Tuesday, 01.01.13: Daily WOD

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Every 30 seconds

Complete one 60 yard sprint every 30 seconds for 6 mins.

then..

For time:

100 One Arm KB Power Snatches - 2 pood
100 Toes to Bar

*Can be broken into any combination of reps or sets. 

Post times and fastest sprints to comments. 

Occupy Seattle

40 Comments:

1. Great way to work off a hangover
Comment by Tiesel — December 31, 2012 at 6:47pm
2. January is here! It's time for some nasty DWODs to show up. Can't wait.

Happy New Year!
Comment by RobW — December 31, 2012 at 6:56pm
3. Question about diet. I am 20 years old 6'3 230 with about 12% body fat and I recently had blood work done for a physical and my cholesteral levels were "above normal". My diet is entirely paleo. Each morning I eat 10 eggs and i know there has been some discussion about cholesteral and eggs on the CFFB boards recently but I am unable to find them. Are my levels anything to worry about? Thanks for the help in advanced.
Comment by Tyler James — December 31, 2012 at 6:57pm
4. Tyler: Cholesterol is a growing boy's best friend. I don't know if you've seen Beauty and the Beast recently (I have three little sisters, so I have) but Gaston's preferred mass gaining technique was to eat 5 dozen eggs a day. It may also interest you to know that cholesterol has never been truthfully linked to heart disease, and the reason behind it being erroneously attributed is largely political.
Comment by Caine — December 31, 2012 at 7:23pm
5. @Tyler- I would try to summarize but that would do the subject injustice. If you really want to know, read C. Masterjohn (http://blog.cholesterol-and-health.com/2012/02/my-cholesterol-101-q-podcast-on-ask-low.html). No one from my reading lays it out better. Pass the eggs. Hold the excess sugar.
Comment by TRuss — December 31, 2012 at 8:53pm
6. From the cert: cholesterol is a building block of testosterone.

During my health assessment, I was told my BMI is too high and I need to eat more grains while considering alternate forms of protein (i.e. tofu). Consider your source before needlessly worrying. Big Medicine has some catching up to do.
Comment by Ingo B m/5'10"/185#/98 — December 31, 2012 at 9:13pm
7. @Caine, TRuss, Ingo B

You guys are awsome. The only knowledge I had of cholesteral, prior to your post's, was the propoganda the medical staff and general public/media shoved down my throat. Ingo B, it speaks volumes about big medicine that they would recommend tofu as an alternate source of protein to a man! The bar has been raised as I now must match Gaston's daily intake...
Comment by Tyler James — December 31, 2012 at 9:52pm
8. Cholesterol*
Comment by Tyler James — December 31, 2012 at 10:02pm
9. @ Tyler James Just make sure you are getting lets of berries and plants in your diet too.

Goals for this year (if any cares)
495 DL
275 PC\BP
405 Squat
315 FS
46" Box Jump

Bring on 2013

M/43/6'/183#
Comment by rego — December 31, 2012 at 10:16pm
10. Wow, 9 comments before anyone says anything about the hotties in the picture.
Comment by Nick0311 — December 31, 2012 at 11:00pm
11. ASWOD: deadlift 365# x 5
DWOD was a total ass kicker, those sprints were brutal. 2 pood kb snatches were too heavy for me, dropped to 1.5 pood after the first couple reps. 22:05 with 1.5 pood.
Comment by Ryan G — January 1, 2013 at 12:08am
12. Sorry, new to crossfit football. but does the 100 reps of KB power snatches mean 100 reps for the left & right arm?
Comment by Inigo chino — January 1, 2013 at 2:27am
13. Hey, actual doctor here. There's a lot of discussion on cholesterol on this board (and honestly I disagree with most of it - there are plenty of studies that show a correlation with cholesterol and CAD, but that's not why I'm posting), but my bigger question for poster #3 is why the heck were you getting them checked in the first place at 20 years old? There's no indication for that. Your doctor swindled you and your insurance company. Keep exercising and eating healthy and don't fret about it until you're at least 40.
Comment by Sean — January 1, 2013 at 3:15am
14. Week behind:

CSWOD:
DL 5RM @ 191kg (PR)

