Monday, 12.24.12: Daily WOD

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Complete 4 rounds:

You have 2 minutes to perform each round:

200 yard shuttle
Max Reps Shoulder to Overhead 135 lbs

*Rest 3 minutes between rounds
*For shuttle, sprint 100 yards, touch and sprint back

Post total reps completed to comments.

Michael Hazenberg

54 Comments:

1. replacement for shuttle sprint?
... i don't own a space shuttle.
Comment by Sergio F — December 23, 2012 at 5:07pm
2. Is there a way to do this if we don't have 200 yards of open space like this at my gym. I mean I could drive somewhere but I figure that would defeat the purpose lol. Maybe go to a football field and do max handstand pushups? ye or neh?
Comment by THB — December 23, 2012 at 5:17pm
3. THB, does your gym have a parking lot?

Comment by McQuilkin - CFFB — December 23, 2012 at 5:23pm
4. Fuck there are some stupid questions on here
Comment by RD — December 23, 2012 at 5:30pm
5. Yeah we have a parking alot but I would much rather do the sprints on a field with grass/cleats. I dunno if its just a mental thing but i mean practice how youll play right?
Comment by THB — December 23, 2012 at 5:31pm
6. Are chuck Taylor's good to dead lift in? I am not questioning what he is doing, I am wondering if that is safer/more beneficial while deadlifting...I usually dead lift barefoot...
Always trying to get a fair and safe edge. If anyone has suggestions, chime in.

Pretty cool pic though...

Oh and thb... Just do shorter distance with more changes of direction adding to 200 yd. and get back under the bar for your ovhd presses. That would be better than doing them later I would think... Sometimes you gotta improvise for these workouts. It won't kill you
Comment by Schs — December 23, 2012 at 6:03pm
7. At the risk of bein castrated and prescribed dick punches by the CFFB nation, I'm going to be subbing double unders for the first minute and then max shoulder to overhead as prescribed for the second minute. My reason is due to the fact that my sprints would have to take place in knee high snow or on an ice coated trail (I lift in my garage.) The ice on the trail seems to put the risk/reward ratio out of balance for me. Just wanted to contribute my two cents for sprint subs.
Comment by Tony — December 23, 2012 at 6:30pm
8. There is no substitute for strength! Every thing else is icing on the cake!
Comment by Haze — December 23, 2012 at 7:01pm
9. @Schs- It does not matter what you have on your feet just pick the s__t off of the floor. Something that is not going to compress underload is ideal. Chucks, OLY's, Vibrams. You get the idea. I wear all 3.
Comment by CrossFit OTS3 — December 23, 2012 at 7:54pm
10. @THB.....Do you play on a 200 yard field? Would you ever need to run a 200 yard shuttle in a football game. The goal of the run is for conditioning, not the change of direction on turf. That is what a Short or Long Shuttle is for! At the end of the day. Run the shuttle in the parking lot and get the work done. I plan on doing it in front of the house tomorrow. Merry Christmas!
Comment by Coach Jason — December 23, 2012 at 8:02pm
11. The problem I read is wod is more important... The stronger you are all of the field work will be better! Iv been training CFFB for al long time and the strength is what makes you as the athlete. Lift the f--k weight!!!!!!!!
Comment by Haze — December 23, 2012 at 8:16pm
12. ASWOD Squat 3x5@205, Press 3x5@110. DWOD did 4x50yd sprints instead of 2x100, with 135# for each 2 minute round, got 7/9/10/10 shoulder to overheads.
Comment by Ryan G — December 24, 2012 at 2:49am
13. Michael Hazenberg is fawking crushing it, nice lift

ltr Pat
Comment by Misfitcj — December 24, 2012 at 5:27am
14. SWOD- squat 3x5 at 315, squats have stalled, haven't improved at all lately. Presses was 3x5 at 195, added 5 lbs from last week! Then I did some sets of snatches just light weight to work on form. Did hill runs, every Monday I make my squad run the hills..... Good times.
Comment by Jarrod — December 24, 2012 at 5:34am
15. I wonder how many people will post today about their completely different, irrelevant workout bc they didn't do the one on the site.
"Switching it up today, 3 buttfuckers, 12 sdhp@95 lbs and some light anterior chain work. Finished with some taint sniffers and called it a day. "

