Tuesday, 12.25.12: Daily WOD

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On the minute

Complete the following on the minute for 12 minutes:

1 Power Clean @ 3 RM from 12-18-12
5 CTB Pull Ups

*CTB = Chest to Bar

Post loads used and rounds completed to comments. 

Power Athletes - Afghanistan

We wish the CrossFit Football Nation a Merry Christmas and Happy New Year. To our friends in harm's way, we offer our thanks, support and gratitude. - CFFB

31 Comments:

1. Wow... Awesome picture. Thanks guys. Your service to this great nation does not go unnoticed. Thank you for everything you do.
Merry Christmas
Comment by Matt — December 24, 2012 at 4:49pm
2. What's the "12-18-12"? Awesome job you guys!

Comment by Vic Cruz — December 24, 2012 at 7:09pm
3. Vic, no dick punches for you cause it's Christmas... The reference is to the clean workout on 12-18 ( December 18)

God bless our men and women who don't get to be with their families on Christmas.
Comment by Kyhulk — December 24, 2012 at 7:49pm
4. bro did deads http://www.youtube.com/watch?v=gdcHWeUCHW0 any pointers
Comment by casche — December 24, 2012 at 8:58pm
5. Merry Christmas to the CFFB community!
Comment by EricB in IL — December 24, 2012 at 9:26pm
6. ASWOD 355# dead lift x 5, DWOD @ 165#.
Comment by Ryan G — December 25, 2012 at 12:11am
7. Merry Christmas by the way to all my deployed brothers in arms, as well as everyone else in the CFFB world.
Comment by Ryan G — December 25, 2012 at 12:13am
8. Merry Christmas to all you CFFB folks.... All the way from the Maldives!
Comment by andy barge — December 25, 2012 at 1:45am
9. Those dudes look like badasses. Under-appreciated and underpaid for the sacrifices they make. Sad that so many take them for granted.

Merry Christmas.
Comment by Skeeter — December 25, 2012 at 1:56am
10. Happy holidays all, and many thanks to the staff for a great year!

Headed out of the country for vacation so next ten days or so will be deloading, doing bodyweight stuff.
Comment by CW — December 25, 2012 at 2:17am
11. John & CFFB Co: Thank you for this site. The programming and information is nothing short of superb. I've learned a lot as both an athlete & a coach.

CFFB Nation:

Thank you for the constant source of motivation. Every time I think I'm getting stronger, sure as hell somebody in here kicks my ass.

To the men & women who proudly serve our nation:

There aren't words that can express my gratitude for your sacrifice, but I'll try. I truly appreciate that there are a small group of citizens who will risk there lives on behalf of liberty. And volunteer to do it no less. Not a day goes by that I don't think about it. To show my gratitude I promise to stay an active and aware citizen, that you not share the burdens of the nation alone.

Thank you for allowing these moments of reflection.

Merry Christmas!!!!

Comment by RobW — December 25, 2012 at 5:31am
12. Merry Christmas!!
Comment by Mightymatt — December 25, 2012 at 5:58am
13. DWOD @ 200# (lighter than my 3RM)
Deadlift 5RM: 405# - PR is 450# but this is my first time pulling heavy since I strained my SI joint. So I'm fine with it.

Merry Christmas Fools!
Comment by Hirst 33/5'6"/175 — December 25, 2012 at 6:50am
14. Merry Christmas, folks. However you celebrate the day, remember to do so with knees out, toes forward.
Comment by Ingo B — December 25, 2012 at 7:54am
15. Week behind:
Deads 385x5 with about a :30 rest between 3&4. Don't know I that counts but I did what I had to do. Wasn't missing that this week.

Worked up to 205lb on the deads to power cleans. No penalties. Definitely was the max weight I coulda done.
Pulls 15,12,6 with 3 minutes rest between
100 45lb good mornings 33,34,33

Very good workout. Back and hammies aren't too happy though

Merry Christmas everyone. I second rob w. very thankful for the programming and people that are part of this site. Good work this year everyone. Keep it up and stay safe through the Christmas season!



