Monday, 11.05.12: Daily WOD
In-Season
Complete 5 rounds:
50 yard Shuttle Run
Max Rep Strict Pull Ups
*For shuttle run, sprint out 25 yards and back 25 yards
Post total pull ups completed to comments.
Off-Season
As many rounds as possible in 15 minutes of:
1 round consists of:
1 Push Press @ 65% of body weight
1 Strict Pull Up
3 Push Presses @ 65% of body weight
3 Strict Pull Ups
5 Push Presses @ 65% of body weight
5 Strict Pull Ups
Post weight and rounds completed to comments.
CrossFit Football Trainer's Course - CrossFit One World
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82 Comments:
Move the bar as fast as possible on the CONCENTRIC portion of the squat. Be sure to lower the bar in a controlled manner to just below parallel before going as fast as possible.
Comment by Luke - CFFB — November 4, 2012 at 5:02pm
Comment by Cameron Anderson — November 4, 2012 at 5:58pm
You do your workouts at lunch time i take it?
Comment by Scott Armer — November 4, 2012 at 6:01pm
Comment by Cameron Anderson — November 4, 2012 at 6:13pm
Comment by Zac Hunter — November 4, 2012 at 6:55pm
Change your schedule. They provide this for free. Follow a week behind. Plenty of guys do.
Comment by NickG 18/5'11''/195 — November 4, 2012 at 7:07pm
Comment by Cameron Anderson — November 4, 2012 at 7:42pm
Comment by Ferreus — November 4, 2012 at 7:54pm
Comment by Lyman 52/m/5'6"/168 — November 4, 2012 at 8:05pm
Comment by Caine — November 4, 2012 at 8:59pm
Comment by @SUSHI — November 5, 2012 at 2:07am
Comment by W — November 5, 2012 at 3:37am
bench 3rm= 254pr
dwod 8rnds+1/1/3/3/1 @ 129#
Comment by tex bill 188/5'8"/34 — November 5, 2012 at 4:02am
- Squat 12x2@265. High bar and fast.
- Bench 3RM@250(PR). 3x3@225.
DWOD
- Rx'd@150. 6 rounds + 8 reps.
- Felt great today.
Comment by Shawsie — November 5, 2012 at 4:18am
BB step ups: 155/155/165
Bench Press: 250/250/245/245/245
DWOD (rxd @ 120lbs): 6rds + 4 reps
Comment by JPizzle — November 5, 2012 at 4:55am
Mine hasn't come in.
Comment by JamesC — November 5, 2012 at 5:07am
Anyone who is even remotely serious about this style of training should sign up for a cert. Truth be told, I came in knowing about 75-80% of the lecture content, just from having studied the comments section, TalkToMeJohnnie, Google, and even Crossfit.com (posts re: CFFB, primarily) over the last 14 months, but there were pieces which linked my disparate knowledge into a cohesive system. Everything just makes more sense now. Plus, the practical part of the cert is invaluable. Going thru actual drills, warm ups, and movements is way more effective than reading about it.
Save your beer money (or for Caine, allowance) - it's worth it.
Oh, and when you get to one, ask Luke how to successfully roast a 100# pig in your boss' backyard.
Comment by Ingo B 96/m/5'10"/185 — November 5, 2012 at 6:29am
Comment by davidMck — November 5, 2012 at 6:55am
Squat 3x5 @375. Felt pretty light considering I have not Back Squatted in 2 weeks. Followed by: 8 rounds of DWOD with 155 for push press. Followed by a Biochem test at 8 am this morning.
Comment by Brad 26/6'4"235 — November 5, 2012 at 7:14am
- Squat 12x2@275. Felt good.
- Bench 3RM@245. 3x3@220.
DWOD
- Rx'd@135. 8 rounds + 1,1 reps.
Comment by Mopar F.K.S. — November 5, 2012 at 7:33am
- Squat @ 225#
- Bench @ 245# with a spot and then 220# with the spot. kinda felt really shity today. not sure if my head was in it.