DWOD @ 100kg Rx

Grip is toast.
Comment by MG — January 1, 2013 at 6:10am
15. Quick question, do you guys think it is better to use a DB for the snatches or should i stick with the kettle bells @ 62lbs, which is the heaviest I have right now..?
Comment by David Mck M/29/194/5'11 — January 1, 2013 at 6:38am
16. @sean

Im a collegiate athlete and blood work was a part of the physical Ii was required to take as in order to participate in fall/spring competition. Being a college student whose parents pay my way through school I have any overlly paranoid mother who insists action must be taken. The last thing I want is to have pills shoved down my throat. The question was more to disprove her and explain that it is nothing to worry about.
Comment by Tyler James — January 1, 2013 at 7:40am
17. @Rego
Great goals. Where are you starting from?

@Tyler James
Since you're a paleo eater, this article will help you 1. discuss the matter intelligently with people who may be quick to diagnose drugs and 2. dig into your test results:
http://www.marksdailyapple.com/how-to-interpret-cholesterol-test-results/#axzz2Gk0dRdoB

I like Sean's advice. The problem here is the conventional wisdom and people who support it will always make you feel wrong. Frederic Bastiat suggested “We must admit that our opponents in this argument have a marked advantage over us. They need only a few words to set forth a half-truth; whereas, in order to show that it is a half-truth, we have to resort to long and arid dissertations.”
Comment by Ben R 161/ 5'11"/37 — January 1, 2013 at 8:28am
18. @sean, if it's a problem at 40, why wouldn't it also be a problem at 20, or at least something to address?

And, hasn't recent research showed that a high LDL count is potentially not the problem - it's when those LDLs are small and dense, not fluffy?

Then, there's the whole correlation vs. causation thing.
Comment by Brian Seagraves — January 1, 2013 at 8:29am
19. @Ben R
Start - Goal
455 - 495 DL
237\240 - 275 PC\BP
395 - 405 SQ bad hip\back has really hindered me here
275 - 315 FS same as squat
42" - 46" Box Jump Flexibility might win the day here

Thanks for asking!

Rego\43\6'\183
Comment by Rego — January 1, 2013 at 10:19am
20. When I presented at the AHS at Harvard, I had the pleasure of listening to Dr Chris Masterjohn present on cholesterol and lipids. During the presentation Dr Mat Lalonde informed Dr Masterjohn was the smartest guy in the room. Robb Wolf and Chris Kresser were nodding their heads.

Here is a youtube link of Masterjohn discussing Cholesterol.

http://youtu.be/yeMi3NZtYds

Do a search with his name and cholesterol and educate yourself on lipo-proteins and the effects of blood lipids.
Comment by John — January 1, 2013 at 11:33am
21. And that's high praise coming from Mat Lalonde who could compete for that title himself.
Comment by TRuss — January 1, 2013 at 11:39am
22. Having trouble getting committed to working out does anyone have a suggestion? Also what are sodium restrictions for CFFB?
Comment by Jc — January 1, 2013 at 11:58am
23. SWOD: Deadlift 5RM @ #440
DWOD: sprints as Rx'd, Untimed. just tried to keep up with the pace.
100 #75 DB one arm power snatches
100 T2B
25 minutes.
Comment by David McK M/29/195/5'11 — January 1, 2013 at 12:11pm
24. @Jc- this is not a site that will hand-hold you or tell you that you are a unique snowflake. Commitment to training - you either have it or you don't. Need motivation? When you are commenting from your laptop in your toasty bed, remember the picture on today's blog. Those girls are getting after it, sneaking up, and will gladly emasculate you given the opportunity.
Comment by Coco — January 1, 2013 at 12:38pm
25. ASWOD:

Deadlift - worked up to 255 and felt some pulling in my lower back so I stopped. Had hoped to get to 315 but slow and steady wins the race here as I recover from the injury.

DWOD
Sprints rx'd
scaled snatches to 1 pood
scaled TTB to KTE

***Took my time and worked on form. Knees to elbows were the biggest problem until I got to about 70 when I finally figured out the kipping motion and they went a lot more smoothly.
Comment by DonZ -- 34/6'/235 — January 1, 2013 at 12:55pm
26. I am also curious about the 100 KB power snatches, is it 100 each arm? Or 50/50
Comment by Chris — January 1, 2013 at 3:32pm
27. CSWOD: PC 270 3x2 @ 245. 270 felt good so I stopped it there. Then 3/2/&1 min rest between sets respectively. 15/12;12/11;11/10 reps row w/100# DB.

