Monday, 12.31.12: Daily WOD

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Complete 5 rounds:

25 yards Barbell Walking Lunges - 135 lbs
Max Reps Weighed Chin Ups - 35 lbs
10 Full Glute Ham Raises

Post total pull ups to comments. 

Nico Bartke

39 Comments:

1. ASWOD: Squat 3x5@ 215, Press 3x5@ 115
DWOD as Rx'd, had to break up the lunges but I did it. Got 10 chin ups with 35# each of the 5 rounds.
Comment by Ryan G — December 31, 2012 at 12:41am
2. Week behind.

CSWOD:
Squat 1RM @ 166kg
Floor press 1RM @ 125kg

DWOD: 62 Reps RX
Comment by MG — December 31, 2012 at 12:55am
3. Firstly thanks to CFFB. The programming has helped me achieve lifetime best training numbers since I started it this time last year, and I continue to follow the amateur program still as am still chipping away at each lift, and making progress.

My question is for anyone with insight into the program: When is the next total scheduled for?! Having been forced into my first multiple day deload in about half a year, I am going to return to the gym on Thursday, and, being a year in to my CFFB journey, thought this may be a good time to retest. Of course if there is a total due soon anyway, I would hold off.

Thanks in advance.
Comment by Woody — December 31, 2012 at 3:17am
4. CSWOD
- Bench 3RM@255(PR). 3x3@230.
DWOD
- Stationary lunges (nowhere to walk), 33 chins.
Comment by Shawsie — December 31, 2012 at 4:59am
5. @Woody - It's been over 6 months since the last total, I've been assuming one is around the corner for 3 months. Regardless, I'd discipline yourself and just stick to doing the work as programmed. You've achieved lifetime best numbers following the program, why try to create your own secret squirrel program?
Comment by Shawsie — December 31, 2012 at 5:23am
6. Squat: 3x5 @ 230# Slowly but surely at 5# increase per week.

From a guy forced into secret squirrel programming due to injured wing, I don't recommend it. It sucks. @Woody- listen to Shawsie.
Comment by TRuss — December 31, 2012 at 6:38am
7. Advice taken. Thanks guys and have a good new years.
Comment by Woody — December 31, 2012 at 7:07am
8. *I've been a little slack posting, but rest assured-I was puttin' in work*
Strength:
Back Squat
4x6@80% of 1RM (320lbs)
Press 3-3-3-3-3 (115-120-120-120-125)
then
4rds
250m Row (no rower at globo so had to sub 25 SDHPs @ 45lbs)
5 DB Snatches-Left Hand, 70lbs
5 DB Snatches-Right Hand, 70lbs
5 Burpee Pull ups
14:38
*blah* that is all
Comment by JPizzle — December 31, 2012 at 7:08am
9. Is there seriously anyone out there that did 100 unsupported perfect ham glute raises? That is one of the hardest exercises I've ever attempted.
Comment by Chris — December 31, 2012 at 7:24am
10. CSWOD: 3x3 @ 255
DWOD: 4 rds due to work. Rx'd loads. 38 reps total chins.
Comment by RobW — December 31, 2012 at 7:56am
11. ASWOD:
BS 335
Press 145
DWOD: 27 Rx'd (completely underestimated that bad-boy)
Comment by K. Lake — December 31, 2012 at 8:01am
12. @JPizzle: Where are you getting your programing from?
Comment by Andrew K. — December 31, 2012 at 8:43am
13. Bench 3RM: @ 270# then 3x3 @ 245#
DWOD: Glute Hams on the floor with partner holding feet down: 42 Chin-ups w/ 1 pood KB
Comment by Hirst 33/5'6"/175 — December 31, 2012 at 9:13am
14. Woody - you'll generally see the Total coming - CFFB programming will taper off the week prior.