Like who gives a shit? Oh, and no need to post of you Didn't even WORKOUT period. No one cares you took a rest day because you had to mow the lawn.
Comment by Dude bro — December 24, 2012 at 7:04am
16. Squat 1RM: @ 370# = PR!
Floor Press 1RM: @ 285#
DWOD: 15/17/17/15 = 64 reps
Comment by Hirst — December 24, 2012 at 7:10am
17. Squats: 3x5 @ 225
Despite DudeBro's warm holiday wish, I'm posting my irrelevant version of the DWOD. Don't want to read it, then fuuking don't.
DWOD: shuttles and 25 kb swings @ 1.5 pd each round. Can't press the bar per my head more than a handful of times and first time I've swung a kb in 3 months and I'm pretty damn happy about it.

"Hallelujah! Holy shit! Where's the Tylenol?"
Comment by TRuss — December 24, 2012 at 8:38am
18. Merry Christmas!!! Be careful out there boys!!! I dig those shoes, beard too
Comment by ShaneP — December 24, 2012 at 9:29am
19. Squat 1 RM 575 (5 pr)
Floor Press 1 RM 405
DWOD completed Fuck it
Comment by ABell — December 24, 2012 at 9:45am
20. CSWOD
- Squat 1RM@415(+10). Lower back limiting.
- Floor Press 1RM@245.
DWOD
- Runs 4x50 through 8" of snow. Push presses@135.
- 60 reps
Comment by Shawsie — December 24, 2012 at 10:02am
21. 3x5 squat @ 340
3x5 press @ 145
Dwod: 20/20/20 ... Is it just me or did the page originally say 3 rounds?
Comment by Drew F — December 24, 2012 at 10:30am
22. Dude bro can't agree more
Comment by Doc — December 24, 2012 at 10:35am
23. CSWOD
Squat 1RM 450lbs,475(f)lbs ,475lbs 10lbs PR, christmas came early
Floor Press 1RM 275lbs, this was my 2RM a few weeks back wasn't feeling this one as much
DWOD: had to do 50ydsx4, 71 Reps done using Push Press
Merry Christmas everyone
CFSB
Comment by Carl C — December 24, 2012 at 10:59am
24. Squat 1rm-failed on first attempt at 385, wasn't aggressive enough, got it on the second attempt, back feels excellent, now legs need to catch up.
Floor Press 1rm- 255, 270 didnt even budge. 10 lbs over last max.
DWOD- speed was ok on sprints, and 12/6/10/6 reps on overheads, push jerks

Comment by Tex — December 24, 2012 at 11:26am
25. Squat 1RM 255- 25#pr gone up 100 pounds in 2 months
Floor Press 235 first time

Yeah my numbers are low so say what you will but either give constructive advice or dont comment. man up and keep the stupid shit you say to yourself. thanks.

Comment by John S — December 24, 2012 at 11:40am
26. @Dude bro...hilarious. I'm adding to your count.
ASWOD: Press 3x5 @ 120#. No squats so did single leg press 3x5 @ 140#.
DWOD: Subbed 80 single unders for sprints. 9,10,7,5 on the overheads.

33/6'/176
Comment by Geoff P — December 24, 2012 at 12:05pm
27. ASWOD: BS 3x5@270, completed but tough
PRess: 3x5@137.5, 5/4+1 Push Press/3+2 Push Press , will try again next week

DWOD: completed, 10/10/9/8, mix of push presses and push jerks
Comment by BS — December 24, 2012 at 12:13pm
28. Tuesday workout on monday...rack pull 5RM @ 515#, DWOD EMOTM for 15: 3 PC @ 165#, 30 line jumps.
Comment by CW — December 24, 2012 at 12:47pm
29. Merry Christmas CFFB nation! Going to do the workout tomorrow.

