Tuesday, 10.30.12: Daily WOD

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In-Season

Complete 5 rounds for time:

7 Dumbbell Thrusters 50 lbs
14 Dumbbell Swings 50 lbs

*After finishing dumbbell thrusters drop one dumbbell and swing similar to a kettlebell.

Post times to comments.

Off-Season

Complete for time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Strict Pull Ups
Ball Slams 40 lbs

Post times and weights to comments.

John,

This is Capt. Greg Frankenfield, USMC, at a ceremony honoring the Tomb of the Unknowns in Arlington National Cemetery. As you can see, he is a patriot in the service of our country.

Why I'm submitting this photo: we use the CFFB program almost exclusively in our physical training. As our job involves marching and standing for long periods of time (hours!) in various military ceremonies around the Washington, DC area as well as infantry training, having a strong back, legs and posterior chain is critical. Squats, deadlifts, cleans, snatches, pull ups, sprinting, KBs, etc...all of the CFFB programming...keeps us strong, fast and able to do our job well whether it is in DC or on the next tour on a deployment abroad.

Thanks for considering the photo for posting.

Semper Fidelis,

CLW

60 Comments:

1. Damn left my slam ball at school
Comment by Fintan M/21/190/5-11 — October 29, 2012 at 4:45pm
2. Semper Fi!
Comment by Ferreus — October 29, 2012 at 4:47pm
3. @Brad: You did that workout yesterday and then took a Pathology test? Beastly. Are you in medical school?
Comment by Christopher Bates M/28/5'9/165 — October 29, 2012 at 5:22pm
4. hell yeah
Comment by Ben L — October 29, 2012 at 5:48pm
5. Hey don't have a slam ball, could I use a 40lb dumbbells or kb instead and slam on a mat or what's a better idea? Thanks! Also working out early in the morning, So what would be a good post workout breakfast? Trying to pack on good quality muscle!!! Thanks
Comment by Football Machine — October 29, 2012 at 6:15pm
6. Hi I am a football machine and want my hand held while someone spoon feeds me. Even though John provides heaps of information I don't want to read for myself.
Comment by Jacob — October 29, 2012 at 6:41pm
7. Look at those ceremonial creases!
Comment by Noel Min — October 29, 2012 at 7:57pm
8. @Football machine- Cinder block on concrete works well. Post workout eating small children is best, more tender.
Comment by Kyle McD — October 29, 2012 at 8:05pm
9. Anyone else finding pullups harder than normal today?
Comment by Caudfish — October 30, 2012 at 4:21am
10. CSWOD Deadlift 1 rm couldn't pull more than 370 this morning (last week 5 rm)
deadlift 3x10 205#
DWOD did 45# slam plate 7:14
Comment by PBarr - 39/5,11/197 — October 30, 2012 at 4:34am
11. @Christopher Bates,
Thanks man. Yeah I am a first year medical student.
Comment by Brad — October 30, 2012 at 5:05am
12. While everyone else was evacuating due to Hurricane Sandy, these guys stayed at their post and there were no plans to remove them. Thank you to all who serve.
Comment by Smuggler — October 30, 2012 at 5:40am
13. @Caudfish - Didnt we do 100 for time less then a week
Comment by Chris — October 30, 2012 at 7:04am
14. Oct 30:
ASWOD- Deadlift- still taking time off. Did glute bridges/ banded GM's, Reverse hypers with a ball, SLDL, GM's to loosen it up.

DWOD- 10! of strict pull ups + 35lbs plate slams Time= 7:00

*Slammed plate on a thin matt, even caught it a few times.
**Pull ups were unbroken the first round, then 5+4, then 2's then 1's really quickly, strict but some body english.

