Thursday, 01.31.13: Daily WOD

Sprints

Complete:

6 x 60 yard

*Rest as needed between efforts.
*If weather does not permit for sprints, sub with 8 x 50 yard prowler/dog sled push with 180 lbs.

Post fastest times to comments.

David Worsham: 82nd Airborne Divison - Fort Bragg, NC

80 Comments:

1.	Are we doing the entire SWOD after the Sprints, or just the Evil Wheels? Comment by Christopher — January 30, 2013 at 4:10pm
2.	Death from above, hooah! Comment by Ben R — January 30, 2013 at 4:18pm
3.	Hooah? Haha what is that? Maybe you should be a real man and get a green hat. Comment by Pete pavlic — January 30, 2013 at 4:35pm
4.	Tucker, my bad. Comment by Drew — January 30, 2013 at 4:35pm
5.	What Christopher said? Is it the entire swod after the sprints or evil wheels? Comment by OG — January 30, 2013 at 5:10pm
6.	Been following the program for about a year and a half. Had my gallbladder removed this morning. Was wondering if anyone from the CFFB nation has had to deal with this and what the recovery time was? Thanks Comment by Rob D — January 30, 2013 at 5:13pm
7.	Lift weights. Run Evil Wheels Comment by John — January 30, 2013 at 5:18pm
8.	i had an ischemic bowel about 3 years ago..half of both intestine removed..I started Starting Strenght about 6 weeks post op..eased back into the main lifts...never had a problem...but I have a HUGE scar down my belly, not sure how serious your gall bladder wound is. Gotta love Tucker gym!!! Comment by k. barry — January 30, 2013 at 5:22pm
9.	Simple. Don't forget eat. Comment by David McK — January 30, 2013 at 7:46pm
10.	@Rob D I donated a kidney 4 years ago and it took a good two months to get going again. Remember anytime they cut into the abdominal wall you run the risk of a hernia. After the first month you feel like you are are back, but I would wait two before really jumping into anything. 6 weeks minimum to start lifting major lifts. Without the abdominal pressure you need on the big lifts you are running risks of hurting your spine too. Be careful and good luck. Comment by Otto — January 30, 2013 at 10:03pm
11.	ASWOD: Squat 3x5@260, only got 4 on second set, felt too light headed to risk a 5th rep. I'll be doing this weight again on Monday I guess. First and third sets were successful though. Bench 3x5@205 no problem. DWOD: 6x60 yd sprints untimed, + 100 evil wheels. Comment by Ryan G — January 31, 2013 at 1:25am
12.	CSWOD: Squat 5RM @225 CG Bench 2RM @180 75% of 2RM @135 reps at 10 DWOD: 6x60 then 100 evil wheels Comment by JackM — January 31, 2013 at 4:52am
13.	CSWOD: Squats 5RM 320# felt good but I could tell I was tired. BP 2RM - 245# then 11 at 185# DWOD sprints untimed with the walk back for rest. Evil wheels untimed too, set of 30, 25, 20, 15 and 10 Comment by IX F.K.S. — January 31, 2013 at 5:00am
14.	CSWOD: BS 5RM 365# CGBP 2RM - 245# (f2), then 11 at 185# Just now feel like I am getting back from being sick all week. Not 100%, but definitely better than earlier in the week. DWOD: Rx'd - sprints untimed with the walk back for rest. Evil wheels untimed, set of 25, 25, 20, 15 and 15 Comment by Mopar F.K.S. — January 31, 2013 at 5:19am
15.	CSWOD - Squat 5RM@360(PR, felt easy) - CGBP 2RM@255(f2). 12@195. DWOD - Sprints Rx'd. - 109xEvil Wheel Comment by Shawsie — January 31, 2013 at 5:30am
16.	speaking of lightheadedness, does anyone know why some lifts have that effect and some dont? for me presses cause it, but none of the other lifts do. Comment by Rick G. — January 31, 2013 at 5:47am
