Friday, 01.25.13: Daily WOD

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Complete 7 rounds:

3 Seated Box Jumps @ 85% of 1 RM SB Jump from 1-18-13
Sprint 40 yards

*Rest a minimum of 2 minutes beween rounds

Post jump height and fastest 40 yard sprint to comments. 

Chyna Cho - CrossFit One World

54 Comments:

1. That's a pretty intense picture. Check everyone's faces out.
Comment by Ingo B — January 24, 2013 at 4:46pm
2. The girls are all intimidated and/or awestruck.

The boys are all "evaluating the posterior chain" at its finest.
Comment by EJ — January 24, 2013 at 5:38pm
3. Quick question....for the amateurs (like myself) who didn't test their seated box jump max on the 18th, how should we scale for height on the seated box jumps? Working out in 11 hours, so hopefully someone can jump on here with an answer before I workout in the morning. Thank you.
Comment by Garts21 — January 24, 2013 at 7:02pm
4. Does anyone know what the "Power Athlete" site is going to be and when it will be released?
Comment by JC — January 24, 2013 at 7:03pm
5. @Garts21- find one before the DWOD if you have the time. If not (or if so), make sure you use a height you can clear.
Comment by TRuss — January 24, 2013 at 7:10pm
6. @Garts21
Everyone's body proportions, abilities, and technique differ wildly, so there isn't a good scaling rule. Spend 5 minutes working up to an "uncomfortable" height and do 85% of that. The good news is you will know when you're approaching 100%, I guarantee it, so be careful.
Comment by Ben R — January 24, 2013 at 7:40pm
7. Thank you for the feedback.
Comment by Garts21 — January 24, 2013 at 8:08pm
8. would tuck jumps be a good sub? After cleans at the gym I'm heading over to the track and am planning to do 3 tuck jumps as high as I can then accelerate into the 40 yard sprints after the 3rd tuck jump of each round
Comment by Wardog — January 24, 2013 at 8:14pm
9. Yep... She really is that much of a badass!!!
Comment by Trose — January 24, 2013 at 8:45pm
10. @wardog..tuck jumps will work. but could you find a wall or something to jump on? maybe a hurdle to jump over?

keep up the good work too. keep eating, the results will come. just don't stop squatting.
Comment by Galfano M/19/205/6' — January 24, 2013 at 9:20pm
11. Thanks Galfano! Maybe the bleachers?......if I jump from the bottom of the bleachers to the highest step I could? And definitely. I'm only 155 lbs and 5 ft 6 but I used to only weigh 110 a few years ago. I want to get to 200 lbs. I have a high level of bodyfat for my little size tho (16-18%) hoping it'll remain there as I gain weight. I think it will from all the conditioning. That was my problem wih SS I went from 150-164 in 3 months with no conditioning so I was bound to get fatter.
Comment by wardog — January 24, 2013 at 9:54pm
12. @Steven Platek
Where do you buy your sweet potato powder?
Comment by Will R - 30/5'11"/190# — January 24, 2013 at 10:01pm
13. ASWOD: PC 5x3@192.5, barely getting these today. If next week isn't any better I am going to reset and work on form again.
DWOD: seated box jumps@ 38" or so, 40yd sprints not timed.
Comment by Ryan G — January 25, 2013 at 2:58am
14. First off, I really want to attend a cert one day when and if they come around Tampa FL. Secondly, I will not be doing that until I gain about 50 lbs of muscle and add about 200lbs to my squat...Everyone in that picture is freakin huge...

thirdly, a week behind:
power cleans 217.5x3x5
chin ups 15,10,10 w 3 minutes rest between

