Tuesday, 12.18.12: Daily WOD

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Complete 7 rounds:

3 Deadlifts
3 Power Cleans (touch and go)

*Do not let go of the bar during the round. Count a penalty if you come off the bar. 
*Work up to the heaviest weight possible. 
*Rest as needed between rounds.
*If you let go of the bar during the round, count a miss for that round. 

Post heaviest load completed to comments.

Emily Clem - 325.5 lbs Deadlift

67 Comments:

1. Are the banded good mornings meant to be unbroken, or do 100 total?
Comment by Capps — December 17, 2012 at 4:08pm
2. Should be Emily Clem. Thanks for posting guys!
Comment by Carl C — December 17, 2012 at 4:16pm
3. Im currently recovering from a sprained wrist. Anyone got a good sub for PC?
Comment by Scrilla — December 17, 2012 at 4:32pm
4. are the power cleans and deads done at the same weight?
Comment by Mik Chery — December 17, 2012 at 4:36pm
5. And the penalty is...

Let the "punch yourself in the dick" comments begin.

Comment by Ben R — December 17, 2012 at 4:38pm
6. @Capps

I don't think they've ever said one way or the other. I get out the thick band and do 4x25.

@Mik Chery

How could you possibly "Do not let go of the bar during the round" if you were using different weights for PC and dead? I'm gonna be a lot less harsh that some of those likely to follow, but think a little before you ask a Q.
Comment by Shawsie — December 17, 2012 at 4:43pm
7. Hopefully I don't get dick punched here. How technical is "hands come off the bar"? Would a re-grip count as hands off the bar, or is it reserved for the "quit the set" variety?
Comment by Officer JayBear — December 17, 2012 at 4:44pm
8. Are the banded good mornings done after each set of pull-ups or once after 3 sets?
Comment by OllyJones — December 17, 2012 at 4:44pm
9. Shawsie - you get a hot chick to add/remove plates mid-set. C'mon, man.
Comment by Ingo B 96/m/5'10"/185 — December 17, 2012 at 4:46pm
10. Hit the button too early.

Scrilla - you can try high clean pulls. That's what I'm doing til my elbow gets un'tarded.
Comment by Ingo B 96/m/5'10"/185 — December 17, 2012 at 4:47pm
11. @Ingo B - Good idea, i figured that was probably my best option. its just the rack position that irritates my wrist, not the pull.
Comment by Scrilla — December 17, 2012 at 4:58pm
12. Do we do the Daily WOD before the Strength WOD or do we sandwich the DWOD between the Deadlift 5 RM and the strict pull ups & 1100 banded good mornings? Didn't find it to be clear on the order.
Comment by Joel Garton — December 17, 2012 at 5:49pm
13. Honestly, does it really matter? Just do the power cleans or deadlifts. Do the complex by doing 3 deadlifts (touch and go) then 3 power cleans (touch and go) staying connected to the bar. Obviously, the deadlift will only be as heavy as you can handle for the power cleans. The idea is to stay connected. Then once you are done do 3 sets of max pull ups and 100 banded good mornings. If you can knock them out in one set, sweet... head home. Or maybe you need to do them in sets of 10 or 25.

I know most over complicate this stuff, but it is pretty simple. Do some heavy pulls and low back work and call it day.
Comment by Does it matter? — December 17, 2012 at 6:12pm
14. Emily Clem. is a beast.
Comment by Cali - CFFB — December 17, 2012 at 7:58pm
15. Emily C. is dead lifting more than some of my soldiers and looks better than some of the army chicks in Afghanistan. I approve of this image.
Comment by Sgt. B — December 17, 2012 at 8:24pm
16. No band to use for good mornings, good enough to just use the bar or is there a better alternative?
Comment by Ryan G — December 17, 2012 at 9:50pm
17. ASWOD: 345x5, DWOD 135,135,145,145,155,155,165, strict pull ups 16/14/12, good mornings with bar 50x2.
Comment by Ryan G — December 18, 2012 at 3:02am
18. Anyone doing this stuff in or around westboro mass. I'm going to be up in the area for the holidays and will need a place to train. Thanks.
Comment by Paresh — December 18, 2012 at 3:32am
19. ASWOD: 285x5; DWOD 115, 135, 155, 165, 175 (sloppy), 175 (F), 175, strict pullups 20/11/9
BW: 158
Comment by BG — December 18, 2012 at 3:47am
20. week behind:
ASWOD dead lift 5rm 385# 3x (f4)- will try again next week...