17.	@Rob D It depends on what type of procedure they used. I had laparoscopic surgery to get my appendix out a few years ago. After a week I felt 85% at least, and about 2 weeks max was at 100% because they just make 3 small holes with no incision. If they did it laparoscopically recovery should be short, however, if they had to make an incision then it will be more like how @Otto describes. Comment by Elew — January 31, 2013 at 5:48am
18.	Had a gastrojejunostomy a few years back. Took me a little over two months to get back into the swing of things. Comment by Smuggler — January 31, 2013 at 6:01am
19.	ASWOD 3x5 BS @ 300 3x5 BP @ 280 DWOD 6x60m sprint Comment by caleb P — January 31, 2013 at 6:12am
20.	Took Tuesday off to get over a cold. ASWOD - Squat: 3x5 @ 320#; belted, felt solid - Bench: 3x5 @ 190#; felt pretty good DWOD - Pouring rain in Boston this AM and no space to push Prowler with classes going on - Messed around with double unders and pushups (class WOD); pushups still get me(and all pressing) Comment by dredlocked — January 31, 2013 at 6:36am
21.	Back Squat 5RM: 330# CGBP 2RM: 260# DWOD: Sprints RX'd 100 Evil Wheels Comment by Hirst 33/5'6"/175 — January 31, 2013 at 7:06am
22.	Medic thinks I may have strained my biceps tendon. Icing, NSAIDS and rest for the upper body stuff for a while. SWOD Squat 3 x 5 @ 150 Feeling good on these, hoping to ride this progression further. DWOD 6 x 60 sprints fastest time 8.07 Comment by mikeB — January 31, 2013 at 7:09am
23.	Hey guys just moved up to collegiate and was wondering how many sets should it take to find your squat 5 rep max? Thank you for any answers Comment by phil — January 31, 2013 at 7:20am
24.	Started CFFB at the beginning of the year and LOVE it! I just switched to doing high bar back squats, and WOW what a difference. I feel so much more "free." I can just focus on moving the weight instead of having to think if I'm in the right positions. Anyways, I'm excited at continuing high bar squats! Comment by Shaun F — January 31, 2013 at 7:23am
25.	so yesterday morning when I left for campus it was 71 degrees F; this morning outside my garage while I was training: 29 degrees F... WTF? 40 degree change in about 24 hours.... CSWOD: Squat: 146kg (probably technically a PR, not sure when I did 5RM last, but felt heavier than I thought it should. Coughing was pretty out of control) Close grip Bench: I worked up to 205 (no spotter in the garage) 10 reps at 75% DWOD: did 3 sets and the cough came back so I played it smart. those three felt really fast. I really tried to employ some of the arm work that was featured in the CrossFit Journal Sprint mechanics vid - awesome stuff! Evil Wheels: done. btw, this is the perfect name for this exercise. Post-workout: mobility/stretching - btw, anyone watching the K-start seminar on CreativeLIVE - pretty good stuff yesterday, from what I could catch between classes; looking forward to some more today. PWO: h2o+GF whey+creatine+sweet potato powder+1/2 banana Weather: Cold as fuck! (for Georgia!) Comment by Steven Platek a.ka. Professor Booty — January 31, 2013 at 8:50am
26.	@mikeB - take it easy bro; about 2 years ago while preparing for the OPEN i completely tore my distal biceps tendon - horrible injury. Rehab to relative strength (pull-up/muscle-up) took about 9 months or so. The Doc said i'd probably had a strained tendon for a while for it to have completely severed without a traumatic hit. Keep it safe; (p)rehab. good luck on recovery. Also, re the CF Games OPEN: we ought to run a CFFB/PowerAthlete in house competition for the OPEN, maybe a buy in, winner takes the pot? LOL Comment by Steven Platek — January 31, 2013 at 8:54am
