Tuesday, 01.22.13: Daily WOD

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Complete 10 rounds for time:

50 yard prowler or dog sled push w/ 180 lbs
10 Evil Wheels

*if you do not have a prowler or dog sled, substitute 75 yard sprints for this workout. 

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74 Comments:

1. This DWOD is gonna be brutal with weather in the teens tomorrow in Illinois
Comment by Rawlings — January 21, 2013 at 5:05pm
2. That looks like Hurlburt in the background.
Comment by Uncle Rico 205/6'/34/M — January 21, 2013 at 5:17pm
3. For the ASWOD if I squatted 210# on Monday, am I squatting 215# on Thursday or 210# again? I assume a 5# increase from the last workout means from the last time I squatted, not from last Thursday's squat numbers.
Comment by USC_Joe — January 21, 2013 at 5:37pm
4. @Joe If you were successful in your squatting efforts on Monday then go ahead and add 5# next time you squat on Thursday. So yes, squat 215#. Try to not over-think the workouts here.
Comment by JWN — January 21, 2013 at 5:48pm
5. yes 215# Thursday. Your assumption is correct.
Comment by Mex — January 21, 2013 at 5:48pm
6. If anyone has that in-season spreadsheet, let me know
Comment by Galfano — January 21, 2013 at 6:07pm
7. @Galf- posted under yesterday that DonZ may be the creator of said spreadsheet. Not sure he posts every day? Look for him to post and hit him up.
Comment by TRuss — January 21, 2013 at 6:27pm
8. @in season folks
Took me 15 minutes to compile...glad my "skills" can be of use. Both 2011 and 2012 seasons:
https://docs.google.com/file/d/0B4FhGJaTtpkOUHhlaWNKOG9QQ0U/edit
@CFFB gods. I'm sorry if this angers you, just trying to make life a bit easier for others. This is not a "public" document as only those with this link can find it.
Comment by Ben R — January 21, 2013 at 6:27pm
9. I see a indoor shuttle run sub coming... I'm triple layered at work tonight working in it with -15 wind chill... Burrr!!!
Comment by Kevin D — January 21, 2013 at 6:31pm
10. @rawlings where in Illinois you at?
Comment by Nick M. — January 21, 2013 at 7:04pm
11. Wish I did live in sunny California but it will be a little chilly here in New England aswell. Will be subbing row or air dyne sprints tomorrow
Comment by Chris — January 21, 2013 at 8:38pm
12. @Ben R...you are the man. If we ever meet some day, I owe you a beer, when I turn 21 of course.
Comment by Galfano M/19/200/6' — January 21, 2013 at 10:04pm
13. ASWOD: Dead Lift 3RM@395, Strict Pull Ups 16/11/10
DWOD: As Rx'd 21:55, brutal
Comment by Ryan G — January 22, 2013 at 1:15am
14. Meant 5RM for dead lifts, still 395
Comment by Ryan G — January 22, 2013 at 1:16am
15. @SCHS
Mash the shit out of your traps with a lacross ball before you press... look up thoracic mobility WODs. Also, when you press vertically (press, pp, RJ, sj, zj etc) you need to stay "hollow" in your trunk and keep you scapula retracted and depressed. As soon as you can minimize the stress in your traps while pressing and adequately warm up that area your issue will go away. At least that was my experience.

@Ben R - you should make the lazy people do it themselves, we already give everything away.

@Chris you are allowed yo sprint in the cold.

