Monday, 11.09.09: Daily WOD

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In-Season

Complete 4 rounds:

Full Gasser
Max rep pull ups

*Rest 45 seconds between efforts

Post total pull ups completed to comments.

Off-Season

As many rounds as possible in 15 minutes of:

1 round consists of:
1 Push Press @ 65% of body weight
1 Strict Pull Up
3 Push Presses @ 65% of body weight
3 Strict Pull Ups
5 Push Presses @ 65% of body weight
5 Strict Pull Ups

Post weight and rounds completed to comments.

57 Comments:

1. I'm excited about the off season wod tomorrow. Seems like quite a few wods lately have pull ups in them! Love it!
Comment by Tyler Parsons — November 8, 2009 at 4:50pm
2. can you define a full gasser? I've done "gassers' for a few different coaches and they all seem to have their own version/distances.
Comment by josh — November 8, 2009 at 6:42pm
3. What is a Gasser?

Starting on one sideline of a football field an athlete will sprint across the field to the opposite sideline, turn and sprint back to the sideline, plant and sprint to the sideline, plant and sprint back to the sideline. Sideline to sideline is 53 yards or 48 meters. 1 full gasser will constitute four trips sideline to sideline for a total of 212 yards or 193 meters.

http://www.crossfitfootball.com/page/index.php?menu=faq&page=faq
Comment by Danny L. — November 8, 2009 at 7:08pm
4. I know this question is probably asked all the time:

5X5 = sets straight across?
5,5,5,5,5 = pyramid?

If one finds it a bit difficult to obtain a pr when following the collegiate OSWODs in the 5X5 format, does that indicate that I should reset? (not an issue for tomorrow for myself, but I'm wondering about for the future)
Comment by Ian — November 8, 2009 at 9:15pm
5. OS-Col-SWOD: Squats 5 x 5 x 275 lb / BP 5 x 2 x 220.5 lb

ODWOD: PP with 115 lb: 9 rounds + 3 PP & 3 PU
Comment by Max — November 8, 2009 at 10:57pm
6. I don't think I can continue increasing the whole 15 minutes. What do we do once we max. Stay with that number? Start again at 1? something else?
Comment by Mike — November 9, 2009 at 12:33am
7. Pretty disappointing just about six rounds and was totally gassed. PP with 50kg so 110lbs approx. Tough way to start the week.
Comment by Jonny Forde — November 9, 2009 at 1:20am
8. mike. it doesnt say to increase the weight at all. if your talking the reps i would say as rexd. you just wellnt get as many rounds in. push through it rest as needed.
Comment by brah — November 9, 2009 at 3:46am
9. In season, SWOD: DL, 5 reps@315, 3@365, 1@405. WOD: 40 total pull ups
Comment by Stone — November 9, 2009 at 5:11am
10. OSWOD Col Squats 5x5 365lb BP 5x2 275
ODWOD: PP 105lb: 8 rds + 3PP & 3PU
Didn't feel overly strong today. Should have done better.

Comment by Stevo — November 9, 2009 at 5:39am
11. SWOD: 3x5 335 Squat 3x5 240 Bench OSWOD: used 135 6 round wanted to quit after the first 5 minutes....first day back after the last month off.... Hey John a good friend of mine is going to your cert in Va Beach this weekend wish I could make.....Maybe next time
Comment by J MILLEN 32/M/69"/195 — November 9, 2009 at 5:50am
12. Felt damn good today which was surprising after the brutal week last week.
OSWOD - Squat- 385, Bench - 275
ODWOD - as rx'd PP @ 125# - 17 rounds + 1 & 1
Comment by Trose — November 9, 2009 at 7:41am
13. Did 3x3 squat/bench since haven't done 3 rep sets in a while.

Squat: 335lbs
Bench: 250,255,260(failed on 3rd rep)

DWOD to come.
Comment by fosco — November 9, 2009 at 7:53am
14. Legs again?! Damn. SWOD: 365# Squats. 300# bench.

