Monday, 01.28.13: Daily WOD

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As many rounds as possible in 12 minutes:

30 Overhead Walking Lunge 45 lb plate
10 Ball Slams - 40 lbs

*Plate has to be locked overhead with straight arms. 
*15 lunges with right leg, 15 lunges with left leg.
*Back knee has to touch the ground to count as a rep. 

Post times to comments. 

CrossFit Football Trainer Seminar: CrossFit Hardcore West - Ft. Lauderdale, FL

63 Comments:

1. Thanks Ben and Tex for all the knowledge! Well done guys!
Comment by Bruce Boddie — January 27, 2013 at 4:57pm
2. Hey guys, I follow this program looking to increase strength and size and I am strict about following the recommended nutrition plan. I am back at school now and unfortunately the only sweet potatoes we have are served covered in vegetable oil. Does anyone have any suggestions of another good quality carb to eat instead since I want to gain size?

Thanks

Comment by Kevin — January 27, 2013 at 5:10pm
3. @Kevin, what about making your own sweet potatoes? If that isn't an option, you could try the baby food sweet potatoes. They're very portable and pretty cheap.
Comment by Ferreus — January 27, 2013 at 5:15pm
4. @Kevin,
microwave+sweet potato...pretty easy; on the other hand I posted a link to some sw potato powder the other day and that could be a good carb to drop in a shake.
Comment by Steven Platek — January 27, 2013 at 5:25pm
5. @Kevin:

Paleo, ripe bananas. In a shake, dextrose/waxy maize. Slightly less paleo, white rice. I'll guess you're in college...I would follow what Steven said and microwave sweet potatoes (or regular ones) and add some fat for palatability. Be creative.
Comment by CaseyH — January 27, 2013 at 5:34pm
6. For inquiring minds, from the FAQ:

How do I perform a Weighted Step Up?

Place bar on your back, step up on box that is tall enough when you place your foot on the box, the top of your thigh is at 90 degrees. Step up on the box so both feet are on the box then step down. Try to keep your chest up right, do not allow your torso to fall, keep a good up right position.

Comment by Ben R — January 27, 2013 at 5:56pm
7. Microwave a sweet potato and put a nice spoonful of coconut oil on top (as a solid, will melt like butter) and some cinnamon. Its the shit.
Comment by Bob W — January 27, 2013 at 5:57pm
8. @Kevin- agree with "be creative." If you are eating in a cafeteria setting, just tote your sweet potatoes in with you. Cook 'em at a friends' if you need to. Store in your mini-fridge.

While less nutritious, many in the Paleo+/Primal-sphere accept white rice as a "safe starch." Less nutritious than tubers but an option nonetheless.
Comment by TRuss — January 27, 2013 at 7:15pm
9. @Kevin,
Not sure why it took me until morning to reach this decision about your predicament, but c'mon: Find yourself a lady that cooks for you. Problem solved.
Comment by Steven Platek — January 28, 2013 at 3:51am
10. CWOD:
Step Ups 95,115,125,135,145
Press 7RM @105
DWOD:
4 rounds RX
Comment by JackM — January 28, 2013 at 4:57am
11. CSWOD
- Step ups 8@135, 155, 175, 195, 215.
- Press 7RM@150(PR)
DWOD
- 4 rounds + 12 lunges. Shoulders done.
Comment by Shawsie — January 28, 2013 at 5:22am
12. ASWOD: Squats: 3x5@255, Press 3x5@130
DWOD: 5 rounds even
Comment by Ryan G — January 28, 2013 at 6:20am
13. ASWOD
- Squat: 3x5@ 315#; belted, getting real heavy
- Press: 3x5@ 120#; 5# jump, no fractional plates; shoulders/tris cooked from Saturday

Getting a little sick so skipped DWOD
Comment by dredlocked — January 28, 2013 at 6:25am
14. Travel for work so secret squirrel hotel gym mix...

Step up with 50# db in each hand, 3 rounds, 8 per leg. Max rep strict presses with 50# DBs, 3 rounds, got 15, 12, 12 reps. DWOD lunges with 25# DB in each hand (not overhead), 10 steps out and 10 back, then 10 American swings of 50# db...6 rounds total.
Comment by CW — January 28, 2013 at 6:59am
15. ASWOD
- Squat 3x5@350 same as you dredlocked...shit's getting real. feeling heavy.
- Press 3x5@165 fail (5,4+1pp,3+2pp)
Recovery between squats has been getting longer as weight gets heavier. Took me 40 minutes this morning to warmup and get in strength. Will go back this afternoon to do DWOD.