@Caine how is your and Cali's vacation? She is back east and said you two had plans...
Comment by Luke - CFFB — January 22, 2013 at 1:21am
16. How is running some extra meters a good substitute for: prowler or dog sled push?
Comment by Jack — January 22, 2013 at 1:51am
17. Last time I did 100 Evil wheels my entire mid section was toast for a week. Cant wait for this one.
Comment by Christopher — January 22, 2013 at 2:38am
18. Taking a tape measure into the gym today to figure out how far I have been running. If it's too short then it looks like I'll be doing evil wheels in the parking lot out back after the sprints. Baltimore just got its first taste of winter today. Feels like 9 right now
Comment by Andrew K. — January 22, 2013 at 5:12am
19. Chris, I have to agree with Luke. Go outside and make your ancestors proud.
Comment by Smuggler — January 22, 2013 at 6:01am
20. @Luke: awesome comments - agreed re running in the cold, ha!
This is going to be killer and might be my first day back trying snatches, VERY LIGHT, we'll see how that goes.
PS: thanks, for giving everything away - it's great stuff!
Comment by Steven Platek — January 22, 2013 at 6:03am
21. ASWOD
- Deadlift: 1x5@355#
- Pullups: 11,8,6
- Snatch pulls: 2x3@95#, 2x3@105#

DWOD
- Subbed 8 burpee broad jumps for sprints sprint, evil wheels as rx'd; untimed
- Yep, I know that sub wasn't quite the same stimulus. Tried to sprint outside, but the salt/sand/residual ice made it pretty treacherous to go hard. No room with classes to pull out the Prowler. Opted to stay inside with more explosive movements than be outside and jogging.
Comment by dredlocked — January 22, 2013 at 6:28am
22. @Nickm Crawford co. Do most wods at school as I am athletic trainer there or garage gym. Are you close?
Comment by Rawlings — January 22, 2013 at 7:10am
23. Hamstring pull was 5 days ago. Still a lot of scaling, so I'll stay with the good points. Did high rep light deads, following Rippetoes advice. Did real dead hang pull-ups today, no band assist! Rather than stress the hamstring on the sled or sprint, I did 100 yard "high rise pack" walks (think 72lb sandbag shoulder carries) per shoulder, then evil wheels. I hate evil wheels. Getting better every day.
Stay Safe, Train Hard,
FOM
ps, I did these Wolverine style, but that doesn't account for much in the 68 degree Florida weather.
Comment by Fat Old Man — January 22, 2013 at 7:17am
24. Hamstring pull was 5 days ago. Still a lot of scaling, so I'll stay with the good points. Did high rep light deads, following Rippetoes advice. Did real dead hang pull-ups today, no band assist! Rather than stress the hamstring on the sled or sprint, I did 100 yard "high rise pack" walks (think 72lb sandbag shoulder carries) per shoulder, then evil wheels. I hate evil wheels. Getting better every day.
Stay Safe, Train Hard,
FOM
ps, I did these Wolverine style, but that doesn't account for much in the 68 degree Florida weather.
Comment by Fat Old Man — January 22, 2013 at 7:17am
25. DL 5RM @ 235 (up 10#). Still wearing the brace for these.
5x5 pullups with a red band. First "pullups" since July. Gawd.

DWOD-
Tire drags (slow and heavy)
15 hollow rocks

Picturing a fat, old guy going Wolverine with sandbags on his shoulders. Love it. Wish it were 68 in Oklahoma.
Comment by TRuss — January 22, 2013 at 7:31am
26. @Luke - "If you don't know how to beat a dead horse, you're not cut to work for CFFB." -JW
Here's to you, Luke...
Comment by Cali - CFFB — January 22, 2013 at 7:35am
27. ASWOD-DL 5rm 380(summo)
St PU-16,14,13
DWOD- unfortunately for me, my gym has both a prowler and a speed sled, so 25 yd push w/180 and 25 yd pull w/180. FML!
~28:08
Comment by jake D — January 22, 2013 at 8:21am
28. don't have a prowler or dogsled. im going to do sprints instead. cant wait for this WOD
Comment by john loiacono — January 22, 2013 at 8:39am
29. CSWOS
PS 2RM 200 (PR +10)
WPU 53 lb KB

DWOD: 100 yard shuttle + 10 EW
Time: 14:46
Comment by K. Lake — January 22, 2013 at 8:45am
30. Overslept this morning only had time for Deads. Will go back this afternoon to do the rest.

ASWOD: 5rm 385# failed at this last week due to grip failing. used straps today...is that cheating? any of you guys use straps on deadlift?
Comment by ChrisF 33/6' 216 — January 22, 2013 at 9:05am
31. DL: 385x5
PU: 18, 16, 13

DWOD: 17ish minutes, Rx'd
Had to get creative to make this work in the gym, but got it done.

