Wednesday, 10.31.12: Daily WOD

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In-Season

Complete for time:

9 Deadlifts 315 lbs
Sprint 50 yards
6 Deadlifts 315 lbs
Sprint 100 yards
3 Deadlifts 315 lbs
Sprint 150 yards

Post times to comments.

Off-Season

Rest Day

Ingo B.

33 Comments:

1. Don't do it, stay awaaaay from your kids' halloween candy!
Comment by Ben R — October 30, 2012 at 5:28pm
2. Legit - rocking real tech 12's.
Comment by Bill P. — October 30, 2012 at 5:54pm
3. I'm shopping for my first pair of Oly shoes, do you guys recommend a true, classic shoe or a hybrid? I was leaning towards the hybrid which would allow me to run in them without ruining the shoe, since there are plenty of WOD's with sprints between BS or DL. I've been using running shoes since I started lifting in high school, but I know if I'm going to get more serious about it I need to get some proper footwear. Figure that there's a ton of experience on this forum that could point me in the right direction.

Thanks for the input.
Comment by Sean M/25/6'2"/187# — October 30, 2012 at 9:47pm
4. @Sean: The generalist shoe seems like a good idea to a generalist audience, so I dig where you're coming from. But it's not. A hybrid oly shoe will not be as good as a real oly shoe for lifts, and it will suck testicles to run in.

Buy a decent pair of minimalists and wear them for everything.

*If you insist on getting a pair of lifting shoes, buy a good pair--romaleos, adistars, even do-wins--and only use them for lifting done outside of conditioning work.
Comment by W — October 31, 2012 at 4:06am
5. Also: YEAH INGO!! What do you spin, buddy?
Comment by W — October 31, 2012 at 4:07am
6. Sean, given your question about shoes, I just had to pull out this classic:
http://www.crossfitfootball.com/page/index.php?menu=blog&page=blog&hide&id=46883

Good info in this one too (starts at #29):
http://www.crossfitfootball.com/blog.php?id=46152
Comment by Ben R — October 31, 2012 at 5:10am
7. Looking for a gym in DC suitable for CFF.. any recommendations here?
Comment by Weaver — October 31, 2012 at 5:33am
8. W, I believe he does mostly 40-50s Doowop and strictly 1980s Billy Joel.
Comment by Smuggler — October 31, 2012 at 5:49am
9. @Weaver...CrossFit DuPont.
Comment by Mex 38/5'11/205 — October 31, 2012 at 5:58am
10. Question for the floor about programming CFF for only 3 days a week. Long story short, I'm a 6 man football coach in Texas and only have 3 days a week to work my players in the off-season. How would you do this without screwing up the 5 day a week programming the guys do here with my own "secret squirrel" recipe?
Comment by Steve — October 31, 2012 at 6:40am
11. Shoes: I use the New Balance MX-20.

Steve: John sort of addresses your question here:

http://talktomejohnnie.com/cf-football-certification/crossfit-football-for-crossfit

Photo: thanks for posting, CFFB! This was at a local Crossfit competition (Oktoberfit), so played a lot of stuff you'd hear at boxes. Ranged from 80's-current. Rediscovered my love for NWA in the process. "Straight Outta Compton" is a great song to hit PRs. Props to Bobby Menbari for the shot:

https://www.facebook.com/bobby.menbari

Oktoberfit: https://www.facebook.com/OktoberFit?fref=ts
Comment by Ingo B 96/m/5'10"/185 — October 31, 2012 at 7:00am
12. Today im hitting a 55" standing box jump. Will post later.
Comment by DavidMck — October 31, 2012 at 7:51am
13. @Weaver,

I would agree with Mex except that Balance Gym's Kalorama location (home of Crossfit DuPont) is closing at the end of this month. However, Balance has another location (Balance Thomas Circle) that is almost as good. They have almost all of the equipment you will need (and are taking some of the equipment from the Kalorama closing) and an alley to sprint in. Also, for DC gyms its cheap as hell. McQuilkin-CFFB may have some other ideas, but that's my 2 cents if you're looking for a gym in the city (I've got nothing for the suburbs).
Comment by Shawsie — October 31, 2012 at 8:18am
14. @ Weaver

Try Fitness First in Arlington. It's a globo but has everything you need in terms of bumpers, kettlebells, sandbags, rings, even a rope bolted to the ceiling. Got that prowler too.

Good people, dirt cheap too.
Comment by Patrick — October 31, 2012 at 8:32am
15. The infamous 3 day a week CFFB.

Day 1 - Squat/Press + PU + Sprint
Day 2 - Deadlift/PC + DWOD
Day 3 - Squat/Bench + CU + DWOD and/or Sprint

Good luck.
Comment by John — October 31, 2012 at 9:07am
16. @Brad, I'm a 3rd year at Wake Forest right now on Peds inpatient, so it can be difficult to work these long workouts into my day sometimes. For things like the Russian Stim I usually do flashcards during the rest periods; nerd alert.

Anyways, keep it up. Almost everybody falls off in med school. Don't. It'll keep you saner than most.
Comment by Christopher Bates M/28/5'9/165 — October 31, 2012 at 9:17am
17. Thanks for the photo mention! Check out www.tabatatimes.com for more high quality pics and great content related to CrossFit and functional fitness.
Comment by Bobby Menbari — October 31, 2012 at 9:35am
18. @Weaver - I train at Crossfit Dupont right now. I originally started there doing Dupont's classes, taught by McQuilkin-CFFB. It will unfortunately be closing at the end of Nov. I'll most likely be switching to the Balance Thomas Circle location on a normal gym membership at the end of the month. I don't know if McQuilkin will be coaching anywhere else after CFDu closes, but he is definitely a great resource for the DC area.
Comment by Zach F-B — October 31, 2012 at 11:58am
19. Hey Gang

Thoughts on doing some hot yoga on either Saturday or Sunday. My mobility isn't great, and I've even tweaked my back with vball starting back up.
Just concerned it might affect my explosiveness.