I'm getting to the point that i stalled last time through amateur. Really hoping to break through that plateau.
Comment by ChrisF 33/6' 218 — January 28, 2013 at 7:19am
16. Long time, no posting, but here it goes.

ASWOD: Sq 3x5@306# Press 3x5@158#
DWOD: 5 rounds + 10 lunges.
Comment by Swe-Man — January 28, 2013 at 7:20am
17. Still no 100% from the flu/walking pneumoina Diagnosis, not to mention I'm pretty doped up ...

CSWOD: step ups: I went 5 sets at 185, it didn't feel heavy, my legs just felt heavy and slow and weak
press: i went light - stuck at 135, but I did a few sets there. Just not wanting to push the illness to far; it was horrible.

NO DWOD - lungs wouldn't have it.

Weather: 85% humidity, 45F
PWO: whey+water+sw potato powder+creatine
Comment by Steven Platek — January 28, 2013 at 7:51am
18. Squats @ 245. Only managed 4 per set. Real weak sauce. I'd like to blame the humidity in the garage in OK this morning but more likely my weak ass. Will reset back a little.

DWOD: 3+ rounds with not very aggressive 60# sandbag slams from shoulder. Not ready for aggressive triceps extension.

Weather at 0600 in OK: 82% humidity, 62F
PWO: egg protein powder+coconut water+unsweetened cocoa. Egg muffins for "dessert"
Comment by TRuss — January 28, 2013 at 8:08am
19. Platek and everyone else who's working out sick - A gem I learned at the cert: your immune system has finite resources. It addresses celluar repair, regardless of source of damage. If you lift,you damage cells. If you're sick, you have damaged cells. If you're eating like a moron, you damage cells. If you're all of the above, you are likely stretching the system beyond its capabilities.

Remember John's whole "life programs deloads"?
Comment by Ingo B — January 28, 2013 at 8:12am
20. What a wonderful Monday in the Carolinas.
CSWOD:
Step ups 8@ 95,135,155,185,205
Press 7RM @175
DWOD: 4 rounds + 25 lunges, subbed 40# DB swings for slam ball.
Now time to go answer 135 questions on Neuro Anatomy. Have a blessed day everybody.
Comment by Brad — January 28, 2013 at 8:19am
21. @Ingo
see, THIS (among other things I've heard) is the reason I need to hit the cert.
I love this idea "life programs deloads" - point taken and note that today was more of a going through the motions, I mean 135# presses... and 185 step-ups! but point taken, POINT TAKEN!
I might just take the rest of the week to rest; one thing I did note while being laid up sick the last five days was that my shoulder pain was virtually gone. It used to hurt EVERY morning, in a bad way, today I felt like I didn't even need to warm it up. I chalked it up to being given a cortisone shot for the illness, but the shot WAS in my ass, not my shoulder (maybe the prescriptions), but actually using the principle of parsimony, it probably is simply rest that is making it feel better.

INGO - thanks for keeping me honest. I think I just really miss training when I don't do it. ;)
Comment by Steven Platek — January 28, 2013 at 8:31am
22. CSWOD:
Weighted step ups: 65, 75, 85, 95, 100#
Press 7RM @ 73#

DWOD: used a 35# plate and a 25# plate for slams. 4 + 20 lunges.

-CFSB
Comment by Emily C — January 28, 2013 at 8:43am
23. Weighted Step-ups: 135,135,135,155,155
Press 7RM: 150# (5#pr!)

DWOD: w/ 50# slam ball: 5 rds
Comment by Hirst 33/5'6"/175 — January 28, 2013 at 9:00am
24. I've got high rise, aerial and drafting class all week (Fire Dept). What that means is 8 hours a day M-F, and then again next Mon and Tues, I'll be humping hose up and down a 7 story burn building and also flowing water. Therefore, CFFB will be minimal to none. Just because you don't see me posting doesn't mean I'm not putting in functional work this week!
Stay Safe, Train Hard,
FOM
Comment by FOM — January 28, 2013 at 10:00am
25. The conditioning workout was the hardest workout I've gone through for some reason. I didn't eat enough beforehand but still I was suprised I was ready to get sick
Comment by wardog — January 28, 2013 at 10:24am
26. ASWOD:
SQ 3X5 @ 360#
PR 3X5 @ 160#
DWOD:
5 Rnds. Even