Don't let the "Crossfit" part of the name fool you - everything here is very deliberate.
Comment by Ingo B 96/m/5'10"/185 — December 31, 2012 at 9:17am
15. Chris, 5 rounds * 10 Full Glute Ham Raises = 50 Full Glute Ham Raises.
Comment by Rick G. — December 31, 2012 at 9:28am
16. 3RM 210# (maybe another 5-10#, but no spotter) 3x3@ 190#. 20 lunge steps (10L, 10R) @ 135#, 35 total chin ups at 35# and GH raises on floor with feet (not ankles) anchored. Needless to say, I left the gym walking funny and am still walking funny. Awesome DWOD.
Comment by Kevin D — December 31, 2012 at 9:29am
17. @Rick G. Haha very true. Either way you get the point of my comment.
Comment by Chris — December 31, 2012 at 9:40am
18. Ben R - from yesterday: I read the same article, but think that's for folks who have everything else dialed in. I'd say get the technique down flawlessly (bar path, external rotation, grip width, etc) before adding a bunch of accessory work in.
Comment by Ingo B 96/m/5'10"/185 — December 31, 2012 at 9:45am
19. CSWOD- 225 X 4, then 205 for 3x3, bench is slowly creeping along.
ASWOD- Only three rounds, 25 chins with 40 pounds, lunges as required, but the i started to get pain in my left hamstring on both lunges and glute ham (used a sandbag to hold feet down and did them on the ground) so i terminated it early. Hamstring feels fine now, just isn't used to that direct of work i reckon, need to start working those in more.
Comment by Tex — December 31, 2012 at 10:22am
20. Hey CFFB nation, quick question... this is random but what is the best underwear to work out in? I've been searching for some good ones but haven't found any that I particularly care for yet... any thoughts?
Comment by FIFD302 — December 31, 2012 at 10:24am
21. Haven't posted in a while. I coach high school football and this season's workload hours were brutal so workouts from aug to end of november were few. Almost a full month back into this awesome program and feeling strength slowly coming back.
ASWOD
squat 3x5@320
press 3x5@155

DWOD
Completed as rx'd. used 44# vest for chins.
28 total chinups. Awesome DWOD. Oh my aching ass(no homo)
Comment by Chris 33/6'1 220 — December 31, 2012 at 10:29am
22. Thanks all for the replies on my post yesterday, I appreciate it. My coach (me) does a shitty job at staying focused on technique and excess protein. Will also experiment with adding some weight and push presses at the end of strict press workouts.

@FIFD302
Freeballin, everyone's doing it (jk).

Happy new year all. Here's to a shredding old PRs in 2013!
Comment by Ben R 161# / 5'11" / 37 — December 31, 2012 at 10:47am
23. Following a week behind, ASWOD 12/24/12 Squat 3x5 @ 207.5, still weak, but an improvement since resetting after failing @ 205. Press 3x5 @ 112.5. Happy New Year.
Comment by Foosha — December 31, 2012 at 11:07am
24. Week behind:
Squats 235x3x5 - fail
Press 132.5x3x5 success
Every time I reset on squats I'm gaining about 10 pounds. Gonna try to get 235 on Thursday for 3rd time then reset If needed

Dwod 4 rounds
200 yd shuttles to 135 lb sh. To overhead
43 total ovhd.

Tough one

Chris- I coach hs baseball. Hope you guys had a good season!
Did you use this programming for your players s&c program?
Comment by Schs 6'3/203/29 — December 31, 2012 at 11:35am
25. Gym was closed today. What a joke. First day back after a week. Went to my basement and used my shitty bar for a little SWOD action only today.

3x10 Front Squats @185

Took it easy today and get back at it tomorrow.
Comment by Nick G. M/19/200/6' — December 31, 2012 at 11:37am
26. Squat 3x5 @ 365, 365, 370 (Heavy, but went up fairly easy)
Press 3x5 @ 155 (F, on the 5th), 145, 145
Did tire flips at the end with the Strongman folks, 2 lengths at 25 yds each.

