Friday, 11.02.12: Daily WOD

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In-Season

Rest Day

Off-Season

Complete 10 rounds:

3 Power Cleans - 155 lbs
1 Max Height Box Jump
20 yard Flying Start - take 10 yards to accelerate

*Recover as needed between efforts
*For the flying starts mark off 30 yards. Take 10 yards to accelerate to full speed and sprint 20 yards. 

Post fastest time to comments.

Noah Nichols - Del Norte Nighthawks

Join Team Power Athlete for Movember

41 Comments:

1. crushed
Comment by sky — November 2, 2012 at 5:07am
2. Strength:
Weighted chin-ups: 3rm - 70lbs
DWOD: fastest flying 20yd - 2.41sec
Comment by JPizzle — November 2, 2012 at 5:41am
3. Had to mix this one all up. Did hang power cleans with 175 for most rounds, then max height tuck jump and 20 mountain climbers. No room for flying starts and wanted to keep the intensity up.

And forgot about the chin-ups.
Comment by CW — November 2, 2012 at 6:18am
4. CSWOD 3rm chin up up to 95# tried 100# but could only get the eyes above the bar
DWOD as Rxd but untimed
Comment by PBarr - 39/5,11/197 — November 2, 2012 at 7:06am
5. CrossFit Football is serving PANCAKES! Noah has been training the CFFB way for about two years and it is showing on the field. Thanks for the great programming guys.
Comment by Luie Barragan — November 2, 2012 at 7:16am
6. 3rm pull-up - 40lbs
DWOD: rx, didn't time. Box jumps: tall box + 25k bumper.
Comment by Mmmm — November 2, 2012 at 7:33am
7. This one was painful. Dry heaving since round 5. Power cleans and jump were easy but the sprint... the sprint was all pain.
Comment by LC — November 2, 2012 at 7:48am
8. @LC. No breaks?
Comment by Mmmm — November 2, 2012 at 8:35am
9. ASWOD- Chins 20, 10, 10 rest at the bottom, strict as can be. (2min rest)

DWOD- RX'd Box Jump almost to my solar plexus (more mental than physical).
1min rest in between sets.

PC's are coming along. Keeping my torso as upright as possible, loose arms help a lot. 155 felt like nothing.
Comment by Kyle McD 5'8'' 165lbs 25 — November 2, 2012 at 8:38am
10. Opinions for the chins, if I can do 20,10,10 with 2 min rest perfectly strict, should I advance to Collegiate?
Comment by Kyle McD — November 2, 2012 at 8:46am
11. how many sets of swod do we do?
Comment by Brandon — November 2, 2012 at 8:59am
12. @Kyle amateur/collegiate/pro should be based on your main lift squat/dead/press/bench progression.

If your main lift are still progressing on amateur, I would start adding weight to the chin/pull up


Comment by PBarr - 39/5,11/197 — November 2, 2012 at 9:04am
13. it says 3 sets for amateur but does that mean 3 sets for collegiate too? thats what im doing
Comment by Brandon — November 2, 2012 at 9:05am
14. It's a 3RM. So however many sets you need to find a 3RM.
Comment by Josh V — November 2, 2012 at 9:36am
15. It says 3 rounds of Max Pulls for Amateur. It says find your 3RM for Collegiate. So find your 3RM.
Comment by Smuggler — November 2, 2012 at 9:37am
16. 3rm chinup + 80lbs
didn't time the dwod but did the boxjumps at 42"

m/35/225/5'10"
Comment by garth cooke — November 2, 2012 at 9:46am
17. Re: Kyle McD's chins question - why can't he just keep going for more reps each time out? I vaguely remember seeing numbers above those posted.

Real question, not attacking.
Comment by Ingo B 96/m/5'10"/185 — November 2, 2012 at 11:16am
18. 3x Max Chin ups: 20/17/11
Times are in secs: 19.84/16.89/15.01/15.48/13.71
14.04/12.87/11.28/11.32/11.36
Times got faster has we critiqued each others technique and transition between exercises. I had a semi pro-football coach working out with us and he became believer of the programming.
Comment by V Jenkins — November 2, 2012 at 11:39am
19. Not on the program for now but managed to figure out how to get some leverage with this casted arm and knocked out a 3x5 of squats at 225#. Awkward as hell so kept it to where I felt safe. Then, dragged the tire...a lot.
Comment by TRuss — November 2, 2012 at 1:04pm
20. CSWOD: Chin up 3RM @ 120# 10# PR, almost got 4 reps, but not quite.