M/43/6'/183#
Comment by Rego — October 31, 2012 at 12:56pm
20. I just have a question on general feasibility with some of this stuff. I'm 26, 5'9", and 245lbs, and have just gotten into playing this past season. I play the line (o-line last season and hopefully d-line this coming season). I haven't worked out heavily in about 8 years, so I know that I'm not in great shape, and have only really started to get in the gym regularly this last month.

But I see stuff like todays inseason DWOD and can't help but think, "Holy hell." My 1RM deadlift is 335lbs., and these workouts have things like 9 @ 315lbs. I know that I'm not in great shape and definitely need to build a lot of muscle, but am I really that blowfully weak compared to what I should be, or are those weights intentionally high to give people very hard (but not unreachable) goals to shoot for? I was feeling good yesterday finding out that my max deadlift was 335lbs concidering that I've never worked on them my entire life, but then I see this and get blown away.

I guess what I'm wondering is what types of goals should I be aiming for as a lineman to be concidered "strong." I know that's a relavant term, but from seeing those weights, I'm thinking that I'm no where near it and I'd like to have solid goals to shoot for.
Comment by Nate — October 31, 2012 at 1:32pm
21. In philosophy, reality is the state of things as they actually exist, rather than as they may appear or might be imagined. In a wider definition, reality includes everything that is and has been, whether or not it is observable or comprehensible. A still more broad definition includes everything that has existed, exists, or will exist.

Nate this your long lost friend reality talking...you are very weak. 315 lbs is pretty light to most of the collegiate/pro levels athletes on this site. There are more than a few amateurs that deadlift over 400 lbs. You need to lock it up.
Comment by Reality — October 31, 2012 at 2:06pm
22. Nate:

http://talktomejohnnie.com/crossfit-football/what-kind-of-exercises-will-i-need
Comment by Ingo B 96/m/5'10"/185 — October 31, 2012 at 2:11pm
23. @ W and Ben R, appreciate the input and the links.
Comment by Sean M/25/6'2"/187# — October 31, 2012 at 2:13pm
24. @Nate - the loads are and will become feasible. My advise is to make your first goal to be to fallow the SWOD EXACTLY as its written. They're the base of the program. Be patient and do the work. Your numbers will come.

Also, with little expierience, make sure you learn the lifts properly. Get a coach or somebody experienced to correct your form and technique. Nothing like creating good habits from the beginning.
Comment by Ben CFTimp — October 31, 2012 at 2:15pm
25. 10:28 And it was super tough. It looks so simple on the site. M/24/6'/321 October 31, 2012 at 4:19pm
Comment by Brandon B.Sanders — October 31, 2012 at 2:56pm
26. 8:39 as rx'd but pretty weak form on some of those.
Comment by Goose — October 31, 2012 at 2:56pm
27. @Nate,

One thing jumps out at me. If you did a 1RM deadlift yesterday that means you did collegiate or professional. No. No, no, no. If you have never deadlifted, you need to be following amateur program. Eat, sleep, and lift like a sonivabitch. Ask questions only after searching this site and google. Mobilize regularly. Your badassery will increase exponentially.
Comment by Shawsie — October 31, 2012 at 3:49pm
28. 10-31-12
Crossfit "Football" // Collegiate WOD
- Deadlift 315x9
- Sprint 50 strides on treadsled
- Deadlift 315x6
- Sprint 100 strides on treadsled
- Deadliftt 315x3
- Sprint 150 strides on treadsled
First attempt, time = 6:08
All DLs broken, no bounce.
Comment by Casey Bard — October 31, 2012 at 4:04pm
29. While I'm glad that many people replied back to my post, I think only one person actually gave me an answer to it, and only for one thing. And advice like "search the internet," while not bad, is of limited value because there are a whole ton of crappy answers posted EVERYWHERE with no way of knowing what's valid or not. That's why I posted here, where people are doing the same workouts that I am, and where the designers may have some good input on things.

So my deadlifts are pretty pathetic compared to where they should be. 400lbs. gives me a goal to shoot for then on those. I'd like some goals for other things, like bench, squats, ect. if anyone knows what is concidered "strong." It doesn't mean that I have to hit that by tomorrow, but that it's something that I should aim for over the course of the off season and possibly even beyond into the next off season.
Comment by Nate — October 31, 2012 at 8:50pm
30. @Nate

http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf
Comment by Shawsie — November 1, 2012 at 4:44am
31. Would someone mind helping me break the code on John's repsonse in 15?
Day 1: PU?
Day 2: PC?
Day 3: CU?
I'm not to savy to all the acronyms. Thanks!
Comment by Steve — November 1, 2012 at 5:04am
32. @Steve

Pullups, Power Cleans, Chinups
Comment by Shawsie — November 1, 2012 at 5:06am
33. @Shawsie. AWESOME! Thanks. That's exactly the type of thing that I was looking for. It looks like for I'm pretty much I'm inbetween novice and intermediate. That gives me short term and long term goals to shoot for.

Again, thanks a lot.
Comment by Nate — November 1, 2012 at 1:19pm

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