Comment by Uncle Rico 205/6'/34/M — January 22, 2013 at 9:39am
32. Does anybody have any experience with the Rogue Yoke (http://www.roguefitness.com/rogue-yoke.php)? It seems like a good investment due to its versatility. It claims that it can be pushed or pulled, but I wasn't sure if any of you guys have played with this device and could speak to whether or not this yoke is a good "sub" for prowler pushes and sled pulls. Let me know what you think. Thanks for any feedback...
Comment by Tony — January 22, 2013 at 10:04am
33. @ChrisF- straps are on the "approved" list in certain circumstances per: http://talktomejohnnie.com/lifting-weights/straps

Comment by TRuss — January 22, 2013 at 10:36am
34. Awesome! I have the grip of an 8 year old girl and tends to get me on heavy deads. Thanks TRuss
Comment by ChrisF 33/6' 216 — January 22, 2013 at 10:56am
35. CSWOD power snatch 2RM170
5x2@ 155
5RM pull up20 # vest
DWOD as rx'd about 22 min
snatch drills at 45 cause I'm not great at em, seeing slow improvement

Comment by Rawlings — January 22, 2013 at 10:57am
36. CSWOD Squat Snatch 165 2RM skipped the 5x2 from a tweek in back
5RM 70lb KB
DWOD subbed 75yard sprint from no sled untimed due to failure to start clock

Great WOD
Comment by Cody Lee Johnson — January 22, 2013 at 11:03am
37. Wait...Cali and Caine had a planned "training" session? I can imagine there is a lot of below parallel and replaying lines from The Program.
Comment by Angry Inch — January 22, 2013 at 11:20am
38. ASWOD
345 x 5
Strict pull-up 4/3/4
Assist pull-ups (toes on bench) 6
DWOD
75 yards paced outside (in mud 35 degrees) jog/trot backand evil wheelz
19:30 even
I'm fat old and weak... My max rep stric pull ups are pretty weak... Should I do extra with assistance to get more stress? If so what kind of total rep range should I be shooting for? Thanks.
Comment by KellyG — January 22, 2013 at 11:22am
39. I tried using straps for one round during the rows assigned a few days ago. I actually did better without them by 1-2 reps.
Comment by Ingo B — January 22, 2013 at 12:01pm
40. CSWOD- 2RM 125#, 5x2@115#
5RM weighted Pullup 55# (3f/60#)

DWOD - had to get creative: set towel on ground in gym (laminate floor), stacked 4-45# plates, ran my gymnastics ring strap through center and did 5x10 sled shuttles to sub for the 50 yd pull. Evil wheels as Rx'ed. I even managed to use my elevation training mask for the first 4 rounds...then the suck began. I did manage to hammer it out though.

Fastest round - 1:14.7

M/34/173#
Comment by Kevin D — January 22, 2013 at 12:28pm
41. CSWOD:
I haven't snatched in a few weeks because of some shoulder issues, but today I tried to get after it, light: I worked up to 165 for 2, felt solid and relatively pain free so I called it there, did 5 x 2 at 90%, felt good.

5RM pull-up: I went strict deadhang - 36kg (I think that's a PR)

DWOD:
13:42 (185# sled)

