Tuesday, 11.06.12: Daily WOD

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In-Season

Complete 5 rounds for time:

3 Power Cleans 75% of body weight
10 Supine Ring Pull Ups
5 Box Jumps 24"

Off-Season

Complete 8 rounds:

3 Power Cleans 75% of body weight
Sprint 40 yards

*Rest 30 seconds between rounds

Post loads and fastest rounds to comments.

#OccupyStrength - Machu Pichu

69 Comments:

1. as i live and breathe...
Comment by Ben @CFFB — November 5, 2012 at 4:32pm
2. Alive and breathing...
Comment by Fish Hook — November 5, 2012 at 4:58pm
3. Fish Hook! Single or double?
Comment by Luke - CFFB — November 5, 2012 at 5:14pm
4. Good burpee sub for the sprint distance: 15 reps?
Comment by JamesC — November 5, 2012 at 5:15pm
5. @Ingo...you're a dick. but its all good.

TRuss...thanks. safety bar squats 3x a week most likely.

Comment by Mex — November 5, 2012 at 5:21pm
6. i do declare...
Comment by Cali - CFFB — November 5, 2012 at 5:41pm
7. TRuss and Mex - guilty as charged. But you laughed. Be honest.
Comment by Ingo B m/5'10"/185#/98 — November 5, 2012 at 6:13pm
8. Ingo: http://www.youtube.com/watch?v=t_djkPMdSMw&feature=youtube_gdata_player
Comment by Caine — November 5, 2012 at 6:42pm
9. I'm in Atlanta and my shirt showed up today.

Thanks again for all the great programming, John!
Comment by Scott g — November 5, 2012 at 6:46pm
10. @Caine - RE: Cali's care package
Was it full of her famous home made heart shaped donuts and love letters?
Comment by Luke - CFFB — November 5, 2012 at 6:57pm
11. @Luke- Allow me to quote one JWelly: "If there's one thing Luke knows how to do well, it's beat a dead horse."
Comment by Cali - CFFB — November 5, 2012 at 7:43pm
12. Luke, I only rock the doble....
Comment by Fish Hook — November 5, 2012 at 8:05pm
13. Cali 'beat a dead horse' Hinzman, you are the queen of the dead horse.
The proof?
#jeanskirt
It's been dead for years.
Comment by Fish Hook — November 5, 2012 at 8:09pm
14. Hi I'm josh from Indonesia. I have been doing crossfit @ a local box for a year now and right now transitioning to my home gym.

I have started incorporating starting strength in my personal programming for the last couple month and it seems that cffb amateur off season programming is the next step to take.

As far as the cycle goes, is there a specific month/date in your programming that i should start with ? or should i just start with this week's ?

Thanks

Josh
Comment by Joshua Sutojo — November 5, 2012 at 8:57pm
15. @JamesC- I would suggest 10 burpees AFAP instead
Comment by Bmob — November 6, 2012 at 3:26am
16. These are the kinda wods where my OCD self has a field day.. Knowing full well the potential evisceration I might face on this forum for a question like this, I'm going to go ahead and ask anyway.. Since my sprints are going to take me outside of my gym (I workout at a Crossfit gym) it will take me ATLEAST 30 seconds,if not more, to get from the 40 yd line back to the bar. So veterans of CFFB, what would your advice be? Start right after I get to the bar, or wait 30 seconds after? Thank you for any input, even an online smackdown. :)
Comment by Football Fan — November 6, 2012 at 3:37am
17. Off-season CSWOD:
2RM Snatch - 155 felt easy. So, I tried 175 got it once on third try.

OSWOD
Complete 8 rounds:

3 Power Cleans 75% of body weight - 155
Sprint 40 yards
Untimed, but unbroken with only the walk back from the sprints as rest.
Comment by Mopar F.K.S. — November 6, 2012 at 4:12am
18. CSWOD
- PS 2RM@145. No shoulders.
DWOD
- PC@175 and 2x25 shuttles. 7:22.