It's incredible I can go from 165-178 in just over a week of eating a lot of crap, then back down to 167 in less than a week.
Comment by Kyle McD 5'8'' 165lbs 25 — October 30, 2012 at 7:25am
15. Love the photo, Thank you to all our troops who defend our freedom
ASWOD: 505x3 I know I had 5 reps in me but as I put the 3rd rep down the clips fell off and so did the weight. I'll nail this next week. Still a 1 rep max PR
DWOD: 50# slamball 10:19
Comment by Mr.T — October 30, 2012 at 7:47am
16. Got 505 for 5RM; Subbed 45lb Plate Slams and pullups felt hard for some reason. Time: 10:04
Comment by Vernard Jenkins — October 30, 2012 at 9:16am
17. The efficiency of CFFP programming is no longer debatable. When military units have replaced PT with CFFB, and are as fit if not fitter than before= results speak for efficacy.
Comment by Nick — October 30, 2012 at 9:50am
18. ASWOD: DL 5RM @ 365.
DWOD: done in 10:36, that was fun.
"sugar is bad", RAK said after a weeke3nd of cupcakes, cake & ice cream with is two daughters. UGH. But the looks on their faces was priceless.
Comment by RAK — October 30, 2012 at 10:33am
19. SWOD - DL: 405# (PR)

DWOD - pullups/slams (subbed 20# ball), around 7:30

Then ran a 7:30 mile just for good measure. Because running sucks and you need to practice what you suck at :D
Comment by Ash - 34m, 6'2" 192lbs — October 30, 2012 at 11:30am
20. CSWOD
- DL 1RM@455.
- Had 485 off the ground (usual sticking point) twice, couldn't finish. Getting 500 next total.
DWOD
- Slam balls disappeared. Subbed T2B
- 10:07
Comment by Shawsie — October 30, 2012 at 11:32am
21. Deadlift: 209lbs
Pull-ups: 4,5,4,3,2
Comment by Roar Lochar — October 30, 2012 at 11:32am
22. ASWOD 5RM @ 435#. Individual reps with full reset and proper setup between.

DWOD with 45# kettlebell swings.
Comment by CW — October 30, 2012 at 11:43am
23. ASWOD: Deadlift 5 @ 355# - 15 off of my 1RM from the end of August.
DWOD: Slam balls disappeared for me too. Subbed 2 Pood KB swings. Untimed and unpleasant.
Comment by Zach - CFDu — October 30, 2012 at 12:41pm
24. Skipped OS CSWOD

OS DWOD
7:59 w/20# ball

@Vernard Jenkins, you must be a natural born puller for 505x5 DL compared to your figures from yesterday. Nice job.

Thank you to Capt. Greg Frankenfield and his unit for their service. Great photo.
Comment by Sean M/25/6'2"/187# — October 30, 2012 at 1:05pm
25. Wow, how are slam balls getting lost? If I forget to put it away and leave it in the middle of the room, it stays there 'til I move it. For days, on occasion. No one wants to pick it up. Maybe it's just my gym.
Comment by Ingo B 96/m/5'10"/185 — October 30, 2012 at 1:35pm
26. Too bad the Capt is the only one who has been anywhere. Please tell me one of these two ribbon boots is the one posting about how they have to be ready for an overseas deployment while they watch the war end from parade practice in D.C...
Comment by Hawaii Marine — October 30, 2012 at 1:44pm
27. OSASWOD- 340#
OSDWOD - Subbed 2-pood KB swings (destroyed my home made slam ball last time - cheap basketball did not hold up to 26# of sand and water). I also added my elevation training mask (3000') as a penalty for having to sub something. 9:13, and I was sucking wind.
Comment by Kevin D — October 30, 2012 at 1:54pm
28. No access to a proper Gym today, so no Dead Lifts, and had to sub the ball slams for a 1 1/2 Pood Kb swing. That being Said:

5.30 for all 10! rounds.

As for the comments on replacing Military PT with CFFB, I could only wish, however in my unit I use our morning PT as a supplement to my training. Lots of Push Ups, Sit Ups and Running has it place, but the strength and power I have from CFFB is irreplaceable when the shit really hits the fan and I have 80 pounds of gear on my back.
Comment by Doc Animal — October 30, 2012 at 2:31pm
29. DL 5RM 430 (PR!)
DWOD Rxd @9:35
Anyone else hitting prs on every lift, weekly?
Comment by DavidMck — October 30, 2012 at 3:19pm
30. SWOD: Deadlift 5RM @ 285 (PR)
DWOD: Used 45# plate and pulled overhead while supine on bench. Time 11:49

33/6'/171
Comment by Geoff P — October 30, 2012 at 3:22pm
31. SWOD:
Making up for Hurricane.
Snatch 1RM@ 75kg
Clean and Jerk@ 90kg
Front Squat @ 145kg PR

Deadlift 1 RM @ 405#

DWOD:
No Slam Ball, same boat as Shawsie and Zach. Gym closing, equipment getting pouched, savages.