DWOD:
- Rxd with 120# for 8 rounds and up to the 3 PPs
Comment by IX F.K.S. — November 5, 2012 at 7:39am
BS 12x2 fast at 205 (65%)
Bench 3rm 235, 3x3 @ 211 (90%)
DWOD: RX'd with 145lb PP, 5 rounds + 2 reps
Comment by Mmmm — November 5, 2012 at 7:45am
Comment by Brett_nyc — November 5, 2012 at 7:51am
DWOD: 110lbs
11 RNDS + 3 PP
Longest CFFB workout in a long time, felt great.
Comment by Kyle McD 5'8'' 170lbs 25 — November 5, 2012 at 8:13am
Felt really weak today and just tired, did a good amount of running in a workout Sat. and definitely feeling it today
DWOD: weighed in at 200 and used 135
7 rounds + 3pp +1 pullups
No rack, PC the PP
Comment by Mr.T — November 5, 2012 at 8:51am
Comment by Larrster — November 5, 2012 at 9:29am
Bench: 245,260,270,280,290(fail)
DWOD: 8rds @ 115#
1st wod after week off. 8rds was enough for me!
Comment by Hirst 33/5'6"/170 — November 5, 2012 at 9:43am
275; 3rm and 3x3x255
Pp at 110; 8 rounds plus one push press
M/38/170
Comment by Jk — November 5, 2012 at 9:51am
Bench 3x5 225 5,4,5 not enough rest between set 1 and 2
DWOD
130# 7rnd + 8 rep
Comment by PBarr - 39/5,11/197 — November 5, 2012 at 10:13am
STEP UP 135,135,185
FLOOR BENCH 275(3),305,0315,325,335,340
DWOD
STRICT PU'S
165 PRESS 7 ROUNDS PLUS 1-3'S
WOW SHOULDERS FRIED
Comment by Jon West — November 5, 2012 at 10:17am
The cert goes pretty in depth with programming and the method to the madness. Without giving too much away, you learn the basics of the progressions behind the SWODS and how to program the DWODs to compliment those strength workouts. You get a chance to try your hand at programming as well.
Comment by Zac Hunter — November 5, 2012 at 10:23am
Anybody tear the pec before? Were you able to do any type of training? This is killing me.
Comment by Mex — November 5, 2012 at 10:24am
Mex - try doing this until you're healed:
http://www.youtube.com/watch?v=Nd84kanUEIY
Get well soon.
Comment by Ingo B 96/m/5'10"/185 — November 5, 2012 at 10:48am
Got the first round, that 45 seconds went by way too fast, had to break second round into two parts with a small break. Tougher than 20RM, I think (I used same weight)
DWOD @ 125#: 7 rounds plus 2/3.
Comment by Ash (34m 6'2" 192 lbs) — November 5, 2012 at 11:04am
Mex- take it from me, you'll figure it out and be creative. Whatever it is you do, it won't be as fun and might get boring, but it's temporary. Train your good side (as long as it doesn't hurt the injured side). Find a way to squat something. I've found an arm cast to be decent leverage on a back squat...
Comment by TRuss — November 5, 2012 at 11:08am
3 reps @ 225 lbs (PR)
2 reps @ 230 lbs (PR)
1 rep @ 235 lbs (PR)
1 rep @ 240 lbs (PR)
5 reps @ 205 lbs
Back Squat, 3 x 5
@ 275 lbs
DWOD
As many rounds as possible in 15 minutes:
1 round consists of:
1 Push Press @ 65% of body weight
1 Strict Pull Up
3 Push Presses @ 65% of body weight
3 Strict Pull Ups
5 Push Presses @ 65% of body weight
5 Strict Pull Ups
6 rounds + 1,1,3,3,5,1 @ 115 lb push press (179 BW)
Comment by dj^Ric 28/m/CT/5'11/179 — November 5, 2012 at 11:27am
Press: 92,4
10 min: Improved since last time, though taking more breaks than I am supposed to. :)
Comment by Roar Lochar — November 5, 2012 at 11:38am
Comment by Josh — November 5, 2012 at 11:40am
It was so hard cause you were backwards brother! The SWOD lists SETSxREPS - you were supposed to do 12 doubles, not 2 sets of 12. It's a Westside-style dynamic effort workout. I bet the sets of 12 were hard as hell though!
