Tuesday, 12.04.12: Daily WOD
Complete 7 rounds:
Max Reps False Grip Pull Ups on Rings
10 Hollow Rocks
Post total reps to comments.
then...
For time:
100 Ball Slams 40 lbs
Post total reps and times to comments.
Erik Allerson - St. Olaf College
Complete 7 rounds:
Max Reps False Grip Pull Ups on Rings
10 Hollow Rocks
Post total reps to comments.
then...
For time:
100 Ball Slams 40 lbs
Post total reps and times to comments.
Erik Allerson - St. Olaf College
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104 Comments:
Comment by JC — December 3, 2012 at 4:30pm
1) Doing Press today, after warming up (45x10, 75x6, 95x5), I did 115x5, 115x5, 115x4... I failed my last rep. When Press comes up in the SWOD next time and it says 'Add 2.5 lbs to last', should I still add if I didn't successfully complete all 3 sets? If it matters, I also didn't rest enough (was doing 60s rest... didn't notice the FAQ's recommendation to rest 3 to 5 minutes until this evening).
2) How do you add 2.5 lbs to a barbell? This was my first time strict pressing in awhile, so I just started at 115. If I need to go up to 117.5, how would I do that? I could only add a single 2.5lbs weight and leave it un-even... it's not like the imbalance would be that much.
Thanks for the help.
Comment by Michael Katcher — December 3, 2012 at 5:23pm
Comment by DonZ — December 3, 2012 at 5:34pm
1. You failed the 3x5. You do not progress until you complete it without failure. If you fail three weeks in a row, try a weight you know you can complete it with and then progress from there.
2. Do not intentionally load a barbell unevenly. Buy small plates that are 1.25lb or even two set of 1.0lb plates and use these with your progression. Or be creative and use chains, large washers, rolls of tape, or whatever you have to make small progressions.
And 3. Please read the "New to CFFB" and "FAQ" sections with all the tabs that can be opened on the right of those pages. It will save you from the vets here ripping you a new asshole in the future.
Comment by Sean — December 3, 2012 at 5:54pm
As far as adding 2.5# you can buy fractional weights. I don't have any so I use extra clips. 4 of the ones I have on each side = 2.5#. Probably cheaper to just buy fractional plates but why do it the easy way...
Comment by Ben - CFTimp — December 3, 2012 at 6:04pm
Comment by GaJames — December 3, 2012 at 6:46pm
@Info B- nice vid. I laughed out loud at the no hand split jerk.
@Mex- thanks, bro. Keep doing what you can. LP on the squat looks like it's working. Damn.
Comment by TRuss — December 3, 2012 at 6:48pm
Comment by JM — December 3, 2012 at 7:22pm
Comment by Ian — December 3, 2012 at 7:29pm
Maybe if I hook grip donkey punch her my CNS can handle it.
#areyoufuckingkiddingme
Comment by Ben - CFTimp — December 3, 2012 at 8:00pm
Comment by John — December 3, 2012 at 8:10pm
Comment by JM — December 3, 2012 at 8:13pm
Comment by Wolf — December 3, 2012 at 8:16pm
Comment by JM — December 3, 2012 at 8:19pm
Also, how about some more specific examples of what you're questioning so maybe you can get an explanation, rather than just looking to stir shit up on a message board.
Comment by dredlocked — December 3, 2012 at 8:22pm
Monday- Military Press 3x5 coupled with High rep squats and burpees. Not so bad
Tues- Deadlifts 3x5 , strict pullups coupled with running. Lots of work on the legs in 2 days but still looks manageable.
Wed off- great
Thurs- More squat 3x5 Coupled with a DWOD 21/15/9 reps MORE pullups and bench
Friday- Power Cleans 5x3 + a DWOD with KB swings.
Saturday- fight gone bad which contains deadlifts and push press.
The volume of lower body training doesn't look like a bit much to you guys? Squats, deads, more squats, power clean + KB swings , then more deads. Then pull ups on tuesday and thursday. Presses on monday, thursday and saturday.
Not trying to be a dick...just not grasping the methodology behind that.
Comment by JM — December 3, 2012 at 8:38pm
Monday- Squats 3x5, Military press 5,3,1 reps + A DWOD with pullups
Tuesday- DL 3x5 + Pullups (again!) 3x max reps + DWOD of KB's and sprinting
Wed- off
Thurs- Squat and bench 3x5 + sledge hammers and burpees
Fri- Cleans 5x3 + max rep pullups (again) and sprinting
Sat- tabata DL's
Thats pull ups 2 days in a row, then a couple days later. Then thursday you have squats, cleans the very next day, then tabata DL's the day after that.
Please tell me the methodology behind that programming? Again not being a dick, it just doesn't make sense.
Comment by JM — December 3, 2012 at 8:54pm
Comment by Wolf — December 3, 2012 at 9:00pm
Comment by Hacksaw — December 3, 2012 at 9:06pm
Comment by JM — December 3, 2012 at 9:06pm
You don't know anything about me or what I have done. Don't be quick to pass judgement.