Headed back to do the DWOD @ 3.
Comment by DavidMck. M/29/194/5'11 — December 31, 2012 at 12:28pm
27. Beginning new year's resolution to post. Starting CSWOD after 6 months on ASWOD and 5 fails on all lifts except 2 on clean.
CSWOD:
3RM 185#, 3x3@170#
DWOD:
38 pullups w/25#
BB lunges @115#
GH raises on GHD
Horrible, just horrible, felt like a bad Saturday WOD. That's what I get for 8 stationary days in Florida, sick, surrounded by old people eating circus chow. Not the choice of champions. Love the Valley Forge winter in a masochistic way.
Comment by Ben R 161/ 5'11"/37 — December 31, 2012 at 12:42pm
28. ASWOD
Squat 405
Press 177.5

DWOD
12 Pull-ups total
Comment by Mike J — December 31, 2012 at 12:56pm
29. ASWOD - front squat 215*5, 5, 5
press 130*5, 5, 3, 5
DWOD - completed 25 total chins w/ 35lb KB

@Chris - I couldn't do a single GHR a few months ago. I started doing them everyday using bands for assistance. Now I can do them at bodyweight for sets of 12 with no problems.
Comment by Sergio F — December 31, 2012 at 2:21pm
30. CSWOD
Bench Press arm 265lbs, 3x3 @ 240
DWOD: total of 30 pull ups
Hamstrings are gonna be sore tomorrow
CFSB
Comment by Carl C — December 31, 2012 at 2:41pm
31. CSWOD:
Bench 3RM 245# but needed a slight spot for the third, 235 or 240 would be more accurate. But used 225# for 3x3 and completed it.

DWOD:
As Rxed, with 41 chin ups. Couldn't hardly breath during them.

Stay safe tonight everyone and Happy New Year!
Comment by IX F.K.S. — December 31, 2012 at 2:48pm
32. @Andrew K
I use the CFFB "In-Season programming" from this year. Just the right amount of frequency/volume/intensity to keep me going
Comment by JPizzle — December 31, 2012 at 2:49pm
33. Back at it after slipping a disc a couple weeks ago. Taking it really easy for the next few weeks. Running with the amateur program until the rugby season starts up.

Squat 225
Press 135

Dwod scaled to 95 lunges, body weight chins, and bandned good mornings ( no ghr machine and didn't have time to get creative).
Comment by DonZ — December 31, 2012 at 4:14pm
34. ASWOD:
sq 3x5 at 255#.
press 3x5 at 137.5#.
DWOD:
35 chin-ups.
Comment by Caine — December 31, 2012 at 4:16pm
35. 1. Power Snatch 2RM@225
2. Bench Press 3RM@335, 3x3@300
3. Did 8 each leg alternating step-ups @ 135 on a 15" box, 55 total weighted chin-ups. Lower back demolished and I'm wondering now how I will properly be able to do the South Dallas Swag and Bernie on the dance floor downtown tonight. Oh well I'll figure it out...
Comment by Capps — December 31, 2012 at 5:17pm
36. @Capps
I guess the worm is out too.
Comment by Ben R — December 31, 2012 at 5:20pm
37. One helluva day!!! Prob lost 5lbs puking!!! Effing flu!!!
Comment by Ella — December 31, 2012 at 7:21pm
38. AWOD:
Squat - 175x5-5-5
Press - 135x5-5-5

DWOD:
Didnt have the room for lunges, so did 7 lunges on each leg stationary
Chins: 9-8-7-6-5
Glute Ham Raises - Had to cheat like hell. Didnt know those were so hard!
Comment by Gary — December 31, 2012 at 7:39pm
39. Hit gold's in S utah at 5am. Buddy thinks i am nuts!!! Gotta Get Better w these wods!!! 61 reps rxd
Comment by Bert — December 31, 2012 at 7:48pm

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