DWOD
muscle clean to pp (1:1, 2:2, 3:3...)
115# through 4 all three sets

Comment by SCHS 6'3/200/29 — December 18, 2012 at 3:54am
21. Pretty sure after you to the entire 7 rounds of Touch and go, you do the max pull ups and good mornings.
Comment by Chris — December 18, 2012 at 4:08am
22. 405 for 5 5rm on deadlift,. On the dwod I did 135,145,155,165, 175, 185,135. Last set was hang cleans.mstill workig on my form and felt it going to shit as I got tired. Pull ups sucked, 6/5/5 they were very strict from ahead hang. I guess I was just exhausted. Great workout today though.
Comment by Jarrod — December 18, 2012 at 4:36am
23. Stupid auto correct on my iPad, sorry.
Comment by Jarrod — December 18, 2012 at 4:37am
24. CSWOD:
PC 3 RM - 230#
Completed after DWOD:
Strict PU 3 x max reps - 20,17,12
100 Banded Goodmornings

DWOD:
As Rx'd - 135,155,165,175,185,200,220 (all touch and go)

*Did the workout in the order prescribed
Comment by Mopar F.K.S. — December 18, 2012 at 4:45am
25. Im a little pissed today and the only way my numbers make sense is by admitting I dont warm up as much as I should.

CSWOD: PC 3RM - 215# tried 220# but only got 1

Then after the DWOD - PU for 20, 14, 10 and 100 GMs

DWOD:
Started at 135#, 155#, 165#, 175#, 185#, 200#, 210# with no penalties and about 2-3 min rest between rounds.

The reason I say I need to warm up more, is if I can get 210# fairly easily after all that then there is no reason I failed at 220# and probably could have gotten 225# for the 3RM. Ill be looking up some quick warm ups to compensate this.

Comment by IX F.K.S. — December 18, 2012 at 5:06am
26. CSWOD
- PC 3RM@255. No PR, little beat up.
DWOD
- 205, 215, 225, 235, 240(f3 PC. Came off for a sec then finished), 230, 230.
- Pullups 13, 13, 9.
- Banded GMx100.
Comment by Shawsie — December 18, 2012 at 5:16am
27. In-season flow:

Jumps training
then
SWOD:
Bench Press 3 x 10 @ 75% or 1RM (1min rest)-210lbs
Chin Ups 3 x max reps (1min rest) - 13/6/5
Dips 3 x 10
*All work completed in my Titin Tech Weighted Shirt...goodtimes
Comment by JPizzle — December 18, 2012 at 5:49am
28. CSWOD Power clean 3rm 217.5# First time at that weight since I injured my lower back this summer
DWOD up to 200 but failed the 3 rep
CSWOD
max pull up 3 min rest 20/14/12
100 goodmorning with 45# untimed

based on the programming I suspect a total on Saturday
Comment by PBarr - 39/5,11/200 — December 18, 2012 at 8:09am
29. EM C - proud of you !! You have embraced CFFB worked hard and it has paid off :) CFSB ATHLETE at her best !
Comment by Amy V — December 18, 2012 at 8:34am
30. @Cali, @Sgt. B and Amy

Thank you for your kind words :)

-CFSB
Comment by Emily C — December 18, 2012 at 9:33am
31. Power Clean 3RM: 225#
DWOD: 135,155,165,185,185,195,200(fail)
Pull-ups and GMs to come
Comment by Hirst 33/5'6"/175 — December 18, 2012 at 10:17am
32. @Shawsie- where are you training now?
Comment by Cali - CFFB — December 18, 2012 at 10:42am
33. Wod was ok did 405 deadlifts and 225 pc m/27/5'11"/220
Comment by Brian Ellis — December 18, 2012 at 11:11am
34. Brian...you did it wrong then.
Comment by Mex — December 18, 2012 at 11:23am
35. 3RM sumo squat, then 3x3 @90% (365, 330) haven't deadlifted consistently in awhile...
10 min handstand walking....
DWOD: 5rds of 40' weighted speed sled steps, 15 t2b, 5 hang power cleans @155
17:54
Comment by Denny K — December 18, 2012 at 11:35am
36. CSWOD
Tuesdays and Thursdays are the days I started adding Oly work
Snatch 3RM 165lbs, 3x3 @ 90% 150
Rack Jerk 2,2,2 225lbs,245lbs,265lbs
Good Mornings done 4x25
Pull Ups 7-8-7
DWOD
185,205,225,245,205,215,225
245lbs was a little rough looking so dropped do to get some more quality reps in
Oh and way to go Em proud of you!
CFSB
Comment by Carl C — December 18, 2012 at 1:40pm
37. Power Clean 3RM: 215

