Thursday, 01.24.13: Daily WOD

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Volkswagen 4.0

Complete 5 rounds:

9 Bench Press @ body weight + 10 lbs
Max Reps Supine Ring Pull Ups w/ 25 lbs

*You can use a 25 lbs weighted vest or place a 25 lbs plate your chest. 

Post loads used and total supine RPUs to comments. 

Occupy Stength Germany

68 Comments:

1. Any comments on how to scale this apart from going as heavy as possible? For my 3x5 Bench this week i was going for 65kg, where as my BW = 73kg

Thanks in advance.
Comment by Jack — January 23, 2013 at 4:06pm
2. Some serious grip strength in Deutchland!
Comment by Mex — January 23, 2013 at 4:08pm
3. @Jack -- SWOD doesn't have the 3x5 bench press this week. The DWOD is where the bench press is.
Comment by garts21 — January 23, 2013 at 4:11pm
4. @Jack -- ignore my other comment. Did not clearly read your question. I can't bench my body weight yet, so I am going as heavy as I can for 9 reps.
Comment by Garts21 — January 23, 2013 at 4:15pm
5. "I rather you find your 6 1/2 RM, than your 8 RM" -- that's awesome!
Comment by JeffM — January 23, 2013 at 4:24pm
6. I wanna thank Pep, TRuss and IngoB for their valuable input on the Tuesday WOD. The crossfit gods decided to smile on me and my gym had just gotten the dog sled delivered that day. Needless to say I pushed the hell outta that thing. Thanks once again guys!
Comment by Football Fan — January 23, 2013 at 4:30pm
7. I'm thinking the bench should be somewhere between 75-80% your 1RM. That's what I'm going to shoot for anyway. Looking 45 total reps, need to keep it heavy but doable.
Comment by V — January 23, 2013 at 4:37pm
8. Remember training is just that training. It is a process, a journey not a destination. This quote always resonated with me.

"To fly, we have to have resistance." - Maya Lin

Who is Maya Lin? The designer of the Vietnam Veterans Memorial. She won a contest at age 21 while still an undergrad. Talk about pressure.
Comment by John — January 23, 2013 at 4:53pm
9. @Jack - there are really only three scaling options:

1. Scale the weight - pick as heavy as you are comfortable (either as heavy as you can go, and just take the reps individually, or pick something lighter and cruise through them quicker); or

2. Scale the reps - that is, if the weight is doable, but only at a smaller number of reps, do that many, then move on (of course, this assumes that you can do the weight as Rx'd); or

3. Scale both.
Comment by Nick S — January 23, 2013 at 4:57pm
10. First day doing CrossFit Football programming.
Strength: Did 5x10 squats @135 two days ago and am still sore.
Bench: BW = 170, but did 115# (recovering from rotator cuff surgery)
SRPU's: 12,15,15,13,11
Comment by Lukie — January 23, 2013 at 5:07pm
11. Hey guys wondering if I could use your help again? bumping post from 01/22.

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
Comment by Matt the Celiac 32/170/6'1 — January 23, 2013 at 6:33pm
12. @Matt the Celiac, check this article out http://www.t-nation.com/free_online_article/most_recent/the_truth_for_tall_lifters
Your form could be fine, it may just be that your levers aren't suited to traditional deadlift technique.
Comment by SamOz — January 23, 2013 at 6:57pm
13. Matt,

Looks like you're squatting down to set up which sets your hips lower than they need to be.

The Deadlift: Perfect Every Time



1. Take your stance, feet a little closer than you think it needs to be and with your toes out more than you like. Your shins should be about one inch from the bar, no more. This places the bar over the mid-foot – the whole foot, not the mid-instep.

2. Take your grip on the bar, leaving your hips up. DO NOT MOVE THE BAR.

3. Drop your knees forward and out until your shins touch the bar. DO NOT MOVE THE BAR.

4. Hard part: squeeze your chest up as hard as you can. DO NOT MOVE THE BAR. This establishes a "wave" of extension that goes all the way down to the lumbar, and sets the back angle from the top down. DO NOT LOWER YOUR HIPS – LIFT THE CHEST TO SET THE BACK ANGLE.