DWOD: 21.18 Rx'd. 5/5/10 reps for 10 rds.
Comment by RobW — January 1, 2013 at 3:35pm
28. 1. Power Clean 1RM@275, 2x2@250, disappointed in 1RM so went back up to 255x2 and 2x2@260.
2. Krok Rows 12,15,12 each @ 130
3. Fastest sprint, which was a shuttle indoors (ice on the ground, G) was about 10 sec... way to burn through those glucose stores.
4. Did KB snatches and TTB in 10x10 each, and done in 29:15. Had to revert to wrist wraps by the last couple of sets because my hands were falling apart. Happy New Year!
Comment by Capps — January 1, 2013 at 4:50pm
29. PC 1RM 232, 5x2 at 208
Rows 90# 13/13, 110# 7/7 125# 4/4
Sprints 4 sets with lots of rest

Skipped the TtB\KB Snatches

I'm still recovering from a nasty flu and the tank empties really quick. Hopefully back to 100% by Friday
Comment by Rego — January 1, 2013 at 4:57pm
30. January 1 so I'm posting goals for the year. Lift, current PR, goal.

- Squat 415 - 450 (double BW)
- Front Squat 290 - 315 (sucks)
- Deadlift 475 - 515
- Bench 280 - 305 (sucks)
- Press 175 - 200
- Power Clean 275 - 300
- Power Snatch 165 - 185 (also sucks)

Hitting this one in the morning, hopefully for the first of many PRs in 2013.
Comment by Shawsie — January 1, 2013 at 6:32pm
31. CSWOD:
PC 1 RM 185 5x2 @ 170
One Arm DB Rows @ 55 12/11/11

DWOD:
Fastest sprint 8.66
Used 1.5 pood KB
21:32

I must be paying for some sins over the past 2 days. Yeah rest day.
Comment by Ben R 161/ 5'11"/37 — January 1, 2013 at 7:16pm
32. made up the last 2 days SWOD
SWOD- bench 3RM@315 then 3x3@285
PowerClean 3RM@245 thwn 3x3@225
DWOD- 5 rounds 135# stepups on 16" box 8 reps each leg.
35#chinups 35 reps total
Comment by Lyle N. — January 1, 2013 at 8:11pm
33. CSWOD
- PC 1RM@255. 5x2@230. So much for that first PR of the year bullshit.
- One arm rows 14, 13, 12.
DWOD
- Sprints Rx'd.
- 23:49 by 10s.

Comment by Shawsie — January 2, 2013 at 5:25am
34. This was literally the most a workout has ever kicked my ass! My mind was telling me to give up and I had to fight the urge to do so the entire time. Great workout program and I've been addicted for the last six months.
Comment by Cody — January 2, 2013 at 2:08pm
35. I agree @Cody, this was one brutal workout.
Comment by Chris — January 2, 2013 at 3:28pm
36. 8.9 for fastest Sprint (cold -27 degrees- really sucked the gas .outta me)
Didn't bring my KB in from the garage in time to thaw it out before this DWOD... Tried at the gym but it was sweating horribly - subbed 70# DB power snatch times. There went the grip. 38:10
Comment by Kevin D — January 2, 2013 at 7:29pm
37. CSWOD: High clean pulls for PC's - 235#, 5x2@ 210#
DB rows @100# - L/R: 7/9, 10/10, 14/13

no DWOD. Cold is lingering. Need to heal
Comment by Ingo B 96/m/5'10"/185 — January 3, 2013 at 2:47pm
38. Since there's another Tyler on here, I'll go as my nickname- BumpNRun haha (Bump for short). Fastest sprint 60 yard sprint; 6.21 seconds. Goal or vertical though is gonna have to be around 40 inch (30 now) by next year. And a. 4.3 40 yard dash. Wish me luck.
Comment by BumpNRun — January 3, 2013 at 6:15pm
39. No SWOD
DWOD: 14:10 Rx'd (10 sets of 5 KB snatch LT, 5 KB snatch RT, 10 T2B)
Comment by @sushi — January 3, 2013 at 10:48pm
40. ^^^Forgot to add that all sprints were completed beforehand, as well.
Comment by @sushi — January 3, 2013 at 10:50pm

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