Comment by Shawsie — November 5, 2012 at 11:50am
Comment by Cristina M, Germany — November 5, 2012 at 11:59am
DWOD - 3 rounds plus 3 push press @ 155. Was heavy; guess I better lower my body weight (235).
Comment by Goose — November 5, 2012 at 12:06pm
Comment by TomC — November 5, 2012 at 12:26pm
All shirts shipped out Thursday via pony express / Priority Mail. Those with fastest ponies will get theirs first. If your shirt is packed on a donkey, you may be waiting a couple more days.
Those who submitted their information before 10/20/2012 got shirts, as indicated in John's post.
@W - We ship to APOs all the time
@Caine - Cali is super glad you're okay
@Ingo B & Sushi - Thanks for the love!
@Josh - Nice dude!
Comment by Luke - CFFB — November 5, 2012 at 12:47pm
3 RM @ 175, 3x3 @ 160
4 rounds completed @ 140 Push Press
Comment by Kyle Monhollen — November 5, 2012 at 1:19pm
Bench 235#
Squat 295# x5 305# x4 315# x3
WOD
6 rounds 135# pp
Comment by Josh — November 5, 2012 at 1:47pm
Comment by Manolo — November 5, 2012 at 1:57pm
- Squat 3x5 @ 250# (5 min. rest, pretty stoked about this since 205# was hard just over 2 months ago)
- Football Bar Bench (middle grips) 3 x Max Reps @ 155# (8, 6, 5) (first time doing these, really blast the tri's if you're into that)
DWOD:
- First workout I've ever done where I've ADDED weight in the middle of it.
- Rx'd weight was supposed to be 107#, but I started with 125# because I knew that the difficulty of my strict pull-ups would be way more than a 107# push press. Switched to 145# after round 3, still easier than the strict pull-ups.
- Got 6-8 rounds, not sure.
Comment by Jubba M/19/5'11''/165 — November 5, 2012 at 2:12pm
DWOD: 7 rounds + 5 PP
Comment by Longo — November 5, 2012 at 2:35pm
DWOD: Subbed HSPUs for Push Press. Did 1/2/3 Push Press and PUs as Rx'd. 7 Rounds.
33/6'/170
Comment by Geoff P — November 5, 2012 at 2:41pm
SWOD: squats @ 270, 5/4/0
DWOD: used 115. 4 rounds. no excuses here. rough day.
Comment by NickG 18/5'11''/195 — November 5, 2012 at 2:51pm
power snatch - up to 175, failed at 180, just couldn't get the arm turnover... Need some more technique on this lift! (20 lb pr)
Clean and jerk - up to 240... Felt like I used so much explosion in the snatches I didn't have anything left for what should be a relatively easy lift for me... I was surprised, thought the jerk would have been tougher than the clean. ( 35lb pr)
Front squat to 305 then ran out of time, see what my total is next time ( 30lb pr)
Comment by Josh aka The Hulk — November 5, 2012 at 2:58pm
Rx'd #130 6 rnds 8 reps.
Comment by DavidMck — November 5, 2012 at 3:05pm
Bench Press: 3RM x 265
DWOD: 145# Push Press x 5 rounds
Comment by DuaneWVU — November 5, 2012 at 3:30pm
Squat 3x5 @ 290#
DWOD
PP @ 105#
5 rounds plus 1/1 PP
Comment by PHONE — November 5, 2012 at 4:05pm
Comment by Anni Watson — November 5, 2012 at 4:19pm
Squat 3x5 @190
DWOD:
Push Press @110
8 Rds + 2
Comment by JackM — November 5, 2012 at 4:46pm
Squats at 140#
Bench 3RM at 125#; 3x3 @ 115#
No DWOD. Zero energy today.
-CFSB
Comment by Emily C — November 5, 2012 at 4:59pm
ASWOD
Squat 3x5 @ 300# (6 reps on last set)
No time for DWOD today. Haven't posted lately but still following the program. Had to adjust my days I work out to MWFSa.
Comment by Will R - 29/5'11"/190# — November 5, 2012 at 4:59pm
It worked.
ASWOD
Back Squats felt great @325
WOD
Push Press @ 135
6 rds, plus 5 reps
Comment by Judah 37/m/5'10/200 — November 5, 2012 at 5:02pm
Slight reset on squats due to depth issues and some leg pain.
