Monday, 01.21.13: Daily WOD

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Complete 3 rounds:

Each round lasts 2 minutes. 

2 Front Squats @ 92.5% of 2 RM
Max Rope Climbs 15' ascent 

*Rest 3 minutes between each round
*Amateurs use body weight

Post total rope climbs & front squats completed to comments. 

CrossFit Football Trainer SeminarL: CrossFit Maximus - Lexington, KY

Rope Climb Subs

65 Comments:

1. Fifteen inch ascent? And no pressing for amateurs?
Comment by CW — January 20, 2013 at 4:10pm
2. The math will be the hardest part.
Comment by Ingo B — January 20, 2013 at 4:11pm
3. What would be a good replacement workout for the rope climbs?
Comment by Carlos — January 20, 2013 at 4:42pm
4. Carlos- I'm planning on subbing 3 strict pullups and 3 toes to bars but there are a ton of other ideas on how to sub/scale if you google it.
Comment by BG — January 20, 2013 at 4:49pm
5. @Ingo B, LMFAO!!! So true for me at least hahaha
Comment by Jordan O'grady — January 20, 2013 at 4:55pm
6. For those with a cf journal subscription, check out part 1 of sprint mechanics from a CFFB cert:
http://journal.crossfit.com/2013/01/sprintmechanicspart1.tpl#_login
Comment by Ben R — January 20, 2013 at 5:02pm
7. Top notch cert at Maximus this weekend. It was an honor to host you guys. If ANYONE has a chance to go to one of these please do. This was one of the most practical and useful certs that I've ever attended. Great work Luke, Tex, and Carl. You guys are welcome anytime.
Comment by Matt Sharp — January 20, 2013 at 6:29pm
8. Thanks for the WOD update...i love me some pressing!
Comment by CW — January 20, 2013 at 6:42pm
9. How can you post how many front squats you did when it prescribed?
Comment by Bigger — January 20, 2013 at 10:49pm
10. Post loads on front squats...

Role climb subs:

https://www.youtube.com/watch?v=VnKjoNTmfc8
Comment by Luke - CFFB — January 20, 2013 at 11:04pm
11. ASWOD: Squat 3x5@245, Press 3x5@127.5
DWOD: Front Squat @ body weight 190, 9 total rope climbs(3 per round)
Question regarding the ASWOD programming, after the CFFB warmup described in the FAQ, how many warmup sets of squats/press/deads/bench/power cleans should I do before hitting my working weight? I have been doing 3 warmup sets first for the past 6 weeks which seems to be working pretty well, just wanted to see if this seemed like too much/not enough? Example for todays squats sets of 5@185/205/225/245/245/245. I looked for an answer in the FAQ and New to CFFB sections, so I'm hoping I don't rate an abundance of dick punches...
Comment by Ryan G — January 21, 2013 at 1:02am
12. Let me make sure I understand the DWOD, I do two FS and then as many rope climbs as I can until the 2 minutes is up correct?
Comment by Lucas — January 21, 2013 at 3:38am
13. @Lucas, you got it bro.
Comment by Ryan G — January 21, 2013 at 4:43am
14. @Ryan G...do what works for you. As you go up in wt you'll probably add some more sets but drop some reps. Just my opinion but for 250 3x5, I would warm up : barx10, 135x8-10, 185x6, 225x3 240-245x1, then WS....but thats ME. feel it out
Comment by Mex — January 21, 2013 at 4:55am
15. meant to throw a 205x3 in there
Comment by Mex — January 21, 2013 at 4:57am
16. Beautiful carolina morning, with a great workout to get the day started.
CSWOD:
FS 2RM @ 365
Press 10RM @ 155
DWOD: 3 rounds
2 FS at 335
Subbed towel pullups: 17,16,15= 48 total
Hope everyone has a blessed day.

Comment by Brad 26/6'4"/240 — January 21, 2013 at 5:07am
17. A few weeks ago I saw a post from someone (Platek?, SCHS? can't remember now) that said they had a spreadsheet of this past year's In-Season workouts... I was hoping to grab a copy if that person wouldn't mind. My email is bendoolittle at gmail.com.

Thanks
Comment by pittsburgh rugby — January 21, 2013 at 6:54am
18. Squats 3x5 @ 245. Up 5# from last week but every rep felt like junk.

Ryan G- speaking of warmup, I cut mine short this morning due to running late after spilling my protein shake on the dog. I think Mex is spot on for guys lifting around where we are. Also, at 36 with some cranky knees, I find that when I get more reps at lower weights and then taper them off as I get closer to work sets, I have better success.

