Thursday, 11.01.12: Daily WOD

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In-Season

Complete:

Weighted Chin Ups 1, 1, 1, 1, 1, 1

Post weights to comments.

Off-Season

Complete 7 rounds:

1 Minute of Calorie Row
1 Minute to perform 5 Plyo Push Ups & 10 KB Swings - 2 pood

*You have one minute to row for calories. You have the second minute to perform 5 Plyo Push Ups & 10 KB swings.

Post total calories rowed to comments. 

Sam Kennedy

Join Team Power Athlete for Movember

65 Comments:

1. Is the off season DWOD for time? Should we just do each round back to back, or is this more for Max Calories Burned 7X?
Comment by Chris — October 31, 2012 at 4:12pm
2. @Chris- I'm treating this as a 14 min workout, unless he adjusts and states rest b/t rounds.
Comment by Mike — October 31, 2012 at 4:26pm
3. As it states in the notes below the DWOD, you have 1 min to get as max calories then you have 1 min to do the plyos push ups and swings. After you do the swings and push ups, that is rest and then repeat.
Comment by craftman — October 31, 2012 at 4:40pm
4. I imagine, based on past workouts, that if you finish the Plyo Push Ups and KB Swings before the minute is up you have the remainder of the minute as rest.
Comment by Zach F-B — October 31, 2012 at 4:42pm
5. might by some videos of DWOD and SWOD, some do not understand how.Thank´s
Comment by Tiago Gomes — October 31, 2012 at 5:00pm
6. Do you really need to see a video of someone rowing for one minute and then doing push ups and kb swings for a minute?

How about another video of someone squatting and benching? Because you can't find that on the internet. I realize you are new but being new means you being self sufficent and waiting for someone to hold your hand.
Comment by Andy — October 31, 2012 at 9:32pm
7. Dwod - 162 cals rxd
Comment by AusAdam — October 31, 2012 at 11:36pm
8. Sub for the row anyone??? SDLHP??? Thanks
Comment by Vernard Jenkins — November 1, 2012 at 3:26am
9. @ Andy

Quit bein a Dusche. How old are you? Werent you ever told if u dont have anything nice to say, then dont say anything at all.
Comment by chadben — November 1, 2012 at 4:36am
10. CSWOD
- Squat 3RM@365. 6@310.
- Press 3RM@170 (f3 but still a 2RM). 7@135.
DWOD
- 148 cal, 1927m. Did dynamic pushups.
- Had no ability to get really uncomfortable this morning.
Comment by Shawsie — November 1, 2012 at 4:39am
11. To All CFFB:

One of the main points of this website is to encourage people to workout and be fit. How come people keep posting unnecessary and rude comments? That is just going to upset the new comers and draw people away from commenting and eventually coming to this site. So how about we just yield the immature comments and post times and helpful comments.

Thanks
Comment by chadben — November 1, 2012 at 4:43am
12. SWOD
backsquat 385x3 327.5x8
press 3x5 147.5
DWOD subbed SDHP 45# for around 180 rep, some round I lost the exact count
Comment by PBarr - 39/5,11/197 — November 1, 2012 at 4:43am
13. @ Nate (from yesterday)

Posted in yesterday's thread, but not sure you'll see it:

http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf
Comment by Shawsie — November 1, 2012 at 4:47am
14. @ Christopher Bates,
Nice man. I am a first year student at VCOM in Spartanburg, SC. Yea I am an ex-college football player, so I enjoy working out. I actually get up and workout 3 days a week at 5am to ensure that I get my workouts in. Yea while I am working out, I am typically thinking about my notes for class. So far I have not missed a workout on my schedule since July 30. I am hoping to be able to continue this schedule.
Comment by Brad 26/6'4"/235 — November 1, 2012 at 5:24am
15. Apparently Im advanced but not elite. Fuck!
Comment by DavidMck — November 1, 2012 at 5:27am
16. Ah yes, I see it now in the FAQ, the purpose of CFFB is to encourage people to workout and be fit. That's a relief, I was getting myself all worked up about getting strong and powerful. And now that I know this comment board is only for nice people who offer pleasant tidings and complements I can ask more questions since I'm not really the research type. In fact, the blog should probably be renamed Yahoo CFFB Answers to make this point clear. JK. HTFU and learn to laugh a bit.
Comment by Ben R — November 1, 2012 at 5:36am
17. Instead of asking questions, I'll usually just interpret the WOD as best I can. The most important part is getting the work in and the proper movements, ROM, etc. If you rest and someone else doesn't that's OK sometimes...do what works for you if you aren't sure.

