Saturday, 01.26.13: Daily WOD

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Complete as many rounds as possible in 10 minutes:

5 Any Way Overhead - 185 lbs
7 Ball Slams 40 lbs
9 Push Ups 

*Any Way Overhead means just that. You can press, push press, push jerk, split jerk, rack jerk or any other way overhead. You can start and finish in a rack.

Post rounds completed to comments.

Terry Rose

54 Comments:

1. Bad ass. Great pic Trose!!!! I hope the northwest is treating you well.
Comment by Kyle Boyer — January 25, 2013 at 4:39pm
2. Get some thinner plates
Comment by Dave — January 25, 2013 at 4:52pm
3. Thanks John for the program. Its been kicking my ass lately.


Comment by Dirty — January 25, 2013 at 6:01pm
4. But thicker plates look so much better ;)
Comment by EJ — January 25, 2013 at 6:27pm
5. That's a strange place to store weights.
Comment by Info B — January 25, 2013 at 6:36pm
6. A legend. Nice. I do prefer pics of Chyna, just for the record.
Comment by TRuss — January 25, 2013 at 6:39pm
7. TRose strikes again!
Comment by Jaden T: M/33/71"/192 — January 25, 2013 at 6:45pm
8. The shirt don't lie!
Comment by Ben R — January 25, 2013 at 6:48pm
9. What weight should I be using relative to my press/ push press/ jerk 1RM? 185 is not realistic for me
Comment by austin — January 25, 2013 at 6:57pm
10. @Ingo B
Just read your comment from Thursday. I'm sorry for your loss. Glad you found another pallet, and wish you well in breaking it in. And find a way to keep facility's paws off it, maybe piss on it and write a note that a curse will be put on anyone who touches it.
Comment by Ben R 163#/5'10"/37 — January 25, 2013 at 7:00pm
11. @austin
AHAP (as heavy as possible) and embrace the suck.
Comment by Ben R — January 25, 2013 at 7:02pm
12. too strong!
Comment by zv — January 25, 2013 at 7:14pm
13. Nice shirt for an ex-track coach!!!
Comment by LMS — January 25, 2013 at 7:40pm
14. Looks fun and quick. I'm gonna add in some interval runs for some conditioning. The 75 yard sprints on Monday proved My conditioning is pathetic
Comment by wardog — January 25, 2013 at 7:52pm
15. Sick pull. Good to see TGNW hasn't slowed you down bro.
Comment by Ben CFTimp — January 25, 2013 at 7:52pm
16. Thanks, Ben R. I emailed them & asked to get it back. I explained how I am using it, then suggested a Prowler or sled instead, budget allowing. Lemonade out of lemons (hopefully)
Comment by Ingo B — January 25, 2013 at 8:04pm
17. Also very strong dude.

Instead of med ball slams I'm doing this workout in my basement and gonna sub in fake plate slams with a 45 lb plate
Comment by wardog — January 25, 2013 at 8:23pm
18. DWOD: Scaled initially to 160, after first round dropped to 155. 20 pound slam ball is the heaviest we have. Chest still beat up from Thursday, only did 4 rounds + 1 overhead.
Comment by Ryan G — January 26, 2013 at 2:29am
19. Just agreed to do USAPL meet in june. based on my numbers now I should do pretty good in the raw #198 class. Im gonna rep CFFB the whole way through. It got me this far, why change up the programming now... Hopefully by june ill be pulling over #500, squatting close to #500 and benching near #300. Haven't done 1RM since the last time they were programmed. Im really looking forward to posting good numbers off of the power athlete program. can not wait to reap the benefits in the comp. Looking to crush GORUCK in bitter cold February too.
Comment by David Mck — January 26, 2013 at 5:06am
20. I agree: the shirt says it all! I need that.

