Wednesday, 11.07.12: Daily WOD

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In-Season

Perform for time:

7 Power Clean and Jerks 155 lbs
5 Handstand Push Ups
6 Power Clean and Jerks 155 lbs
10 Handstand Push Ups
5 Power Clean and Jerks 155 lbs
15 Handstand Push Ups

Post times to comments.

Off-Season

Rest Day

Serengeti National Park in Tanzania, Africa

29 Comments:

1. I have a question for HQ and the stronger people of this forum. I am on amateur progression now but I've been really struggling with squats and deadlifts recently. Press, bench press and power cleans have slowed but are still progressing but can't say the same for other two lifts. Squats despite my best efforts, I just have trouble getting lower and deadlifts I just keep hurting my back. My question is do I just give up the ghost and go to collegiate? Or fight through it? I really was hoping to get the 300/400/500 total before going up.
Comment by Craftman — November 6, 2012 at 4:34pm
2. @Craftman-According to John at the cert once you are not progressing on any of the lifts then you go to the collegiate. If you are just having trouble with those two try resetting. Make sure your form is solid. If you are hurting your back with the deadlifts you may be rounding your back.
Comment by Corinne — November 6, 2012 at 5:08pm
3. In Australia. T Shirt arrived today.
Comment by RyanB — November 6, 2012 at 5:27pm
4. @ Craftman, if it's your spine that's hurting from DL it's very likely your Central Nervous System (CNS) is telling you that you can no longer DL every week. The solution is to get longer rest periods in between DL days. Collegiate will get you DLing once every 3 weeks. I ran into that circumstance recently and my CNS and spine are feeling much better.
Comment by Sean M/25/6'2"/185# — November 6, 2012 at 6:18pm
5. @Sean and Corinne, I've resetted for both squats and deads but not on the the other three lifts which are still progressing. Squats its just getting deep enough is such a challenge with my long ass legs and deadlifts were awesome at one point now I can't even get over 400 without tweaking something in the back of my hips. I'm just disappointed that I didn't get over that hurdle on linear progression
Comment by Craftman — November 6, 2012 at 6:26pm
6. @Craftman, sounds like technique is your problem. A reset is definitely in order. Focus on that form and getting it down pat. Record yourself if you don't have a spotter to watch you.
Comment by Sean M/25/6'2"/185# — November 6, 2012 at 6:31pm
7. @Craftman, I meant that for squat because of your depth issue. On DL, it may be time to progress to collegiate. Just my thoughts. Some of these seasoned guys will know. Keep checking the board.
Comment by Sean M/25/6'2"/185# — November 6, 2012 at 6:34pm
8. Man! Love the pic! Muscleups are tough enough... imagine having to run from lions after it!
Comment by John Paul Dove — November 6, 2012 at 6:44pm
9. Anyone have experience with a torn erector spinae and how long until it heals? it's been 7 months so far and it's still very tight and sore.
Comment by kylemcd — November 6, 2012 at 7:06pm
10. Any CFFB'ers in Hawaii get their Wade's Wings shirt yet?
Comment by Ferreus — November 6, 2012 at 8:57pm
11. M/27/5'11"/ 218. did this wod in 6min 42sec
Comment by Brian ellis — November 7, 2012 at 5:14am
12. @Craftman...try working on hip and ankle mobility more. It will help your depth on squats. For Deadlifts, if its not form thats the issue, reset and try deadlifting every other week. Also think about adding 5 lbs instead of 10. On the in between weeks, do some RDLs or good mornings.
Comment by Mex — November 7, 2012 at 6:14am
13. Thanks for the advice, I'm devoting more time to hip mobility to improve that squat. I really want a 400# squat since I feel that at 6'2'' and 190, my 3x5 stopped at 300# and that just seems pathetic to me. As for the RDLs and good mornings should I go higher rep or lower?
Comment by @ Mex and Sean — November 7, 2012 at 6:41am
14. On these rest days, should I still be doing some sort of cardio or completely knocking off for the day?
Comment by Goose — November 7, 2012 at 7:04am
15. @kyle- Do you know something is torn? MRI or other scan? If it's been 7 months, bite the bullet and get someone to look at it.
Comment by TRuss — November 7, 2012 at 7:05am
16. Goose No offense but if you have to ask that question you probably aren't going hard enough on the regularly scheduled workouts.

If you really need something to do on a rest day, find a good buffet line, and proceed to lay waste.


