Saturday, 02.02.13: Daily WOD

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15, 12, 9, 6, 3 reps of:

50lbs Dumbell Thruster
Dynamic Push Up
Russian Twists

Post time to comments

Greg Harris - Cincinnati S&C

39 Comments:

1. What's the weight for the Russian twists?
Comment by OG — February 1, 2013 at 4:48pm
2. Watch the video bro, he's using a 45# plate . . . so I'd probably use a 45# plate.

Please administer 3 x max reps dick punches to yourself for being stupid.

Just kidding bro, I was trying to give my best impression of the kind of responses that are common around here.

Use a 45.
Comment by EJ — February 1, 2013 at 5:20pm
3. Ya sorry I'm not a meat head like everyone else, I train to get better at football lol but by all means feel free to be meat heads and no hard feelings but people around here can be really dumb and arrogant, but I just wanted to clarify!
Comment by OG — February 1, 2013 at 5:39pm
4. @OG
You could also use the 50# dumbbell, which is even more challenging than a plate since you have a longer range of motion.
Comment by Ben R — February 1, 2013 at 6:57pm
5. Very true! As non-aggressive as this sounds I'm a very Rx guy as they come I like doing exactly what is prescribed that's why I asked this question in the first place
Comment by OG — February 1, 2013 at 7:06pm
6. The computer network I have access to won't let you watch videos--damn government firewalls.

The crummy pictures I found for the russian twise look like you're basically elevating your feet and twisting your torso left to right. Does that about sum it up?
Comment by mikeB — February 1, 2013 at 7:26pm
7. Hey guys, I have bruised ribs, and was wondering if there was any training I can do while they're hurt. I was thinking lunges and air squats. I can't support any weight on my back, and anything that involves squeezing ab muscles is basically out of the realm of possibility. Is it best to suck it up or rest until it heals? Any suggestions on how to rehab it are welcome too.

I never realized how much you use those damn things until this happened. You use your ribs for everything, be it sneezing, shitting, or sleeping.
Comment by Mike w — February 2, 2013 at 12:17am
8. DWOD: 15:25 as Rx'd, used 45# plate for russian twists.
Comment by Ryan G — February 2, 2013 at 2:03am
9. @mikeB - yep, exacyl - basically balance on your ass, twist at torso with 45#/20kg plate touching on either side

@MikeW: if you are sure they are just bruised then you have two option 1) grin and bear it; work thru the pain or 2) rest and they will feel better in about a week or two. I had a ton of rib injuries - everything from bruised to cracked to disloacted - when I played ice hockey. The trainers and coach was always like, tough shit, it's just your rib. Everything will hurt including sneezing, but if it;'s just ab bruise you should be fine. If it's a crack or dislocate thought, working thru can make things worse. so make sure you are just bruised. just my 2cents
Comment by Steven Platek — February 2, 2013 at 4:17am
10. DWOD as rx'd 11:33. Sucked in a good way. I hate db thrusters
Comment by ChrisF 33/6' 218 — February 2, 2013 at 4:53am
11. A little off subject here. When I press I have stomach muscle pain, almost like a pulled muscle or strain. Happens when I get to my heavier sets. Any advice?
Comment by tom meadows — February 2, 2013 at 5:36am
12. supplemental after wod....5x5 shrugs worked up to 365#. hammer curls 3x5 @55# and bar dips.
Comment by ChrisF 33/6' 218 — February 2, 2013 at 6:00am
13. Felt like jerking (/rimshot)
- 1RM@255(PR+15). 265 was up, not locked.
DWOD
- 11:32. Counted L+R as 1 Russian twist.
Comment by Shawsie — February 2, 2013 at 7:28am
14. @Steven

Thanks for the input.

Probably a dumb question, but is there a way to tell whether they're cracked or dislocated without getting an X-ray?
Comment by Mike w — February 2, 2013 at 7:49am
15. Rxd. Didn't time it but holy crap kicked my butt!
Comment by Mike asbridge — February 2, 2013 at 7:50am
16. From now i will start posting my times and weights as well here. Never felt like i should, cos you all pull much more weight, but it doenst matter really, as long as make my own gains.

Todat' s wod completed with 2x 18kg DB' s at 21.22 minutes
Comment by Jack — February 2, 2013 at 8:10am
17. @Shawsie, PRCity with everything lately. Was the old facility holding you back or is the deer antler finally kicking in?
Comment by McQuilkin - CFFB — February 2, 2013 at 8:14am
18. @McQuilkin - It's almost like this shit works!
Comment by Shawsie — February 2, 2013 at 8:19am
19. Chilly day here in the carolinas. But it was nice to finally break in my new home gym with this workout.
SWOD:
PS + OH squat 1rm : 205
Weighted Chin ups w/25lbs 3xMR= 6,6,6
DWOD-7:05, used 45lb DB (all I have at the moment, still building weight collection)and 45lbs plate for twists. Have a blessed day everyone.