8:58 with 50# Sandbag slams.
Comment by McQuilkin - CFFB — October 30, 2012 at 4:03pm
32. DL 1RM 545
dwod
6:59 with a 20lb slamball, all I had

m/35/225/5'10"
Comment by garth cooke — October 30, 2012 at 4:20pm
33. Deadlift 1 RM 630lbs (5 lb PR)
DWOD completed untimed.
Comment by ABell — October 30, 2012 at 4:33pm
34. Cswod #375 came up like nothing but only got #395 to knees
Osdwod strict pull ups and sledge strikes from straight behind so hammer path was straight... took away a few reps cause they were hard enough 12:45
Comment by Fintan M/21/190/5-11 — October 30, 2012 at 4:35pm
35. Swod: dl 275# x 4
Dwod: pullups and 20# (heaviest I could find) ball slams in 11:26
I would do swings next time and I will admit some of those pullups were 3/4 to 1/2 pull ups because I am still a noob
Comment by Andrew k — October 30, 2012 at 5:08pm
36. CSWOD: deadlift 1 at 305# (10lb off PR)

DWOD RX'D in 14:26

-CFSB
Comment by Emily C — October 30, 2012 at 5:20pm
37. Clean Deadlift 1RM 405#
DWOD no slam ball so subbed 95# thrusters
11:45
Comment by D — October 30, 2012 at 5:41pm
38. SWOD-DL:244...I feel I'm ready to retest my 5RM due to ROM/Strength back in my leg..Next week will retest and be closer to norm...
DWOD-Subbed Ring Rows, BSlams were RX 7:07(tightness in forearm today!!)
Comment by Guerrillawolf — October 30, 2012 at 5:51pm
39. SWOD Deadlift 5RM 405
DWOD Kipping Pull-ups 15min
Comment by Mike J — October 30, 2012 at 7:11pm
40. New to posting my stats, they're pretty low so I generally don't share them.. Fuck it...

ASWOD - Deadlift 435x5 (touch and go)

DWOD - 9:09RX w/ 40 lb. sandbag.

Certainly felt slower on the DWOD due to not being able to bounce the bag of sand.. Coincidentally felt just like my girlfriend's breasts..
Comment by Joe N — October 30, 2012 at 7:41pm
41. SWOD: 365x5
DWOD: untimed, K2E instead of ball slams. used 40 lbs on the gravitron for most pullups too. need to work on those.

some dude said to me today at the gym "dude you're stronger than you look". I'm not sure if this is a good thing or a bad thing...
Comment by NickG 18/5'11''/195 — October 30, 2012 at 8:27pm
42. @NickG-I always take that as a good thing.
Comment by Corinne — October 30, 2012 at 9:10pm
43. To all those who serve our country and use this site, THANK YOU!
Comment by Tom Meadows — October 31, 2012 at 2:30am
44. @"Hawaii Marine" in comment 26: You are a piece of shit. I'm betting you are either 1)a terminal lance, 2) a pogue ass or 3) on BCP. I'm the one who wrote the posting and I damn well know WTF I am talking about, so you can shut your suck. Glad you're able to hide behind an alias and make fun of junior Marines doing their job. If you want to run your fat mouth further, call me. I'm in the GAL, bro.
Comment by Capt Luke Williamson — October 31, 2012 at 4:58am
45. ASWOD: Deadlift 5RM @ 225 (injury reset)
OSDWOD: Rx'd, 10:48
First time doing slam-ball WOD. Took till round 4 or 3 to get comfortable. Like it.
Comment by Jaden T: M/33/5'11"/191 — October 31, 2012 at 6:50am
46. Oly work:
Snatch high pull- 5x3 @ 165#
Power snatch + hang squat snatch- 7x1 @ 115#x1 then 125# for the rest
Snatch balance- 3x3 @ 125#
+ Have no "pop" in the morning; Oly lifts yesterday and today just weren't working out well; felt slow. Might try to push Oly sessions to afternoons during the week.