Comment by SCHS — December 25, 2012 at 10:09am
16. Merry Christmas CFFB Nation!
Comment by Carl C — December 25, 2012 at 10:24am
17. @SCHS- some discussion on rest between DL reps here. Not a lot but might give you some ideas: http://www.crossfitfootball.com/page/index.php?menu=blog&page=blog&hide&id=47595

Comment by TRuss — December 25, 2012 at 11:03am
18. Truss - just read the discussion. Thanks for that. I do remember that discussion a few months ago. I definitely make sure I kill the bounce and I do usually let go, switch my grip, get set, and go between every rep but this one today, I took a little extra time than usual(about :30). I'm still going to count it as a "complete" but I'm afraid my back is starting to get a little rounded too so not sure if i will probably sit t that weight for a couple weeks to focus on makin sure I'm staying healthy and tactful in form. Thanks again
Comment by Schs — December 25, 2012 at 11:27am
19. Merry Christmas to you all!
Comment by Kent Newland — December 25, 2012 at 11:45am
20. I decided to give Wendler 531 a try for the next few months. Upper body strength has stalled and I will try a more linear approach to increase it. I started on Monday with the big but boring template + 3/week conditionning.

Will be back later next year. Merry Christmas everyone will keep on following comments and workout
Comment by PBarr 39/5,11/200 — December 25, 2012 at 11:59am
21. CSWOD
- Deadlift 4@425. Didn't have 5.
- Skipped DWOD. Had nothing warming up for cleans, gassed from 4-5 mile hike/hunt through snow yesterday after training. Back Thursday.
Comment by Shawsie — December 25, 2012 at 1:17pm
22. Merry Christmas CFFB nation! Hope everyone has a great day! I'm thankful for the programming and helpful info that all of you contribute. Keep it up and I can't wait to see the progress that will come in this next year
Comment by FIFD302 — December 25, 2012 at 2:28pm
23. Deadlifted 425 for my 5RM. Happy with that. DWOD did with 185 but after 4 minutes or so I was having trouble and form was going to shit, so I dropped weight. Great workout though.
Comment by Jarrod — December 25, 2012 at 3:13pm
24. 1. Deadlift 5RM@500
2. Started with 275 and got the 1st two... then it got ugly. Dropped all the way to 225 for rounds 3-6, then up to 245 for 7-9, then had to take it back down to 225 to finish. I officially suck at chest to bar pull-ups. Did some clean work after the metcon for penance. Feliz Navidad!
Comment by Capps — December 25, 2012 at 5:00pm
25. @PBarr I am doing the same thing. When are you doing your conditioning and are you doing CFFB conditioning?
Comment by andy barge — December 25, 2012 at 8:27pm
26. I've been following my old strength and weightlifting program and doing the DWOD afterwards.

DWOD: AS RX'd at 295lbs. Chest-to-bars are killer!

26/5'11/250
Comment by James — December 26, 2012 at 7:12am
27. ASWOD: Deadlift 5RM @ 325# - 3 reps only...but up from 2 last week.
DWOD: PCs @ 155#. 8 sets unbroken, then a 1 min rest and 2 more sets...total of 10 sets in 11 min. Pull-ups got tough around set 5.

33/6'/173
Comment by Geoff P — December 26, 2012 at 1:19pm
28. SWOD: Deadlift 5RM 310 25# pr

DWOD: 14 Rounds @ 195
Comment by John S — December 26, 2012 at 2:06pm
29. Aswod
330#
Dwod
205# as rx
Comment by Caleb p — December 26, 2012 at 3:21pm
30. CSWOD: 350# (370x3)
DWOD: 205# first 3 rounds; 185 for rest
Comment by CF/42/6'4"/190 — December 26, 2012 at 4:43pm
31. DL 5RM - tried 425# 5 times, then 405#, then 395#, then gave up. So, technically, I got nothing. I pulled 405# for 5x about 6 months ago and have since been unable to move on, or even replicate.

DWOD @ 205#
Comment by Ingo B 96/m/5'10"/185 — December 28, 2012 at 2:00pm

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