Wednesday, 01.02.13: Daily WOD

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Rest Day

Lehigh Valley Rugby Football Club

22 Comments:

1. Hooligans
Comment by Tillman — January 1, 2013 at 4:34pm
2. @Shawsie- re you goals/current post, I'm pulling the KyleMcD and will ask how hold? Could do the math on the weight. Curious more than anything since I've been following the board for 5+ months now. CSWOD?

As for me, I'm just hoping my right arm heals well enough for me to start lifting regularly. For squats, want to increase 3x5 by 5# each week. Currently, a weak 230, which was my 5Rm about 3 months ago, so some small progress.
Comment by TRuss — January 1, 2013 at 7:03pm
3. Rarely post, but I'm making my 2013 goals public. I'll start with my current #, then my goal.

Squat 475-525
Deadlift 545-585
Press 240-255
Power Clean 275-315
Bench Press 325-345
Front Squat 365-405
Power Snatch 195-215
Box Jump 41.5-45

I want to scratch all of these off the list by May 1st, and I want my conditioning to improve during the process. I'll use a few WODs as benchmarks for my conditioning.

I'll be posting more often...

Male, 41 years old, 6'2", 275#

Comment by Sprat — January 1, 2013 at 8:00pm
4. Previous post jacked up by autocorrect once again...
Comment by DPratt — January 1, 2013 at 8:03pm
5. I have an equipment question for everyone. I have a giftcard to get some equipment for my home gym. Should I get a 70# Kettlebell, or a 40# slam ball? I currently have a 53# kettlebell, no medicine ball. I was leaning towards the 70# KB. Thoughts?
Comment by CraigS — January 2, 2013 at 5:33am
6. @CraigS

I'd definitely go for the KB. Way more versatile.
Comment by RobW — January 2, 2013 at 6:56am
7. @Craig S.

I'd go with a 40-50# slam ball. They are programmed a lot and hard to sub for. You can always strap a couple tens on the KB. All sorts of straps work try an auto store...or use strong and short bungees with duct tape.
Comment by Mex — January 2, 2013 at 7:25am
8. I second Mex's comment. CFFB never programs American (full overhead) swings, so strapping small plates to your KB wouldn't present major safety issues in most cases. I've done that before and still have all my teeth.

50# ball, FTW.
Comment by Ingo B 96/m/5'10"/185 — January 2, 2013 at 7:32am
9. @TRuss - Assuming you meant how old? I'll be 33 next Saturday. 6'5, 230#. Been following CFFB exclusively since January 2011. Was even softer then than I am now. Clean/Squat/Deadlift numbers were even weaker then, 225/315/385, something like that. Still no ABell, but I've out on 15# and gotten a shitload stronger.

@Sprat - Inspiring shit man. Hope in still getting stronger into my 40s.
Comment by Shawsie — January 2, 2013 at 8:09am
10. Heavy slam ball...you can do all the slam ball stuff and most any Med ball stuff too. We're moving towards lots of slam balls in our gym because of the increased versatility.
Comment by DPratt — January 2, 2013 at 8:10am
11. Following a week behind and didn't get a chance to post yesterday. For my Deadlift 5RM yesterday I pulled 320lbs. Felt strong in my legs and back, but for the first time my grip failed me. I can tell it will significantly hinder me going forward. Any suggestions, similar trouble?
Comment by Foosha — January 2, 2013 at 10:09am
12. @Craig- I love this question. Luke and I agree without a doubt, get the KB for sure. Here's why- there are two types of slam balls. Those that are broken and those that are about to break. The longevity of a pricey slam ball is a fraction of a KB. Slam balls can be constructed from ... anything. Get creative. It's more difficult to replicate the stimulus of a heavy KB snatch than it is a slamming motion.
Comment by Cali - CFFB — January 2, 2013 at 10:32am
13. good points Cali. I suggested the slammer, and adding weight to KB failing to remember that I have two homemade slamballs. Also a rigged KB with two 8lb dbs bungeed and taped on. Im thrifty. Only thing Ive reallly spent money on is bar + bumpers 15-55's and a rogue Y1 yoke
Comment by Mex — January 2, 2013 at 10:57am
14. @Foosha...towel pull ups, farmers carries, rope climbs, squeeze a tennis ball with one hand while driving, etc...
Comment by Mex — January 2, 2013 at 11:01am
15. Oh right - KB snatches. Forgot about that. Those might be dangerous with plates tied on.

I rescind my earlier suggestion. I now know why Cali gets her own parking space.
Comment by Ingo B 96/m/5'10"/185 — January 2, 2013 at 11:20am
16. @Craig - Over the last couple years on CFFB, I've needed a 70# kb more than the slam ball. I have both now, but I'd definitely say get the kb first. I got by without the slam ball for a long time: $4 bag of gravel wrapped in a ton of duct tape. Needed occasional repair, but it never got costly and it always did the trick.
Comment by JeffM — January 2, 2013 at 11:45am
17. or the old "plate slam" outside. my backyard ha plate shaped indents all over
Comment by Mex — January 2, 2013 at 11:54am
18. Foosha, in addition to what mex said, i also do 3-4 sets of dumbbell holds for time. find some 20-25# dumbbells and grab onto the end of a dumbbell with each hand, let them hang by your sides. i usually get 75-90 seconds on the first set and go down from there. i think its a good supplemental exercise because it really works hands and fingers. i suppose more weight would be better, but i can't get my hands around the 30#s
Comment by Rick G. — January 2, 2013 at 12:17pm
19. Thanks for the grip strength ideas everyone.
Comment by Foosha — January 2, 2013 at 12:47pm
20. plate pinches also
Comment by Mex — January 2, 2013 at 2:01pm
21. Anybody know a good place to buy oly shoes in the Tacoma/Seattle area? Preferably closer to Tacoma.
Comment by Alex F — January 2, 2013 at 2:57pm
22. Thanks, everyone for the input. I just ordered a 70# KB. Pretty pumped for it to arrive, along with my first pair of oly shoes!
Comment by CraigS — January 2, 2013 at 4:07pm

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