Tuesday, 01.29.13: Daily WOD

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Complete 7 rounds:

Max Reps False Grip Pull Ups on Rings
5 Full Glute Ham Raises
10 Hollow Rocks

*Rest as needed between rounds

Post total reps to comments.

Danielle Nichols

67 Comments:

1. Are these False Grip and Hollow rock an eventual progression to a Muscle up? If so, I never thought id see one on this site.
Comment by Christopher — January 28, 2013 at 4:25pm
2. Re: muscle up - I think you'll only see "Bar Muscle-Up's" here @ CFFB. Though I agree with you that False-Grip Pullups on Rings play right into the MU progression.

Reference: http://talktomejohnnie.com/lifting-weights/mu
Comment by JeffM — January 28, 2013 at 5:24pm
3. Is there any decent substitute for the GHR? BW SLDL maybe?
Comment by Lou — January 28, 2013 at 5:35pm
4. *RDL, not SLDL.
Comment by Lou — January 28, 2013 at 5:36pm
5. I have a broken hand, any decent sub for false grip pull ups? Maybe supine ring rows?

First DWOD back since the injury.
Comment by Woodsy — January 28, 2013 at 6:12pm
6. So I don't a Glute Ham Developer neither does my Gym therefore I was wondering what would be a good replacement workout.
Comment by Carlos — January 28, 2013 at 6:35pm
7. @Lou @Carlos I do not have a GHD machine at my school but we do have a lat pulldown machine. Try locking your feet under the pads with your back facing the machine.
Comment by Brian — January 28, 2013 at 6:53pm
8. Some discussion on GHD/back extension subs a few days ago. Not saying whether any work, as I have no experience with any of them: http://www.crossfitfootball.com/page/index.php?menu=blog&page=blog&hide&id=49612

Comment by TRuss — January 28, 2013 at 6:58pm
9. @lou @carlos
Yes, what Brian said, or I've used a tire in the past - hooking me legs through one side and, well you probably get the idea; we've also done buddy GHR in the gym where one partner holds the other persons feet/calves to the ground - you miss a little ROM, but get the GHR part.
Comment by Steven Platek — January 28, 2013 at 7:00pm
10. Would abmat situps be a good substitute as long as you do fyll ROM?
Comment by Jack — January 28, 2013 at 9:59pm
11. ASWOD: Dead Lift 5RM@405(previous 3RM before starting CFFB)
DWOD: 71 total FGRPU's

@Jack, sub for what? Hollow rocks? Why would you sub those with anything? And if it's for GHD raises, in my opinion you are better off doing good mornings with a bar and light to moderate weight, at least that would hit your hamstrings.
Comment by Ryan G — January 29, 2013 at 12:34am
12. @Ryan G, i mean sub for GHD raises, since we don't have that in the globo-gym
Comment by Jack — January 29, 2013 at 1:44am
13. Jack- no. Not close. Not at all. I suggest you google glute ham raise (not GHD sit-up), punch self below the waist and come up with an applicable sub.
Comment by TRuss — January 29, 2013 at 3:31am
14. @Jack, If you can't come up with something GHD-esque, I would just do good mornings or something else that hits the hamstrings bro. Abmat sit ups are totally different, it's like subbing pull ups for bench press.
Comment by Ryan G — January 29, 2013 at 3:52am
15. @ Rayn G & TRuss
My bad, i guess i stopped reading after i saw: GHD, assuming it was about situps. Goodmornings make sense or banded goodmornings i guess
Comment by Jack — January 29, 2013 at 4:28am
16. 62 reps
Been following this programming since dec and love it. Found conventional crossfit programming didn't have enough strength stuff and especially sprinting. Thank you
Comment by austin — January 29, 2013 at 5:03am
17. CSWOD
- Rack Pull 3RM@425. Not PR, low back fatigued.
DWOD
- 7, 8, 8, 8, 7, 6, 6. 50 total.
Comment by Shawsie — January 29, 2013 at 5:10am
18. CSWOD:
Did a 1RM at 465# which is a 10# PR over my last 3RM, wanted it to be a 3RM but the first pull made me think again.

DWOD: Took about 90 sec rest, did about 56 pull ups if i counted right.
Comment by IX F.K.S. — January 29, 2013 at 5:11am
19. CSWOD:
455

DWOD: (Strict pull-ups) 13, 8, 6, 6, 6, 5, 5= 50 total
Comment by K. Lake — January 29, 2013 at 5:17am
20. Peeps - i'm after a bit more advice if I may. My work schedule has gone a bit loopy and I'm struggling to fit every programmed day in. I seem to be ok with the 3on as I follow a day behind and do it Fri-Sun. The problem is when I try to hit it during the working week. I am more often than not only getting a single day which I've been doing the squat day on (following AS). Is this the best approach? Should I alternate between dead and squat (assuming I get 1midweek session in) or is the consistency on the squat more important? Thanks in anticipation.
Comment by Baz — January 29, 2013 at 6:47am
21. Hotel gym DWOD: 7 rounds of 8 strict PU, 5 good mornings at 100#, and 10 hollow rocks.
Comment by CW — January 29, 2013 at 7:31am
22. I would say back squat is important enough that it will make up for the missing deadlift. i backsquatted exclusively for like a month last year and had a 30# pr on my dead
Comment by Logan — January 29, 2013 at 7:39am
23. Rack Pull 3RM (went from just below knee): 530#
which was a PR.