Comment by JM — December 3, 2012 at 9:09pm
http://www.amazon.com/Body-By-Jake-Total-Workout/dp/B0004Z3260
P.S. definitely a zealot.
Comment by Hacksaw — December 3, 2012 at 9:12pm
P.S. Pay attention child, you might learn something yourself.
Comment by JM — December 3, 2012 at 9:18pm
Comment by Ty — December 3, 2012 at 9:19pm
"You don't know anything about me or what I have done. Don't be quick to pass judgement." Give us a background so that we can help you! Or don't be here.
Re-posting past FREE workouts and writing "I always need to understand what I am doing" isn't going to get you anywhere. We don't know who you are or why you are here.
Comment by Ben - CFTimp — December 3, 2012 at 9:28pm
Comment by BenOz — December 3, 2012 at 9:37pm
The program is pretty simple. Squat two times a week. Pull heavy once a week and pull dynamically on the other days. It is broken down into push and pull days and uses a ton of body weight movements to supplement. Why would you think doing pull ups more than a few days a week would be bad? Do you think a deadlift is exclusively a lower body movement?
And what would take this all come clear is if you could enlighten me on your best lifts. Squat, bench, deadlift and press would be a good start.
I am going out on a limb here and say your numbers are not that good, you are trying to gain a few pounds and the biggest reason you can't meet your goals if you never stick to one program long enough to see results.
Enlighten me please. And before you get all keyboard tony montana and want to talk tough because people want to give you shit for asking what seems to me to be dumb questions...be honest and let you me know what you best lifts are. If you dont have any I will take your best 1 RM standing ez-bar curl.
Comment by Hamq — December 3, 2012 at 9:54pm
Those olympic lifters doing pulls and squats everyday are stupid as well. And those football players running everyday, hitting and using their legs are dumb as well.
Would you like CFFB to break their training up like this.
Day 1
bench 3x10
db bench 3x15
tricep push downs 4x10
Day 2
Gravitron Pull Ups 3x12
DB bent rows
Stiff leg deadlifts 3x8
Off
Thursday
Leg Press 3x12
Leg Extensions 3x15
Hack Squat 3x10
Friday
Hamstring Curls 3x12
Ez bar curls 3x15
Straight Bar 21's
And next time you ask about methodology try asking some physiology questions. What is the program designed to do? How does it effect energy systems and muscle fibers. Saying shit like it just doesn't make sense does really carry much weight unless we know what does make sense to you. And if the program i just wrote for you makes you say "OH YA!!!", then you stumbled onto the wrong place.
Comment by Tim T — December 3, 2012 at 10:02pm
Comment by SamR - 23/5'7''/175 — December 3, 2012 at 10:05pm
Anyone else feel like JM's comments sound like a young child asking his dad why he has to go to bed or can't have ice cream? But Dad...it just doesn't make sense!!! *Add mental image of young child kicking and screaming now.
Comment by TM — December 3, 2012 at 10:22pm
Comment by andy barge — December 4, 2012 at 2:56am
@ 355
DWOD:
Total-60 Pull Up
Ball Slam with 15# ( biggest in gym)
M/28/200/61"
Comment by CalebP — December 4, 2012 at 3:25am
Comment by TRuss — December 4, 2012 at 3:28am
Comment by Francisco — December 4, 2012 at 4:30am
For me working a week behind...
Dead lift @ 360x1x5 (reset)
strict Vpulls 15,14,11
Skipped the DWOD 60 yd shuttles...Body is completely wrecked after 5 games playing centerfield in softball tournament on Saturday then religion on Monday. Looking forward to day off.
Are there any other competitive softball players in this group??
Comment by SCHS — December 4, 2012 at 4:50am
CFFB will show you the way if you will put down the curl bar and the banana.
Comment by DavidMck — December 4, 2012 at 5:02am
Comment by DonZ — December 4, 2012 at 5:21am
- Rack Pull 3RM@455. Bounced a little off rack.
DWOD
- Pullups 7, 8, 6, 6, 6, 6, 5 = 44.
- Slams Rx'd in 6:36.
@DonZ - if you've seen 20# med ball work, it was on mainsite. I've been following CFFB for 2+ years and can't remember using less than 40#. Get a 40# and 60#. MuscleDriver also makes good slam balls with lifetime guarantees.
Comment by Shawsie — December 4, 2012 at 5:25am
Thanks for making that simple for me. And to answer your question, no I never did a body part or bodybuilder split. I have done an upper/lower split and metcons that correspond (consisting of primarly uppper and lower body dominant movements).
If squating 2x pwer week is hard (recovery) does anyone skip the second squat for the week? Or run it at something like 80%?
Comment by JM — December 4, 2012 at 5:35am
You're inevitably going to reach a point where a de-load is necessary. On Thursdays where I feel like shit I've started doing box squats to allow for recuperation (See Louie Simmon's Westside article on the subject). Based on a lot of your questions you should check out John Welbourn's site (the CFFB wizard) talktomejohnnie.com.