Comment by Meat Axe 205/5'11"/27/M — January 28, 2013 at 11:06am
27. ASWOD: 210x3; 135/140/135
WOD: scaled down to 10 each knee since using a 25lb plate was only other option; 5 rounds.
GMF6
Comment by mwalsh — January 28, 2013 at 11:31am
28. Wish I didn't split my slam ball in half last workout. :(
Comment by Christopher. — January 28, 2013 at 11:34am
29. kept my step ups at 135 because it was a big box and my right hip bothers me.
Press @ 165 for 7, failed @ 175 @ 4
4 rounds of DWOD with 70 pound single arm snatch subbed for ball slams (5L + 5R)
So is everyone agreeing that sweet potatoes are the best veg/carb for Crossfit football?
Comment by Andrew T — January 28, 2013 at 11:34am
30. ASWOD: squats @ 295. nailed them. finally at 300. feels so good.
press @ 140.

DWOD: not enough time. did some evil wheels instead quickly.
Comment by Galfano M/19/205/6' — January 28, 2013 at 12:03pm
31. M/25/175
Squat 3x5@265
press 3x5@125 (need to step that up big time)
WOD Rx'd 6rds + 14 lunges

Great WOD
Comment by Micah — January 28, 2013 at 12:36pm
32. CSWOD:
Step-up 195
Press 145 (155=6)
DWOD: 4 rounds + 24 lunges (45 plate slams)
Comment by K. Lake — January 28, 2013 at 12:50pm
33. SWOD:
3x5 Squat (225#)
3x5 Press (95#)

DWOD:
25# plate
20# med ball
4 rounds + 9 slams
Comment by Lucas — January 28, 2013 at 1:05pm
34. SWOD
Squat 290
Press 122.5

DWOD
Lunges as rx'd 45# plate slam
3 rounds + 10 lunges

@Steven Platek: Someday I'll go through the motions with a 135 press (x7)!
Comment by KellyG — January 28, 2013 at 1:52pm
35. 135,155,185,190,195 on step ups
170 7RM on press. Used strong man axle.
3 full rounds on DWOD. Used 50lb slammer cause thats all I got.
Comment by Jonathan NG — January 28, 2013 at 2:00pm
36. 1. Power Snatch 2RM@225
2. Step-ups on 15" box up to 225
3. Press 7RM@205
4. 4 rounds and 30 lunges. I decided to stop being a b#tch and start doing lunges again, although my knee was about 4" off the floor for each rep. Good news is the sports hernia from way back didn't affect anything. The best news is that I now have 40 and 50# MB's to slam!
Comment by Capps — January 28, 2013 at 3:08pm
37. Squat: 220
Press: 95 (my press is garbage)
WOD: Ha! First workout after about a month off. I fell down after 4 rounds. Super dizzy. No quitting, though. I'll be back tomorrow.
Comment by Joe Auerbach — January 28, 2013 at 3:22pm
38. Weighted Step-ups (4L_4R) 18" box, 4x @ 135#, 1x @ 155#
Press 7RM 95#

DWOD- 45# plate 25# ball (heaviest I have)
3 rounds + 6 lunges
(added elevation mask @3000' to make up for my weak @$$ press)
Comment by Kevin D — January 28, 2013 at 3:24pm
39. SWOD:
Step ups - 205
7RM Press - 135

DWOD:
24 (12 down/back in my yard) Overhead Walking Lunge 45 lb plate
10 Ball Slams - 50 lbs

5 rounds

Comment by Tony — January 28, 2013 at 3:30pm
40. Step ups 185,225,245,275,295
Press 7 RM 220

DWOD = fail
2 rounds + 10 lunges. I could hardly stand after all those lunges, hats off to you guys going 5 rounds
Comment by ABell — January 28, 2013 at 3:44pm
41. ASWOD:
Back Squat 160x5x3
Press 107.5x5x3

DWOD: 3 rounds + 20 lunges

@Kevin D, which elevation mask do you have and how do you like it?
Comment by Ferreus — January 28, 2013 at 3:54pm
42. CSWOD
Set Ups 185,185,185,190,195
Press 7rm 145lbs
DWOD
4 Rounds + 26 lunges
CFSB
Comment by Carl C — January 28, 2013 at 4:10pm
43. CS:
Step ups: 135, 145, 145, 155, 165
7RM : 135