My plan of attack for today's OSDWOD will be to set the interval timer for 14 rounds of 1 minute and when it beeps go from calorie row to 5 clapping push-ups + 10 russian KB swings, when it beeps again go right back to calorie row...no rest.

If you need a rest, do it during either of the minutes and forgo the reps you are counting.

I'm going to do clapping push-ups because I don't know if 5 plyo push-ups is 5 each arm or 2 on one arm, 3 on the other arm in a round.
Comment by dj^ric 28/m/CT/5'11/180 — November 1, 2012 at 5:38am
18. CSOWD:
Squat 3RM @315# then 7 reps at 270#
Press 1RM - 190# (5# PR) then 5 Reps at 150#

DWOD:
as rxed for 119 cal, 1839m
Comment by IX F.K.S. — November 1, 2012 at 5:39am
19. @Vernard
This comes up a lot and there's been good back and forth in past posts. Type the below phrase into google and get instant gratification.

site:www.crossfitfootball.com sub for row
Comment by Ben R — November 1, 2012 at 6:07am
20. @dj^ric,
Just a heads up on the plyo push-ups for next time. The aren't alternating arms. See the Power Athlete video link below.
http://youtu.be/OCQp173DUT8
Comment by Josh V — November 1, 2012 at 6:11am
21. Off Season WOD: 95 calories. 24 kg on the KB swings.
No questions.
Comment by Cristina M, Germany — November 1, 2012 at 6:15am
22. @Josh
Actually, see the FAQ, all the way at the bottom:

http://www.crossfitfootball.com/page/index.php?menu=faq&page=exercises

Comment by Ben R — November 1, 2012 at 6:18am
23. ASWOD: Squat 5s @ 275, 285, 295. Felt good despite not squatting in 2 weeks. Next time, 295 right across. BP 3x5 @ 265# - surprised myself.

DWOD with regular pushups and 80# russian swings. Rowed for a minute then did the 5 and 10. However long it took me to get back on the rower and get my feet in the straps was rest. Rowed about 1800 meters total.
Comment by CW — November 1, 2012 at 6:22am
24. I've watched a few videos on the Russian kettle bell swing. I've noticed 2 different styles. Some are squatting while swinging and others are keeping legs locked and just bending over and swinging. Which is proper?

Squatting- http://www.youtube.com/watch?v=MkdLCysfbOI

Legs locked- http://www.youtube.com/watch?v=AZtGH5To_ks
Comment by Scott — November 1, 2012 at 6:23am
25. @Scott; The purpose of the Russian Swing is replicate a violent hip explosion. If you want to bend your legs, or keep them straight, is entirely up to you. Neither is more correct than the other.
Comment by CraigS — November 1, 2012 at 6:33am
26. ASWOD: Squat @ 330 Bench @ 270

DWOD: 133 with plyo push-ups @ 5 per side (10 total per round)
Comment by Zak — November 1, 2012 at 6:37am
27. @Ben R,
I stand corrected, good work. In my pre-coffee idiocy I didn't notice the word "dynamic" in the video description. Another reason I should stick to my normal protocol of not posting comments. -Thanks!
Comment by Josh V — November 1, 2012 at 6:48am
28. ASWOD: Squat- 225x3x5 2 min rest, toes forward, shoulder wide feet, knees out- no more knee pain. Thanks to my friend JUBBA.

Bench- 240x3x5 3 min rest, felt the best it ever has, all time PR is 242.5, next week I'm going to go straight to 245 and then possibly reset from there.

DWOD: Treadmill 1min- 18 calories, 5 plyo on a metal 45 plate (easy), 12 overhead 1.5 POOD (need a 2POOD)

Over all feeling great after the week rest from being severely over trained.
Comment by Kyle McD 5'8'' 165lbs 25 — November 1, 2012 at 7:00am
29. Nate, the link I posted in response to your question is to a site written by the guy (John) who runs CFFB. Whatever is stated over there definitely applies here.

Not sure if you were thinking of my post when you mentioned "internet" links, but wanted to clarify anyway. No harm done.
Comment by Ingo B 96/m/5'10"/185 — November 1, 2012 at 7:10am
30. Fudge, I did dynamic push ups by accident, I get the two mixed up, I thought they were easy...

As for the Russian Swings, are you sure there isn't a proper way? To me it makes sense to use as little hinging as possible?
Comment by Kyle McD — November 1, 2012 at 7:14am
31. Speed training & jumps training
Then
7rds
1min sdhps, 45lbs (no rower)
1min to perform 5 plyo push-ups & 10 db swings @70lbs
150reps of sdhps...goodtimes
Comment by JPizzle — November 1, 2012 at 8:07am
32. C-SWOD Bench 145# 16/16/13 and did the dips and chins but had to break 'em up.
Comment by Goose — November 1, 2012 at 8:57am
33. ASWOD: SQUAT 3x5 @ 275, felt pretty good. I keep getting back to pr #'s (285) and failing/regressing. I'll work it back up and see how it goes next couple weeks.
No time for DeeeWod today.