Comment by Josh V — December 4, 2012 at 5:46am
Hey, what is a good sub for ball slams? GTOH? My gym doesn't have slam balls and I don't want to use a wall ball.
Thanks
Comment by JM — December 4, 2012 at 5:56am
Today's ball slams will be with a 20# wall ball...not ideal but it'll probably smoke my unconditioned butt just the same.
Comment by DonZ — December 4, 2012 at 5:57am
http://www.muscledriverusa.com/The-Slammer-40lb_p_1184.html
Comment by Super Sets — December 4, 2012 at 6:14am
What do we pay to follow this programming? Nothing? If you don't like the programming because you are too sore or feel overloaded, do something less intense! If its cold outside, where a jacket. As stated above, this is geared towards football. I am pretty sure someone who has the mind to run full sprint into someone and lay them out for a block or try and run through a 300# O-lineman isn't worried about squatting multiple times a week or doing pull-ups multiple times a week.
This is my favorite: : "Thanks Wolf. Do you know if anyone has a write up that explains the methodology? I really want to like the program but I always need to understand what I am doing. It still looks kind of strange to me and goes against a lot of what I learned about practical programming."
You really want to like the program? Seriously?
Keep an open mind, follow a program for more than two weeks and reassess your goals and progress after you have had a significant sampling (reading the workouts is not significant - do them).
As for the "don't judge me, you don't know me." You are posting on a site where no one knows you except by your comments. I would bet my last dollar that if you followed this programming for a year, you would have significant performance gains all-around. Good luck!!
Comment by WittyCal — December 4, 2012 at 6:41am
Comment by WittyCal — December 4, 2012 at 6:42am
The rest of you, just continue to eat your peas. Don't ask questions, don't attempt to lean about what you are doing. The world needs followers too ;)
Comment by JM — December 4, 2012 at 7:00am
I need a ball slam alternative, no med balls and not allowed to slam a plate or dumbbell!
thanks
Comment by SeanMz — December 4, 2012 at 7:05am
We look forward to your thesis.
Comment by WittyCal — December 4, 2012 at 7:14am
DWOD can't hold my weight with false grip so decided to work that skill. Practice holding myself on a bar for 10-15 minutes then did the DWOD with standard pull up no rest between round for a total of around 50 pull up
100 45# plate slam in 7:28
Comment by PBarr - 39/5,11/197 — December 4, 2012 at 7:15am
http://www.crossfitfootball.com/page/index.php?menu=blog&page=blog&hide&id=37994
Comment by Pollack — December 4, 2012 at 7:19am
Comment by DavidMcK — December 4, 2012 at 7:34am
In your opinion if it is "amazing" you shouldn't have a problem explaining the methodology behind it? I don't anticipate that you will because I suspect you don't know. If not thats cool too. Like I said a lot of people re very comfortable followers. IT's not a bad thing. But I would appreciate not to be insulted simply because I am different then yourself.
Comment by JM — December 4, 2012 at 7:54am
@ JM
Here ya go...if this doesn't help...well.....
This guide is meant to serve as a practical manual for beginners and a reference for athletes currently following CFFB.
The first sections of this guide will address the basics of starting the program (e.g. selecting Amateur vs. Collegiate, etc).
Most of that information is available on the FAQ, however in this guide, that information will be presented alongside my personal advice and experiences (2+ years following the program), thus making it more useful to a CFFB beginner.
The other sections of this guide address issues specific to CFFB including movements unique to CFFB, scaling guidance, equipment issues, resets, etc.
What is CFFB?
In the words of its creator John Welbourn, “big, fast and strong” is what CFFB aims to make you.
Straight from the FAQ “[CFFB] use[s] organic functional movements performed at high intensity to simulate the demands placed on an athlete during a football game.”
While the program is designed specifically for football, it will help you in any athletic endeavor requiring speed, strength, and power. If you are a marathon runner this is probably not the program for you, but CFFB has great carry over to water polo, soccer, rugby, mixed martial arts just to name a few.
Many Crossfitters lack a good strength base. If you are reading this, that’s probably true for you, too. Doing CFFB will make you stronger and more explosive and will thus make you better at Crossfit, if that is your goal.
Basics
-What’s the SWOD, DWOD and how do they work?
Basically, there are two workouts; the SWOD (Strength Workout of the Day) and DWOD (Daily Workout..of the day). The DWOD is the WOD listed above a picture. The SWOD is in the right hand corner of the page in calendar form.
If either workout says rest, you do nothing for that particular workout. There will be days when the SWOD is rest, but the DWOD is on and vice versa. If both days say rest, do nothing.
Depending on if you follow Amateur, Collegiate, or Professional SWOD level (more on that later) the SWOD can look like a 3x5 basic barbell movement, an 8x2 power movement or 3RM basic barbell lift, or a 1RM weighted pull up.
The DWOD is the conditioning portion of the workout. It’s completed after the SWOD unless otherwise noted.
The DWODs are hands-down the funnest and most brutal WODs I’ve ever done. They are heavy, intense, short, and often soul-crushing. Barbell movements, shuttle runs, slamming heavy objects, burpees, and max box jumps are used frequently in the DWODs.