Dwod as rxd
Comment by SCHS 6'3/200/29 — January 25, 2013 at 3:50am
15. Rehab day 8.
SWOD: Still high rep low weight squatting, today it was 3x20 OHS @ 75. First time that the leg felt 100%, no tweaks, no twinges.
DWOD: Did 20" box step ups, (all with bad leg leading) and 50yd jogging. Felt slight pulling only during the jogging. I really wanted to push harder, but had to keep telling myself, "It's rehab, it's rehab." I have Mon-Fri pumping and high rise ops training (Fire Dept) all next week. It should be a good test on the hamstring. I'm hoping to be near or 100% once that class is done.
Train Hard, Stay Safe,
FOM

Comment by Fat Old Man — January 25, 2013 at 4:12am
16. CSWOD
- 185, 195, 205, 215, 225, 235, 245, 255
DWOD
- Rx'd 37"
Comment by Shawsie — January 25, 2013 at 5:23am
17. Friday mash up. I am a guy that only works out 3 maybe 4 days a week.
SWOD:
Bench 3x5 @285
DWOD:5 rounds
1PC +3 FS= 135,185,195,225,245= wrists limited the weight with this. They don't like being bent back.
Max Reps Supine ring pull up w/ 25lbs plate: 12,12,11,11,11=57
Comment by Brad 26/6'4/240 — January 25, 2013 at 5:35am
18. Is that a Rogue R 3 or an R 4 in the background??
Comment by Paul — January 25, 2013 at 6:27am
19. SWOD
- Snatch High Pulls: 5x3@95,105,115,115,125
- Power Snatch: 5x2@105,110,115,115,120
- Power Clean + Squat Clean + Jerk(x2): 5x1@135,150,165,175,185
- Power Clean + Squat Clean: 3x1@165

- Worked on technique, need to go a little heavier to fix flaws @ weight; focused on hitting high on the hip and brushing; tried to snatch balance but wrist wasn't happy with it

DWOD
- Completed 6 rounds (ran out of time)

- Box jumps at a little higher than waist height
- Subbed 6 broad jumps for sprints, roads are still sandy & salted; might sprint tomorrow if it's cleared up
Comment by dredlocked — January 25, 2013 at 6:46am
20. CSWOD
- 1PC + 3FS - 185, 205, 215, 225, 235

DWOD
- Rx'd 40"
Comment by Mopar F.K.S. — January 25, 2013 at 6:56am
21. thanks for the narrative about the totally irrelevant workout dredlocked. very constructive. i was wondering how much you'd snatch high pull

???????wtf
Comment by dude bro — January 25, 2013 at 7:26am
22. @dude bro: C'mon, I think that's a little harsh, I'd say it's only moderately irrelevant.
Comment by dredlocked — January 25, 2013 at 7:33am
23. Double Dang!
power cleans and front squats - sounds like a blast and would give me a second go at the 300# PC, but still sidelined from being ill.

would it be recommended to get back after these workouts next week when I am feeling up to lifting heavy things, or just pick up where the week takes me? Thanks in advance.

Comment by Steven Platek a.ka. Professor Booty — January 25, 2013 at 8:06am
24. CSWOD:
1 Power clean to 3 Front Squats
-work to heaviest set possible in 4-7 set
-185, 195, 205, 215, 220, 225, 235
-these went great, I felt I could have done 240 or 245 but I ran out of working sets

DWOD:
Complete 7 rounds
3 seated box jumps at 85% 1RM from 1/18/2013
Sprint 40 yards/ Prowler sprint 30 yards with 90#
-rest at least 2 min between rounds
-used 36’’ box, hip flexor still wounded so subbed prowler sprints instead
-still a great workout

Comment by Craftman — January 25, 2013 at 8:13am
25. Does dude bro actually post workouts or just chime in from time to time with his words of wisdom (although "i was wondering how much you'd snatch high pull" brought a snort)?
SWOD
Right arm isn't ready for real power cleans yet, but did do front squats in 3s in a real rack position for the first time in about six months. Didn't want to push too much so several sets @ 185#. Did some sandbag muscle cleans @ 60#. No pain.