A3CF
Comment by Denny K — December 24, 2012 at 1:08pm
30. Hey guys, I need help, will doing high reps at low weight (315lbs) make me stronger or weaker on my 1rm? Help please!
Comment by Csharpe — December 24, 2012 at 1:12pm
31. CSWOD: Sq 1RM failed at 360# which would be a 5# PR but felt pretty good for next time. I think I could've match my PR. Only completed 325# though.
FP 1RM 245#

DWOD: felt like shit in cold. Couldn't hardly breath. But I did push press to get 11, 10, 9, 9 reps for each round.
Comment by IX F.K.S. — December 24, 2012 at 1:21pm
32. Wod: try to not freeze my ass off in PC while teaching two little kids to ski!!! Suckit @Dude bro... everyone else, Merry Christmas!!!
Comment by Ella — December 24, 2012 at 1:23pm
33. Colligate SWOD:
1rm Back squat @ 360; new pr

1rm floor press @ 215; still babying the wrist until fully healed

DWOD:

8/10/7/9
Comment by ian — December 24, 2012 at 1:30pm
34. Csharpe
The only thing doing reps at sub maximal weight is good for is getting us good at moving sub maximal reps. There is a reason that we train in the 1-5 reps range (minus accessory work) and rarely do something like 10rm-20rm (this is along what I assume you are talking about)
The 1 through 5 reps range is going to be best for that strength development in requiring a more efficient CNS and working more fast twitch once we get into the higher rep range we are getting more slow twitch efficient and doing more hypertrophy (although the more big a bulbous kind). I believe there is a story of John doing a 20RM program and at the end test a 1RM and it went do a decent amount. Actually here it is haha
http://talktomejohnnie.com/lifting-weights/ft-vs-st
My advice would be to just keeping chugging along maybe post some videos on here and see if you can get some advice on your squat.
These are my thoughts, other can chime in. Hope this helps

Comment by Carl C — December 24, 2012 at 1:42pm
35. 1. Snatch 1RM@240 (most since a nasty case of food poisoning)
2. BSQ 1RM@450 (same as above)
3. Floor Press 1RM@385 (most I've ever done on that)
4. Snow and ice everywhere, so did 10x20 yd shuttles in the weight room, OH reps 18,21,20,21 = 80 total.
Comment by Capps — December 24, 2012 at 1:44pm
36. @Csharpe - Carl is absolutely correct. Training at something makes you good at that something, whether that is 20RM squats, juggling, fly-casting, etc.

Now, down in the middle of Carl's post is a very good point, which is that high reps are good for something other than volume conditioning, which is hypertrophy, stimulating muscle growth. There are two ways to get stronger. One of those is to train your muscles to be very efficient, which is what the Olypmic weightlifters who can outlift you by a factor of 2 at the same bodyweight have done. The other is to get bigger - to have more muscle - which is what NFL lineman have done. 20RM squats are not good at the former. They are exceptionally good at the latter. So no, they will not help your 1RM. They will, however, stimulate growth if you are small, which, unless you are competing in a weight class sport, is the easy way to get stronger.

This is why, while 20RM squats are not likely a good candidate for a training program leading up to a powerlifting meet, they have however been used for decades as a tried-and-true way to get bigger, which then allows you to get stronger.
Comment by CW — December 24, 2012 at 2:09pm
37. Theoretically, a larger muscle should be able to support more weight. But remember sarcoplasmic hypertrophy does nothing to a muscles ability to generate force. While an increase in myofibrillar hypertrophy will directly affect a muscle's ability to generate force. Not all muscle is created equally as both types of hypertrophy increase muscle.
Comment by John — December 24, 2012 at 2:51pm
38. Thanks guys I'm going to go back to heavier weights at lower reps I guess, I just assumed doing 20 reps at 315 is better then 3 reps at 405 so I am still confused though, will it help my 1rm?
Comment by Csharpe — December 24, 2012 at 2:54pm
39. SWOD:
Squat 1RM @ 385#, 400(f)x2
Floor Press 1RM @ 315#

DWOD:
Rx'd 83 reps.

@CSharpe, how long were you on the Amateur progression, number of resets in squat? What was your final 3x5, and what is your current 1RM and goal 1RM? Are you training for a competition, if so when, or just the next total? Lastly, how committed are you to recovery; nutrition, diet, sleep, mobility? A lot can go into what you have going on, but we need more info than just your squat is not going up. Also, get a video up on here and let's see what mechanical adjustments we can make.
Comment by McQuilkin - CFFB — December 24, 2012 at 2:55pm
40. Heavy 5's train for short bursts of max power output, while 20's are more about survival (endurance), which generally means you cruise thru it. Like a CFFB DWOD vs a Hero WOD. Different techniques for different goals.

Merry Christmas kids. May your Yuletides be gay, or however the song goes
Comment by Ingo B — December 24, 2012 at 3:03pm
41. Thought I'd have nothing to lose...