DWOD as Rxed with I think 40" in about 15 min, the walk back was the rest.
Comment by IX F.K.S. — November 2, 2012 at 1:12pm
21. @Kyle
I've taken Ingo's approach. My most recent results for strict chins was 21, 15, 13 (I'm currently injured so won't be soon this WOD). For the past few months I've been able to take my total from 43 to 50 by increasing the number I get in sets 2 and 3, not the first set which has been stuck around 20. Perhaps doing more weighted would be more helpful, but we'll have to defer to someone who has some experience with results when they made the change to CSWOD for chins.
Comment by Ben R — November 2, 2012 at 1:15pm
22. 3RM chinups: 90#

DWOD: Did all 10 rounds, but couldn't time them -- was solo today. Box jumps around 40".
Comment by Ash (34m 6'2" 192lbs) — November 2, 2012 at 1:28pm
23. @Brandon if u cant even understand 3rm maybe u shouldnt be doing the collegiate workout.....
Comment by BNew — November 2, 2012 at 1:40pm
24. ASWOD: Weighted chins - 35# 7,7,6
DWOD: Skipped today...ran short on time.

33/6'/173
Comment by Geoff P — November 2, 2012 at 1:47pm
25. ASWOD: 10/10/10 Super strict.
DWOD: 155/45"
Comment by RobW — November 2, 2012 at 1:58pm
26. ASWOD: Chins 18, 13, 9
DWOD: RX'd, 38" box, untimed
Comment by Zach F-B — November 2, 2012 at 2:12pm
27. CSWOD:
3 RM weighted chin-ups @ 35, 45, 55, 65, 75, 80 lbs


DWOD:
Complete 10 rounds

3 power cleans @ 155 lbs
1 max height box jump @ 45"
30 yard shuttle sprint

*rest as needed between efforts

entire workout as prescribed was a GASSER...not done for time but all 10 sets finished in under 14 minutes
Comment by dj^Ric 28/m/CT/5'11/179 — November 2, 2012 at 2:39pm
28. arms are smoked... Pull ups went 20,12,10... Dropped off a cliff.
#155/50" box jump, around 12min.
Comment by Davidmck — November 2, 2012 at 3:20pm
29. SWOD: chin ups..10,8,7 on gravitron with 40 pounds.
DWOD: at 155 for first 4 rounds, 135 for last 6 rounds.
box jump at 42"
subbed 15 mountain climbers for sprint
Comment by NickG 18/5'11''/195 — November 2, 2012 at 3:26pm
30. ASWOD: Chins 15, 12, 8

DWOD: 38" hurdle, untimed
Comment by Kevin | CFDu — November 2, 2012 at 3:34pm
31. CSWOD
Chins 3rm 80#

DWOD w/ box jumps 44"
walk back was the rest period
Comment by D — November 2, 2012 at 3:41pm
32. Chins-17, 14, 7, a PR for this year. Did the dwod as prescribed bit didn't time myself, used 90-120 second area periods
Comment by Tex — November 2, 2012 at 3:54pm
33. OS ASWOD
Chins: 12, 9, 8 (Full 1-2 sec pause at bottom).

OS DWOD
Rx'd, 30" box and 6 45# bumpers (54" maybe?), no times.
Comment by Sean M/25/6'2"/187# — November 2, 2012 at 4:31pm
34. CSWOD
- Chin 3RM@80(PR).
DWOD
- Rx'd@38". Could not get loose today. Rest limited to walk back.
Comment by Shawsie — November 2, 2012 at 5:42pm
35. DB PC: 30,8
DB Rows: 26,4
DB SP: 30,8
Comment by Roar Lochar — November 3, 2012 at 4:42am
36. CSWOD: Chin 3RM@50#, then tried 75# twice and almost got 3, but not quite
DWOD: Rx'd, about 46" box, no times
Comment by CF/42/6'4"/190 — November 3, 2012 at 2:00pm
37. ASWOD:
Strict Pullups - 17,13,12
DWOD:
PClean - 135
Tuck Jump
30 yd shuttle
~16:00
Comment by JackM — November 3, 2012 at 3:24pm
38. OSPSWOD: 3 RM Weighted Chinups = 45#

OSDWOD: timed whole exercise as one evolution (only had 10 Reebok steps to stack for box jump, so I held 50# DBs for it) = 12:10
Comment by Serious Jest — November 4, 2012 at 9:34am
39. I've got a long way to go:

Chin ups: 8,7,6
Then I did some powerclean work supersetted with 10 boxjumps (teaching myself how to powerclean correctly)
Comment by Andrew K. — November 5, 2012 at 7:28am
40. 3RM weighted chin: 36.57kg. Barely.

DWOD: subbed high clean pulls @ 185#. 47" box. Fastest cycle - 26.66 seconds. Slowest - 33 seconds, estimated since my aroused glute killed the timer early. One miss on box jump.
Comment by Ingo B 96/m/5'10"/185 — November 5, 2012 at 2:37pm
41. OSCSWOD: 100# Chin-up 3RM

OSDWOD: Fastest round 11.37 (52" box jump)
Comment by Raze — November 10, 2012 at 6:06am

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