Arm is feeling better and picked up a couple of bands from Dick's this weekend. Close to getting back on a scaled version of the DWOD. Looking forward to it.
Comment by TRuss — January 21, 2013 at 7:05am
19. CSWOD:
F Squat 2RM @185
Press 10RM @100
DWOD:
F Squat @170
S Pullups around 20 per round
Comment by JackM — January 21, 2013 at 7:06am
20. On top of Mex's and TRuss' comments, I also focus on form and bar speed at the lower weights. Get that muscle memory situated.
Comment by Ingo B — January 21, 2013 at 7:10am
21. @pittsburgh rugby and anyone else..

I would also love a copy of the in-season workout spreadsheet.

ngalfano13 at gmail.com
Comment by Galfano M/19/200/6' — January 21, 2013 at 7:40am
22. Awesome cert this weekend guys, thank you!
Comment by Tyler — January 21, 2013 at 7:44am
23. Is the press behind the neck?
Comment by Christopher — January 21, 2013 at 7:54am
24. BS 3x5 @ 320# press 3x5 @ 172.5. DWOD FS @ 225, 235, 235. Best rope climb sub i have found in the globo is throwing a triceps rope from the cable machine over a pull up bar. Works great. About 15 PU per round on that.

Christopher- punches...
Comment by CW — January 21, 2013 at 8:37am
25. CSWOD
- Front Squat 2RM@285(PR).
- Press 10RM@145(PR).
DWOD
- 265# front squats and 39 ring pull-ups. Not in my normal gym. Nothing resembling a rope.
Comment by Shawsie — January 21, 2013 at 9:25am
26. CSWOD
- Front Squat 2RM @ 365
- Press 10RM @ 155

DWOD
- 335# front squats
- 50 Neutral grip rope pull-ups
Comment by EJ — January 21, 2013 at 10:40am
27. CSWOD:
FS 2RM - 300# PR
Press 10RM 150# I think that's a PR too

DWOD:
FS with 275# and did rope pull ups, about 25-30 each round
Comment by IX F.K.S. — January 21, 2013 at 11:26am
28. CSWOD:
Front squat 2RM 260
Press 10RM 125

DWOD:
Front squat with 237.5#
subbed rope pull ups for the climbs- 71 total pull ups
Comment by Craftman — January 21, 2013 at 11:41am
29. I think my Indian name is "Wounded Snowflake." Lots of subs here, first day doing a DWOD+SWOD after pulling hamstring 4 days ago.
SWOD: Day 1 of Rippetoe's " how to heal a hamstring" (Thanks Rick G and MTC)
Squat: 3x25 back squat bar only.
Press 3x5 @ 107.5, still on linear, but got to use my fractional plates!!
DWOD: Again, lots of subbing...
3 rounds of 8 FS bar only
6 K2E (It would take about 5 hitches for me to climb a 15' rope)
10 second top of towel pullup static hold, to burn forearms.
did 2,2,2. Not bad, but K2E's don't like my belly.
This week is all about finishing in a place that allows me to WOD again tomorrow. Lots of subbing and scaling due to hamstring. Hope this isn't distracting for those on here that are RX'ing the WODS.
Getting better every day,
Stay Safe, Train Hard,
FOM
Comment by Fat Old Man — January 21, 2013 at 12:01pm
30. Loving the collegiate programming!
CSWOD:
FS 2RM@305
Press 10RM@140

DWOD:
FS @ 280, 9 total ascents.
Comment by David Mck M/29/194/5'11 — January 21, 2013 at 12:21pm
31. I hate to have to give an injury report but, here it goes...
This morning in my first set of presses (follow a week behind) at my working weight (135lbs), I felt a major "tweak" in my left trap (kind of the lower left trap). Felt like something popped. I tried to continue and could do light weight and tried to work back up to working weight and decided to stop due to my "this is a journey, not a sprint" approach when it comes to lifting weights. Right now, about 8 hours at happening I'm having trouble looking to the left, and when I tilt my head back, I feel a sharp pain in the trap area. If anyone has experienced this, fill me in on what to expect. Needless to say, I didn't finish the 155lb push presses. Thanks for any input. Hopefully, be back at it tomorrow

Did get my squats in
220x3x5 after 3 reset last week in squats. Felt pretty good.
Comment by SCHS — January 21, 2013 at 12:24pm
32. CSWOD
FS 2RM@300
Press 10RM@145

DWOD
FS@ 275 35PU 30 toes to bar
I don't have a rope this was a grip killer.
Comment by AaronP — January 21, 2013 at 12:28pm
33. Dang McQuilken, you lookin' big. Luke, who's your little friend back there?
Comment by Caine — January 21, 2013 at 12:32pm
34. Pre-workout: Willie Nelson concert last night, meaning a shit ton of crappy food and beer and wine and ....

