Thursday, 12.20.12: Daily WOD

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Complete 3 rounds:

One Arm Farmer Walk (RT) 40 yards - 1/3 body weight
One Arm Farmer Walk (LT) 40 yards - 1/3 body weight
Max Rep Strict Chin Ups - 2 sec hold at the top of each rep

Post loads used and total chin ups to comments.

Power Athlete  - Afghanistan 

74 Comments:

1. So looks like I'm boarding the same train as Mex and TRuss. I have loose bodies in the my elbow, probably due to volleyball. Likely gonna get it scoped (anthroscopy). Won't know for sure until my appt with the ortho in January. Until then, I have the green light to train and play as usual, as long as nothing hurts.

Anyone have experience with this? How was the recovery? Various sites say 3-6 seeks, but I'm sure that has more to do with liability and less with reality.
Comment by Ingo B 96/m/5'10"/185 — December 19, 2012 at 4:09pm
2. Ingo: At your age it could take years, if it ever heals. But seriously, that's a huge bummer. Hope you recover speedily. Or even better, just lop it off and get a bionic limb.
Comment by Caine — December 19, 2012 at 4:23pm
3. What does the (rt) and (lt) mean??
Comment by Erik bergdorf — December 19, 2012 at 5:49pm
4. @Ingo- a co worker had his elbow scoped a couple weeks ago. He said rehab started the next day and was aggressive. He told me this week that he had been cleared to downhill ski (as in hard backcountry stuff) in January.

@#3 - right and left. You carry a weight in one hand, then the other.
Comment by CW — December 19, 2012 at 6:07pm
5. I want to move up to collegiate so bad. I know its coming soon, but not yet, I must wait. I just keep repeating that Rippetoe quote,
“Fives are almost too powerful. They should be reserved only for those who want brutal strength.”
And then I squat...

Comment by DavidMck — December 19, 2012 at 6:18pm
6. @Ingo- I'm sure you will be just fine with a scope and aggressive rehab, like CW said. I have a 7" scar on my elbow (i.e. not a scope) and am 10 weeks post-surgery and starting to see daily improvement. Apples to oranges, but get it checked and get a plan.

Think Mex went under today (Wed). Hope he chimes in soon.
Comment by TRuss — December 19, 2012 at 7:07pm
7. Any alternatives to farmers walk? Haven't got anything at my gym that is heavy enough for this type if exercise. Any help appreciated. Thanks
Comment by Shears — December 19, 2012 at 8:01pm
8. CSWOD: Bench 5RM @ 130lb (missed last rep of 135lb)
Squat 18x1 @ 120lb

DWOD was shoveling snow, moving a full rain barrel and navigating a large garbage bin over a fence.

I thought the squats were going to crush me, but I felt better as they went along. Pleased with squats tonight (for once).

F/36
Comment by V — December 19, 2012 at 10:37pm
9. Hope everyone has been training hard for the zombie apocalypse and the end of the world on the 21st!
Comment by BenOz — December 20, 2012 at 12:23am
10. @Shears

You're on CFFB so you obviously have a bar and some plates available as you're going to be squatting and benching before hand. But short of that, USE ANYTHING. A tool box, a dog, or even a small child would suffice. Just pick that shit up with one hand and make the most of it.
Comment by kKotz — December 20, 2012 at 12:52am
11. @kKotx, pretty obvious if I thought about it really. Thanks
Comment by Shears — December 20, 2012 at 1:13am
12. Hey boys...yup, surgery to repair a pec tendon rupture yesterday. Doc said it was worst she'd ever see. Tendon looked like a mop end. Took her almost three hrs but it went well. Woke up feeling freaking miserable. sickness has subsided just dealing with some pain. Ill tough it out and be back by summer

@Ingo...that sucks man. sorry to hear
get fixed up soon!