DWOD:
I went the tuck jump route for reasons obvious to those who read my posts. Untimed.
Comment by TRuss — January 25, 2013 at 8:30am
26. Only had time for cleans this morning.
ASWOD: 5X3 @ 230 felt great. 5th set went up strong so rest 5 min and tried to get a pr of 255. good pull but alas shitty catch...fail.
Comment by ChrisF 33/6' 217 — January 25, 2013 at 8:49am
27. ASWOD
PC 152.5

DWOD
Seated box jumps for first time. The idea of them freaked me, but really not bad
First set just air jumped then 19/22/26/28/30/30 inches for sets 2-7.
Comment by KellyG — January 25, 2013 at 9:34am
28. @dredlocked
Let me interpret "???????wtf".
dredlocked, you have us curious, what is the reason for your altered programming? It's apparent that you're trying to become better at olympic lifting, but I for one would rather cheer you on if it's in the pursuit of competing at something e.g. CrossFit Games, weightlifting comp, as opposed to creating a secret squirrel sauce. If it's the latter, then, well, I guess you deserve the criticism.

Comment by Ben R — January 25, 2013 at 9:50am
29. Dear CFFB,

Since my Front Squat is higher than my Power Clean, can I set up a front squat at 105% of my 1RM on a rack, clean high pull 85% of my 1RM Power Clean and then immediately do my front squats?

Can I do that? Or is there a reason you chose to have heavy power cleans immediately followed by front squats?

Also, I had oatmeal this morning, am I dead?
Comment by Nate — January 25, 2013 at 10:16am
30. Nate, I would imagine they want the stimulus of catching the weight in a front rack, setting the core, and dropping for 3x front squats. Cleaning (or pulling, in your case), then dumping it before FS gives your body a break, which results in a different stimulus.

I've said it before, but it bears repeating: these guys think a LOT about the programming. Everything is very deliberate.
Comment by Ingo B — January 25, 2013 at 11:07am
31. @Will R
Sw pot powder came from some online source from which you can create your own concoctions, but here's the link for the sw pot powder:
http://proteinfactory.com/shop/Sweet-Potato/
it doesn't taste great, but well blended with coconut milk it isn't so terrible, sort of like drinking a pumpkin pie (not my favorite)
Comment by Steven Platek — January 25, 2013 at 11:07am
32. Has anyone given Crossfit Balboa's programming a shot? I think it has many of the same principles of CFFB and it looks like it might fit into an hour a little better (busy season is coming up and I have to work out, shower, change etc during lunch).
Comment by NBP — January 25, 2013 at 11:15am
33. sorry dredlocked i was just fucking around.

oh and truss here are my numbers from today:
CSWOD
225,245,255,275,290,305
Comment by dude bro — January 25, 2013 at 11:58am
34. ASWOD
5X3 PC @ 155#

DWOD
Subbed tuck jumps
Comment by Lucas — January 25, 2013 at 12:02pm
35. NBP,

Balboa is Fun unless they change the strength portion to Overhead squats; in which case it sucks. It is also secretly programmed by people of this site.

The guy that did the strength portion is probably the coolest, most intelligent, handsome, good at life person I've ever seen.

Don't tell anyone.
Comment by Nate — January 25, 2013 at 12:37pm
36. Wasn't able to do S/DWOD from yesterday so did it today.
CSWOD:
Squat: 7 RM @ 295

DWOD:
Bench @ 212.5
15-13-11-11-12 = 62 SRPU
Comment by Elew 30/5'10"/200 — January 25, 2013 at 1:20pm
37. Damn fine numbers, bro. If a guy's gonna bust balls, give us the workout posts too.
Comment by TRuss — January 25, 2013 at 1:29pm
38. Dammit, did I get trolled by Nate, a Balboan staffer? Well played, if so. Should've known from the oatmeal question.