Front Squat 2RM: 143kg (PR) - virtually no warm-up, so I feel like I have more in me, but I was rushed because it's my wife's birthday and we have plans (in addition to seeing willie and family)

Press 10RM: shoulders are still jacked up - worked up to 53kg, really slowly and started feeling some shoulder pain and time was up so I stopped.

DWOD: no time

PWO: whey+water+coconut milk+sweet potato powder+creatine+joint stuff

Weather: 58F; sunny; 25% humidity
Comment by Steven Platek a.ka. Professor Booty — January 21, 2013 at 12:38pm
35. glad to see Carl C on the CFFB staff. I met him at Occupy Strength Chicago and we hit it off well...very knowledgeable.

FS 2RM 305lbs (90%)
5x5 good mornings
DWOD- 2rds for time:
10 burpees
5 stone to shoulder @142lbs
8x50' trips with prowler 255lbs
13:42
Comment by Denny K — January 21, 2013 at 12:39pm
36. @pittsburgh rugby - I don't have that spreadsheet you are talking about, sorry bro.
Comment by Steven Platek — January 21, 2013 at 12:39pm
37. Looks like DonZ is the keep o magic In-season spreadsheet (http://www.crossfitfootball.com/page/index.php?menu=blog&page=blog&hide&id=49463). That's a 5 second Google there. Not prescribing punches. Just impressed with Google.

@SCHS- no great advice here, but I'm pretty sure I've hit that little muscle you are talking about. Upper/mid back, near the spine but just off of it. Makes it hard to breath. That one will tend to nag if you don't play it smart for 7-10 days (i.e. ligher weight, careful pvc, maybe massage). I wouldn't expect much from DLs tomorrow.
Comment by TRuss — January 21, 2013 at 12:52pm
38. CSWOD:
Front Squat 2RM - 305.
Press 10RM - 135. Shoulders still jacked from last week!

DWOD Rx'd with 280, 10 ascents.
Comment by SamR - 23/5'7''/175 — January 21, 2013 at 1:14pm
39. Truss - yea, that's the one. Kinda takes your breath away for a split seconds if you do the wrong thing...
Comment by Schs — January 21, 2013 at 1:15pm
40. SQ 3x5 @ 315
Press 3x5 @ 150

DWOD: 57 Rope PUs; FS @ 245 (BW seemed too easy)

Comment by Uncle Rico 205/6'/34/M — January 21, 2013 at 1:16pm
41. Front Squat 2RM: 315#
Press 10RM: 125#
DWOD: Front Squats @ 295#, 15 total ascents
Comment by Hirst 33/5'6"/175 — January 21, 2013 at 1:26pm
42. You guys that do assistance exercises, do you normally perform them before or after the DWOD? Thanks
Comment by LDuBois — January 21, 2013 at 1:27pm
43. CSWOD
Front Squat warmed up to 315, failed at 355
Press 175x9

DWOD used 255, close grip pullups
Comment by Mike J — January 21, 2013 at 2:01pm
44. @LDuBois

I think the DWOD is the assistance
Comment by jond — January 21, 2013 at 2:19pm
45. 1. Snatch 1RM@235
2. Front Squat 2RM@325, single @ 365
3. Press 10RM@185... could've probably gone heavier here but with the way the rest of the day was going I went on the safe side...
4. Used 305 on FSQ and did rope pull-ups, got 12,10,11 on those.
Comment by Capps — January 21, 2013 at 2:20pm
46. CSWOD
FS 245
Press 135
DWOD: Subbed ropes for 3 pull-ups and 3 knees to elbows (34 total)
Comment by K. Lake — January 21, 2013 at 2:25pm
47. FS 170 bodyweight
11 rope climbs
Comment by Wesley G — January 21, 2013 at 2:33pm
48. SCHS - for years i had a recurring trigger point problem in that area, but i never felt or heard a pop of any kind. when it decided to blow-up i would feel it tighten up mid-rep and that would usually be the end of the workout. usually couldn't turn head for a few days. for me the best stretch was to pull the arm of the affected side diagonally across my body and down by the opposite hip; hang onto something and turn basically.