Examples:
Kalsu
On the minute:
Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.
The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
Post the total number of minutes it took to reach 100 thrusters.
For time:
150 Push Ups
*Everytime you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 40 yards. Once the penalty is completed continue with the push ups.
*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 40 yard sprint must be completed.
Post times and number of penalties to comments.
Complete 6 rounds:
1 minute - 15 KB Swings - 2 pood
1 minute - Row max distance
*Alternate 1 minute bouts of KB Swings and max distance rowing.
*You have 1 minute to get 15 swings, the next minute row for max distance. Alternate this 6 times for a total for 12 minutes.
Post total meters rowed to comments.
*I recommend doing this as your first DWOD. It has simple movements and is a good introduction to what the average DWOD feels like.
http://www.crossfitfootball.com/page/index.php?menu=blog&page=blog&hide&id=26848
Note that many DWODs do not say “for time.” Rather, they say “post times to comments.” That constitutes a “for time” WOD.
If it says “post loads / rounds / penalties” to comments, then using the heaviest load possible / getting amrap / getting fewest penalties is the objective of the workout.
That is critical to understanding the objective of the WOD and how you should prepare and perform.
-What should I follow: Amateur, Collegiate, or Professional?
http://www.crossfitfootball.com/page/index.php?menu=faq&page=faq
If you still have linear progression in you, Amateur. If you are intermediate and have exhausted all LP gains, Collegiate. If you have some big numbers or have advanced beyond intermediate programming, professional.
-What is the purpose of In-Season / Off-Season?
http://www.crossfitfootball.com/page/index.php?menu=faq&page=faq
This is very specific to football. If you are using CFFB to attain better fitness, I recommend following the off-season. If you are currently in your competitive season but do not compete in football, John recommends using in-season.
-What equipment do I need?
John’s response: http://www.crossfitfootball.com/page/index.php?menu=faq&page=equipment
My personal take:
I am not a football player. I followed the program to increase my strength and fitness and I never used cleats. I still accomplished my goals. I think cleats are good to shave some time off of your sprints and to achieve better turns. Cleats are a good idea if you are a player. If cleats present a prohibitive cost and you are a not a player, don’t buy them since IMO they are not absolutely necessary for the non-football player.
John’s response leaves out some equipment such as a slam bag and chain belt. Both of those are addressed in the “Substitution Problems for Beginners” section on page 5.
Common Problems
The most common categories of questions for people new to CFFB fall into these categories; scaling, substitutions (subs), and format of the workout. Below, there is a detailed section on each category.
Scaling Problems for Beginners
-Weight
For people looking to get stronger, CFFB uses some huge weight. Take the CFFB Hero WOD “Tillman” for example:
7 Rounds for time:
7 Deadlifts 315 lbs
1 Full Gasser
15 Pull Ups
*Rest 45 seconds between rounds
315# may be a 1RM or close to it for someone not satisfied with his or her strength levels. The best thing to do in this case is to follow a day or a few days behind, look at the comments and find people with a bodyweight similar to yours.
See what weight they used and, judging their experience levels and strength levels in comparison to yours, try to match or beat them. A general rule for higher reps (49 in this case) is to use 70% or above of your 1RM. If my 1RM was 315#, I would use 220# for a scaled Tillman.
That is a general rule for someone getting started. Once you get some experience under your belt, you will have a better idea of what constitutes a challenging weight for you at different rep ranges. The comments are a great resource for these sorts of things.
-Weight Percentages
A frequent issue for new followers is when the DWOD uses a certain percentage of your SWOD. For example:
SWOD- Find 5RM Squat
DWOD-
5 Rounds
3 Squats @ 80% 5RM Squat
7 box jumps 30’ in
10 bag slams using 40# bag
Post times to comments
Many times, new followers will not be able to use the recommended percentage of weight for the DWOD without failing and taking long rest periods.
If the DWOD is for time as in the example above, the athlete should select a weight heavy enough to be challenging but light enough to maintain intensity.
A good way to tell if you’ve selected the right weight in this example would be a fail or near fail on the squats in rounds 4 or 5. If you’re failing on the second rep in round 2, you should have scaled down more.
If the workout is not for time, then you should go as heavy as possible even if you have to rest. As your experience increases, this will become an easier judgment call to make. I recommend following a day behind or a few days behind and looking at the comments. That way, you get an idea of what the skilled and more experienced followers are doing and you can follow their lead.
Substitution Problems for Beginners
-Running and Crawling
If you’re like most people, you work out at a gym. Oftentimes there is no dedicated sprinting area or bear crawl area at these gyms. The best thing to do is to find a way to do your shuttles, sprints, and crawls. Don’t make excuses.
Burpees and rowing are the most commonly used subs for sprints and running and, in my opinion, double unders are another applicable sub. Mountain climbers can be used to simulate a bear crawl. However, if you really want to follow the program you should find a place to run / bear crawl.