Comment by Brad — February 2, 2013 at 9:54am
20. 100# barbell instead of dumb bells.
Otherwise as rx'd
19:56

@jack - join the small but growing ranks of the small and growing!
Comment by KellyG — February 2, 2013 at 10:11am
21. Used 24 kg kettlebell.
16:41
Beautiful warm (relative) day in Montana
Comment by Nate406 — February 2, 2013 at 10:53am
22. Did yesterday's CSWOD
PS+OH squat 1RM: 155
Chin ups w/ 25lbs: 5,4,3

DWOD:Rx'd 16:59
Comment by Aaron B M/23/195/6'0" — February 2, 2013 at 11:23am
23. KellyG- good comment. The program is for the already strong and those who want to get strong. Wasn't all that strong to begin with and injured a wing. Inching up on it.

Rehab secret sauce with some bench, bent rows and sprint work. 3x5 bench @ 135. First time to do more than the bar since surgery. Pretty happy. Sunny morning in OK. Good to get out.
Comment by TRuss — February 2, 2013 at 11:27am
24. 8:48 as rx'd
Comment by Crow — February 2, 2013 at 11:51am
25. 1st day back. Took it WAY easy:
DWOD @ 15, 9, 6
9:59
Season starts in 4 weeks and I've got ALOT of work to do.
Comment by Heavy — February 2, 2013 at 12:04pm
26. Gotta start somewhere. In the 2-ish years I've been here, I've yet to see anyone's numbers be mocked (unless they were asking for it). We (ok, I) will, however, make fun of practically anything else.
Comment by Ingo B — February 2, 2013 at 12:06pm
27. DWOD with regular pushups to keep the pace fast. Russian twists felt sloppy but they looked like the video. Then did 60m sprints that i missed thursday.
Comment by CW — February 2, 2013 at 12:19pm
28. Added elevation training mask @3000', and I am not 100% on the twists, but I did L/R=1. Otherwise 50# DB's, 4" platforms and 45# plate.

16:17.2

M/34/172#
Comment by Kevin D — February 2, 2013 at 12:42pm
29. I have 150# of sand, a basketball, a big ass dry bag, some adhesive and duct tape, ribs on the smoker and perhaps a fridge of Guinness. About to do some work. Man-Saturday.
Comment by TRuss — February 2, 2013 at 1:09pm
30. dwod 13:48
subbed thrusters for push press, still can't squat because of hip flexor strain. My shoulder's were ON FIRE! Russian twists felt very easy
Comment by raphael — February 2, 2013 at 3:12pm
31. @TRuss- I'm coming over.
Comment by Cali - CFFB — February 2, 2013 at 3:32pm
32. Always room for Cali at man-Saturday!
Comment by TRuss — February 2, 2013 at 4:58pm
33. I'm going to give my shoulder another couple weeks before I get back into WODs like these.

10 rounds
25 yd Farmers Carry in rack position with 1.5 pood kettlebel
50 yd sprint shuttle
5:04
Comment by mikeB — February 2, 2013 at 7:52pm
34. Did partner version of FIght Gone Bad at the gym, because a buddy of mine that hasn't worked out in 6+months came in. I thought it'd be cool to workout with my old training partner; he's put on 60 pounds since last workout. It sucked. I will try to make this up during the week.
Comment by Steven Platek — February 3, 2013 at 4:06am
35. PS: as far ar ribs go: there's no real way to tell without an x-ray/MRI. A chiro might be able to do a tuning fork test, where they ring the tuning bell against your ribs; if your ribs are busted, OUCH! if they are bruised you will feel nothing but a bit of vibration.
Comment by Steven Platek — February 3, 2013 at 4:07am
36. DWOD: 24kg KB's, KB's for push ups, #45 plate for twists. 15:45
Comment by DavidMck. — February 3, 2013 at 4:52am
37. DWOD: used 45 #db's and a 45# plate for the twists, 11m41s
Comment by tlag — February 3, 2013 at 9:47am
38. Scaled DWOD:
20# dumbbells
25# twists
16:26
Comment by vdepal — February 3, 2013 at 11:36am
39. DWOD: 25 kg plate for twists, 23.5kg for KB - 10:37
Comment by pashok8282 — February 4, 2013 at 8:50pm

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