3 x 5 @ 230#
DWOD:
6 rounds and up to 3 PP @ 125
Comment by Zach F-B — November 5, 2012 at 5:06pm
12x2 squats at 205#
bench 3RM at 205#, 3x3 at 185#. No spotter.
DWOD:
as RX'd at 110#. 7 rounds + 8 reps.
Luke: El oh el. I got the care package she sent.
Comment by Caine — November 5, 2012 at 5:15pm
Squats @ 260#
Bench 3RM @ 290#, 3x3 @ 260#
DWOD:
7 Rounds Completed + 3,3 @ 130#
@Caine
All good here, just a lot of rain. Thanks for the Movember looks. Good luck in your mustache quest, join our Movember team in a few years.
Comment by McQuilkin - CFFB — November 5, 2012 at 5:46pm
12x2 squats@210#
Bench 3RM@210#; 3x3@190#
DWOD:
Rx'd 6 rounds + 1 PP @ 125#
Comment by CF/42/6'4"/190 — November 5, 2012 at 5:59pm
Bench 3 RM 350, 3x3 @ 315
DWOD @ 205 pp
4 rds + 3 PU
Comment by ABell — November 5, 2012 at 6:02pm
DWOD 160# 2 Rounds + 3 PU
Comment by Mike J — November 5, 2012 at 6:07pm
Comment by CW — November 5, 2012 at 6:11pm
BS: 3x5 @ 335#
OS DWOD
8 rnds + 3(of 5) PU's, 120# PP
Comment by Sean M/25/6'2"/185# — November 5, 2012 at 6:30pm
Swod: 260
Dwod: 7rds 1,1,3,3 @115#
Comment by Caleb p — November 5, 2012 at 6:39pm
Comment by Luke - CFFB — November 5, 2012 at 6:56pm
Squats: 12x2 @315
Bench: Up to 285x3, then 245 for 3x3, not great today
DWOD: @155 5 rounds + 1's
Comment by Brett_nyc — November 5, 2012 at 7:37pm
12x2 Squats @ 225#
Bench 3rm 245#
3x3 @ 225#
DWOD
Scaled up on push press to 135# (BW is 190#)
8 rounds
Comment by D — November 5, 2012 at 7:59pm
Bench 315,335(f),315,315,315
DWOD- 5 rounds plus the 3's in round 6 pp with 155LB.
Comment by Lyle N. — November 5, 2012 at 11:36pm
DWOD- 115LBS Push press,body weight-178lbs
5 rounds exactly. Some of the push presses ended up being push jerks around round 3..
Comment by Football Fan — November 6, 2012 at 3:28am
DWOD - 4 rds + 3 pp & 3 pu @ 145#
Comment by Matt H. — November 6, 2012 at 3:59am
OS ADOWD - 6 rounds + 1 pp & 1 pu @ 95#
(50% of BW, should have done higher but I wanted to make sure I kept the intensity up)
Comment by Andrew K. — November 6, 2012 at 6:32am
Comment by Kyle McD — November 6, 2012 at 7:56am
DWOD-11+2@110
Getting stronger leaps and bounds i love this programming!!!!
Comment by Angelo A. — November 6, 2012 at 9:42am
Squat 12x2 @ 240
OSDWOD: 6 Rnd + 12 Reps (125 lb)
Comment by Jaden T: M/33/5'11"/191 — November 6, 2012 at 1:16pm
DWOD: @ 180# 3 rds. Afterwards I realized I was supposed to do that workout at 155. I'm not sure how I fucked that math up. Oh well, I'll be stronger for it.
Comment by RobW — November 6, 2012 at 6:02pm
Comment by chance clark — November 6, 2012 at 6:51pm
Bench 3RM: 225#, 3x3 @ 205#
DWOD @ 120#. 6 rds + 4 reps. Elbow died around rd. 4. Should have done rack presses.
Comment by Ingo B 96/m/5'10"/185 — November 8, 2012 at 2:24pm
OADWOD Rx'd @body wt 165: 7rounds + 1PP
Comment by Christopher Bates M/28/5'9/165 — November 11, 2012 at 5:35pm
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