Monday, 10.29.12: Daily WOD

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In-Season

As many rounds as possible in 12 minutes of:

Sprint 100 yards
10 Pull Ups
10 Push Ups

Post total rounds completed to comments.

Off-Season

Burgener Total

Snatch - 1 Rep
Clean & Jerk - 1 Rep
Front Squat - 1 Rep

*Perform a single max effort for the lifts listed above. 
*After warm-ups, 3 max attempts are allowed.
*Total must be done in the specified order.

Post total to comments.

John & Crew,

We had a coaching change in Seaside last year and Coach Roberts has brought in a new philosophy and way we play the game with our new motto of MOC. Our last two year have been 3-6 & 0-9. This year we are 4-4 and have an outside chance at making the playoffs depending on what happens in the final game of the season tomorrow night. CFFB had a huge part in this. We dress, on average, 25 players a game. They HAVE to be in shape. Thanks for the program.

Dan

55 Comments:

1. greenwood, lower case g, huh?

Wish I had some experience doing full squat snatches and cleans. Oh well, I'll treat it as a power snatch, power clean total.
Comment by Ben R — October 28, 2012 at 6:50pm
2. Zone A in Coney Island, NYC. Recovery day at home!
Comment by Gary — October 28, 2012 at 8:12pm
3. not related to today's workout, but I have trouble with one-arm KB power snatches. anyone have tips on how to do them without breaking my forearm at the top?
Comment by stan — October 28, 2012 at 9:12pm
4. @stan Relax your grip and "punch" your hand through at the top of the snatch.
Comment by Phil — October 29, 2012 at 12:06am
5. Hey fellas!!! Been following CFF for a while and I need some advice. I'm on a mission to put 300 above my head and I’ve been stuck at 245 for about a month. To break the plateau every 2-3 days I’m going to some form of extra pressing movement in the really heavy low rep ranges. I'm thinking 85% or more 1RM. You guys think this will be too much without a good chunk of rest time between each session?
Comment by Jrob — October 29, 2012 at 12:11am
6. @stan

http://www.youtube.com/watch?v=bkeWDzUMVZI&feature=youtube_gdata_player
Comment by Mmmm — October 29, 2012 at 12:12am
7. @Stan, it sounds like you're letting the kettlebell flip over your hand and crash into your forearm. You need to focus on moving your hand around the kettlebell. Here's a good video tutorial: http://www.youtube.com/watch?v=n__B-fzyiiQ
Comment by Ferreus — October 29, 2012 at 12:14am
8. DWOD
- PS 1RM@155. Easy, but 165 wasn't going anywhere.
- C&J 1RM@240 (PR).
- FS 1RM@275. Weak.
Comment by Shawsie — October 29, 2012 at 5:01am
9. had to do On season WODs at my globo with a twist
PCs: 155/185/205/225(1)/205/205
Press: 6x1@135lbs(weak this morning)
40m Sled push, 180lbs
10 Pullups
10 Pushups
5rds+5 Pullups

Comment by JPizzle — October 29, 2012 at 5:53am
10. For the Off Season workout, are you doing just one rep for max weight of each exercise? Is each exercise meant to be done right after the other? the description is a little vague.
Comment by Chris — October 29, 2012 at 6:31am
11. Power Snatch 155
Power clean and push press 205, almost locked 210
Front squat 295 (10# below PR)
Comment by PBarr - 39/5,11/197 — October 29, 2012 at 6:54am
12. Offseason workout.
PS: 215. Was under 225 and lost it.
C&J: 295- muscled through on 3rd try
FS: 385.
Followed by a 74 question pathology test.
Comment by Brad 26/6'4"/235 — October 29, 2012 at 7:09am
13. @Oly lifting dude - you want to put 300 above your head? That would be pretty epic. Sounds like oly lifting to me. Why don't you follow an oly lifting program then? I've heard cathletics is good (http://www.catalystathletics.com/). Good luck!
Comment by CW — October 29, 2012 at 7:24am
14. You strong mofo's.

Snatch- 115lbs PS- 155 (PR)
Clean+Jerk- 165, PC+J- 200 (PR)
FS- 265 (Ugly) (PR)

Need bumper plates... and a coach.
Comment by Kyle McD 5'8'' 165lbs 25 — October 29, 2012 at 7:25am
15. Need to get better at Snatch and PC and start doing them more...Luke was right about how you can muscle up 225..anything past that is all technique!!!
Snatch: 175
C&J: 225
F.S: 295
Comment by Vernard Jenkins — October 29, 2012 at 9:39am
16. Squat: 198lbs
Press: 88lbs

10min circuit:
Fell short on all exercises, got exhausted way too fast. Essentially did each exercise 30 sec with 20-25 secs wait between each. Did the circuit though.
Comment by Roar Lochar — October 29, 2012 at 9:51am
17. Snatch- 160
Clean & Jerk- 205
Squat- 260

Working on better form. Felt like i could have done more weight, but new philosophy. form before weight.