If your gym has some, basketball courts work well for this purpose. Parking lots work, too. I did CFFB for two years, always at globos. I ran out into the parking lot to do shuttle runs, wiped the ice and snow off my feet, and went back to squats or thrusters or whatever I was doing for the DWODs.
If you have to sub the runs, there are two ways of doing that—I refer to them as the time and conversion methods. Let’s say you have to do a 50 yard shuttle, which means you run 25yd, touch the “line” and turn, and run back another 25yd for a total of 50yd.
For the time method, figure out how long it takes you to run that shuttle and simply perform the sub exercise for the same amount of time. If the shuttle takes you 16 seconds but you cannot perform the shuttle on that day, perform burpees/rowing/DUs for 16 seconds instead.
For the conversion method, you convert distance to reps. Let’s say you have to run 400m. You may use the conversion of 5 burpees for every 100m and perform a total of 20 burpees for the 400m. A common conversion used when subbing rows for runs is 50m rowing = 100m running.
Personally, I recommend the time method as it is hard to screw up. You’re working for the same exact amount of time when using the time method whereas you can make a faulty conversion and end up working a lot less or a lot more than intended.
-Ball Slams / Plate Slams
Many gyms have light medicine balls that only go up to 12#. CFFB commonly calls for ball slams at 40#. To resolve this issue, make a sandbag out of two 3 mil contractor bags and wrap it in a sack. Military laundry bags with a draw string are durable and work well to protect the inner contractor sandbag from getting hurt.
You can also do plate slams. Simply grab a 45# plate, get in the starting position for a KB swing (plate touching ground and in between feet, hips low and ready to pop), hip pop the plate over your head, and slam the edge of the plate to the ground. Repeat. It is not necessary to actually slam the metal plate into the ground—you can simply touch the plate to the ground. That is referred to as a “mock plate slam” and is an acceptable sub. As always, doing the RXed movement is better.
-Sledgehammer Strikes
KB swings, plate slams, and bag slams are appropriate subs. If you have a sledgehammer, use the heaviest one.
-Weighted Pull ups / Chin ups / body movements
A chain belt works best for the pull ups and chin ups. Sure, you can hold a DB between your feet but that is a distraction during a strength movement. It becomes hard to hold onto a heavy weight with your feet when you are exhausted or when the weight is heavy. Go with a chain belt or a weight vest.
If you don’t have either of those, sling your slam bag over your shoulders or attach a heavy resistance band to a weight on the ground or around your feet. Be careful with the band idea—if the resistance is heavier than the weight holding the band down the weight can come flying up at you. If you’re doing pull ups, chin ups, or dips, a dumbbell flying up at you from the ground can damage some very precious body parts.
WOD Format Questions
On The Minute
Example: Sprint 100 yards on the minute every minute for 10 minutes. This means that the TOTAL time between sprints—meaning from the start of the first sprint to the start of the second—is 60 seconds.
At the start of your first sprint, start your timer. Your 100yd sprint takes 30 seconds. You now have 30 seconds (the remainder of that minute) to rest before starting your next sprint. If your next sprint takes 50 seconds, you have 10 seconds to rest before starting the next sprint. Example: http://www.crossfitfootball.com/page/index.php?menu=blog&page=blog&hide&id=45620
Shuttles
If a 50yd shuttle is prescribed, 50yds is the total amount of distance traveled for the whole shuttle. For a 50yd shuttle, you would run 25yds, touch and turn, and run back 25 yds. You would NOT run 50yds, touch and turn, and run 50yds. That would be a 100yd shuttle.
Format of the Workouts and Posting Questions
There are a ton of new posters on the CFFB comments who post a great deal of questions regarding the format of the workout. For example, users don’t know what “on the minute” means or assume that since other movements in the workout were performed with weight that “Push ups” mean “weighted push ups.”
Some of those issues are easily resolved by reading the FAQ or by a few minutes of research. I can’t emphasize enough that you should follow a day behind as that will resolve the issues that are not resolved by the FAQ.
The CFFB comments section is not forgiving and will insult you for asking what users deem to be stupid questions.
This is not productive as it dissuades many a genuine, enthused beginner from posting good questions. However, I agree that a lot of the questions are dumb ones and show a lack of research and initiative on the poster’s behalf. You will be made fun of in a non-WFS way if you do not do your research before posting a question on CFFB.
Look at these real examples of questions on CFFB regarding the format of workouts. 90% of all your questions can be resolved by following a day or more behind and reading the comments before performing your workout.
DB Quarter Gone Bad
Five rounds for total reps of:
DB Thrusters 50 lbs, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds
A poster asked if the burpees should be performed while holding 50# DBs.
In all cases, unless there is a specified weight for a movement, it is unweighted. Do your homework, post your WOD results regularly, and ask educated questions. Doing those things will earn you credibility on the comment board.
Sometimes the way the WOD is written can be confusing. Read it carefully, check the comments, and follow a day behind.
Nutrition
http://www.crossfitfootball.com/page/index.php?menu=nutrition&page=nutrition
John recommends basically a Paleo diet with milk. Eat often, eat lots, and drink a lot of milk. CFFB’s goal is to get you big, strong, and fast. Read the many threads on crossfit.com about GOMAD if you have problems with milk or if you’re not sure you need a caloric surplus.