5. Squeeze the bar off the floor and drag it up your legs in contact with your skin/sweats until it locks out at the top. If you have done the above sequence precisely as described, the bar will come off the ground in a perfectly vertical path. All the slack will have come out of the arms and hamstrings in step 4, the bar will not jerk off the ground, and your back will be in good extension. You will perceive that your hips are too high, but if you have completed step 4 correctly, the scapulas, bar, and mid-foot will be in vertical alignment and the pull will be perfect. The pull will seem "shorter" this way.

Courtesy of Rip
Comment by Nate — January 23, 2013 at 8:08pm
14. ASWOD: Squat 3x5 @250, changed my warmup as discussed earlier in the week and definitely made the working sets go up easier.
DWOD: Bench @202.5(BW 190ish), which is convenient because that's what my scheduled increase would have been on the LP anyways. Had to break up the sets of 9 though. SRPU w/25# plate
1: 5/3/1 BP, 15 SRPU
2: 6/3 BP, 17 SRPU
3: 6/3 BP, 18 SRPU
4: 6/3 BP, 19 SRPU
5: 7/1/1 BP, 21 SRPU
Definitely a fun workout.
Comment by Ryan G — January 24, 2013 at 1:29am
15. Thanks for the feedback.
Since its not a time based workout i assume we can rest as we see fit?
Comment by Jack — January 24, 2013 at 3:54am
16. Also, since i train in a GLOBO-Gym workouts like these wehere uhave to use two station most of the generate some trouble. Would a floor press be a good substitute for the bench?
Comment by Jack — January 24, 2013 at 4:50am
17. CSWOD
- Squat 7RM@335. Unfortunately more 8 than 6.5.
DWOD
- Bench@215 (about 75%). Done DE style, 3x3 w/ minimal rest.
- SRPU: 12+12+12+12+12 = 60.
Comment by Shawsie — January 24, 2013 at 5:17am
18. Question for you guys that do to scheduling time only can train 3x week. My thinking is to do the PC ( being a lower body pull) on SQ/press or SQ/ bench ( lower body push/ upper body push) days rather than DL(also lower body pull) days but is it better to do say on Mon or Thurs. I try to make sure I squat twice a week as its the focus. Thanks guys
Comment by Chris — January 24, 2013 at 6:24am
19. @ Rick G and Lke,

Thanks for the feedback on my left trap tweak a few days ago. It already feels much better and is not limiting any exercises. I feel it during wierd things like dryign off with a towel or putting clothes on or off if I do the wrong thing it kinda takes my breath away. Havent missed any lifting other than the presses on Monday right when it happened. I will definitely start focusing on settying my scaps down during the push Luke.

A week behind:
squats 225x3x5
bench 185x3x5

sprints as rxd

My diet has been terrible lately. Not necessarily what I am eating but not eating enough throughout the day. It affeting my strength gains big time. Kinda happens this time of the year every year due to beginning of baseball season and lack of preparation and time. Trying to maintain for the next three months...

Thanks again everyone for the great commentary and links. It definitely helps out more than just the person asking for help.

Good day everyone
Comment by SCHS 6'3/200/29 — January 24, 2013 at 6:32am
20. 270 kilos with overhand grip is respect.
Comment by Rick G. — January 24, 2013 at 6:39am
21. @SCHS - I tore muscle around the infraspinitus and also trap area after a heavy hit. After a few weeks I was able to lift again but I started to find things like toweling or putting on clothes to cause quite a sharp pain and it actually started to wake me at night if I was lying awkwardly. Not sure if this is the same as you. I ended up having to get some physio as I left it and it gradually got worse. the scar tissue that grew was causing a 'pinching' during particular movements. Some painful breaking down of the scar tissue and some rehab got it back to normal. If it doesnt improve after a while I would see someone about it. Hope it heals well for ya.
Comment by Chris S — January 24, 2013 at 7:04am
22. ASWOD
- Squat: 3x5@310#; belted, felt solid

DWOD
- Bench @ 175 (bwt-10#)
- Rows @ 20# vest, feet on floor
+ 9; 16
+ 7,2; 10
+ 3,2,2,2; 10
+ 3,2,2,2; 9
+ 3,2,4; 10

- Had to stack plates on sides to create a "safety rack" (no spotter); probably could have gone up to bwt (185), which would have been my 3x5 from last week.