DWOD:
Subbed 20# med ball @ double the reps
Pullups were subbed to: 10,8,8,6,6,4,4,3,2,1
17:32

Pullups just fell apart; round of 10 wasn't bad, then to singles pretty quickly; two days of pulling couldn't have helped, but just weak sauce either way.
Comment by dredlocked — October 31, 2012 at 10:41am
47. Hey sir, what does the u and the e stand for in "pogue"? last time I checked, it's "p.o.g." technically it should be "p.o.t.g" for Person Other Than Grunt. Hawaii Marine, what's with the tude brah? Have you ever been to a silent drill ceremony? If not you should! Me being a grunt and all I have mad respect for the drill teams. They do a damn good job representing the Marine Corps. I have been to a few in D.C. And I was at this one, at the barracks in D.C were G. Dub. Bush was the special guest and a Marine dropped a rifle that was thrown to him, just think of the hell that Marine went through after that fuck up.
Sir, you forgot number 4, Delayed Entry Program.
Semper Fidelis
LCPL. Lunak, Ben
3/7 Ico
Ramadi 05-06
Comment by Ben L (one legged marine) — October 31, 2012 at 12:18pm
48. ASWOD:
Deadlift 5RM @305
DWOD:
20# ball
9:13
Comment by JackM — October 31, 2012 at 2:03pm
49. Capt Williamson, I was never on BCP, I was an 03 NCO with a combat deployment and an outstanding Marine by anyone's standards. I've done my share of drill ceremonies, too. I'm just tired of people pretending those who do their four years in the comfort of the US deserve the same respect as my brothers in Afghanistan getting shot at and blown up just because they wear the same uniform.
Comment by Hawaii Marine — October 31, 2012 at 2:48pm
50. 5/10 190lbs 34 years old, 415 lb deadlift, 8:15 DWOD. Got crushed on pull-ups.
Comment by Andy Konigsmark — October 31, 2012 at 3:46pm
51. SWOD- Deadlift 1RM at 425lb.
DWOD- 11:30 with strict pullups and 2 pood kb swings.
Comment by Lyle N. — October 31, 2012 at 5:02pm
52. @Hawaii Marine comment 49 "I'm just tired of people pretending those who do their four years in the comfort of the US deserve the same respect as my brothers in Afghanistan getting shot at and blown up just because they wear the same uniform"
Brother...it sounds like you have an issue with "people" then and not the "two ribbon boots". These kids have just as much drive and fortitude as any Marine I have ever met and they would gladly switch places and be combat replacement if given half a chance...just give the word. Oh...I also noticed you said "a" combat deployment....

Now lets go lift some shit.
Comment by Min — October 31, 2012 at 7:34pm
53. SWOD: I wasn't feeling the deadlift today at all last week 425x5 wasn't a problem, this week 435 wasn't hardly budging.

DWOD: 11.58 w/a 96# KB. sandbag is a bust. Pull ups super strict GWOD style.
Comment by RobW — November 1, 2012 at 7:28am
54. DWOD
As r'xd 6:40

SWOD DL 365 x5
Comment by Zimmermann/35/5'9/155 — November 1, 2012 at 10:47am
55. CSWOD: 420# (PR)
SWOD: 11:37 with 45# plate slams
Comment by CF/42/6'4"/190 — November 1, 2012 at 2:45pm
56. DWOD as rx 9:08
+1 for captain williamson on this one
Comment by 0313Tommy — November 1, 2012 at 6:31pm
57. Hawaii Marine and those defending you, Get over yourself! Act like an NCO and not just a recruiters number to fill boat space.
Comment by Captain Frankenfield — November 3, 2012 at 3:26am
58. OASWOD: DL @285 (PR)
ODWOD: 35# Slam Ball, subbed jumping PUs (apparently I was never doing strict before, much harder)
12:05
Comment by Christopher Bates M/28/5'9/165 — November 4, 2012 at 9:56am
59. CSWOD: 545 1RM Deadliest

DWOD: 9:30 Ball slams and pull-ups.
Comment by Raze — November 6, 2012 at 7:38pm
60. Deadlift 1RM 550
http://www.youtube.com/watch?v=7vZWjhJaEkw&feature=share

DWOD: Pullups were just one each round. Did not have access to accommodating assistance.
Comment by Weez — November 8, 2012 at 4:52am

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