7 rounds of 3DL/3PC couplets:
185/195/200/200/200/200/200
(not exactly touch-and-go, but unbroken)

Max pullups: 17/10/9 (all strict, fast)

Banded GM: 25 x 4
Comment by Ash (34m 6'2" 190#) — December 18, 2012 at 1:40pm
38. Deadlift 5rm @ 430

DWOD: 115, 155, 186, 200, 225, 235 (F, after 2 PC), 200.
Max red pull ups: 18, 14, 9
100 Banded G.Mornings
Comment by DavidMck — December 18, 2012 at 1:51pm
39. Did 3x5 squats from yesterday @315#
Todays DWOD: 135, 185, 205, 225, 245, 265.
Never gotten 265 for a 3RM before, so doing it w the DLs was a surprise. All sets done without letting go of the bar. Any rest was taken in the front rack or hang position.
Tried a 3RM at 275 after and was spent, failed 3rd rep
Comment by JMann — December 18, 2012 at 2:04pm
40. That tea party flag next to old glory is offensive.
Comment by VictorMunster — December 18, 2012 at 2:19pm
41. Just because the Tea Party co-opted that flag doesn't mean they own it.
Comment by Aaron — December 18, 2012 at 2:32pm
42. Victor, thats the Gadsden flag........ learn some history before you make assumptions. Google "Gadsden Flag," and then do some reading.
Comment by jarrod — December 18, 2012 at 2:37pm
43. Clean 3 RM 345
DWOD
3 Deadlifts
3 Power Clean

Up to 295

3 x pull ups. 10,10,10
100 banded GM


Comment by ABell — December 18, 2012 at 3:02pm
44. CSWOD part I:
power clean 3RM up to 220#.

DWOD:
short on time, Grace in 7:50. I know it's slow, but it's a 1 minute PR.

CSWOD part II:
3 x max strict deadhang pull-ups: 17, 11, 10
100 barbell GMs at 60# in 8:07.

Lookin' strong Emily! Hope you're rubbing off on Carl.
Comment by Caine — December 18, 2012 at 3:06pm
45. ASWOD: Deadlift 5RM @ 335

DWOD: 135, 145, 155, 175, 185, 205, 235

ASWOD Part 2: Pull ups: 6,5,5
Didn't have a band, so 100 back extensions on a GHD
Comment by Aaron B M/23/185/6'0" — December 18, 2012 at 3:21pm
46. ASWOD: DL 390 4 reps
DWOD: up to 195, pulls 14/11/10, green band 100 GM
touch and go was tough, fun one tho.
Comment by Longo — December 18, 2012 at 3:40pm
47. 1. Power Clean 3RM@275
2. 3 DL + 3 PCL up to 240
3. Strict Pull-ups 17, 12, 10
4. Banded Good Mornings, varied stances 5x20
Comment by Capps — December 18, 2012 at 3:44pm
48. @Cali - CFFB

I'm at TC now. Only game in town with bumpers, a platform, and no members who will cry that its "loud" if I need to drop a loaded bar. They are supposedly doing a really cool sounding remodel, but I won't hold my breath. It ain't Kalorama, but it does the job.

@Caine

Trying so hard not to make a "rubbing off on Carl" joke...NICE PULL EMILY!
Comment by Shawsie — December 18, 2012 at 4:06pm
49. ASWOD: DL 445
SPU 11, 7, 5
DWOD: 230, 235, 240, 245, 250, 255, 275(f, 2 PC)RX'd hands never left.
Comment by K. Lake — December 18, 2012 at 4:18pm
50. back after a couple weeks of injury and illness. Feeling really weak, but grateful to be back!