@Football Fan - total rest is 30s/round. If that's how long it takes you to get back from the sprint, get your ass on the bar immediately.
Comment by Shawsie — November 6, 2012 at 4:22am
19. M/27/200

ASWOD
DL 5rm: 325
DWOD
(Subbed BP and Box Jumps for PC's) @ 155
40yd sprint untimed
Comment by Caleb P — November 6, 2012 at 4:45am
20. Jumps training
then
DWOD (rx'd @ 145lbs) - 5.1sec
*timer button broke after 1st rd so Lord only knows if I went faster or not & it's cold outside in MD right now (31 degrees when I did the DWOD...goodtimes though
Comment by JPizzle — November 6, 2012 at 6:01am
21. CSWOD: Snatch 2RM at 155# felt better than it has in a while. Tried 175# but didnt get it. Mopar is a dick and makes everything look so damn easy.

DWOD: Asrxed with 140# and the walk back as the rest.

Comment by IX F.K.S. — November 6, 2012 at 6:25am
22. Tisk, tisk, tisk...OPSEC.
Comment by Admin — November 6, 2012 at 6:29am
23. OS ASWOD - DL 1x5 @ 275# (PR - only because I am a noob)

OS DWOD
10 Rounds of:
3 Powercleans @ 50% BW
100m Row

***No where to sprint so I always double the distance on the rower at a minimum.
***My powerclean form is getting better - after pulling 135 in a reverse curl fashion, I have deloaded and am now working back up with strict form


Comment by Andrew K. — November 6, 2012 at 6:39am
24. @Josh

I would just jump in using Starting Strength protocols for warming up, loading, progressing and deloading. It's worked wonders for me
Comment by Andrew K. — November 6, 2012 at 6:45am
25. OSSWOD: 175lb 2RM Power Snatch. Wasn't feeling it today, my left hammy has been extremely tight and has been putting alot of pain into my lower back on that side.

OSDWOD: Rx'd @ 11:32 mins
PC - 175lbs

Subbed 8 Burpees AFAP instead of the sprint due to lack of room.

Comment by Bmob — November 6, 2012 at 7:05am
26. ASWOD: Back still healing. So..

Glute bridges (love these)
50 black banded gm's
few 65lbs gm's+SLDL

DWOD: 135lbs, 12.0 and 3.5 on the treadmill for 10 seconds. (Cold and snowing- Canada eh)

Then 4x ME L-Sits 1 min rest (1.30,2.20,3.20.4.16)

Then 1min AMRAP TTB- 31 UB finishing at 36

Then 1min AMRAP DU's, 83 UB in 45 sec then almost puked.
Comment by Kyle McD 5'8'' 165lbs 25 — November 6, 2012 at 7:53am
27. @Fish Hook- glad you can remember the inception of the jean skirt. What were the 80's REALLY like?
Comment by Cali - CFFB — November 6, 2012 at 9:26am
28. Cali: The Jean skirt wasn't incepted, it was institutionalized.

Comment by Caine — November 6, 2012 at 9:47am
29. ASWOD: DL 5RM @ 375, almost back to PR weight of 385. Hoping to get it next week and be on my way to goal of 405.
DWOD: done with 12 burpees instead of sprints. 15:02.
Off to Charlotte. Gonna hit South Charlotte CrossFit for a couple days. Adios.
Comment by RAK — November 6, 2012 at 9:57am
30. HQ:
just curious why the power cleans were so light today? they were nothing, I was tempted to go up to make it more challenging but decided I would behave and do it rxd. just wondering why so light?
Comment by tex bill — November 6, 2012 at 10:38am
31. OS ASWOD: DL 395 4/1, 50 GHD sit ups
No DWOD: back to my watch, we're 1/2.