Wurd.
RAK = 37/5'8"/180 and all around cool dude.
Comment by RAK — November 1, 2012 at 10:41am
34. Forgot, Bench 3x5 @ 200, was easy but taking the reset slow and strict.
Comment by RAK — November 1, 2012 at 10:42am
35. SWOD: 3x5 squat @340 +10lbs to last set. PR!
3x5 bench @230 +5lbs to last set. PR!
felt like a beast so i went with the larger increase.
DWOD: 154 Cal as rx'd.
Comment by DavidMck — November 1, 2012 at 10:51am
36. OS ASWOD: squat 3x5 @ 205# bench 3x5 @ 182.5#
OS DWOD: 115 cal, 1807 m. got real hard about halfway through. great wod. good session all around today, squats felt very good.

M/24/170#/5'11
Comment by Erik — November 1, 2012 at 11:18am
37. What drag settings are you all using on the rower?
Comment by Andrew k — November 1, 2012 at 11:39am
38. @Chad Ben everyone on this sight is really helpful hard working and a good time but when u read the dwod in 10 seconds then write a comment how you don't understand it and not reading the FAQ is just annoying because it happens all the time...we give smart ass answers so people will sack up and do some research for themselves
Comment by Fintan M/21/190/5-11 — November 1, 2012 at 11:48am
39. ASWOD:
3 x 5 Bench press @ 210 lbs
3 x 5 Box squat @ 235 lbs (WITH release*; PR)

- 12" box (below parallel)
-- feet release off the floor (like push-up)

DWOD:
Complete 7 rounds...
1 minute calorie row
1 minute to do 5 plyo push-ups + 10 KB swings (1.5 pood)

*You have one minute to row for calories. You have the second minute to perform 5 Plyo Push Ups & 10 KB swings...rest is left over time after swings.

100 calories


Comment by dj^Ric 28/m/CT/5'11/179 — November 1, 2012 at 12:28pm
40. CSWOD:
Squat 3RM 405lbs (10lbs off of best)
Max Reps at 345lbs 10 reps
Press 1RM 165 (5lbs off of best)
Max Reps at 130lbs 6 reps
No DWOD today have a long rugby practice today
~CFSB
Comment by Carl C — November 1, 2012 at 12:44pm
41. Was supposed to do 435x5 well I got 435x3
Bench 3x5 @290
Body pretty beat today should have rested yesterday but I ended up working on cleans which lead to a pr @305
Dwod: rx'd with 131 calories
Comment by Mr.T — November 1, 2012 at 12:55pm
42. 11-1-12 / Crossfit Football
Collegiate, Off season SWOD
- High bar back squat, 365x3 / 295x11 (15 min max) belt, chucks (RPE @ 6-7)
- Strict OHP, 225x1 (PR) (10 min max) belt, chucks

DWOD - 7 rounds
1 Minute of reverse prowler drag/rows
1 Minute to perform 5 Plyo Push Ups (@5") & 10 KB Swings - 70# (Russian swing)
Completed on time. Avg 110ft per sled trip @ ~225#. Last set, 10 plyos.

Comment by Casey Bard — November 1, 2012 at 1:35pm
43. 2 days behind
CSWOD: DL 1RM@420# (PR)
DWOD: 10,9,8,...,1 Pullups and 45# plate slams
11:43
Comment by CF/42/6'4"/190 — November 1, 2012 at 2:36pm
44. CSOWD:
Squat 3RM @365# then 10 reps at 315#
Press 1RM @190# (f), then got it with slight push. Then 6 reps at 150#

DWOD:
as rxed for 120 cal
Comment by Mopar F.K.S. — November 1, 2012 at 2:42pm
45. @Scott, @Kyle McD . . . The russian swing is entirely a hinge. Your legs shouldn't be completely locked out, but it's most definitely not a squat. Dan John has some great vidoes and articles about the hinge. Here's one of them: http://www.t-nation.com/free_online_article/most_recent/the_metabolic_swing
Comment by Ferreus — November 1, 2012 at 3:40pm
46. 125 cal subbed kettle ball for 45lb plate and did 15 reps
SWOD 275,280,and 285 3x3 squat (lbs)
press 1-1-1-1-1 145,150,155,165
First crossfist work out ever, Don't know if I can go back!
Comment by Josh — November 1, 2012 at 4:05pm
47. @Brad, Awesome man, keep up the work.