27.	@phil Since you just moved from amateur to collegiate you should have a pretty good idea of what heavy 5s feel like. I would just shoot a bit above where you ended your 3x5s since you only have to do 1 set of 5 and not 3. Just a starting place. And just warm up similarly to how you did for your 3x5s Comment by Carl C — January 31, 2013 at 8:58am
28.	Marrying an American in 2005 seemed like a smart thing to do, thinking by now she would have agreed to move to La Jolla, CA but she likes it here in Canada. Perhaps she should go run 6x60 yard sprints outside when it is -13 degrees celsius with the windchill. Sprinting into the wind was a great challenge! Thank God for Under Armour Cold Gear. Comment by Garts21 — January 31, 2013 at 9:23am
29.	week behind ASWOD Squat 3x5 @ 220. Surprising and satisfying to get it on my first try, considering it took me three days of attempts to get 3x5 @ 217.5. Go figure! Volkswagen 4.0 WRECKED me. Bench is super weak and dragging behind. Had to drop weight, sets were 205/205/195/185/175. (175 was too light even for the last set) Comment by foosha — January 31, 2013 at 9:36am
30.	anybody know the origin of the T. Rice Conditioning test? I programmed it for my class for Saturday and would like a little more knowledge of how it has been used before. Comment by Mex — January 31, 2013 at 10:10am
31.	PS ..I googled the shit out of it. no dice Comment by Mex — January 31, 2013 at 10:32am
32.	CSWOD: Squat 5RM- 305#, I know this is nothing compared to many people on this site but its a PR for a very tough lift for us tall, long-legged folk Close Grip Bench- 207.5 2RM got 1.5 reps at 210, then 16 reps at 155# DWOD: 8x50 yard "Santa's Sled" sprints at 180# -25 yards out and back, 25 sec on carpet 100 Evil wheels- 7:29 Comment by Craftman — January 31, 2013 at 10:46am
33.	SWOD Squat 3x5 200 lbs Bench 3x5 155 lbs *Added Parallel Dips BWx10, 10 lbs x 10, 25 lbs x 10 Sprints 6x10 second treadmill sprints on 12.4 mph (highest could go up to) Comment by Wardog — January 31, 2013 at 10:52am
34.	@CFFB staff - confirmation on no EW for amateurs? 4 hours till I hit the gym and I just want to confirm. I like some core work! My CAPTCHA is "C4C4", does that mean I'm da bomb? Comment by CW — January 31, 2013 at 11:14am
35.	@Mex, I believe Todd Rice was John's S&C coach at Cal. Comment by Shawsie — January 31, 2013 at 11:27am
36.	ASWOD: Squat 3x5 355# Bench 3x5 270# DWOD: 7x50's untimed Comment by ChrisF 33/6' 217 — January 31, 2013 at 11:34am
37.	warm up: ladder drills ASWOD: squat @ 300. felt so good to finally pass 300. i squatted 315 once about a month ago too. awesome. ran out of time for bench and sprints. @steven platek..what subject do you teach? wish you were my professor! Comment by Galfano M/19/205/6' — January 31, 2013 at 11:47am
38.	Also, notes on mobility seminar presentation: http://goo.gl/SLfVE It is a google document, anyone can edit and contribute. Comment by Galfano M/19/205/6' — January 31, 2013 at 12:02pm
39.	SQ 5RM @ 350 CGBP 2RM @ 265, 200x15 6x60y Hill SPR - untimed 100 EW - 25/25/20/15/15 Comment by bdc — January 31, 2013 at 12:24pm
40.	CSWOD 5RM squat - 275# (1f/285#, 0f/285#) hips/pelvic area was tight 2RM CG Bench - 200# 11@150# (75%) DWOD (Michigan, 17-degrees outside, blowing snow) Fastest sprint - 7.70 (rested approximately 90 sec b/t efforts) Shoveled snow off sidewalk and did outside, had hard time getting footing for full explosiveness, but did as good as I could. I have to work in this crap, figure I might as well train as much as possible in it as well. M/34/174# Comment by Kevin D — January 31, 2013 at 12:53pm
41.	ASWOD Squat-295 Bench 190 DWOD as rx'd times of fat/old/slow x 2 each Comment by KellyG — January 31, 2013 at 1:13pm