Comment by Longo — November 6, 2012 at 10:48am
32. CSWOD Snatch 2rm 145# I need to work on form, can't get smooth transitions between phases
DWOD with 150 in 8:30 with a 10 yards walk to the sprint area. Rest was basically walking back to the bar
Comment by PBarr - 39/5,11/197 — November 6, 2012 at 11:03am
33. Power Snatch 2RM @155, failed at 171.
DWOD: about 14 minutes total with 155lbs PC
Comment by Mmmm — November 6, 2012 at 11:04am
34. ASWOD- 252lb 5RM Easy progression leg feels great ready for more rapid increase.
DWOD- 135lb PC , Clock malfunction on times...
6'2 175
Comment by Guerrillawolf — November 6, 2012 at 11:36am
35. Deadlift 5RM @ 270#

DWOD RX'D at 100# = 7:18

-CFSB
Comment by Emily C — November 6, 2012 at 11:43am
36. Power Snatch 2RM 160#
DWOD: 8rds w/ 135# cleans
Comment by Hirst M/33/5'6"/170 — November 6, 2012 at 11:45am
37. @Tex bill...I think the lighter power cleans were accessory work for the 2rm power snatch. Heavy hip extension for few reps then lighter for multiple I could be wrong though
Comment by Fintan M/21/190/5-11 — November 6, 2012 at 11:49am
38. @ tex bill
I was wondering the same thing. Normally I never look at a CFFB workout and think it's gonna be too light as rx'd, but for the past 2 days I've felt that way.
Comment by Jubba M/19/5'11''/165 — November 6, 2012 at 12:40pm
39. ASWOD:
- Deadlift 1x5 @ 300#

DWOD:
- Subbed Clean Grip Power Snatches @ 135# in place for the power cleans.
- Subbed a 40 yd. Prowler Shuttle for the sprints (20 yd. low handles, 20 yd. high poles @ 210#, prowler included)
- 10:32
Comment by Jubba M/19/5'11''/165 — November 6, 2012 at 12:47pm
40. Had to reset my DL today but im pumped cause i
had already passed my 1rm with a 5rep... back to 305
Dwod @135 went 10 over. FAST haha
Comment by Angelo A. — November 6, 2012 at 1:02pm
41. @Football Fan-What I will be doing on this WOD is taking the time it takes me to walk/jog back to the bar as my rest. Start as soon as I get back to the bar.
Comment by Corinne — November 6, 2012 at 1:30pm
42. ASWOD: Deadlift 5RM - got 3 reps @ 295#.
DWOD: Subbed 8 burpees for sprints. Used 125# for PCs.

33/6'/169
Comment by Geoff P — November 6, 2012 at 2:02pm
43. OS ASWOD
DL 5RM 325#

DWOD
PC @ 120#
untimed
Comment by PHONE — November 6, 2012 at 2:06pm
44. SWOD
135# Snatch 2rm failed at 155#
CWOD
165# power cleans
Sprinted 50 m and finished jog around track walked back to bar

Comment by Josh — November 6, 2012 at 2:20pm
45. CSWOD - 2RM for power snatch 155.
DWOD - should have been 175# but wasn't feeling it today so stayed at 155# for all the sets. Just can't seem to get my hands to bend back on the initial set on my shoulders.
Comment by Goose — November 6, 2012 at 2:37pm
46. CSWOD:
PS doubles up to 145#, single at 155#

Accessory:
3x10 GM at 90#
50 evil wheels_2:26 (finally unbroken)
hammer curls (for the girls)
Comment by Caine — November 6, 2012 at 2:38pm
47. Dave rocking out in Peru...hope your having fun down there!
Comment by Jay — November 6, 2012 at 2:45pm
48. SWOD:
Deadlift 5RM - 115kg

DWOD:
PC @ 55kg
For the sprint we used a treadmill at 16 and ran 40m
Total time (30 sec breaks included) : 22:44

I feel like my DWOD time is slow, what am I doing wrong?
Comment by Will — November 6, 2012 at 2:55pm
49. CSWOD: PS @RM@155# (ties PR)

DWOD:
145# PC
40M shuttle
6:06
Comment by CF/42/6'4"/190 — November 6, 2012 at 4:07pm
50. OS CSWOD
PS: 2 RM @ 180#

OS DWOD
Rx'd, 18s/17s/14s/14s/14s/14s/14s/15s @ 140#
Comment by Sean M/25/6'2"/185# — November 6, 2012 at 4:13pm
51. Deadlift 5RM