I have to teach bench press to my power athlete class tomorrow night. #1. thumb off the smooth
Comment by Mex — December 20, 2012 at 4:00am
13. week behind
ASWOD Squats 230x3x5 no spotter, butt to the ground... Feelin good

DWOD 7 rounds of...
15 hollow rocks
max rep hspu - 34

Noticing that with the weight gain, body weight exercises are starting to get harder an harder. Body is feeling great though

MEX and Ingo - my advice, not that you asked, but having seen a lot of surgeries and recovery times varying from one to the next, make sure you choose a good physical therapist with a good intense rehab program and follow it to a tee, much like you follow CFFB. I think when people fall off/try to do more is when it takes longer than it should. Kind of common sense there but some peolpe get a little too anxious and it hurts them in the long run.
Comment by SCHS 6'3/203/29 — December 20, 2012 at 5:26am
14. Loving the black wool watchcap. Staying classy. That deployment stache is pretty good as well.
Comment by CPTPucetas — December 20, 2012 at 5:48am
15. @SCHS

no doubt. I will choose wisely, thanks man.
Comment by Mex — December 20, 2012 at 6:03am
16. Ingo – I had my elbow scoped to remove a bone spur a few years ago. I can check my log to be sure, but I think it took about 8-10 weeks to get back in the gym. After 3ish months it was above 90%. To me that means it was fine for normal tasks, but if you pay attention to your body or do something strange, you’ll still have odd symptoms. It took another 9 months to get to 100%.

A few years after my elbow scope, I broke my clavicle. Two days after the break I had surgery to set the bone and have a titanium plate kinda wrapped around it. I think I was at the 90% mark and lifting after maybe 5 months. 18 months total to get to 100%, but that included superficial nerve re-growth to stop tingling in my anterior delt region. For what it’s worth I’m really happy with the clavicle repair. Often docs just leave it to heal by itself. That seemed stupid to me so I went to a great surgeon and he said I would have never fully recovered from an athletic perspective without having it fixed. The only issue with it at this point is that the titanium adds a few millimeters to the size of my clavicle and I sometimes get mild bruising when I do cleans. Backpacks and other stuff on my shoulders are fine.
Comment by Rick G. — December 20, 2012 at 6:09am
17. @Shears - you don't have anything that is 1/3 of your body weight at your gym? Do you weigh 800 pounds or are you working out at Curves? Punch yourself in the dick.
Comment by CW — December 20, 2012 at 6:18am
18. DWOD:
EMOM for 10min
3 Power Cleans @ 70-80% of 1RM (185lbs=74%)
then
2 x 300m
2 x 3 @ 30m of contrast speed drill
30m Prowler push, 140lbs(2-45plates + 50lbs prowler) then
30m sprint from kneeling position
goodtimes
Comment by JPizzle — December 20, 2012 at 6:29am
19. Bench 5RM: @ 245# as I post this I realize I forgot the max reps at 85% Shit!!!
Squat 18x1: @ 290# - How are you assholes squatting again in 5-7 seconds? My vagina is obviously getting in the way. I think my fastest was around 10-15 seconds in btwn. You MOFO's are supermen!

DWOD: 65# DB
Chin-ups: 8,6,5
Comment by Hirst 5'6"/33/175 — December 20, 2012 at 6:31am
20. Rick G, TRuss, CW, SCHS, Mex, and I suppose Caine too - thanks for the input. I can see the anxiousness getting me, but I can be disciplined, too.

By "good physical therapist", you mean the hottest one, right?
Comment by Ingo B 96/m/5'10"/185 — December 20, 2012 at 6:45am
21. Week behind.