DWOD: 145# 13 rounds plus 1/1 3/3. I underestimated this one! GFY!
Comment by ShaneP — November 9, 2009 at 7:53am
15. OSWOD - BS 5RM 395. BP 5RM 295.
ODWOD - 155# push presses (I miss push presses!) - 5 rounds + 1 & 1.
Comment by Josh 38/6'4/240 — November 9, 2009 at 9:12am
16. BS 5RM 390#, 275# 5RM bench
ODWOD 155# 7 rnds even
38/6'3/240
Comment by JayBird — November 9, 2009 at 9:49am
17. Off-Season... CSWOD... Squat w/ 255 (took it easy on legs), Bench w/ 275 ... WOD as rx'd w/ 140 lb push press 8 rounds even
Comment by Bolt 24/6'2/215 — November 9, 2009 at 10:10am
18. 26/m/5'11"/205
Collegiate Offseason
SWOD - SQ - 275-295-315-325-335
BP - 250-250-250-250-250
DWOD - 135# PP - 6 rounds + 1 PP + 1 PU + 1 PP
Comment by Nick Lavato — November 9, 2009 at 10:21am
19. Should we be going parallel on squats or below? I've read the crossfit standard as describing below parallel.
Comment by Stevo — November 9, 2009 at 10:45am
20. Stevo: Of course you should go below parallel. The hip crease should be under the knees. If not, youre not doing a full squat only a partial.
Comment by Dixen — November 9, 2009 at 10:52am
21. 5X5 squat - 185/205/215/225/235
5X2 Bench - 235
7 rounds complete + 1&1 + 3&3 w/135
Comment by Ryan Leaman — November 9, 2009 at 11:29am
22. OSPSWOD:Squat-380#; Bench-250#
DWOD: 7rds + 1/1, 3/3...it only get better from here
Comment by JPizzle — November 9, 2009 at 12:27pm
23. OSDWOD: 7 rounds+1/1+3/3+5/2 with 120..OSCSWOD: bench @ 205 & squat @ 185
Comment by Dave O — November 9, 2009 at 12:53pm
24. Thanks Dixen!
Comment by Stevo — November 9, 2009 at 1:11pm
25. Mike #6-
It's called a Ladder. You hit 1 then 3 then 5 of each movement, call that a "round" and start over.

It is a slick way to sneak in more volume while hitting different velocity on the movements, and managing fatigue. I did this specific WOD last week, it's a goody!
Comment by Robb Wolf — November 9, 2009 at 1:14pm
26. DWOD 10rounds even PP @128

Comment by AJ — November 9, 2009 at 3:19pm
27. did an o-lift practice meet at hyperfit yesterday so laid off the swod
warm up 800m run and mobility drills
dwod w/ 155lbs
6rds plus 1 and 1
cool down 800 m run
Comment by brian t 34/m/220/73" — November 9, 2009 at 3:48pm
28. COSSWOD= 5 x 5 squat @ 250
5 x 2 BP 90% 1RM @ 285 (shouldve gone heavier)
COSWOD as RXd (150#) @ 6 rds, + 1/1

Comment by JE — November 9, 2009 at 4:43pm
29. I loved this one. Off-season WOD as Rx'ed: 5 rounds. The top performance in my gym was 12 rounds.
Comment by Wendy S — November 9, 2009 at 4:52pm
30. Hey guys, so I've stalled out on starting strength (not a beginner but wanted to try it out regardless) and was wondering: it seems like the on-season collegiate SWOD has a higher volume than the off-season, but I'm primarily concerned with strength - which would you recommend? BTW, I'm not new to CFFB/lifting, don't play footbal, and have looked in forums for this specific quesion. Thanks a lot guys.
Comment by Collin — November 9, 2009 at 5:22pm
31. 28-m-pa
5-8 190
Squat (3X5)-315: Just started, weak weight.
Bench (3X5)-225, 245: Just started, weak weight.

Push Press-125 (65% of BW) with pullups, as rx'd.

Good beginning!
Comment by general — November 9, 2009 at 5:38pm
32. 27 m, 6'2' 205
OSPSWOD-Bench=315 (4+1 assisted) Squat 390