Few days behind:
ASWOD: DL 5RM 275 (10#PR) Felt easy today!
ADWOD: 10-->1 12:59 (much harder than expected)
Comment by Christopher Bates M/28/5'9/165 — November 1, 2012 at 5:34pm
48. SWOD: squats @ 265.
bench @ 165. havent benched in like a month. so hard.

no DWOD today. did 3x10 weighted crunches instead.
Comment by NickG 18/5'11''/195 — November 1, 2012 at 5:39pm
49. Squat 3 RM 540, 5x460
Press 1 RM 255,278 (f) 4x 205

DWOD
7 rounds
1 min cal row
1 min 5 plyo PU+ 10 KB swing 70lb
107 cals
Comment by ABell — November 1, 2012 at 5:51pm
50. OS-AM:

Squats @ 355
Bench @ 225

Squats this week felt better than last week. Aaah sleep, how I love thee.

No time for DWOD today. I'll get mine tomorrow.
Comment by RobW — November 1, 2012 at 6:06pm
51. CSWOD
Squat 3rm 315#
10 reps @275#

Press 1rm 175#
7 reps @ 145#


Comment by D — November 1, 2012 at 6:29pm
52. ASWOD:
Squats @ 270
Bench @ 202.5

DWOD: 1820 meters
Comment by Kevin | CFDu — November 1, 2012 at 6:52pm
53. Subbed KB SDLHP for Row and truly felt it!!
BS: 275/Bench 270 KB SDLHP: 177 reps. I loved this one and so did all the guys in my gym.

On a side note, Thanks to Ben, Luke and Tex for all the knowledge they passed at the cert..I have one football player trying to make varsity on the programming and every one is complementing on his physical changes. Thank you guys again for everything!!!
Comment by V Jenkins — November 1, 2012 at 8:12pm
54. Looking for a little clarification... If I'm just doing this to stay/get fit for work, should I be doing the off season workout each day?
Comment by Goose — November 1, 2012 at 8:42pm
55. Looking for a little clarification... If I'm just doing this to stay/get fit for work, should I be doing the off season workout each day?
Comment by Goose — November 1, 2012 at 8:43pm
56. OS ASWOD
BS: 3x5 @ 325#
BP: 2x5 @ 217.5# & 1x4

OS DWOD
Did dynamic pushups instead of plyo's. Oops. 138 cals.

@Goose, generally if you're playing a sport you stick with in season, and if not then go with off. Different types of programming but ultimately the same beastly results.
Comment by Sean M/25/6'2"/187# — November 1, 2012 at 8:56pm
57. *BS: 3x5 @ 330#
Comment by Sean M/25/6'2"/187# — November 1, 2012 at 8:58pm
58. DL: 209
Bench: 143
Chins: 6, 6, 3 1/2
10 min: Still struggling a bit, getting exhausted a bit too fast.
Comment by Roar Lochar — November 1, 2012 at 10:32pm
59. CSWOD:
Squat 3RM @ 205#; 5 @ 175#
Press 1RM @ 98.5 (+1.5); 5 @ 80#

No time for DWOD due to swim practice.

-CFSB
Comment by Emily C — November 2, 2012 at 3:37am
60. swod
squat 3rm 475HB
max reps @85% 405X10

floor press worked upto 275
offseason dwod
127 calories
that was hard!

this definetly getting me in shape for my world rugby classic (over33 world cup) trip to bermuda next week!
Comment by garth cooke — November 2, 2012 at 6:23am
61. ASWOD: Squat 3x5 @ 190#, Bench 3x5 @ 150#.
DWOD: Used 40# KB and did SDHPs instead of rowing. 30+30+15+15+15+15+20 = 140 total. Tough workout.

33/6'/171
Comment by Geoff P — November 2, 2012 at 6:51am
62. ASWOD:
Squat 3x5 @185
Bench 3x5 @175
DWOD:
SDHP for row around 110?
Comment by JackM — November 2, 2012 at 2:50pm
63. Few days behind:
OASWOD: Squat 205, Bench 165 (both PRs)
OADWOD: no rower, subbed DUs, used 50# DB, had ~20secs rest, got ~60DUs each set
Comment by Christopher Bates M/28/5'9/165 — November 4, 2012 at 9:52am
64. Squat 3RM- 435. 7x370.
Press 1RM- 200, 4x160 (Elbow pain)

Calories: 98. Man did I gas.
Comment by Weez — November 8, 2012 at 4:57am
65. ASWOD
Squat: 3x5@230#
Bench: 3x5@145

DWOD
-113 calories
First few rounds weren't bad, but fell apart pretty quickly. Screwed up a few pushups because my limbs stopped coordinating (blame it on the AM).
Comment by dredlocked — November 8, 2012 at 12:16pm

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