22/5'10"/180
Comment by Chad Ben — October 29, 2012 at 10:33am
18. Anyone on here going to the cert this weekend?
Comment by Ingo B 96/m/5'10"/185 — October 29, 2012 at 10:42am
19. Split Snatch - 160 (massive goat)
Clean and Jerk - 245 (failed jerk portion of 250)
Front Squat - 275
Comment by Paul — October 29, 2012 at 11:02am
20. Poor showing today. Oly lifts are not my specialty, and I'm weaker than last time. Hang power snatch 140, PR actually since I only mustered up the courage to start trying them a few weeks ago. Cleans up to 225, no overhead because my wrist is killing me. Front squats up to 275.

Lost a lot of strength being hurt for a couple months and now for the last few weeks we've been on the part of the periodization where we do more alternative workouts and move away from the linear progression for amateur. Hopefully the total comes up soon and we can restart the LP, because I'm finally ready to go again.
Comment by CW — October 29, 2012 at 11:12am
21. PS: 205 just missed 220. Got to work on PS, hit 235 8 months ago.
No C+J having this same right shoulder pain after Snatches making the jerks a no go
FS: 365 PR
Also hit my crossfit gyms wod
5 rounds
10 Box jump overs 30"
10 k2E
10 KB swing 2pd
7:11
5'8 and 200# 28
Comment by Mr.T — October 29, 2012 at 11:37am
22. PS: 165 PR
PC&J: 195 PR
FS: 260 PR

All PRs, but these all need work...
Comment by CF/42/6'4"/190 — October 29, 2012 at 11:57am
23. @Chris, warm up and then take three attempts to reach a max snatch; take three attempts to reach a max C&J; take three attempts to reach a max front squat. Rest as needed between each attempt.
Comment by Ferreus — October 29, 2012 at 11:58am
24. @Ferreus.
Thanks for the advice. This was my first time attempting Snatches and Cleans. I spent about 30 minutes on each with very light weight learning form. I still have a lot to learn but I progressed well today.
Cheers.
Comment by Chris — October 29, 2012 at 12:06pm
25. PSnatch: 165 (tied PR)
PClean & Jerk: 215 (225f)
FS: 240

Total: 620

Quick side question: I was a CF Mainsite guy for 3+ years, CFFB for the past 8-9 months (love it). I seem to remember John saying that wherever we CAN do a power clean/snatch, we should -- that a full Oly style lift should never be "forced" unless we really need to get under the weight. That sound right?
Comment by Ash — October 29, 2012 at 12:24pm
26. Do must of you do a move specific warm-up before each individual max lift or do one long warm-up and then just bang out the 3 attempts at each lift?
Comment by Mike — October 29, 2012 at 1:55pm
27. Snatch 185
CJ 205
FS 265

How important is limiting carbs on nutrition?
I ended up with around 130 g from chili, veggies, milk, and a creatine mix. Go even less or good where I am? 30/m/200lbs

Comment by Ej — October 29, 2012 at 2:08pm
28. @Mike-My husband and I will do a specific warm up before each move. Meaning we will do lighter weight snatch before doing our attempts at snatch and so on.
Comment by Corinne — October 29, 2012 at 2:13pm
29. Snatch - 200# (squat, ties PR)
Clean & Jerk - 255# (power, 10# PR)
Front Squat - 255# (failed 265#, 35# under PR)

All this CFFB programming I've been doing for the past 2 months I know has gotten my back squat a lot better, but now one of my old strengths, my front squat, isn't feelin too hot. I know it was the 3rd lift of the day but I could've done way more than that 6 months ago. I guess it's worth it for now because my back squat was the biggest hole in my training before CFFB, and it's getting way more comfortable...
Comment by Jubba M/19/5'11''/165 — October 29, 2012 at 2:21pm
30. Snatch: 125 (most I've attempted in a year/due too L shoulder)(L shoulder unstable in OHS pos)
Afterwards played around@115
C&J: 175 (most I've done overhead in a year/L shoulder&arm)
FSquat: 215 (had more;this too is most I've done in a year, medial hamstring tear)
Working form and ROM, will be back up soon!
6'2/175
Comment by Guerrillawolf — October 29, 2012 at 2:25pm
31. Snatch #165
C&J #205
Front Squat #255
Spent a little too much time on the snatch warm ups showed on the clean...and does anyone get a little light headed or dizzy before the jerk? Happens to me whenever I clean and jerk
Comment by Fintan M/21/190/5-11 — October 29, 2012 at 2:33pm
32. Weighed in at 170 today, felt heavy for some reason though.
PS- 165, not a lifetime PR by any means, but a program PR.
PC- the bent barbell I've been using bashed me in the throat on my first lift of 225, immediately moved on to front squats.
FS- 285, low, slow and strict, matches my all time PR.
Comment by Tex — October 29, 2012 at 3:15pm
33. M/28/195/70"

Snatch 195#
C+J 235#
FS 255#
Comment by Caleb P — October 29, 2012 at 3:19pm
34. offseason dwod
snatch 205
clean and jerk 275
front squat 425 (pr)
Comment by garth cooke — October 29, 2012 at 3:25pm
35.
Snatch 265lb (17lb off PR)
http://youtu.be/DphHc0hPMmA