Failure and Reset Protocol
If you are following Amateur level, you are on a linear progression (LP) strength program. You are supposed to add weight every session in which a certain lift is performed, thus gradually increasing your strength in a linear fashion.
When you are unable to successfully perform the requisite number of reps (3 sets of 5, 3x5= 15 reps) that are RXed, you follow what’s called the “reset protocol.” After failing the first session, attempt the same weight for two more sessions.
Let’s say you attempt to squat 240# 3x5 on Monday. You get your first set and your second set but on the third set you only get three reps.
Every time you fail, you should re-evaluate your recovery which is composed of nutrition (food and hydration) and rest (sleep, stress, and work volume).
Fix any problems with those (e.g. cut out the 3 mile runs you added to CFFB or drink more milk) and come back to squat on Wednesday.
On Wednesday, you still don’t get 15 reps. Re-evaluate your recovery and come back on Monday.
If you fail to get 15 reps on Monday and your recovery and nutrition are fine, it is time to reset.
Generally CFFB has you squatting twice a week for a total of a 10# increase in the squat per week. In this example, the person squatting failed at 240# three times which means it’s time to reset. To reset three weeks behind, the weight should be dropped to 210#.
Start at 210# and progress in a linear fashion all the way back up.
My Personal Experience With CFFB
I’ve followed Crossfit Strength Bias, Crossfit Endurance, SEALFIT, and SS. Each program is unique but out of all those I’ve definitely had the most fun on CFFB.
I made dramatic strength increases the first year but after that I leveled off. I followed Amateur but just could not keep putting weight on the bar. Still, at that point I was only squatting 265# for 5 or so. With that in mind, I don’t think I had milked all the gains possible from an LP. Either the programming was not what I needed or my nutrition/recovery sucked consistently.
I think it was a little bit of both—my nutrition was really good but I probably would have needed to cut out the metcons in order to keep progressing on the LP.
For Crossfitters who want to be strong and have conditioning, I sincerely believe this should be the first program they do after getting off of a basic linear progression. Or, this could even be their first LP if they don’t mind only adding 10# a week to the squat as opposed to 15# on other LPs.
Take a look at the CF boards today and there are ten times more threads about strength than there were just a year or two ago. People want to get strong and I think CFFB is a fantastic way of reaching that goal while hitting conditioning hard.
Resources
www.crossfitfootball.com/faq
Crossfit Football creator John Welbourn’s blog. Lots of good information here about the program and interesting anecdotes from a strength legend:
www.talktomejohnnie.
CFFB’s youtube channel
http://www.youtube.com/user/thepowerathlete?feature=results_main
CFFB’s Resource Page:
http://www.crossfitfootball.com/page/index.php?menu=newto&page=performance
*This guide represents my personal opinion regarding Crossfit Football only. This is an unofficial guide of my own making and is not yet endorsed by CFFB. This is simply a collection of my experiences and my opinions packaged for your entertainment. This guide does not constitute medical advice and a doctor should be consulted before embarking on any physical exercise or nutritional program.
Comment by Memmnoch — December 4, 2012 at 8:03am
If you really cared as much about needing to understand everything before you use it as you are purporting to in your posting, you wouldn't even be posting to begin with because you would still be trying to figure out how your computer works on the atomic level. But you are using it, without fully understanding how it works, so it is clear that you have some level of comfort with accepting real-world, empirical past results as substantive enough to trust a technology.
I also find it really funny that you say that this goes against what you know about "practical programming" because the guy who WROTE A BOOK titled "Practical Programming for Strength Training" was a major contributor to this program, and the CFFB lifting split mirrors his.
Comment by CW — December 4, 2012 at 8:14am
Two months before diving in, I followed this site daily, comments included, but lurking only. I went all the way back to Day One and read thru the SWODs and DWODs, looking for patterns. I read the FAQ and New To Crossfit Football? sections a few times a week for a month. There's a ton of info there, and one pass would do it no justice.
I also searched the crossfit.com forums for "crossfit football", as the audience there is broader and thus, would provide a more objective opinion. Vast info here too, including comparisons to 5-3-1, Outlaw, and Crossfit Strength Bias (or whatever they're called - it's been a while). Opinions were universally good, with the caveat that it ultimately depends on your goals.
In addition, I read John's second site, www.talktomejohnnie.com from beginning to end, twice. He discusses the program (exercises and diet) from a more theoretcial light. Good stuff. Nay, fantastic stuff.
Third, I Google searched Crossfit Football reviews, certification content, and demo videos. One video has John discussing the program's purpose (hint: NOT to get good at the program, but rather, help with your power sport - that's the biggest difference b/w CFFB and Crossfit). I also found clips from past certs. Helpful to see the movements live.
The google search opens up info/opinions from a wide variety, including various crossfit boxes, T-Nation, Bodybuilding.com, and others of their ilk. Some may mock their workout approach, but at least they know what they want and have real goals. Surprisingly, comments there were mostly positive.