PWO: whey+creatine+MSM+water+magnesium+sweet potato powder

Weather: 38F, breezy, sunny, low humidity.
Comment by Steven Platek a.ka. Professor Booty — January 22, 2013 at 12:41pm
42. OK no idea why it didn't post the first time so here we go again. I try my best not to ask for subs for any of the movements prescribed here but considering that the road outside my gym becomes a skating rink of sorts during the evenings, I'm not going to invite disaster by all out sprinting. If the powers-that-be like John, Luke or Cali and the veterans like TRUss, Ingo B etc would help out with their suggestions of something best mimicking a sprint, I'd be much obliged. Thanks in advance.
Comment by Football Fan — January 22, 2013 at 1:03pm
43. CSWOD
- Power Snatch 2RM@155(PR Tie). Also got 165x1(PR). 5x2@140.
- WPU 5RM@60.
DWOD
- 22:53 at 90# sled on the bubbling ass turf roof of my dump gym in about 10F.
Comment by Shawsie — January 22, 2013 at 1:05pm
44. @Tony...the rogue y1 yoke is worth the price. best piece of equipment I have. Not a sub for prowler, it is the same..push high or low, can pull with a rope, zurchers, super strong squat rack. bench fits great inside. I highly recommend
Comment by Mex — January 22, 2013 at 1:17pm
45. Had to sprit inside a gym, no prowler or sled, so it's roughly 2 3/4 down and back on b-ball court and had to sub evil wheels with barbell evil wheels. Deff 2 of my weakest movements with a time of 23:21!
Comment by Jordan O'Grady — January 22, 2013 at 1:21pm
46. @Football Fan
Does your gym have a basketball court you could sprint on? Otherwise maybe go to a park to sprint and try to sub the other movement, which I've done many times. For example today one could sprint and do toes to bar since most parks will have a pull up bar. Just my 2 cents based on what I've had to do.
Comment by Pep — January 22, 2013 at 1:36pm
47. It's a regular crossfit gym. Thankfully they let me do the CFFB program. I can do the evil wheels as I have an ab wheel, its the sprint subs that are confounding me.
Comment by Football Fan — January 22, 2013 at 1:48pm
48. A bit silly to be a "veteran" and doing banded pullups, but I digress.

@FF- the WOD actually calls for pulling or pushing some heavy sh*t, which I interpret to mean a focus on getting low and driving with glutes and hams. Sprints themselves are a sub and also engage glutes and hams, just in a different manner. Smuggler correctly notes that cold is no excuse for skipping sprints. Ice on the other hand is freaking dangerous and can result in injury.

If inside, I don't know that I have much to offer. The question comes up from time to time and consensus is there is no real substitute for sprinting. The bball court (or any small space) is a good idea for a shuttle run of sorts. If at a true globo and space is not an option, maybe 100m rower sprints? Airdyne? Running in place has been suggested. I think CW may post tuck jumps. It's not sprinting but broad jumps suck the life out of me pretty quickly and engage the glutes and hams nicely.
Comment by TRuss — January 22, 2013 at 2:02pm
49. @Luke - CFFB - Whats a zj? i feel like i can't afford it but is the price worth the pleasure?
Comment by Fintan — January 22, 2013 at 3:02pm
50. Football Fan - If it's a Box, there has to be a stretch of space you can sprint. Shuttle runs? Not the best sub, since COD demands are vastly different than a mono-directional sprint, but better than double unders.
Comment by Ingo B — January 22, 2013 at 3:15pm
51. ASWOD:
deadlift 5RM at 400#: 6. Goal was 8. Needed Cali here to scream in my face.
3 x max strict pull-ups: 19, 13, 10.
Comment by Caine — January 22, 2013 at 3:21pm
52. SWOD:
2RM Power Snatch - 205
5RM Pull-up - 50 (4x55)

DWOD:
No time but completed utilizing sprints. No prowler or sled.

Thanks for the feedback Mex.
Comment by Tony — January 22, 2013 at 3:32pm
53. Since I full snatched yesterday I did hang power snatches today so...

1. Hang Power Snatch 2RM@220, 5x2@200
2. Weighted Pull-up 5RM@70#
3. Used the Prowler and had to do a 2x25 course indoors on the weight room floor. 29:25.
Comment by Capps — January 22, 2013 at 3:43pm
54. Today was a mess. Rack pulls 5RM @ 515, wish I had a side view camera set up because I felt like I was really at my limit of holding the load. Then went and screwed around with some RDLs and BB rows instead of doing the pullups but just felt wrong. Then fooled around a bit with DL form - I am coming to the conclusion that I just cannot find a DL form that works for me. I am kyphotic in the upper back and have zero posterior chain flexibility so no matter whose method I use I end up looking like a cross between donkey kong and quasimodo. No flat back here. That's my training goal for the new year - stop ignoring flexibility, foam rolling, etc.