Isn't a rack pull from mid shin just a deadlift or am I wrong here? Any answers would help even if it's dick punches
Comment by Hirst 33/5'6"/175 — January 29, 2013 at 7:51am
24. ASWOD: 5rm deadlift 395(4) 5th one didn't budge...sucks. try again next week. 2nd time in 3 weeks to fail on deads....failed press yesterday and squats were brutal. Collegiate may be calling my name soon.

DWOD: Rx'd with very little rest due to time 33 total FGPU
Comment by ChrisF 33/6' 217 — January 29, 2013 at 7:59am
25. @Hirst
Mid Shin would have the bar about 2 inches or so off the deck.


Comment by Christopher — January 29, 2013 at 8:36am
26. People asking about GHR Subs....I had success doing the Iso holds in a smith rack with a bench under my knees. Not sure how that will work with the actual raises but I'm going to try it today
Comment by Andrew K. — January 29, 2013 at 8:38am
27. 7 rounds:

Max Reps False Grip Pull ups rings: 8,6,5,5,4,5 (33 total)
5 Glute Ham Raises on lat pull down machine (not all full ones)
10 hollow rocks

Added in 2 sets of hammer curls at the end 45x10,8
Comment by wardog — January 29, 2013 at 8:44am
28. week behind: Deadlift 5RM continues to increase, today @ 330. Loving the ASWOD programming.
Comment by foosha — January 29, 2013 at 9:03am
29. Also almost forgot
SWOD
Deadlift 1x5 215 (very easy) started off at 205 last week. Light weight but my grip really sucks
Comment by wardog — January 29, 2013 at 9:13am
30. SWOD: 5RM @ 245 (ditched the brace). Right hand grip is poor but getting better pretty quickly.

Did some banded pullups, pushups and other rehab work on the arm.
Comment by TRuss — January 29, 2013 at 9:17am
31. CSWOD
- Rack Pull 3RM@465. Been sick the last couple of days, so decided not to push it and kept it light.

DWOD:
Rx'd
- 8, 7, 7, 7, 7, 7, 7 = 50 total
Comment by Mopar F.K.S. — January 29, 2013 at 9:21am
32. Still got this lingering cough, but feeling a ton better so I got after it today at about 75%

CSWOD:
Rack pull 3RM: i pulled 500# and called it a day; definitely more in the tank, but don't want to stress the system too much until I am certain I am fully recovered from Flu and Bronchitis; 500 was pretty easy; no belt, probably would 3RM at about 550 I guess; actually I've never done rack pulls and this would be a PR, LOL

DWOD:
I love ring false grip pull-ups, but at home I have plastic rings which SUCK
pull-ups I went 10, 8, 9, 10, 10, 10

I liked this workout a lot and wish I felt like I could really get after it.

Weather: 59F, 79% humidity
PWO: why+creatine+water+sweet potato powder+white chili+real sweet potato

Comment by Steven Platek — January 29, 2013 at 9:38am
33. @Baz- If I were you and you can only hit four workouts a week, I'd do the following. Friday-Monday's workout, Saturday-Tuesday's workout, Sunday-Thursday's workout, whatever day you can-Friday's workout. It might tax your recovery a bit, but just get some extra sleep and eat a little bit more and you'll be just fine. Those workouts are more important than hitting the Saturday one anyway.
Comment by Green0311 — January 29, 2013 at 9:43am
34. Baz - from John:

-------------

The infamous 3 day a week CFFB.

Day 1 - Squat/Press + PU + Sprint
Day 2 - Deadlift/PC + DWOD
Day 3 - Squat/Bench + CU + DWOD and/or Sprint

Good luck.
Comment by John — October 31, 2012 at 9:07am
------------------

Also, hi Danielle.
Comment by Ingo B — January 29, 2013 at 9:45am
35. I read through the plateu/deloading articles, so I'm on the first rount of deloading on the Amateur program. Hopefully I can ride a few more progressions to get to my first set of goals.

