Sunday, 12.30.12: Daily WOD

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Rest Day

COP Deh Yak, Afghanistan

21 Comments:

1. Hey i am new to CFFB, and I was just curious if you guys do the two WOD's of the day and that's it. I am just used to a lot more exercises per workout. Thanks
Comment by Drew D — December 29, 2012 at 4:23pm
2. @drew d

Read all the faq's and getting started before you have to do some duck punches
Comment by shayne — December 29, 2012 at 4:34pm
3. Drew, try actually doing the workouts before you pass judgment on the need for additional movements. If they don't work for you as is, feel free to tear it up with a PVC pipe afterwards like you're accustom to doing

Welcome to the site.
Comment by Christian — December 29, 2012 at 4:50pm
4. One of my 2013 goals is to get a body weight press. I stumbled on this article from Bill Starr which provides a great history of the press and suggests some exercises:

http://www.crossfitfootball.com/uploads/football/file/stronger_press_starr.pdf

1. Weighted bar dips (get to 100#)
2. Press starts (after a strict press routine, load up the bar and press it off the shoulders as high as possible for triples; keep adding weight for two more sets)
3. Push press (3 sets of triples)

Anyone seen this write-up before? What do you think? Should I just stick with the program, move up to CSWOD, and administer dick punches? Any insight from those who have chased down a similar goal is appreciated.

BTW, my current 1RM strict press is 130# so I need another 30#, ~20% of body weight. I started the program in June and added 30# to my 1RM strict press. I've stalled and reset about 5 times on the ASWOD for strict press at 115#. Ditto for my other lifts except clean.

Comment by Ben R 161# / 5'11 — December 29, 2012 at 4:56pm
5. Stats cut off
Comment by Ben R 161# / 5'11 — December 29, 2012 at 4:57pm
6. Oh for fucks sake.
Comment by Ben R 161# / 5'11" / 37 — December 29, 2012 at 4:58pm
7. Bodyweight press is a noble goal, would be even more noble if you weighed more at that height...are you a professional rock climber or some other reason why you would be averse to gaining?
Comment by CW — December 29, 2012 at 5:10pm
8. I've got a small frame in my opinion. I increased my body weight from 147 so moving in the right direction. I'm guessing my optimal weight for my frame is 170-175 which is also a goal.
Comment by Ben R — December 29, 2012 at 5:27pm
9. Hey guys I need help, I've been away from the 3x5 program for about 4 months, does going back to the amateur program help? Will it increase my 1rm? I'm 17 , 205 pounds and squat , 410lbs
Comment by Csharpe — December 29, 2012 at 5:39pm
10. Haha...great pic. I might have said that a few times after a DWOD or two.
Comment by Ingo B — December 29, 2012 at 6:25pm
11. @Csharpe- you are 17 years old. You by definition are an "amateur" in every sense of the word. Not being critical. Wish I was 17. Yes, it will help you. You might just get strong as fuck.

@Ben R- keep lifting, eating and resetting. A 30# increase on press in a year will be difficult. When my stuff is healthy, I find the best way to increase my press numbers is to make sure I didn't mess my shoulders up doing an ass ton of other shit during the week to make the overly sore when it came time to actually press. Make sure you are ready for squat/press day and not sore and tweaky going into it because you did a helluva bunch of other stuff trying to get stronger.

@Drew D- second CW's comments. If you are going to ask that, you better have thick skin and a wear a cup. Go read the FAQs. Follow a week behind for a month or so, then ask.
Comment by TRuss — December 29, 2012 at 6:53pm
12. @Ben R: what's your diet look like...

@Csharpe: how long were you on the Amateur program before you jumped up?(I'm assuming you are following Collegiate?) How many resets did you take? How were your other lifts when you jumped? What are your other maxes?
Comment by dredlocked — December 29, 2012 at 6:54pm
13. I didn't mean to come off like these workouts are easy, because I get me butt kicked every workout. I have been doing the workouts for about a month, and was just curious if sometimes you guys hit other exercises to work on lagging body parts not prescribed. Or if everything normally stays on pace with one another.
Comment by Drew D — December 29, 2012 at 7:21pm
14. Sometimes as an accessory exercise I do 12 ounce curls after a workout.
Comment by Christian — December 29, 2012 at 7:28pm
15. Truss and dreadlocked, here are my lifts, 17/200/5'8
Squat 410
Deadlift 415
Hang clean 255
Power clean 265
Shoulder press 200
Bench press 275
Front squat 315
Comment by Csharpe — December 29, 2012 at 11:23pm
16. CSharpe: Just be patient. I don't know about you, but I only play sports recreationally, so my lifts are my best parameter of progress. It can be frustrating when they seem to stall, but if you stick with everything the guys outlined the other day, they'll go up. Don't stress about it too much.
Comment by Caine — December 30, 2012 at 5:40am
17. Csharpe- those are good looking numbers. Far more than I will ever lift. That said, I know more than a few dudes with 500# DL and close to that on the squat. We've asked others about their diets. At 17, you have great growth potential. You drinking any milk?Eating a lot of faces and plants? Or are you eating McDonalds and Taco Bell like I did when I was 17?
Comment by TRuss — December 30, 2012 at 6:24am
18. Fast food nation
Comment by Csharpe — December 30, 2012 at 8:25am
19. I Love Ben's stmt about his wod!!! Sprinting w a sandbag is brutal!!! No fun
Comment by Bert — December 30, 2012 at 6:05pm
20. Haha!!! That one looks like no fun at all!!! Should be a nasty one tomorrow. Be careful with those GHRs!!!
Comment by Ella — December 30, 2012 at 8:27pm
21. Holy shit! That is my old COP! I am glad to see it is alive!
Comment by Joseph Daoust — January 7, 2013 at 5:55pm

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