If my gym had had an airdyne, I would have used that for the DWOD. It at least provides a lot of resistance - in fact it by definition provides resistance that grows commensurately with input effort, since it is based off of quadratic drag. Still, this doesn't at all mimic a sled push or drag.

Me, I ended up doing stupid shuttles back and forth and using the evil wheel. It got me out of breath, at least, but it was nothing at all like the intent of this workout. Hope thursday is fun.
Comment by CW — January 22, 2013 at 3:44pm
55. ASWOD
Deadlift 5RM @ 385#
Strict Pull Ups 12-11-8

No time for DWOD again, school and work taking up a lotta time.
Comment by Will R - 30/5'11"/190# — January 22, 2013 at 3:58pm
56. Football Fan - just realized this: your Box doesn't have a prowler?

You can also consider plate pushes. You'll have a hard time pushing 180# worth of bumpers without risking tipping them over on your hands, so maybe push 45-90# for 75 yards? Just brainstorming.
Comment by Ingo B — January 22, 2013 at 3:59pm
57. CSWOD
Tuesdays are already my snatch day so just did what I had programmed
Snatch + Hang Snatch 185 3x1 @ 165
Pull up 5RM 45
DWOD
19:28. This workout came just in time for our first good snow fall
CFSB
Comment by Carl C — January 22, 2013 at 4:03pm
58. CSWOD
- Power Snatch 2RM @ 210
5x2 @ 190#
- WPU 5RM @ 27.5#

DWOD
- 19:00 (subbed 75 yard shuttles using cones
15 yards apart, Evil Wheels as RX'd)
Comment by EJ — January 22, 2013 at 4:40pm
59. CSWOD:
Snatch - 2RM @ 152.5, 5x2 @ 137.5
Weighted Pull Up - 5RM @ 65

DWOD:
I golf and play baseball/softball so I like to do some rotational stuff. I switched between 10 russian twists, 5/5 rotational ball throws, and 10 evils wheels after each sled push. Sled push @ 180

Total time = 26:22

Sled pushes seemed especially brutal today, I think because of the FS yesterday. It's 11 degrees here in SLC today so I wasn't sure about Wolverine style but after round 2 and with inspiration from @FOM I performed it Wolverine Style.
Comment by Elew 30/5'10"/200 — January 22, 2013 at 5:15pm
60. Snatch 2 RM 245 5x2 225
Only had time for 5 rounds of DWOD. I did max plank hold since evil wheels become impossible
Comment by ABell — January 22, 2013 at 5:40pm
61. PS 2RM 195, 5x2 @ 165

DWOD
Completed, Untimed
Comment by Mike J — January 22, 2013 at 6:00pm
62. Following a day behind this week. Played indoor soccer on Sunday afternoon and legs weren't ready for an early morning Monday ASWOD.

Squat 3x5 @ 182.5lbs (PR)
Legs felt strong today. If Friday squats ( a day behind) go well I may move back to adding 5lbs.

Press 3x5 @ 130lbs (PR)
Last set of 5 felt easier then the fist two sets.

DWOD:
41 rope pull-ups
Subbed: 155lbs for BW FS.
Short Rope Pull Ups for Rope Climbs

It feels awesome hitting PR's today as I have been stuck at those numbers for awhile!

Comment by Matt the Celiac 32/170/6'1 — January 22, 2013 at 6:02pm
63. I've been sick since Friday. Today's the first day back so I mashed up yesterday and today.

FS: 2RM - 360 PR
Power Snatch off blocks 175x2xuntil bored/time ran out.
Pull Up 5 RM: 83#

Comment by RobW — January 22, 2013 at 6:44pm
64. snatch 5x2 195-205...5 rm weighted pullup 1poo... metcon 21:20
Comment by jonathan martin — January 23, 2013 at 3:33am
65. Measured out the space I have been using for 25 yard sprints at the gym. It was 25 yards. Awesome.