CSWOD: 15x1 @ 127kg
3-3-4-3-4-3-2
22 total strict HSPU
Comment by MG — December 20, 2012 at 6:59am
22. Ingo B - when choosing a physical therapist, if they have "extra massagie" anywhere on there optional therapy menu, you know youve found the one!
Comment by SCHS — December 20, 2012 at 7:25am
23. CSWOD Bench 5rm 225 (PR is 232.5) bench and press have stalled for months
9 rep at 191.5
Squat done with 352.5 18x1 with 5-7sec rest (was more around 7-10sec)
DWOD with 65# 6,5,4 grip was shot at the end

Comment by PBarr - 39/5,11/200 — December 20, 2012 at 7:30am
24. CSWOD:
BP 5RM: @ 245# (with an assist on the last few. Trying to push through a plateau)
Max reps @ 205: 8 strict + 2 extra with assist
Squat 18x1: Rx'd @ 335# (80%)
After doing the 15x1 at 85% (355#) last week and about dying, I figured I would use 80% this week. Still about killed me. Great workout!

DWOD:
1 armed farmers walk @ 70# KB
Chin-ups w/ 2 sec hold: 9,5,4
Comment by Mopar F.K.S. — December 20, 2012 at 7:33am
25. CSWOD: bench 5RM 230# but had a spot for 3 reps. I guess I should have gone lighter but I have been disappointed in bench so I need to keep upping the weight. 1 by max - got to 8 reps and helped through 2 more, that was brutal.

Squats at 285# felt terrible, I know I started losing depth. not sure how many were over parallel but I'm sure a few were.

DWOD: used 60# for the walk and got 10, 5 and 5 for the chins.
Comment by IX F.K.S. — December 20, 2012 at 7:35am
26. One quick question guys (I'm new to CFFB), is this DWOD supposed to be done as fast as possible? Or just each round? Thanks in advance.
Comment by AJ — December 20, 2012 at 7:54am
27. CSWOD 245# 5RM and 9 @ 210#. Squats @ 245#. WOD was 75# and 4/3/3. Man, those squats suck!
Comment by Goose — December 20, 2012 at 8:04am
28. @Ingo B- I'll reiterate some of the same points that have been made, and I know we talked about this a bit at the cert. Yes you want a good and hot PT but my best advice is to be diligent with the tedious homework that they give you. After dislocating my elbow I suffered through the PT sessions 4x week but slacked in between and after the therapy sessions had concluded. My front rack position blows by any olympic lifting standard as a result.

Point is, my PT was heinous looking. I blame his asymmetrical face for my shitty rehabilitation. Good luck.
Comment by Cali - CFFB — December 20, 2012 at 8:07am
29. ASWOD Squat 3x5 @ 200, Bench 3x5 @ 185, DWOD with 60lb dumbbell and got 11, 9, 8 chinups with approximately 2 second hold at top.
Comment by Ryan G — December 20, 2012 at 8:17am
30. It is impossible to make a full recovery without having a hot PT, but it’s important to remember that patients interact more with the PT’s assistants, so they must be hot too.
Comment by Rick G. — December 20, 2012 at 9:14am
31. Hey guys, I will be celebrating the holidays next week with my wife's family in Walpole, NH, but I was wondering if anyone happened to train in that area, as I would love to grab a few workouts. Otherwise, I'll look up the nearest CF gym or find some big ass stones on their property...

Thanks, folks, and I hope everyone has a happy holiday season.

Rich
Comment by LittleG — December 20, 2012 at 9:37am
32. @Rick G.- You make an excellent point. Everyone needs to be hot. Just hot people everywhere doing everything.
Comment by Cali - CFFB — December 20, 2012 at 11:13am
33. @Shears
I remember a pic where folks tied sheets through bumper plates. Let me see if u can fund it...ah yes, check out the pic from 10/15/2012.

Comment by Ben R — December 20, 2012 at 12:29pm
34. CSWOD:
Bench 5RM @ 235#. (Got 4 and had a slight spot on 5)
Max reps @ 200#. 8+1 spotted.

Squat 18x1 @ 305# (a little under 84%). Rests were more like 10 sec. Enough to shake out my legs and arms and take a few breaths between rack/unrack. Like last week, hard on the grip and shoulders/upper back.