28 JAN
SWOD
Squat 3 x 5 @ 145

29 JAN
SWOD
DL 5RM 230 - worked hard on technique

DWOD - didn't do a sub for the glute ham raises
7 Rounds
Max Reps False Grip Pullups on Rings
10 Hollow Rocks
Total Pullups: 43
Comment by mikeB — January 29, 2013 at 9:47am
36. ASWOD
DL 345 x 5
DWOD
As rx'd but shitty false grip that I coul only maintain 1 or 2 reps each set
PU 4/4/4/4/3/3/3 = 25 total
Comment by KellyG — January 29, 2013 at 10:23am
37. @baz
This is what works for me and my work/family schedule. I try not to secret squirrel it as best I can. I follow a week behind so I can make the best of my time. I can usually do 3 days sometimes a 4. So I
Day1 sq/press + dwod
Day2 dl + dwod
Day3 sq/bench/pc plus sprints if not done already in dwod
Day4 if possible will do either Fridays or sat dwod whichever works my weaknesses or "accessory" muscles more and also how I m feeling otherwise.
If anything I try to stick to the Swods.
Comment by Chris — January 29, 2013 at 11:50am
38. ASWOD: DL @ 405 for 4 reps. couldnt move the 5th.
DWOD: subbed 65 lb good mornings for GHD. took it easy today.
pullups 3/3/3/3/3/3/3
Comment by Galfano M/19/205/6' — January 29, 2013 at 12:41pm
39. @baz
I second Ingo.
Your schedule isn't ideal, but if I were you I would concentrate just on the FR/SA/SU - and kill it.
Don't stress about getting a midweek workout til your schedule lightens up. Just my two cents. Good luck.

PSWOD: RackPull 3RM@415
DWOD: 5 rounds: 5MU/5GHR/10HollowRocks - unbroken

Comment by bdc — January 29, 2013 at 1:59pm
40. 385 rack pull, but I have a question which will get people fired upnfor sure but I work at a local mcdonalds (silly for a cross fitter lol) but there are pretty healthy alternatives there for food other than fries and burgers. If someone who is good with nutrition for cross fit be willing to go to mcdonalds.com and look at the food they serve and use the meal builder they have to help me find the right things to eat there to achieve the eating requirements for this program, keep in mind I am working in the collegiate ranks of this program closer to the professional one I've been doing this for years and I have always struggled with nutrition. I am 6'1'' and weighed in at 281.4 today needless to say I play o-line. I would appreciate the help/advice. And if anyone wants to say mean and stupid shit please just refrain I'm just looking for help. And also I must mention I don't eat anything but there fruit salads grilled chicken sandwiches and regular salads so if some would take the time to check out their website and give it a peek I'd love your help. You can e-mail me at Jordan_ogrady@yahoo.com. I hope someone knowledgeable in crossfit nutrition will get in touch thanks in advance!!!!
Comment by OG — January 29, 2013 at 2:14pm
41. Snatch + Hang Snatch, 165lbs x 6, 90% from last week
Jerk Balance Heavy Double 200lbs
Rack Pull 3RM 500lbs
DWOD 39 Reps
CFSB
Comment by Carl C — January 29, 2013 at 2:22pm
42. Rack Pull (mid shin) 3 RM 645, I was actually able to get 5 reps

DWOD only 5 rounds 22 false grip pull ups
Comment by ABell — January 29, 2013 at 2:59pm
43. CSWOD:
Rack Pull 3 @ 300#

No DWOD. Had to make up some missed wods for my gym's affiliate team.

Wod 1:
4 rounds:
40 yd prowler push with 115#
10 American KB swings at 1.5 pood
Time: 4 and some change

Wod 2:
"Grace"
Time: 5:07. First time ever doin this RX'D. Wanted under 5 minutes but didn't lock out my last rep. Oh well.

-CFSB
Comment by Emily C — January 29, 2013 at 3:02pm
44. ASWOD:
deadlift 5RM at 410#: 4 reps.
5 x max strict, deadhang w/ pause, thumb over bar pull-ups. 3 minutes rest.
Comment by Caine — January 29, 2013 at 3:13pm
45. @Ferreus, from yesterday, I got mine from trainingmask.com, the 2.0. I like it, the only complaint I have is it doesn't work well with facial hair.

CSWOD 3 RM 225#

DWOD

44 false grip ring pullups. As Rx'ed, utilized elevation training mask again.

