44.5"
PC-225x3,245x3,x3
Chins 35# 5x3
75x1,1
WMA 30yrs 6' 220#
Comment by Mike @ Crossfit APE — March 16, 2012 at 5:38pm
41. Box Jump: 38" it think....tallest box in the gym with a 45,25 and 10# bumper stacked. Same as you @Pollack, felt like i could have hit a few more inches but felt uneasy on bumpers.
SWOD:
5X3 cleans @215# felt awesome so i decided to keep going and try for a new 1rm. Hit 225, 235, failed on 1st attempt of 245. Walked away for a minute came back and killed it! Felt great that weight has been kicking my butt glad to finally get it.

DWOD- 85# db
Comment by ChrisF 32/6' 206# — March 16, 2012 at 5:43pm
42. CSWOD
Box jump: up to 42" then 39"x3

Power snatch. 132x2, 154x2, 176x2, 187x2, 198x2, 209x1-F, 209x2 squat
155x6 Unbroken

Weighted pull up. 1 rep for 45lbs. Forearms are smoked.
Comment by Brett_nyc — March 16, 2012 at 5:54pm
43. 45 inch box jump
P snatch @130, 3x2 120
Max chinup 53#
Comment by Carlos cruz — March 16, 2012 at 7:17pm
44. BJ: first time jumping since Achilles injury in January - took it very easy. Worked up to 24" box. Did 56" in November 2011
ASWOD: 185#
Max weighted pullup: 81# (tried 91# twice too big a jump). PR 107.5#
Comment by Alpha puppy (44/5'9"/160) — March 16, 2012 at 11:16pm
45. CSWOD
- Snatch 2RM@155, 3x2@140.
DWOD
- Max Hurdle Jump - Cleared 43"
- Max Weighted Pullup - 112.5#. 1/2 BW.
Comment by Shawsie — March 17, 2012 at 1:43pm
46. Max box jump 45"
PC 186#
Max Chin #110
Comment by Tex Bill — March 17, 2012 at 7:50pm
47. BJ: 56 inches babay!
Comment by nick ciolino — March 18, 2012 at 9:34am
48. 44", PC: 167.5#, Weighted chin: 44kg
Comment by Ingo B — March 19, 2012 at 2:32pm
49. M/31/5',8"/#155

Box jump-40.5"
SWOD-P.Snatch 2rm-#105
DWOD-strict pull-up#55
Comment by Leo Nidas — March 21, 2012 at 12:29pm

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