42.	ASWOD Squat-295 Bench 190 DWOD as rx'd times of fat/old/slow x 2 each Comment by KellyG — January 31, 2013 at 1:15pm
43.	Totally random question.. but what do the good people of CFFB Nation think of subbing Nordic curls for any GHD related workouts that come up? Comment by Football Fan — January 31, 2013 at 1:39pm
44.	@Galfano - I teach neuroscience, evolutionary psychology and biology, and human sexuality. It's pretty fun stuff. Comment by Steven Platek — January 31, 2013 at 2:08pm
45.	@Steven Platek human sexuality? At a college? That class must be standing room only! We had a class called that but it was in the Women's Studies department and was all about man hating for 3 hours a week. Comment by Craftman — January 31, 2013 at 2:19pm
46.	Thanks guys for the feedback. I did have the laparoscopic surgery to remove the gallbladder, the doctor also repaired a hernia in my naval that I didn't even know I had. Looking forward to getting back at it soon, will take my time though. Trying to attend the cert in Columbia, MD later this month,but we'll see. Comment by Rob D — January 31, 2013 at 2:20pm
47.	@Craftman - yes in a college, the psychology of human sexuality; I teach it mostly from a mating standpoint, like what we find sexy in the opposite sex, why, what brain areas are involved, shit like that. It's usually pretty full and I'm generally known around campus as the Prof that can bring any topic back to sex. Not a bad rap I guess and not a bad job: spend all day talking about sex (fortunately, my wife studies the same thing so I don't get in trouble for it. Comment by Steven Platek — January 31, 2013 at 2:45pm
48.	@Steven P. NICCCEEEE *insert double thumbs up Comment by Craftman — January 31, 2013 at 2:57pm
49.	Platek - please please please tell me there's a lab requirement for that class. New meaning to the phrase "hands-on learning". Comment by Ingo B — January 31, 2013 at 3:03pm
50.	Doubling up today since I missed Tuesday: ASWOD Back Squat 165x5x3 Bench 165x5x3 Deadlift 235x5 DWOD tonight Comment by Ferreus — January 31, 2013 at 3:03pm
51.	@Shawsie....thanks man! Comment by Mex — January 31, 2013 at 3:13pm
52.	CSWOD: 5rm @ 385. Close grip bench @ 245, 15 Max reps @ 185. Skipped the SWOD unfortunately, scheduled a message and ran out of time. I REALLY want to hit that fucking prowler. Im gonna try to work it in in the next two days... and those evil wheels... Comment by David Mck — January 31, 2013 at 3:21pm
53.	@ingo: lab would get me fired, remember I am part of the team that showed SEMEN has anti-depressant properties!!! Comment by Steven Platek — January 31, 2013 at 4:04pm
54.	1. Power Snatch from 15" blocks 1RM@220 2. Back Squat 5RM@440 3. Close Grip Bench 2RM@365, 10x275 4. 8x50 Prowler Push @ 180 (un-timed) 5. 100 Evil Wheels Comment by Capps — January 31, 2013 at 4:13pm
55.	Clean + Hang Clean & Jerk 265, failed the jerk on 280 3x1 @ 240 Snatch Push Press Heavy Double 210 Squat 5RM 415 pr Close Grip Bench 2RM 285, 10 reps @ 215 CFSB Comment by Carl C — January 31, 2013 at 4:14pm
56.	CSWOD 5RM squat - 405# 2RM CG Bench - 300# 12 @ 225# DWOD rx'd (no timer) Comment by EJ — January 31, 2013 at 4:32pm
57.	SWOD-squat 3x5@ Close grip Bench 3x5@235 DWOD rxd-fastest 7:47 Comment by jake D — January 31, 2013 at 4:32pm
58.	CSWOD 5RM squat - 405# 2RM CG Bench - 300# 12 @ 225# DWOD rx'd (no timer) Comment by EJ — January 31, 2013 at 4:33pm
59.	SWOD-squat 3x5@ Close grip Bench 3x5@235 DWOD rxd-fastest 7:47 Comment by jake D — January 31, 2013 at 4:34pm
60.	BS 3x5 @ 325 BP 3x5 @ 250. Nowhere to run and bad conditions so no DWOD. Comment by CW — January 31, 2013 at 4:52pm