Comment by dredlocked — January 24, 2013 at 7:06am
23. @ Chris S -

I dont think what I did was quite as severe as yours. It happened Monday about midway through a press and I definitely heard and felt a small pop. I have done it before about 3 months ago. I think by drawing the scaps back and not letting the shoulders roll forward will keep it from happening anymore. three days later I am almost 100% and am not limited in any exercise. I definitely dont want to tear the way you are describing though that would be a pretty crappy set back...
Comment by SCHS — January 24, 2013 at 7:41am
24. Props to whomever posted to that egg-in-muffin-pan link. It's become the easiest way to prep my breakfasts for the week.
Comment by Ingo B — January 24, 2013 at 8:19am
25. @Ingo B: you're welcome man, they changed my mornings too. Saute up some spinach and kielbasa and add those in before you bake them, takes them to the next level.
Comment by dredlocked — January 24, 2013 at 8:44am
26. ASWOD
285

DWOD
Bench @ 165
Supine ring pulls @10 45 reps
Comment by KellyG — January 24, 2013 at 9:26am
27. @ SamOZ - Thank you. Great article from TNATION! Really hits home with my situation.

@ Nate - Thanks for the critique and Rip's setup. I will tape his words to my garage wall and follow it religiously.
Comment by Matt the Celiac — January 24, 2013 at 9:43am
28. ASWOD: 205
WOD: scaled to do 9 reps--175/175/165/155/145
10 reps on supine bar (smith machine) per round
Comment by mwalsh — January 24, 2013 at 10:39am
29. SCHS struggle the same during football season every year. 2 months back in and my strength is come back completely plus some.

ASWOD 345
DWOD used 225 for bench. 25# plate on chest for supine RPU which I suck at apparently.
Bench felt good and went unbroken first 2 rounds then 6 third round...after that 4's and 3's to finish out.

Pulls went 9,7,7,6,6 total 35
Comment by ChrisF 33/6' 217 — January 24, 2013 at 10:40am
30. SWOD: squats 3x5 @ 295. 5,5,3.
DWOD: bench at 175, dropped to 155 in 4th round. volume bench kills me.
supine pullups: 9,7,7,6
Comment by Galfano M/19/205/6' — January 24, 2013 at 10:49am
31. Just noticed they dropped CFFB's video off mainsite from Saturday. WTF?!
Comment by Kconk — January 24, 2013 at 11:05am
32. Dang, I've been sidelined for a few days with what the Dr said is a "VERY bad case of the flu and walking pneumonia"

This one looked like fun and I was looking forward to doing the 6.5RM SQUATS
Comment by Steven Platek a.ka. Professor Booty — January 24, 2013 at 11:18am
33. 7RM 245# (0F/255# -2x)
Body weight (173#)
5 rds Bench (9x185#) & sup ring pull ups 55 (w/25# plate)

Hips were blasted from sled pulls the other day... Squats sucked.
Comment by Kevin D — January 24, 2013 at 11:30am
34. lulz @ 6.5RM, Platek
Comment by JeffM — January 24, 2013 at 11:42am
35. Public service announcement:

Lifetime memberships to the NRA are usually $1000. Usually, new members, who are personally sponsored an NRA benefactor, are offered a discounted lifetime membership for $300. The sponsorship requirement has been removed due to the current threat to the second amendment and a special phone number has been setup for people who are aware of this unpublicized offer. If you would like to become a life member of the NRA for $300, call 888-678-7894. The process takes 2 minutes.
Comment by Rick G. — January 24, 2013 at 11:58am
36. @Rick G.

$300 still sounds like a rip off to me. I'd rather save my money to buy some new gear for my attempt at a home gym. Plus, I'd much rather hunt with my hands.
Comment by Joshua — January 24, 2013 at 12:19pm
37. ASWOD:
3x5 BS @ 295
DWOD:
BP@210
SRPU w/ 25#
13/15/13/12/10 total= 63
Comment by Caleb P — January 24, 2013 at 12:23pm
38. who's attacking the second amendment? In the spirit of the founding fathers we should all run out and purchase muskets, Baker Rifles, pistols, Brown Bess Flintlocks and Bayonets and start shooting all the british people that are forcing us to let them live in our homes.
Comment by ABell — January 24, 2013 at 12:43pm
39. ^Ha! "The British are coming! The British are coming."
Comment by TRuss — January 24, 2013 at 12:49pm
40. A "special phone number"....? I don't know..
Comment by Galfano M/19/200/6' — January 24, 2013 at 12:58pm
41. Sick as a dog today
315#x7 last time hit 330#x7
no DWOD for me today
Comment by Hirst 33/5'6"/175 — January 24, 2013 at 1:27pm
42. CSWOD:
Squat 7RM
-275x7, 280x8 than 285x6.5 (belted)
-form was pretty solid on squats today, felt pretty good.