DWOD:
Ran out of time.
Comment by Pep — December 20, 2012 at 1:00pm
35. ASWOD: Squat@355, Bench@185

DWOD: Farmer Walk@65
Pull ups: 5,4,2
Comment by Aaron B M/23/185/6'0" — December 20, 2012 at 1:02pm
36. ASWOD:
Squat 3x5@85#. Getting increasingly harder.
Bench 3x5@55#. Had my first struggle on bench today.
Comment by Annalise — December 20, 2012 at 1:04pm
37. LittleG, I would go the giant stones route. Go run through the forest, climb trees, kick a few down, throw some heavy shit around and maybe kill a bear or two. It's nice to get the fuck out of the gym every once in a while.
Comment by Smuggler — December 20, 2012 at 1:12pm
38. @CW, @Ben R cheers guys, managed to work out what I needed, and yes have punched myself in the dick!!
Comment by Shears — December 20, 2012 at 1:30pm
39. You know what's more annoying than a dude on the elliptical who blasts the TV thru the gym sound system? A dude on the elliptical who blasts "The View" thru said sound system.

What is happening to males these days?
Comment by Ingo B 96/m/5'10"/185 — December 20, 2012 at 1:52pm
40. @Hot Physical Therapist talks,
Mex lives in Mass. He's going to have a hard time finding anyone attractive, let alone an attractive PT.

SWOD:
Bench 5RM @ 275#
Squats 18x1 @ 325#

DWOD:
Fat Grib Walks @ 65#
Chins: 9,5,4

Shout out to Jeff at Cannon CrossFit, Houston, TX, for hosting me today. Very power athlete friendly facility, and WAYTF crossfit program.
Comment by McQuilkin - CFFB — December 20, 2012 at 2:05pm
41. Ingo, I didn't know you worked out in the same gym as elliptiKyle McD.
Comment by Smuggler — December 20, 2012 at 2:31pm
42. CSWOD
(Clean and Jerk) 2rm 265, 3x3 @ 90% = 240 (this is my addition)
Squats 18x1 @ 370lbs rest was more like 15sec
Bench Press 5rm 255lbs max reps at 215lbs = 8
Feeling fatigued today
DWOD
70lbs with fat grips inspired by McQuilin for better or for worse haha
Pull Ups 8,6,7
CFSB
Comment by Carl C — December 20, 2012 at 3:04pm
43. DWOD: 62lbs. Chin-ups: 15,8,8
Comment by Shane Koehler — December 20, 2012 at 3:43pm
44. CSWOD:
bench 5RM up to 215#. 9 reps at 182.5#.
18x1 HBBS at 250#. Opted for high bar because my hamstrings are still quite tender.

DWOD:
w/ a 58# BD and 12-10-10 chin-ups. Did everything slowly for extra fun.
Comment by Caine — December 20, 2012 at 3:56pm
45. ASWOD:
BS 325
BP 235
DWOD:
108 LB Kettlebell

PU 8, 5, 4
Comment by K. Lake — December 20, 2012 at 3:59pm
46. McQuilken, did a bunch of Masshole chicks abuse you at the Pats game?
Comment by Mex — December 20, 2012 at 4:02pm
47. ASWOD
Squat 3x5 @ 317.5# (only 4 reps on last set)
Bench 3x5 @ 240#

No time for DWOD today, finishing Christmas shopping. Only raising squat weight by 2.5# now. I keep stalling out around 320# after multiple resets, but want to get more out of the linear progression before moving to Collegiate.
Comment by Will R - 30/5'11"/190# — December 20, 2012 at 4:11pm
48. ASWOD: Bench 290/Squat 345
DWOD: 88lb KB/ & 10/7/8 Chinups took a lot of out me for some reason today but felt good on Bench and Squat
Comment by Vernard Jenkins — December 20, 2012 at 4:20pm
49. CSWOD:
bench 5RM up to 275#. 10 reps at 235#.
18x1 at 350#.