It sounds exhaustive, but you strike me as the kind of guy who would dig this. Plus, it really isn't as time-consuming as it looks.
It all comes down to this: what are you training for?
Comment by Ingo B 96/m/5'10 — December 4, 2012 at 8:17am
***** oops this was at the top and did not paste
My Unofficial Crossfit Football Starting Guide
by Colin McLafferty
Comment by Memmnoch — December 4, 2012 at 8:17am
The program might shock people with a BBing background but is perfectly within the norm for a strenght and power building program.
Comment by PBarr - 39/5,11/197 — December 4, 2012 at 8:18am
Comment by Ingo B 96/m/5'10"/185 — December 4, 2012 at 8:22am
But seriously, good thread.
Comment by Sean Tingley M/25/6'2"/185# — December 4, 2012 at 8:30am
"Self-improvement is masturbation. Now, self-destruction..."
I am guessing IKEA Boy (aka JM) would not have visited Lou's Tavern because he would have been too busy at picking out a coffee table.
Comment by Tyler — December 4, 2012 at 8:51am
And please allow me to apologize. I realize I left much research on the table on my end.
I have used 5/3/1 and WestSide- both great programs. They don't combine them with CrossFit though. I know a lot of people online do. I was doing that and coordinating the metcons with the strength lifts. I think thats what CFFB is also doing, just slightly different then I was used to.
Thanks for your help!
Comment by JM — December 4, 2012 at 9:03am
Comment by DonZ — December 4, 2012 at 9:04am
Grab a decline bench and some dumbells. Do an explosive sit-up while "throwing" the dumbells toward your knees. It mimics the ball slam mechanics closely.
Comment by Ryan T — December 4, 2012 at 9:26am
@JM: at this point, with all the (unusually nice) energy that has been put your way you better give CFFB a good 6-8 weeks of your time to see what is we are all raving about. Guaranteed (if your goals are in line with ours) that you'll become a "sheep" as well.
Comment by dredlocked — December 4, 2012 at 9:29am
@JM
It was a bit buried in this thread, but you get the methodology along with the ability to ask questions if you attend a certification. That's the "cost" of wanting to know more about the program. If you don't need that, like most of us, the program is truly free.
Comment by Ben R — December 4, 2012 at 10:29am
ASWOD: Deadlift 5RM @ 305# (PR).
DWOD: 5 PUs per round x 7 = 35 total. 100 sandbag slams 40# in 9:54.
33/6'/174
Comment by Geoff P — December 4, 2012 at 11:00am
@JM: hopefully you got the info you needed to carry on with the CFFB programming. The methodology is well thought out by the best in the game and thoroughly explained (positively & negatively) by my CFFB brothers. If your desire is to become a bigger, stronger, faster & more powerful athlete, you've come to the right place. Just a fair warning (and it's in love): Though questions are normal & understandable in some cases, make sure you do your due diligence and research before posting your question(s). It's kinda like that sign you see in the zoo that says, "Don't feed the bears."
Now from the words of Jigsaw from the "Saw" movies,
"Make your choice..."
Comment by JPizzle — December 4, 2012 at 11:22am
Comment by Ingo B 96/m/5'10"/185 — December 4, 2012 at 11:44am
Thanks again.
Comment by JM — December 4, 2012 at 11:46am
DWOD- 50 total pull-ups.
No ball slams, I have rugby practice tonight.
Comment by SamR - 23/5'7 — December 4, 2012 at 11:56am
DL: 315x3, dropped to 265 and form checked. Been awhile and need to get back into it. Dwod: 27 reps. Wrists are shot, I was never good at stringing muscle ups together for this reason. Ball slams in 9:10. Metabolically evil. Glad to be back.
Comment by SCH — December 4, 2012 at 12:17pm
got the all clear from my docs...I don't have MRSA (YAY!!!). I can train tomorrow. Ima flip a coin to decide whether to do Monday or Today's WODs.
Comment by JPizzle — December 4, 2012 at 12:34pm
DWOD: 44 Reps strict w/ a turn out.
100 Ball Slams: Used 30# in 3:54.
Comment by Hirst 33/5'6"/172 — December 4, 2012 at 12:40pm
Comment by JM — December 4, 2012 at 12:49pm
DL 350 x 5
DWOD
15,15,12,15,15,15,15 = 102
Plate slams to come later
Comment by Z/35/5'9/155/ — December 4, 2012 at 1:16pm
39 strict pullups (used raised p-bar)
100 - 35lb bumper ground to overhead - 5:48
Comment by T$$$ — December 4, 2012 at 1:29pm
Comment by Ingo B 96/m/5'10"/185 — December 4, 2012 at 1:48pm
Comment by Hamq — December 4, 2012 at 1:58pm
I was thinking the same thing. Plus I need some more sprint work. My season Indoor Track & Field starting in 4 weeks...