M/34/174#
Comment by Kevin D — January 29, 2013 at 3:13pm
46. CSWOD
Deadlift 3RM 500# (PR)

DWOD: 7 Rounds
10-8-7-6-5-6-6 Pull ups/5 GHD/10 Hollow Rocks
Comment by T$ — January 29, 2013 at 3:32pm
47. 1. Power Clean from 15" blocks 1RM@270
2. DOHHG Deadlift from 6" blocks (officially mid-shin) 3RM@600... this was awesome. I have never pulled 600 in any way before and I got 545x3 with some effort. I decided I would try to 1RM 600 just to see if I could and put on "War Ensemble" by Slayer and put myself in a very dark, dark place. I then pulled it three times. Pretty stoked about it.
3. Had to do ring pull-ups. I'm going to have to work on my false grip. 35 total ring pull-ups.
Comment by Capps — January 29, 2013 at 3:38pm
48. ASWOD: 285# T&G (PR)
ADWOD Rx'd: 42 FG PUs
Comment by Christopher Bates M/28/5'9/170 — January 29, 2013 at 4:46pm
49. CSWOD: 3RM@mid shin; #475
DWOD 64 false grip ring pull-ups.
My fucking hamstrings feel like they might snap.
Comment by David Mck — January 29, 2013 at 5:06pm
50. CSWOD Rack Pull 3RM 535

DWOD Strict CU, Chest to bar, 31
Comment by Mike J — January 29, 2013 at 5:31pm
51. SWOD:
3RM Rack Pull - 465

DWOD:
7 rounds of...
5 ring muscle-ups
5 GHR with 25# plate (sketchy setup)
10 hollow rocks
Comment by Tony — January 29, 2013 at 5:34pm
52. CSWOD:
3RM Rack Pull - 400
DWOD:
22
Comment by nate406 — January 29, 2013 at 5:47pm
53. CSWOD:
DL: did 5RM @ 335, felt really good

DWOD:
Subbed glut raises for 10 banded good mornings with black band.
FGPU 7-10-8-7-6-6-5 = 49
Comment by Elew 30/5'10"/200 — January 29, 2013 at 6:09pm
54. SWOD
Rack pull 3rm - below knee - 135, 225, 295, 345, 365, 385, 405, 425x1
DWOD
Max pull-up 13 8 7 7 7 7 6
5 GHR (assisted)
10 hollow rocks
Rest :90
x7

I used a lat pull down machine for GHR. Worked great. :90 rest between rounds was a little too much I think.
Comment by Lou — January 29, 2013 at 6:17pm
55. CSWOD: no rack pull. I did 7x2 sumo @ 300 (60%) with 50# of chain. 1 min between each. I chose this instead because my starting strength is always way more of an issue than my finish.

DWOD: 8/6/6/6/6/5/4 Reps false grip pull ups. Hollow body held for all pulls elbows to ribs at the top. GHRs with 35#
Comment by RobW — January 29, 2013 at 6:26pm
56. @OG- I couldn't tell if you were serious with your post or just trolling with some weird advertisement. Regardless, you peaked my interest. If you are serious, my input. You have a job and work. Good for you. No one on this board will begrudge that. I would suggest you save your money for real food per the "Nutrition" link at the top of the page. If you get price breaks while at work, it appears the "100% beef patty" is actually that and your best bet. Ditch the bun and throw a bunch of those patties on a salad. The Angus patty and "grilled chicken" have a bunch of junk in them. Skip those. The "eggs" have even weirder shit in them. Skip those too. I didn't look at the entire nutrition menu, but it appears the "whole milk" is actually whole milk. Drink a lot of that. Have a piece of fruit now and then, but not too much. PWO is best option. I personally prefer a banana and/or some berries if going fruit. Summary: beef patty you put on the Quarter Pounder, salad and milk.

http://nutrition.mcdonalds.com/getnutrition/ingredientslist.pdf
Comment by TRuss — January 29, 2013 at 6:59pm
57. 3RM DL 505
10/10/10/10/10/10/10-chest supported rows-no rings available
Comment by Jonathan NG — January 29, 2013 at 7:53pm
58. CSWOD
Dead lift 3RM @ 515#

DWOD
60 Pull Ups
Comment by EJ — January 29, 2013 at 9:51pm
59. Aswod: 230
19 reps
Comment by Vdepal — January 30, 2013 at 4:54am
60. DL: 395x5

DWOD: 32, Rx'd

Comment by Uncle Rico 205/6'/34/M — January 30, 2013 at 9:28am
61. ASWOD: 390 DL
DWOD: 60 reps, 90 sec rest
Comment by Longo — January 30, 2013 at 3:18pm
62. CSWOD: 375#

DWOD: 39
Comment by Ben R 163#/5'10"/37 — January 30, 2013 at 6:44pm
63. @TRuss
Nice response to the McD post!
Comment by Ben R — January 30, 2013 at 6:46pm
64. ASWOD
Deadlift 5 RM 285lbs (new RM for me)

DWOD
I spent most of the day watching Kelly Starrett's Creativelive.com free course so got out to the garage later then I hoped. My daughter woke up from her nap so had to scratch the DWOD.

Managed to sneak out and do:
Pull-ups 3 x max reps
9/8/7 weak compared to last week
3 x 20-30 Bar false grip assisted hangs.
Comment by Matt the Celiac — January 31, 2013 at 6:57pm
65. CSWOD: 365#. My DL blows. I think it's my set up.

DWOD: 71 total
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