Deadlift 5 rm: 365#
DWOD - 155# no penalties
Pull ups: 12,10,10
100 banded good mornings: two of the thickest bands at the globogym, sets of 25.
Comment by Jeff H M/29/205/5'8" — December 18, 2012 at 4:26pm
51. @Carl: thanks babe!
@ Caine & @Shawsie: I'm trying hard to not make a joke about that, too. Thanks for the compliment!
Comment by Emily C — December 18, 2012 at 5:03pm
52. PC 3RM@255#
DWOD-185,205,225,245,225,185,185
strict pullups-14,11,9
banded GM's-4x25
Comment by Lyle N. — December 18, 2012 at 5:07pm
53. SWOD
1RM Power Clean 295#
24 Pull ups
Barbell Good Mornings

DWOD
185/195/205/215/225/235/245
Comment by T$ — December 18, 2012 at 5:18pm
54. SWOD
Deadlift x5 465

DWOD
155, 165, 175, 185, 205, 225, 255
Pull-ups 5, 5, 4
Banded Good Mornings 5x20

Comment by Mike J — December 18, 2012 at 5:35pm
55. SWOD rack pull 5rm 505. DWOD up to 200, started too light and wasted rounds. Pull ups 10, 10, 8. 80 GMs with 50# bar.
Comment by CW — December 18, 2012 at 5:59pm
56. Power Clean 3rm 275# (10# off PR)

DWOD
3 DL + 3 PC touch and go
135, 155, 185, 205, 225, 245, 255#
Comment by SC — December 18, 2012 at 6:20pm
57. ASWOD
Deadlift 5RM @ 355#

DWOD
Started at 135#, worked up to 195# adding 10# each round, 1 miss on last rep of last round

Pull-ups 12-10-7
Comment by Will R - 30/5'11"/190# — December 18, 2012 at 7:26pm
58. ASWOD: Deadlift: 190#
WOD: 155#
ASWOD pt. 2: 4-3-3
Comment by vdepal — December 18, 2012 at 9:34pm
59. Aswod: 160kg
Wod: 70kg
Aswod2: 6-7-7
Comment by wolf — December 18, 2012 at 11:09pm
60. Even though I'm a day late, I'm still going to go back and post results in the comment section for the workout I actually did... (See what I did there?)

ASWOD:
5RM DL: 295#

DWOD:
135,155,165,175,185,195,200 all #'s

ASWOD2: Pull-ups:6,6,5
Comment by JoMo — December 19, 2012 at 4:28am
61. Rob Wilson – CFVB, convinced me to start the armature CrossFit Football program. 1st day was great. I’m looking forward to continuing the program.

SWOD
Deadlift x5 285

DWOD
135, 155, 165, 175, 180, 185, 190
Pull-ups 20, 16, 13
Banded Good Mornings (Green) 1x100

Comment by JonnyMac — December 19, 2012 at 7:38am
62. ASWOD: DL 5RM 405
DWOD: 135, 145, 155, 165, 175, 185, 185
PUs 14, 9, 7
GMs w bar on back
Comment by JH - 34/5'8"/165 — December 19, 2012 at 8:41am
63. ASWOD: Fail on Deadlift 325#...got only 2 reps. Pullups: 12,12,10. 100 GMs with 45# bar.
DWOD: 95, 105, 115, 125, 135, 145, 155.
Didn't have it today. Diet has been crap and not getting enough sleep.

33/6'/173
Comment by Geoff P — December 19, 2012 at 1:57pm
64. CSWOD - 3RM 185# (weak...) and 5/5/6 on pull-ups.
DWOD was 2 @ 155#, 4 @ 175#, 1 @ 185#.
Comment by Goose — December 19, 2012 at 2:00pm
65. ASWOD:
Deadlift 5RM @315
DWOD:
135,145,145,145,145,145,155
Pullups 15,11,8
Banded GM 50
Comment by JackM — December 20, 2012 at 6:11am
66. Any advice on getting stronger with the PC? I can't seem to get over that 125 hump
Comment by Andrew K — December 20, 2012 at 6:21am
67. CSWOD: 3RM high clean pull - 215#
DWOD: 195, 195, 205 x 5 sets
SPU - 10, 11, 8
BGM: 100x @2:06
Comment by Ingo B m/5'10"/185#/98 — December 21, 2012 at 1:59pm

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