Comment by JPizzle — December 4, 2012 at 2:05pm
DWOD 10 rounds
Max false grip pull ups 25
10 hollow rocks
+
100 ball slams ( 20lb ball on a 20" box)
Comment by ABell — December 4, 2012 at 2:34pm
Neutral grip pull ups (no rings) for 33 total reps
15kg plate slams in 6:07
Comment by Eric Jones — December 4, 2012 at 2:42pm
FG ring pull ups/hollow rocks, 7:30 and only 42 reps. Weak. Five minutes rest, then did the slams, used a 45lb plate with full release/slam, 7:05.
Comment by Tex — December 4, 2012 at 2:43pm
SWOD:
max rep DL at 400#: 5.
DWOD:
41 false neutral grip strict deadhang pull-ups.
No slams.
Comment by Caine — December 4, 2012 at 3:15pm
Dwod 36 fg pu
100x45# plate slams 4:50
Comment by DonZ — December 4, 2012 at 4:15pm
Rack Pull 3RM 455lbs
DWOD
42 false grip pull ups, and ball slams with a 20# ball on a 20" box 4:30, 40lb slam ball is on my x-mas lift
Didnt post yesteday
CSWOD
Squat 5 RM 365lbs, 3x5 @ 90% of 5 RM 3
30lbsPress 5 RM 145lbs, 3x5 @ 90% of 5 RM 130lbs
did the DWOD with 100m rows
don't know if I am still wrecked from religion or what but the squats felt weak and hips were really tight. 405lbs was what I did two weeks. deadlifts felt heavier then they should have too
Comment by Carl C — December 4, 2012 at 4:15pm
Comment by jarrod — December 4, 2012 at 4:23pm
CSWOD:
Rack Pull 3RM@405#, 2(3f)@425#. Got the third past my knees but couldn't keep it moving. First time doing these. Came in thinking this was just a shortened deadlift, and I would be able to move more weight. Wrong.
DWOD:
Basically just turned this into skill work because I suck at the false grip. Spent some time working on the false grip with hollow rocks in between efforts. Then did the 100 ball slams with a 25# ball (heaviest the gym has). Forgot to time, but between 5 and 10 min.
Comment by Pep — December 4, 2012 at 4:24pm
Deadlift 5RM@110#.
DWOD:
Practiced false grip and hollow rocks. 100 ball slam w/ 12 lbs ball, untimed.
Comment by Annalise — December 4, 2012 at 4:27pm
DWOD: 58reps, Did strict until fail, then turned into kip.
100 Ball Slams RX'd- 6:28.
Comment by Shane Koehler — December 4, 2012 at 4:29pm
Deadlift 445x5
DWOD
Completed, 15 Strict Pull-ups
Comment by Mike J — December 4, 2012 at 4:58pm
Comment by CW — December 4, 2012 at 5:01pm
DWOD: 49 reps, hands are smoked, 7:14 40# DB
Comment by Longo — December 4, 2012 at 5:04pm
DWOD- 30 total ring pull ups
Ball Slams 4:12 - Saw spots about the 80th rep, awesome wod though
Comment by AB — December 4, 2012 at 6:19pm
DWOD: A. 33 Ring Pulls
B. 150 Slam Balls @ 20# in 7.06. I started with a 55# homemade slam ball. I filled a SeaLine bag with sand and used a whole roll of duct tape to seal it. It lasted approximately 13 reps before I smashed into disuse. I was gonna end it there and my lovely fiance said,"Yeah right, do 150 with 20 pounder." It still sucked.
Guess I need to pony up for a 50# slam ball.
Comment by RobW — December 4, 2012 at 6:27pm
Total Pullups: 77
Due to me having to teach class..did 100 barbell burpees @95lb (16:03)
Comment by Vernard Jenkins — December 4, 2012 at 6:29pm
Rack pulls: up to 495x3. Still much weaker than off the floor
False grip pull-ups total around 35
Subbed 100 band pull downs in 5:50
Comment by Brett_nyc — December 4, 2012 at 6:59pm
JM- Punch yourself in the dick.
Comment by Officer JayBear — December 4, 2012 at 7:27pm
Dwod with supine pull-ups, no rings. 87
Mock plate slams, no time.
Comment by Drew F — December 4, 2012 at 8:00pm
ASWOD
-Deadlift: 1x5@305
DWOD
-Did strict pullups; first two sets on rings with false grip (hurt wrist), last five on bar with regular grip; 22 total
-100 slams @20# in 2:53; fried shoulders
Comment by dredlocked — December 4, 2012 at 8:51pm
Comment by zombie killa — December 4, 2012 at 8:51pm
Deadlift 5RM @ 350#
Press 3x5 @ 130# (6 reps on last set)
Short on time, that was it for today.
Comment by Will R - 30/5'11"/190# — December 4, 2012 at 9:30pm
Comment by Andrew K — December 5, 2012 at 11:38am
Deadlift 5RM @ 375#
14,13,12,12,10,8,8 had to sub for reg pullups
suck at the ball things 8:32
Comment by Sawyer — December 5, 2012 at 5:04pm
Comment by Dude — December 8, 2012 at 11:14am
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