@David Mck: I too agreed to do a USAPL meet, Powerlift for Pink fundraiser in April, I think. Hopefully being back on CFFB will get me a nice total - goals: Squat: 405(ish) (very questionable); Bench 300; DL 575-600


Comment by Steven Platek — January 26, 2013 at 5:18am
21. @Steve, thats awesome. Such a good endorsement of this crew. Im doing a pretty casual meet to start. I come from a gym that is populated by old and young power lifters and lots of Body building competitors, its also home to some big strongmen folks too. I get tons of shit for my workouts, snatching gets all kinds of looks, burpees practically get me laughed out of there. Box jumps impede my squat strength, etc... what better way to validate the programing than win a meet. I signed up for a midwest strongman comp too, takes place in July. Pretty pumped about that one also. Other than the Log press i can clean up pretty well, I figure if I can jerk 225 on the log I have a pretty good chance of winning, #198 guy winning a strongman comp filled with a bunch of big bellied 300+ dudes would be awesome! Owe it ALL to this programming. 1+yr strict on the CFFB bandwagon, results are phenomenal. All i have to worry about now is which CFFB shirt to wear at the meets.
Comment by David Mck — January 26, 2013 at 5:30am
22. DWOD
- 5 rounds. PP first 4, switched to PJ for 5 because I was running out of time.
Comment by Shawsie — January 26, 2013 at 6:31am
23. Hey everyone new to this program, just wanted to know what is a good sub for the ball slams.
Comment by Ruben Perez — January 26, 2013 at 7:06am
24. Ruben People normally suggest plate slams, if this is not an option you could maybe sub KB swings - not ideal but just gotta improvise.

Comment by chris s — January 26, 2013 at 7:19am
25. Overheads at 125, subbed 1.5pood KB goblet squats for slamballs.
5 rounds + 3 Overheads. Finished the 6th round after time expired.
Stay Safe, Train Hard,
FOM
Comment by Fat Old Man — January 26, 2013 at 7:31am
26. @ DavidMCK- Care to share how/if youve been incorporating rucks or any other longer training sessions to prepare for GORUCK with CFFB. I plan on doing a GORUCK in May possibly and would be curious to know how your going about it.
Comment by Ryan — January 26, 2013 at 7:59am
27. Been doing CFFB for about 4 months now, first time post. I started to plateau with all the lifts in the last few weeks. After some searching I read the CFJ article about deloading, so I just started that yesterday.

5 Any Way Overhead 95 lbs
7 Ball Slams 30(?) lbs (heaviest ball there, wasn't labeled)
9 Push Ups

6 rounds + 4 overheads
Comment by michael — January 26, 2013 at 8:31am
28. @michael
Watch this video on the amateur progression with CFFB's Ben Oliver. He talked about how to keep the progression going once your lift stall:
http://journal.crossfit.com/2012/06/cffootball-amateurprogression.tpl
Also, read this by John about deloading:
http://talktomejohnnie.com/training/jager-bombs-pound-town
Comment by Ben R — January 26, 2013 at 9:12am
29. @David Mck - yeah my meet is pretty laid back too - they say it's only going to be CF-ers and it's for charity so I am hoping not to get embarrassed too much. I pulled an ugly 600 a few months ago, hitchy and nasty, would love to get one that's legit on the books.
Good for you for getting out and repping CFFB and competing! Keep us posted on your results.
Comment by Steven Platek — January 26, 2013 at 9:33am
30. That guy in the picture is a pussy!
Comment by McQ — January 26, 2013 at 9:34am
31. @Ryan-
I have used this programming in conjunction with training for a few GORUCK Challenges myself. I basically follow CFFB as written, then throw in a 3-5 mile run Tuesday night after WOD, and a good solid ruck Friday night after WOD. I tend to take Sat and Sun completely off because I'm an old fuck (32) and it helps me recover big time. As the event get closer I may add another ruck or run in if I feel like I need the work. As always with GRC and CFFB, don't overthink it, just be as prepared as you can and go in with tough feet and a hard mind. You'll do fine.
Comment by Bob W. — January 26, 2013 at 9:50am
32. 5 Rounds + 3 Push Jerks
Comment by Tony — January 26, 2013 at 9:53am
33. Going to be in Fayetteville, NC for the next couple weeks. Anyone know of a good, CFFB friendly gyms in the area? Thanks for any input.
Comment by Tone FKS — January 26, 2013 at 10:02am
34. 5 Rounds
5 Push Press - 130, 115, 115, 115, 115
7 Plate Slams - 45#
9 Push Ups