Clean and jerk 355lb ( 20lbs off PR)
http://youtu.be/z37Kln6NfDM

Front Squat 475lb (5lb PR)
http://youtu.be/6Q3bbdYWNPU

Total 1095lbs
Comment by ABell — October 29, 2012 at 3:29pm
36. DWOD:
Power snatch: 150#
Power C&J: 215#
FS: 270#

The hurticane knocked our power out. Training in a dark basement killed some of my explosivity.
Comment by Caine — October 29, 2012 at 3:33pm
37. I usually don't post but I'm a little pumped after hitting two new PRs!!

Snatch - 225
C&J - 285
FS - 325 (20 under PR but my legs were toasted)
Comment by Tony - 5'11" @ 185 lbs. — October 29, 2012 at 3:58pm
38. Tony, holy shit man.
Snatch #146
Clean&jerk #225
Front squat #285
All pr's!
29/5'11/190
Comment by DavidMck — October 29, 2012 at 4:12pm
39. OS DWOD
SN: 185# (2 x 195f) PR
C&J: 255# PR
FS: 345# PR
Comment by Sean Tingley M/25/6'2"/187# — October 29, 2012 at 5:13pm
40. PS @ 140#
PC+J @ 175#
FS @ 240#

Total 555#
Comment by PHONE — October 29, 2012 at 6:30pm
41. @ABell- um, wow.

@Caine- that's fuuking awesome

@Mex- where are you brother? How are things?
Comment by TRuss — October 29, 2012 at 6:41pm
42. Power Snatch 215
Power Clean & Jerk 265
Front Squat 335
Comment by Mike J — October 29, 2012 at 6:50pm
43. Coach B Total:
Snatch: 135
C+J: 195
FS: 275 (PR)
Total: 605
Comment by Jaden T: M/33/5'11/192 — October 29, 2012 at 7:43pm
44. Fuck college...all I have to say. Way too much studying.

Anyways..after a week off.
DWOD: power snatch: 115
power clean (no jerk): 175
FS: 245
total: 535.

ABell...you're Burgener total is higher than my CFFB total.
Comment by NickG 18/5'11''/195 — October 29, 2012 at 8:31pm
45. Power Snatch 200#
Power Clean + Push Jerk 250#
Front Squat 285# (way under my PR of 315#, legs were toast)
Comment by D — October 29, 2012 at 9:48pm
46. Snatch - 170# (5# PR)
Clean & Jerk - 215# (would have liked 225#)
Front Squat - 275# (almost got 300#)

Total - 660#
Comment by Giant Jeff — October 30, 2012 at 5:13am
47. Snatch 135
Clean & Jerk 187
Front Squat 255
My PS & CJ seems way out of proportion given my front squat comparing myself to others.
Comment by BNEW — October 30, 2012 at 6:07am
48. Just started CF in summer. Only doing CFFootball for about a week, so glad I could max out to see where I'm at.

Snatch 135 (pretty happy since I had never done it before 2 months ago)
C&J 155 (left shoulder and rest need lots of improvement. Cleaned it easily)
Front Sq. 205 (225f, got to bottom and couldn't budge it)
Comment by Meeeharg — October 30, 2012 at 8:52am
49. Snatch: 160#
C & J: 205#
FS: 275#

Totally shit the bed this morning. Snatch was off 15#, C&J ~40#, and even FS down a bit from PR's.
Sprained wrist still an issue on catching the clean.
Still adjusting to these AM workouts; feel like I have no power. Definitely need some work on these lifts; think I'm going to start doing some more focused work on Tuesdays/Fridays on them...

Hoping these test numbers are for a new cycle w/ Oly lifts.
Comment by dredlocked — October 30, 2012 at 9:05am
50. @Ingo
I will be at the cert in Union City.

Burgener total: 660
snatch 185, c&j 225, FS 250.
Comment by Zac Hunter — October 30, 2012 at 3:00pm
51. Snatch 165
C & J 205
Front Squat 240
Total 610
Comment by Longo — October 30, 2012 at 3:51pm
52. Snatch: 200 (Power)
Clean & Jerk: 260 (Power)
FS: 335

No PRs. I had no idea where I'd be since I haven't done any max effort work since being back from illness so I was conservative. Overall, things felt pretty easy. I'll go full tilt next time.

Comment by RobW — October 30, 2012 at 5:38pm
53. DWOD:
Snatch 110
Clean Jerk 175
Front Squat 205
Comment by JackM — October 31, 2012 at 12:28pm
54. Snatch: 215
C&J: 300
Front Squat: 350
Comment by Raze — November 6, 2012 at 7:35pm
55. Snatch 185 (PR)
C&J- 225 (tied PR)
Front Squat- 365 (PR)

My OLY technique is God awful, which is a huge improvement over a year ago.
Comment by Weez — November 8, 2012 at 4:46am

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