SWOD
DL 1x5 @ 295# PR!
Pull Ups (Arms smoked from yesterdays workout where I subbed 10 second dead hangs followed by a pull up after my grip failed in the rope climbs) 6,5,5

DWOD = 17:24
75 yard shuttle (in chunks of 25)
Evil wheels Rx'd

Comment by Andrew K. — January 23, 2013 at 6:32am
66. Body feeling like junk after a weekend in Miami.
ASWOD: Deadlift 5RM @ 275#. Pullups 4,5,5 w/ 50# DB.
DWOD: Subbed 150m rows for sprints. Evil wheels were killer...had to do hollow rocks last 3 sets. Time 26:06.

33/6'/174
Comment by Geoff P — January 23, 2013 at 7:49am
67. ASWOD:
DL 5 RM @ 275lbs (Old PR)

Strict PU's 12/8/7 (same as last week)

This round of DLs felt a lot better then last go around at 275lbs. I was really trying to concentrate on making the bar move the same time as my hips but just couldn't get it to budge without a little hip raise. Tried several different loads with same results. After the 5 RM dumped everything off and gave it a go with 135lbs just see if I was capable of DLing without lifting my hips first. Of course the results were much better and form was spot on, no hip raising before bar movement. I feel stuck. I would probably have to deload down to 185lbs to achieve perferct form and work my way back up or should I keep going forward with current form as I have no pain and my back remains ramrod straight throughout the entire lift? My hamstrings I think are the culprit as I don't think they can handle 275lbs in a proper DL position and need to extend into a more power position before being loaded. What do you guys think?

video of 5 RM @ 275lbs
http://www.youtube.com/watch?v=h4LcIclgDkc

video of 135lbs form test
http://www.youtube.com/watch?v=NhWq3ocB_B8
Comment by Matt the Celiac 32/170/6'1 — January 23, 2013 at 6:25pm
68. Matt- your concern is somewhat of a semantic one. Your hamstrings can handle the load just fine and they are getting in the correct position when you apply the load. The problem is that you are trying to lift deadlift weights from a squat position. The deadlift is not a squat, so your hips automatically raise to where they should have been to begin with. Just work on setting up in that position and you will be fine.
Comment by CW — January 23, 2013 at 6:31pm
69. CSWOD:
Power snatch 2RM @130# (PR 5#)
5x2 @115#
5RM Pull up @55# (PR 10#)

DWOD: 20:01
50m prowler @135#
About 1 minute rest each round walking back and forth to the prowler. Thank God evil wheels are "easy" for me. Ankle is regaining ROM, hopefully can do the 7RM squat on Friday.
Comment by Ben R 163#/5'10"/37 — January 23, 2013 at 6:35pm
70. @CW - Thanks man!!! Okay I'm over thinking it. I bumped the post to 01/24 because I didn't think anybody would see it here.
Comment by Matt the Celiac 32/170/6'1 — January 23, 2013 at 6:40pm
71. @Matt
Agree with CW. BTW, your first video is marked "private" so we can't view it; the second video works fine. Also, you might copy and paste your question in the most recent blog post as most folks won't see it buried here.

Your set up reminded me of a mobilitywod video. If you haven't seen it, this illustrates CW's point: Load sequencing fault
http://www.mobilitywod.com/2011/11/episode-342-load-sequencing-fault-deadlift.html
Comment by Ben R — January 23, 2013 at 6:45pm
72. Thanks Ben. First video should be fixed.
Comment by Matt the Celiac 32/170/6'1 — January 23, 2013 at 6:52pm
73. Forgot to add I skipped the DWOD to play indoor soccer later tonight.
Comment by Matt the Celiac 32/170/6'1 — January 23, 2013 at 7:24pm
74. CSWOD - PS 2RM: 150#, 5x2@ 135#
WPU - 24.5kg (4,1)

DWOD: Facilities took my pallet away, so had to scrounge another. A little heavier, but much stickier. Felt like 225#. And rain + NB MX-20's = involuntary moonwalking. Called it at 7 rounds. Horrible experience. I hate DNF'ing.
Comment by Ingo B — January 25, 2013 at 2:44pm

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