Comment by Andrew K. — January 26, 2013 at 10:38am
35. Actually went o the gym so i could do te med ball slams

Shoulder press 80 lbs
7 ball slams 30 lbs
9 push ups

7 rounds completed in 10 minutes
Some of the hardest 10 minutes of my life. I was suprised.
Comment by wardog — January 26, 2013 at 11:08am
36. Thanks for the feedback Bob W. I was thinking of something similar
Comment by Ryan N — January 26, 2013 at 11:42am
37. 5 rounds with 155#, mostly push jerks, and 45# db swings instead of ball slams.
Comment by CW — January 26, 2013 at 12:03pm
38. 4 rnds + 5 ovrhd (185lb) + 4 ball slams 40lb)

Surprised to see so many scaled today.
Comment by Crow — January 26, 2013 at 12:03pm
39. 7 rounds as RX'd
Comment by EJ — January 26, 2013 at 12:14pm
40. Oops, subbed 35 lbs. KB bombs instead of ball slams. No slam balls around.
Comment by EJ — January 26, 2013 at 12:16pm
41. Scaled to 155# and my slam ball is only 25#. Did hand release pushups.

4 rounds

34/175#
Comment by Kevin D — January 26, 2013 at 12:25pm
42. 2 rnds 135 push press
1 rnd 135 push jerk
1 rnd 115 push press
1 rnd 115 push press/push jerk
+ 3 115 split jerk.
Slams and push ups as rx'd
Comment by KellyG — January 26, 2013 at 12:40pm
43. realized it was a bit heavy after the clock started so modified to 3/7/9 with 135 clean+push press. 6 rounds in 10:30
Comment by mwalsh — January 26, 2013 at 1:40pm
44. 7 rounds. 185 overheads. 14 ball slams (20lbs). 9 chest to deck push-ups. OORAH
Comment by Nicholas Christopoulos — January 26, 2013 at 1:51pm
45. DWOD
- 5 rounds + 5 overhead
- Scaled to 170# overhead; ball slams with 30# ball from 20" box because ball rebounds so much
Comment by dredlocked — January 26, 2013 at 2:11pm
46. @dredlocked- what's up with actually doing the WOD posted? Dude broncos gonna be disappointed.
Comment by TRuss — January 26, 2013 at 4:34pm
47. ^Broncos? Auto correct strikes again.
Comment by TRuss — January 26, 2013 at 4:35pm
48. Boarded w kids all day!!! Long effin weekend!!!
Comment by Bert — January 26, 2013 at 6:15pm
49. Anyone use 45# bumperplate as a sub?
Comment by Fitz — January 26, 2013 at 6:35pm
50. @ Ben R
Thanks for the links. I'll check those out. The deloading link may be the one I was watching earlier.
Comment by michael — January 26, 2013 at 7:35pm
51. 4 rounds - 3 rounds + 3 oh through wife started babbling to me, wasted about 2:30 on the clock. Wrapped up round 4 after time expired
125#; subbed 45# plate slam
Comment by vdepal — January 26, 2013 at 8:18pm
52. 185# overhead, 2 pood db swings and hand release pushups
4rds

Was push press until last round, went push jerk on the first 2 then split on the last 3. Front of the shoulder torched.
6"0"/195/22
Comment by USC_Joe — January 26, 2013 at 8:51pm
53. I was not expecting this to suck so bad! Got to round 3 & realised the next 7+ minutes were going to hurt! Loved it....after :D
Comment by Burkatron — January 27, 2013 at 3:53pm
54. This is one helluva storm!!! Long weekend!!!
Comment by Ella — January 27, 2013 at 4:41pm

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