Comment by Eric — November 7, 2012 at 7:56am
17. Given that it’s a rest day and some people are dealing with injuries, maybe we can talk about injury prevention or pre-hab of known trouble areas. I try to do CFNE’s “bulletproof shoulders” or something similar at least once a week. So far, so good. I’m also getting better at not being an ass and going 100% when the spidey sense is telling me to be careful. My last screw-up was a few months ago on the DWOD where we did a few rounds of 3 squats, one box jump, and 50 yard sprint. Hamstrings were shot going into the WOD and I pulled the right one on the last sprint. I knew I was being risky and paid for it for 3-4 weeks afterwards.

Anyone have thoughts on injury prevention or pre-hab stuff?

Comment by Rick G — November 7, 2012 at 8:20am
18. RE - LIGHT WEIGHT
If we prescribe lighter weights, you should be moving perfectly, and AS FAST AS POSSIBLE. i.e. BS @ 65% - Move bar as fast as you can - NOT AT THE EXPENSE OF BAD MOVEMENT.

@Craftman - I have to ask... are you doing a 5RM for DL, or a 3x5 on your DL days?

@Goose - Why do you feel like you need to do more? Understand that you don't have to feel like shit run over twice to be making progress.
Comment by Luke - CFFB — November 7, 2012 at 8:39am
19. @Luke,
Its a 5RM, believe me
Comment by Craftman — November 7, 2012 at 8:57am
20. Craftman - I would drop the weight significantly and focus on form the first few weeks. The Amateur Program is heavily based on momentum, so starting reasonably light gets the ball rolling . I had to do that with my back squat. Helped a lot. You kinda have to set the ego aside. Or, lift at off hours so no one can see.

Also, you're supposed to stay on Amateur as long as ANY of your lifts progress. That means you could be carrying stagnant movements for a bit until that last one fails.

To possibly un-stagnate staganant lifts, try increasing in smaller increments (2.5# for squat, 1.25# for presses, 5# for DL). At the cert, Cali said she once resorted to adding shoes to the bar, just to keep that train rolling. One week, it was one Chuck per side, the next was one Chuck with laces per side, the third was a pair of Lucite stripper heels, etc (I might have made that last one up).

Goose - on Rest Days, I rest, because people who are smarter than I am programmed it that way.
Comment by Ingo B 96/m/5'10"/185 — November 7, 2012 at 9:51am
21. Lucite stripper heels look great with a denim skirt
Comment by Zac Hunter — November 7, 2012 at 11:19am
22. @ Rick G (Injury prevention post)

I recently just committed to 30 minutes a day of pre- and post-workout stretching and mobilization to increase range of motion and reduce likelihood of injury, at least serious ones. I was always comfortable doing a 10 minute dynamic warmup, but recent strains and form problems are highlighting my need to spend more time with the isometric movements such as those presented on mobilitywod.com.
Anyone out there have more practical/specific guidance on Rick's question?

Comment by Ben R — November 7, 2012 at 12:02pm
23. @Truss, I believe it was a tear for these reasons.

1. Did a few quick Back extensions/ GHD's and felt nothing until about 20 minute later where it stiffened right up and was very painful on one side when I'd twist at all. Next 3 days extreme pain in the one side, lower back. After those 3 days I could move after it got warmed up a bit.

Now, it's tight when I wake up, but after a few pass overs with a foam roller it's 80%. Then when I warm up thoroughly it feels great until I sit/ lay down for awhile.

I didn't deadlift for a few weeks after the incident, I've stopped again the last few weeks so I'm going to see how it goes with 0 deads.
Comment by Kyle McD — November 7, 2012 at 12:25pm
24. @ ben, thanks. i usually stretch while watching tv because i thought it was adding too much time to workouts. its good though.

really i put the post up because its a slow work day and thought related comments might be interesting. maybe it was too broad a comment, but nothing destroys a linear progression like a month long injury break.
Comment by Rick G — November 7, 2012 at 12:32pm
25. Rick G - they go over stretches and warm ups/cool downs at the cert which not only address the superficial, but also the CNS. Still trying to work them in - biggest problem are my notes. Apparently, my body was taken over by an alien entity which forced me to write in their native language. Currently illegible.
Comment by Ingo B 96/m/5'10"/185 — November 7, 2012 at 12:45pm
26. Lowered the weight to 135, felt a bit beat up from practice. Knocked it out in 7:39, last set of HSPU's took way too long

23/5'7"/175#
Comment by SamR — November 7, 2012 at 1:37pm
27. Off-Season
ASWOD
Deadlift 5RM @ 350#
Press 3x5 @ 125#
Comment by Will R - 29/5'11'/190# — November 7, 2012 at 9:44pm
28. stats 9min 45 sec
RX'd

22/5'11/166#
Comment by smith_23 — November 8, 2012 at 12:34pm
29. stats 9min 45 sec
RX'd

22/5'11/166#
Comment by smith_23 — November 8, 2012 at 12:35pm

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