DWOD
Broke up power cleans and sprints
Comment by Mike J — November 6, 2012 at 5:29pm
52. CSWOD power snatch up to #145 felt off today...used #145 for DWOD had to walk between bar and sprint room
Comment by Fintan M/21/190/5-11 — November 6, 2012 at 5:30pm
53. Figured out what i did wrong, ended up running 400m instead of 40…
Comment by Will — November 6, 2012 at 5:35pm
54. CSWOD
Power Snatch 2rm 185#

DWOD with power cleans scaled up to 185#
~10 min
Comment by D — November 6, 2012 at 5:44pm
55. ASWOD: Dead lift 5rm @ 365
DWOD: Sprints rx'd, PC @ 145, untimed
Comment by Zach F-B — November 6, 2012 at 6:10pm
56. ASWOD: Dead lift 5rm @ 365
DWOD: Sprints rx'd, PC @ 145, untimed
Comment by Zach F-B — November 6, 2012 at 6:12pm
57. CSWOD
Power Snatch: Up to 205x2, 215x1
DWOD: Scaled up to 185, untimed but fairly quick. Power cleans were light
Comment by Brett_nyc — November 6, 2012 at 8:09pm
58. PSWOD- power snatch 2RM@205
DWOD- power cleans at 185lb with 20 yard prowler push(225lb).
Comment by Lyle N. — November 6, 2012 at 9:37pm
59. Good Stuff SWOD 5RM @ 335, OS DWOD 10:01 @ 150lbs and 40yds Sprints, Power Cleans felt good specially after dead lifting
Comment by Joaquin Regalado — November 7, 2012 at 12:24am
60. ASWOD - 5RM @ 385#

DWOD - PC @ 165#, sprints as rx'd (untimed)
Comment by Matt H. — November 7, 2012 at 5:36am
61. ASWOD: 435
DWOD: PC @ 185. I didn't time the sprints. It's cold, windy, and wet. They weren't max efforts by any stretch.
Comment by RobW — November 7, 2012 at 6:41am
62. ASWOD: deadlifts @ 375. ripped through them.
DWOD: used 135 and sprinted as far as I could in the gym. got weird looks at my university's gym.

i am so sore too.
Comment by NickG 18/5'11''/195 — November 7, 2012 at 7:31am
63. ASWOD
-Deadlift: 1x5@275#; double overhand; way easy but rebuilding...

DWOD
-135# powercleans, subbed 8 burpees in for sprints
- fastest was about :24s, slowest about :33s

+ 3x20 pushups
Comment by dredlocked — November 7, 2012 at 2:25pm
64. Deadlift 5rm @ 435. PR!
DWOD as RX'd @ 145.

Comment by DavidMck — November 7, 2012 at 3:58pm
65. ASWOD:
Deadlift 5rm @315
DWOD:
PCleans @125
40yd shuttle runs
Comment by JackM — November 8, 2012 at 5:01am
66. ASWOD
Deads @ 450

DWOD
no individual times, total time including walk back after last one was ~7:45 @ 155# on PC.
Comment by judah m/37/5'10"/200# — November 8, 2012 at 5:15pm
67. CSWOD: PS 5RM - 150#. Had nothing today.

DWOD: Clean pulls (high) @ 165# (BW+30#), 5-10-5-5-10-5. Fastest 21 seconds, lots of 22 sec, slowest 26 sec.
Comment by Ingo B m/5'10"/185#/98 — November 9, 2012 at 1:51pm
68. OASWOD Rx'd: DL 5RM stop&go 285(PR)
OADWOD Rx'd: PC@125, 7:20
Comment by Christopher Bates M/28/5'9/165 — November 11, 2012 at 5:30pm
69. Just wanted to give a shout out to John W. Been following your off season collegiate programming and have seen more gains in a month than I have since I started crossfit mainsite programming in 2006. I've softened up a bit, but it's a good trade considering the power I've gained. Today I power snatched 225lbs twice. TWICE!!! I've been trying to squat snatch that for years and after a month of CFFB I POWER snatch it! Twice! Not to mention benching 300+ for the first time in my life, PRing on deadlift at 545lbs and on front squat at 350lbs. I am a faithful follower from here on. Thanks again, and here's to my furute gains. Cheers
Comment by Raze — November 13, 2012 at 4:47pm

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