ASWOD:
sq 3x5 at 250#.
press 3x5 at 135#.

DWOD:
45 reps.
Comment by Caine — December 24, 2012 at 3:53pm
42. DWOD: 15/15/16/14

ASWOD: To be completed later tonight when I have time.
Comment by Crow — December 24, 2012 at 3:55pm
43. No barbell at vacation condo gym. Snow outside so couldn't do the run

4 Rounds (2 minutes)
40s on treadmill @ "10" speed & 5 incline
Max Handstand pushups [kipping] (on dumbbells to protect wrist)

9,11,10,10

25,20,15,10,5
Situps
2x20# DB good mornings (racked on shoulders)
Comment by dredlocked — December 24, 2012 at 4:18pm
44. 17 years old, 200 pounds I can squat 405x3 , I am very dedicated to all those things and my last 3x5 was 315
Comment by Csharpe — December 24, 2012 at 4:53pm
45. ASWOD
Squat 395
Press 175

DWOD
34
Comment by Mike J — December 24, 2012 at 5:59pm
46. ASWOD:
Squat 3x5 @215
Press 3x5 @115
DWOD: skipped
Comment by JackM — December 24, 2012 at 6:43pm
47. I wish I was 17 and could squat 405x3. CSharpe, at that age, keep lifting heavy shit and testosterone will take care of moving that 1RM. Go back and read CW's post. High reps at lower weights will not increase your 1RM directly. It will make you bigger, which should help your ability to increase your 1RM when you go back to squatting heavier at lower reps (but see's John's post as well and start googling those terms).

Curious - Are the 15x1 and 18x1 with short rest a similar stim and perhaps working toward 20RM training?
Comment by TRuss — December 24, 2012 at 6:58pm
48. ASWOD
Squat 3x5 @ 320# (only 4 reps on last set)
Press 3x5 @ 135#

No time for DWOD, had to finish wrapping presents. 
Comment by Will R - 30/5'11"/190# — December 24, 2012 at 8:00pm
49. Dude bro,

I hear where you're coming from and I don't necessarily disagree. However, injuries happen and people can't always do prescribed workouts. For example, my elbow has been fucked for over a month now (time to make a doctors appointment, I guess) but if we are using comments to be accountable to other CFFB'ers, I'd like to let you all know I'm not being lazy. I'm doing the shit that I can and adding some stuff to make up for the things I can't do. Trust me, I'd much rather be doing the program exactly as RX'd. Hopefully I will be soon.

Hope everyone has a Happy (and healthy) New Year with lots of PRs.
Comment by Skeeter — December 26, 2012 at 1:53pm
50. And by the way, dude in the pic is a badass and yesterday I hiked 12 miles because I didn't know what else to do on Christmas.
Comment by Skeeter — December 26, 2012 at 1:57pm
51. 200 yard shuttles are my idea of what hell would be like.
Comment by T.J. — December 26, 2012 at 2:44pm
52. CSWOD: Squat 1RM - 315#, Floor Press - 245#
DWOD: RX'd - 68 reps total. Horrible day. Numbers sucked. I think I caught my daughter's cold. Too much hugging.
Comment by Ingo B — December 27, 2012 at 5:31pm
53. This WOD was deceivingly tlbriree. I was sucking major wind. I think I got 10 something. I RX'd it except pull-ups which I did on the green band. I'm not sure why I didn't go with the blue band. I think someone was at my spot. But the green band ensured I kept a nice pace.So, I posted my May goals: 1) Whole30 part 2 will probably extend to forever or at least 90 days 2) Endurance WOD once a week. Did I mention how much I hate running?Also, looking for a partner for the raleigh rowing club learn to row course anyone interested (I know you were Ash, but now you are doing super hard core training). I haven't called to see if it is full or not there is another in July. raleighrowing.orgSun 5/16 from 10:00am NoonSat/Sun 5/22, 5/23, 5/29 from 7:00am -9:00amThis is a sculling course which will take place over four two-hour sessions at Lake Wheeler. Students will learn to scull, which involves rowing with two oars. Students will learn to row in four-person sculling boats (quads) that are steered by an experienced sculler. Students are taught by an instructor in a safety launch. This course is limited to six students by necessity.Price: $150.00
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