DWOD
“Volkswagen 4.0”
Complete 5 rounds
9 Bench Press at Bodyweight plus 10#
Max rep supine ring pull ups with 25#
-you may use a weigthed vest or 25# plate on chest
-post load and total weighted supine ring pull ups
-Used 205# bench press, WSRPU-15, 16, 13, 12, 15 so 71 total
-rested 3 mins and bench press broke down as follows:
R1) 5, 2, 1, 1
R2) 4, 2, 1, 1, 1
R3) 4, 2, 1, 1, 1
R4) 4, 1, 1, 1, 1
R5) 4, 1, 1, 1, 1


Comment by Craftman — January 24, 2013 at 1:52pm
43. 7RM @ 370
205 bench
56 supine pull ups w/ #35 in chains.
Comment by David McK M/29/195/5'11 — January 24, 2013 at 1:53pm
44. 7RM @ 335
DWOD Rx'd with 190# and 60 supine pull-ups
Feeling juiced now!
Comment by SamR - 23/5'7''/180 — January 24, 2013 at 2:10pm
45. CSWOD
Did some Cleans first at 70%-80% with 5% jumps getting ready for an in house Oly Comp
7RM Squat 400lbs

DWOD done with 215lbs and 56 weighted supine pulls
CFSB
Comment by Carl C — January 24, 2013 at 2:45pm
46. Squat 505 ( got 5 reps)
My 1RM and 3RM have been progressing but anything over that is stalled or regressing....weird

DWOD
75 push ups
50 supine ring rows


Comment by ABell — January 24, 2013 at 2:56pm
47. 1. Clean & Jerk up to 285
2. Back Squat 7RM@410
3. Used 270 on bench which is, as you regular CF'ers call "Rx'd"... first two rounds of bench were nice and smooth then went to singles and doubles... 53 total SRPU's with a 25# bumper strapped to me the whole time. Happy birthday to me!
Comment by Capps — January 24, 2013 at 3:23pm
48. 205 on the bench with 57 supine pull-ups. Squats sucked today for some reason my hip and hamstring were sore. Only did 315.
Comment by Tony Shiffman — January 24, 2013 at 3:38pm
49. SWOD:
7RM - 365

DWOD:
Bench -195 (unbroken)
SPRU - All 10s
Comment by Tony — January 24, 2013 at 3:50pm
50. CSWOD
Squat 7RM 405

DWOD
Used 265, only got like 25 reps on the rows
Comment by Mike J — January 24, 2013 at 4:33pm
51. 1 week post Hammy strain....
SWOD: High rep low weight squats 3x20 @ 75lbs. No issues at all with leg
DWOD: Bench Press @ 155/ unweighted supine ring pull ups. 5 rounds:
9/10
9/9
9/9
8/9
7/8.
Happy with it all.
Stay Safe and Train Hard...
FOM

Comment by Fat Old Man — January 24, 2013 at 4:57pm
52. BS 3x5 @ 320. DWOD w 225 and regular pullups 8, 9, 8, 7 then 13 supine bar pullups on third round.

I am mad there is a ban on personal atomic weapons. The founders CLEARLY intended that we brave patriots and true lovers of liberty should be able to wipe out a city if we are having a bad day. I mean, just read it...what part of "arms" dont people get? Of course they were thinking of nukes 225 years ago, they were the founders after all, omniscient gods among men who never did anything bad like owning slaves or anything...