DWOD:
RX'd at 80# DB and 5-5-5 chin-ups.
Comment by EJ — December 20, 2012 at 5:11pm
50. First workout since last Thursday, good news is I'll be attending Pat Thomas LE academy this coming year, so it was time off well spent.

CSWOD-bench; 215 for five, then 185 for 12. All reps were full range and in good form, so not sure why I got so many on the 85% set, but it's a PR so cool. Skipped squats BC it was raining and the "platform" was slippery.
DWOD- 2 pood kB, and 14,8,6 on the chins.
Comment by Tex — December 20, 2012 at 5:17pm
51. ASWOD
Squat 3,5,5 395
Bench 3x5 290

DWOD 80lb, Chins 4,4,3
Comment by Mike J — December 20, 2012 at 5:25pm
52. ASWOD: Squat 3x5@265, tough but completed
Bench 3x5@190
DWOD: 65 lbs, 9/6/5
Comment by BS — December 20, 2012 at 5:27pm
53. ASWOD
BS: 3x5 @ 275# w/box just below parallel. Rehabbing my way back to ass-to-grass squats.
BP: 3x5 @ 207.5#

DWOD
65# db, 7/4/3 chins.
Comment by Sean Tingley M/25/6'2"/185# — December 20, 2012 at 6:20pm
54. ASWOD BS 3x5 @310#, BP 3x5 @ 255. DWOD 6,6,6...sign of the apocalypse!!!
Comment by CW — December 20, 2012 at 6:34pm
55. A bit short on time today so I only benched and did the DWOD:

CSWOD: 255 3RM 10@205
DWOD: @ 88# 7/7/6
Comment by RobW — December 20, 2012 at 7:24pm
56. ASWOD
BS: 275, B: 195
DWOD: 65lbs, 12/5/6
Comment by JH 34/5'8 — December 20, 2012 at 7:58pm
57. Making up some missed days here, so combining workouts

ASWOD
- Deadlift: 1x5@325 felt solid
- Bench: 3x5@ 170#

DWOD
- used 70# DB (bwt. ~185#) "shuttle" style w/ 10yd turn-arounds; 8,4,4
Comment by dredlocked — December 20, 2012 at 9:40pm
58. ASWOD:
3x5 squat: 235#
3x5 bench: 135#

DWOD:
60#
Chin-ups: 4,3,2
Comment by JoMo — December 21, 2012 at 4:32am
59. BP #185
BS #215

Could have done more for BS but my hamstrings are still mangled from deadlifts. Technique and form improving daily :) Mobilitywod.com all the way
Comment by Jon G — December 21, 2012 at 8:43am
60. Making up Thursday and Friday on limited sleep/food so nothing earth shattering, just the lifting.

CSWOD
- Squats@325(80%). Down in weight from last week but just wanted to get under the bar.
- Bench 5RM@205. Done at the very end, nothing in the tank.
- Chins: Set of eight. Elbow tendon hot, called it a day.
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64. ASWOD: BS 255#, BP 225#
DWOD: 65# DB, 7/6/6
Comment by Longo — December 21, 2012 at 2:25pm
65. ASWOD: Squat 3x5 @ 185#...about 80% of weight from Monday...legs still sore from GMs. Bench 3x5 @ 165#.
DWOD: Used 24kg KB for farmer's walk. A bit less than 1/3 my weight. Chin-ups 10,8,6.

33/6'/175
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70. ASWOD:
Squat 3x5 @210
Bench 3x5 @185
DWOD:
Farmer Carry @70
Chins 7,5,5
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74. CSWOD - bench 5RM - 205. Blew my wad trying to PR w/220#. 8 reps@175#. Squats 305 (3), 295 (3), 285 (12).

DWOd 60# FW, 8,8,8. Not a banner day, unless that banner says "weak".
Comment by Ingo B — December 23, 2012 at 5:28pm

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