My co-worker buddy is following CF Balboa. It's also strength-based with smart conditioning, but is more GPP, less Power Athlete.
Comment by Ingo B — January 25, 2013 at 3:10pm
39. CSWOD
225/245/265/275/285
DWOD
42" box jump/did 20 yard shuttle's instead of 40
Comment by T$ — January 25, 2013 at 3:22pm
40. ASWOD:
5x3 power cleans at 200#.

SCHS: Don't pass up a great opportunity. Although it's not a cert, going down to Baltimore to compete at Occupy Strength was one of the best decisions I've made. I was undoubtedly the smallest (male) there, but met some great people and had an awesome time. In those case, I'd say sooner is better.
Comment by Caine — January 25, 2013 at 3:26pm
41. SWOD:
PC/FS Complex - 225/245/265/275/285/300 (However, 300 was not a PC)

DWOD:
40ish inches/No times

Comment by Tony — January 25, 2013 at 3:29pm
42. 1. Power Clean + FSQ x 3 up to 260... pretty substandard but my whole body was pretty cashed after yesterday...
2. Used 33" box and fastest 40 was 5.29 on grass and in sneaks. Not bad for 5'10, 255 and 34 years old. Fastest I've run in a while...
Comment by Capps — January 25, 2013 at 3:31pm
43. Anyone know of a good BCAA powder that doesn't have sugar or sweetner (real or artifical)? I've been using X-tend from Scivation, but it's become too sweet for my liking.
Comment by Ferreus — January 25, 2013 at 3:34pm
44. @Ferreus
I use Optimum Nutrition unflavored instantized 5000 powder. Cheap and gets the job done without sweeteners. No flavor at all though.
Comment by Ben R — January 25, 2013 at 4:25pm
45. ASWOD: 185 (for the last 2 sets).
Comment by mwalsh — January 25, 2013 at 4:37pm
46. Formerly SCH, switching name (for anyone who cares) and back to regular workouts. A week behind, humbled.
PC: 5x3x175, form was meh. Too in my head with any deadlift related setup now. Chins: 15, 10, 7. Dwod: 15, 8, 10. Easy to look badass slamming a 14# sledge in a snow storm.

@ferreus: I was in the same boat as you. I switched to a leucine only powder. It's the only bcaa proven to give that anabolic flip/insulin response and I was tired of bcaas. You can find it bulk online for cheap then add to your whey. Curious if anyone else has a go-to bcaa brand also!
Comment by CaseyH — January 25, 2013 at 4:41pm
47. CSWOD @ 235. Felt good. Squats felt easy after yesterday. Midline is toasty though.
DWOD: Snow and ice so I subbed DUs. I didn't have a 1RM so I did the WOD @ 40". It felt right.
Comment by RobW — January 25, 2013 at 5:11pm
48. ASWOD 5x3 @ 202.5. DWOD did max height jumps from sitting, seemed to be getting about waist height. Had to sub 10 secs of cycling with very high resistance, nowhere to sprint.
Comment by CW — January 25, 2013 at 5:45pm
49. CSWOD 225, 245, 265, 275

DWOD Used 34" box
Comment by Mike J — January 25, 2013 at 6:05pm
50. CSWOD
225/245/265/275/285/300

DWOD
42" box
subbed 20 yds. down and back instead of straight 40
Comment by EJ — January 25, 2013 at 6:26pm
51. SWOD- 185,195,205,215,225,235,245
DWOD- 36"/no times
Comment by Lyle N. — January 25, 2013 at 7:02pm
52. PC+3fs 230. Legs are toast!
Dwod at 46" forgot to rest btw rounds. 5:11
Comment by Zac Hunter — January 25, 2013 at 7:58pm
53. CSWOD:
5x175#
Legs still a mess so no sprints/jumps yet.
Comment by Ben R 163#/5'10"/37 — January 26, 2013 at 1:45pm
54. ASWOD
PC 5x3 157.5lbs

No DWOD today
Comment by Matt the Celiac — January 26, 2013 at 8:43pm

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