/s
Comment by CW — January 24, 2013 at 5:33pm
53. 7RM @ 365#
260# bench: rounds of 9, 9, 6-3, 6-3, 6-3
70 supine bar rows with 25# plate on chest

#ABell_BeastMode
Comment by EJ — January 24, 2013 at 5:36pm
54. 225 BP
15,12,10,11,8 with 25lb vest
Comment by Jonathan NG — January 24, 2013 at 5:56pm
55. CSWOD: 7RM 385 PR
DWOD: @ 225 8/11/9/9/9
Comment by RobW — January 24, 2013 at 6:36pm
56. 35# vest. Because it was already loaded that way so fuck it.
Comment by RobW — January 24, 2013 at 6:37pm
57. @ABell- considering my squat that is about 1/3 of yours, not sure I should be providing input. However, even at the weights I'm lifting, I notice a huge difference in 5s vs. 3s and under. I'm reminded of John's post of his 20 rep protocal (http://talktomejohnnie.com/lifting-weights/ft-vs-st) and would say if you want to improve lifts in the 5+ range, they should be worked more often. Again, goals.
Comment by TRuss — January 24, 2013 at 6:47pm
58. SWOD 3*5 290 lbs
DWOD RX'd 220 lbs 10,8,8,7,6
Comment by Kenny — January 24, 2013 at 6:57pm
59. CSWOD: Squat 7RM @ 315, pretty please with this since it is 10 lb over my 5RM from early December. Thanks CFFB.
DWOD: Bench @ 205, 13-11-11-10-10, 55 total reps

All inside today, alas, no wolverine style.
Comment by Jaden T: M/33/71"/192LB — January 24, 2013 at 7:30pm
60. Just started CFFB this week. I did SS in the summer getting my squat up to 255x5. I started with 185x5 on Monday (significant drop in strength). I did 190 3x5 today and it was hard. Loving the workouts though. Did my bw -10 for the 9 reps and regular ring pull ups to failure. Very fun workout
Comment by wardog — January 24, 2013 at 8:10pm
61. ASWOD: 162.5
DWOD: 135# Total Reps: 53
First 2 rounds unweighted, Last 3 @10#
11,11,11,10,10
Comment by vdepal — January 24, 2013 at 9:35pm
62. remember you don't need a gun to hunt a haggis!
Comment by Baz — January 25, 2013 at 6:06am
63. ASWOD: 225 : PR!!! This was the first milestone I wanted to reach when I starting getting serious about building strength back in October. Next goal: 1.5 BW Squat!

DWOD - I wanted this to be metabolic, so I used 135# on the bench and took 60 seconds of rest between the rounds
Supine Weighted Rings: 9,8,8,7,6

Comment by Andrew K. — January 25, 2013 at 6:54am
64. ASWOD
185/185/185 failed on 3rd rep.
Body felt strong and can't be too disappointed with my lift as I have a new 5RM, which I hit twice. Pretty happy with that. Looking forward to Monday as I know I will get it. My secret squirrel sauce has been my chiro and deep tissue massages…and food and lots of sleep of course. I've been feeling great.

DWOD
BW + 10 is 180lbs
44 total reps with a 23lb homemade med. ball in a backpack.
First 2 rds. w/feet on a 17" box, body parallel w/floor.
Last 3 rds. feet on floor
Bench breakdown
9
7/2
5/4
5/4
5/2/2

For the Scientist aka Professor Booty aka Steven P.
Pre-lift/Pre-breakfast food
12oz of water and probiotic
8oz coconut milk w/protein powder
2 BCAA from Dymatize Complex 2200
Half a cup of joe.
Comment by Matt the Celiac 32/170/6'1 — January 25, 2013 at 10:55am
65. @Andrew K. - Awesome job man!! That is one of my milestones as well and stoked to see you as pumped as me hitting a PR!
Comment by Matt the Celiac 32/170/6'1 — January 25, 2013 at 10:56am
66. ASWOD: Squat 3x5 @ 185#.
DWOD: Used 155# first 3 rounds, then 135# last 2. Supine ring pull-ups @ 25# 15,10,10,10,10 = 55 total.

33/6'/174
Comment by Geoff P — January 25, 2013 at 6:23pm
67. CSWOD:
Back squat 7RM @275#

DWOD:
Bench press @ mix of 175# and 165#
Ring rows @25# - 57
Damn bumper kept shifting and falling.
Comment by Ben R 163#/5'10"/37 — January 25, 2013 at 6:51pm
68. CSWOD: Squat 7RM @ 315#
DWOD: Bench @ 195# - 25# weighted supines: 23,22,22,21,20 = 108 reps
Comment by Ingo B — January 27, 2013 at 5:33pm

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