D:
3+10

Had influenza last week and has been a slow recover. Still feel weak.
Comment by nate406 — January 28, 2013 at 4:42pm
44. Aswod:
3x5 bs@ 300
3x5 press (didn't do due to intense stabbing pain in left shoulder)
Dwod:
4 rds
Comment by Caleb p — January 28, 2013 at 5:37pm
45. Step ups 135, 165, 185, 205, 225
Press 7RM 190

DWOD 3 Rounds + 4 lunges
Comment by Mike J — January 28, 2013 at 5:50pm
46. SWOD- step ups 185,195,205,215,225
7RM press@155#
DWOD- 4 rounds
Comment by Lyle N. — January 28, 2013 at 6:52pm
47. ASWOD:
sq 3x5 at 272.5#.
press 3x5 at 145#.
Comment by Caine — January 28, 2013 at 7:02pm
48. CSWOD
Step-ups: 135, 155, 175, 185, 200
Press 7RM @ 185

DWOD
3 round and 22 steps
(Subbed 15 slams with 24# ball instead of 10 with 40#)

Comment by EJ — January 28, 2013 at 7:56pm
49. ASWOD:
Squat - 3x5 @ 231
Press - 3x5 @ 110

DWOD:
4 rounds + 18 lunges
Lunges w/ 45#
Slams w/ 22# (heaviest available) for 20 reps
Comment by Matt — January 28, 2013 at 10:50pm
50. @Ingo, all of that is true, but it also releases cortisol which is known to be immuno0-suppressant. Therefore it is an all around bad idea to try and hit the gym when under the weather. Listen to your body and live to fight another day.
Comment by Jeff — January 28, 2013 at 11:10pm
51. @Ferreus

---> elevation training mask 2.0. I like it as my entire face is not covered (less perspiration than full face gas mask which I also use). It took a little getting used to but I have come to like it more than my gas mask. Only complaint- doesn't work with a beard all that well.
Comment by Kevin D — January 29, 2013 at 5:25am
52. We hit this DWOD in my CFFB class for HS kids last night. Had a 16 year old JR go 5+1 RXd after squat 265 and press 110. Bright future for him
Comment by Mex — January 29, 2013 at 7:10am
53. ASWOD: Squat @ 215
Press @ 150 (stalled on the 4th rep of the last set)

5 rounds even on Conditioning
Comment by USC_Joe 195/6'0"/22/M — January 29, 2013 at 8:59am
54. SQ: 3x5 @ 325
Press: 3x5 @ 150

DWOD: 3 Rds, Rx'd

Comment by Uncle Rico 205/6'/34/M — January 29, 2013 at 10:34am
55. ASWOD: BS 260, SP 140 4/4/3 eesh that was ugly
DWOD: 4+18. That was a good one. Looking forward to false grip, ah no.

Comment by Longo — January 29, 2013 at 12:54pm
56. PSWOD: StepUps 135/155/175/185
SP 7RM@165
DWOD: 4 rounds in 9 min.
Fucking lunges
Comment by bdc — January 29, 2013 at 1:48pm
57. ASWOD
Squat 185lbs (new 3x5 rep max)
Press 132.5lbs (new 3x5 rep max)

DWOD
During my 3rd round my 60 year old neighbor took notice of me lunging in the rain and wanted to try. Although I like his effort he was unable to get a lunge. I think it was a realization moment for him that he is not as strong as he thought. Yet just another reminder that our training is a journey not a race. I want to be as strong or stronger at 60 then I am now.

After the life lesson I finished out 4 complete rounds. Subbed a 40lb makeshift med. ball that I can't slam or it will burst open for a 40lb slam ball.
Comment by Matt the Celiac — January 29, 2013 at 4:01pm
58. ASWOD: BS 235# (PR); Press 115# (PR)
ADWOD: Not Rx'd (1/2 w/ 35#, 1/2 w/ 25# plate) 3rnds +27lunges

Damn... those lunges were killed me!
Comment by Christopher Bates M/28/5'9/170 — January 29, 2013 at 4:49pm
59. @Matt the Celiac
I'm with you man, that's motivation!

CSWOD:
Weighted step up 135,155,165,175,185
Press 7RM 110 (6) Should have had it

DWOD: 5 rounds in 12:25
25# bumper overhead, 40# slam ball
Quad felt better than I expected, still wasn't going to do 45#...
Comment by Ben R 163#/5'10"/37 — January 29, 2013 at 6:28pm
60. CSWOD: Step ups - 135, 155, 185, 195, 205#
Press 7RM - 125#

DWOD: w/50# ball - 5 rounds, 17 lunges


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