eventually i got pissed enough and saw a doctor and she injected lidocaine into the area. the trigger point released during the "procedure" and felt fine for years. pretty sweet.
Comment by Rick G. — January 21, 2013 at 2:37pm
49. Matt Sharp, thanks for being a great host this weekend. It was a fun group to work with. If anyone is in Lexington, KY definitely check out Maximus

Denny K, thanks for the props. Hope training is going well, maybe will meet back up again in Chicago
Comment by Carl C — January 21, 2013 at 2:56pm
50. SWOD
Front Squat 2RM @ 285#
Press 3x5 @ 140# (only 4 reps on last set)

Kept plateauing on squat so tried CSWOD for them today, kept press on ASWOD as it's still progessing. No time for DWOD.
Comment by Will R - 30/5'11"/190# — January 21, 2013 at 3:00pm
51. A lot of their suggestions sound vaguely familiar:

http://www.liftbigeatbig.com/2013/01/how-to-get-big-while-doing-crossfit.html?spref=fb
Comment by Ingo B — January 21, 2013 at 3:02pm
52. SQUAT 3x5- 115

DWOD- FS 115, about 8-12 towel pullups per round.

First day doing CFFF. Starting amateur nice and light, partially because I have to pick the weight up from the ground. Built homemade squat stand after the workout though so should be ready to go in a few days.
Comment by Ryan — January 21, 2013 at 3:18pm
53. SWOD:
2RM FS - 325 (hit 345x2 two weeks ago)
10RM press - 115 (125x8)

DWOD:
Towel pull-ups (9-12 per round) and FS @295
Comment by Tony — January 21, 2013 at 3:26pm
54. ASWOD:
sq 3x5 at 270#.
press 3x5 at 145#.
Comment by Caine — January 21, 2013 at 4:05pm
55. @jond. Lol. No seriously, rack pulls, barbell rows, etc. trying to train weak points. I'm not talking about curls, although Big John would say do them if you have small arms!
Comment by LDubois — January 21, 2013 at 4:40pm
56. CSWOD:
Front Squat: 2RM @ 275, these felt strong
Press: 10RM @ 130

DWOD:
Subbed pull up/knees to elbow combo for rope climbs
FS @ 255. PU/K2E 13/10/12
Comment by Elew 30/5'10"/200 — January 21, 2013 at 5:36pm
57. ASWOD
Sq 280
Pr 120
DWOD
FS 155/165/185
Towel pull-up toes on bench assist 24/20/20
Comment by KellyG — January 21, 2013 at 6:20pm
58. 2RM FS 195#, 10 RM press 95#

92.5% = 180#
Subbed towel pullups.

13/15/15 towel pullups, front squats as Rx'ed. Added elevation training mask (3000') for fun.
Comment by Kevin D — January 21, 2013 at 6:26pm
59. cswod. Fs 265x2 PR but felt some tightness behind left knee
Press 115x10 boo.
Dwod. Due to knee scaled back to 205, subbed muscle ups.
Comment by Zachary Hunter — January 21, 2013 at 10:48pm
60. FS 2RM = 275
Press 10RM = 135

DWOD FS @ 245
Subbed ring pull ups for rope climb
Short work out
Comment by Larry Cox — January 22, 2013 at 7:09am
61. ASWOD: 157.5
DWOD: 135# 2-5-3
Comment by vdepal — January 22, 2013 at 11:33am
62. ASWOD: BS 260, SP137.5 5/5/4, moved up finally to 260. Had to rest a bit extra to complete the 5 reps. Felt good. Very pleased.
DWOD: 195# BW, 5 no legs to 8' 6" per round.
Comment by Longo — January 22, 2013 at 2:28pm
63. Life programmed a deload but I'm not taking it. Moderate ankle sprain and light quad pull. Sucks. Won't be sprinting for a few weeks for sure.

CSWOD:
FS @185# (probably 45 under normal)
Press 10RM @105#

DWOD:
12 reps (4,4,4) from flat on floor to 9'6" hands only
FS @165#
Comment by Ben R 163#/5'10"/37 — January 22, 2013 at 6:44pm
64. CSWOD: Front Squat 2RM - 210#, Press 10 RM - 117.5#

DWOD @ 195#, rope pull ups (vertical grip, 2.5" diameter) - 15,16,15 = 46x
Comment by Ingo B — January 24, 2013 at 1:58pm
65. 205 FS
Sub'd towel pull ups alternating top and bottom hands with each round 10,10,12
Comment by Jonathan NG — January 24, 2013 at 5:58pm

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