61.	CSWOD Squat, 430x2, 420x3 Close grip bench 300, 10@225 DWOD Sprints Completed, Evil Wheels 5min AMRAP Comment by Mike J — January 31, 2013 at 5:02pm
62.	SWOD: 5RM Squat - 365 2RM close grip bench - 265 (10x205) DWOD: Completed Comment by Tony — January 31, 2013 at 5:15pm
63.	Squat 5 RM 515 Close Grip Bench 2 RM 370. 10@275 Comment by ABell — January 31, 2013 at 5:17pm
64.	ASWOD: Squat @ 225 Bench @ 210 Sprints as Rx'd. Rested 3 minutes in between. Comment by USC_Joe 195/6'0"/22/M — January 31, 2013 at 5:19pm
65.	CSWOD: CGBP: 2 RM @ 255 - 16 reps at 192.5 Squat: 5RM @ 315 DWOD: Sprints Complete. Fastest around 7.8, which was ok considering how tight I felt. Did 50 evil wheels and 50 Russian Twists. Comment by Elew 30/5'10"/200 — January 31, 2013 at 5:40pm
66.	CSWOD: 5 RM Sqt @ 410 PR; 2 RM 255 Runs w/no time. Worked on acceleration and hand speed. Thanks to Ben Oliver for the recent CFJ tutorial on hand position. It really helped today. No time for evil wheels. Comment by RobW — January 31, 2013 at 6:31pm
67.	PSWOD- squat 5RM@315lb. CGBP 2RM@275lb then 16 reps at 205lb. DWOD-sprints as rxd 100 evil wheels Comment by Lyle N. — January 31, 2013 at 7:10pm
68.	PSWOD- squat 5RM@315lb. CGBP 2RM@275lb then 16 reps at 205lb. DWOD-sprints as rxd 100 evil wheels Comment by Lyle N. — January 31, 2013 at 7:13pm
69.	PSWOD- squat 5RM@315lb. CGBP 2RM@275lb then 16 reps at 205lb. DWOD-sprints as rxd 100 evil wheels Comment by Lyle N. — January 31, 2013 at 7:16pm
70.	Cswod. Squat 300x5, bench 210x2--157.5x10. 100 ew Didn't time sprints. Felt strong today. Comment by Zac Hunter — January 31, 2013 at 9:37pm
71.	ASWOD: 215; 215 untimed sprints Comment by mwalsh — January 31, 2013 at 10:56pm
72.	SQ: 3x5 @ 330 BP: 3x5 @ 230 60s, Rx'd Comment by Uncle Rico 205/6'/34/M — February 1, 2013 at 10:02am
73.	ASWoD: Squat 3x5 @ 172.5 Bench 3x5: 157.5 6 x 60 untimed Comment by vdepal — February 1, 2013 at 10:19am
74.	CSWOD: Squat 5rm - 305 CG 2rm - 245 CG @80% 2rm max reps -7 60s and ev untimed Comment by Nate406 — February 1, 2013 at 5:49pm
75.	CSWOD: Squat 5RM @285# (10# PR) CGBP 2RM @195# (PR) Max reps CGBP @145# 15 reps DWOD: Sprints at 75% (threshold of aggravating quad, probably another 2 weeks before 100%) Evil wheels 4x25, last set was horrible Comment by Ben R 163#/5'10"/37 — February 1, 2013 at 7:04pm
76.	ASWOD Squat 3x5 187.5# Bench 3x5 185# DWOD Sprints as RX'd and not timed Comment by Matt the Celiac 32/170/6'1 — February 1, 2013 at 10:26pm
77.	I used to work out at ol' Tucker. Then it was Audie Murphy. Now McVeigh... Now its time to play Name That Post!! Comment by Tmoney — February 2, 2013 at 11:39pm
78.	CSWOD: Squat 5RM - 325#, CG Bench 2RM - 230#. 8x @170# DWOD: goofed my notes again, did not time 6x60 yd sprints, but did time my 100x Evil Wheels (4:20). Comment by Ingo B — February 4, 2013 at 7:31am
79.	135# x 3 was my heaviest susfseccul complete set. Got 2 of 3 at 145#. My arms were fine but the bar quit on me. METCON, 13:38 at 115# w/Green Band for CTB. The jerks were tough, but 115 is not far off my max clean. I didn't work that in to my strategy. Somewhere mid-way through the second set, I figured out I just needed to limit my rest and keep hammering out the jerks, because I wasn't sure I'd get the bar off the floor and rack it again! Comment by Ami — February 19, 2013 at 10:41pm
80.	Great inshigt! That's the answer we've been looking for. Comment by Jeevan — February 21, 2013 at 4:15am

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Thursday, 01.31.13: Daily WOD

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