OSWOD- 4 rounds with 125...pathetic, too much fun this weekend
Comment by jake — November 9, 2009 at 5:50pm
33. The College off-season is a lot more volume then in-season swod. Combine that with a reduced volume in the in-season dwod makes for an easier program. It the in-season takes into account a 2-3 hr practice.
Comment by Phil — November 9, 2009 at 6:13pm
34. SWOD: Squat 115kgx3x5. Bench press 77.5kgx3x5. DWOD: 8 rounds+1 pp as rx'd with 104.5lbs.
Comment by simon-M/30/5'10/160 — November 9, 2009 at 6:26pm
35. Squat 135, 145, 155x 5
press 65, 85, 105x 5
os pp= 105 6.5 rounds
Comment by Ajm — November 9, 2009 at 6:27pm
36. OSDWOD: 9 rounds + 1 + 1 at 120lbs
Comment by Fosco m/23/5'9/178 — November 9, 2009 at 7:01pm
37. Am. Off. Sqt 69kg, Press 39kg(no bench); 45kg PP - 6 rounds + 1/1. Sneaky way to trick the body into doing so many push presses. I like it.
Comment by Scott F 32/71 — November 9, 2009 at 8:25pm
38. AOSSWOD: SQUAT 295 / BP 275 F 3X3
OSDWOD: 9 and 2/18 rds rx'd w 135 PP
Comment by jerbro — November 9, 2009 at 9:42pm
39. Off Season. CSWOD BS @ 285, BP @ 250. DWOD as rx'd w/ 135lbs 8 rds +3PP/3PU.
Comment by Kyle - CrossFit West Santa Cruz — November 9, 2009 at 9:49pm
40. Squat 5x5 did 1st set at 315, hurt knee, attempted 2nd set did 2 and stopped. Now I can't move my knee without sharp pain on my upper shin. Wondering if any one here has an idea. Thanks in advance. Bench 8x2 with 245. WOD 3 pull-ups shy of 5 rounds.
Comment by Sherwood 21/M/6'/205# — November 9, 2009 at 10:12pm
41. Sorry, forgot. Did WOD with 135#.
Comment by Sherwood 21/M/6'/205# — November 9, 2009 at 10:13pm
42. OSWOD: 5x5 BS @ 275#, 5x2 Bench @ 160#
DWOD: PP @ 105#, 7 rnds + 1 PP + 1 PU

Squats felt weak to begin with but overall happy with performance today. 2 hr gym sessions need to end though!
Comment by Aaron Lesher 18/160/5'9" — November 9, 2009 at 10:40pm
43. CSWOD - Squat 3x5 @ 235, 2x4 @ 235 (failed last rep) Bench 5x2 @ 205
DWOD - As Rx'd, Push press @ 115, 7 Rounds + 3 PP
Comment by Andy F. - 27/5'10/160 — November 9, 2009 at 11:42pm
44. Phil - for some reason the 2-3hr practice expectation slipped my mind thanks for bringing it to my attention!
Comment by Collin — November 10, 2009 at 12:10am
45. 1 round consists of:
1 Push Press @ 115 lbs
1 Strict Pull Up
3 Push Presses @ 115 lbs
3 Strict Pull Ups
5 Push Presses @ 115 lbs
5 Strict Pull Ups

5 rounds
Comment by Jeff Gebbie — November 10, 2009 at 5:02am
46. 8 rounds at 115lb.
Comment by Michael — November 10, 2009 at 5:51am
47. 8 rounds + 1PP +1PU
Comment by Aaron — November 10, 2009 at 7:38am
48. OSDWOD 120#, 7 rds even. ASWOD, 245# squat, 240# bench. DWOD was all unbroken sets w/no rest...you guys getting 9-13 rounds must be STACKED! I'll get there someday...
Comment by Joe A — November 10, 2009 at 9:11am
49. Back Squat 5RM at 400
Bench 5RM at 325
DWOD with 155 on Push Press, 12 rounds and a push press.
Comment by Danny Capps — November 10, 2009 at 11:44am
50. ** M/24/6'1"/202 OASWOD - Squat: 385, 385, 385 (Smith Machine) Bench: 255 x3, 255 x3, 245 x4. ODWOD - 2 pullups shy of 9 rounds as rx'd.
Comment by Rodney — November 10, 2009 at 6:05pm
51. OSASWOD Squat 210x5, Bench, 175x5
OSDWOD 7rds + 1pp and 1pu @ 112.5
Comment by Aussie Bob M/28/5'10/175 — November 11, 2009 at 12:40am
52. strength: split jerks 225 235 245 255f 245 225 225 225. oswod w 120lbs. 10 rounds.
Comment by ken c/45/6'1"/185 — November 11, 2009 at 7:07pm
53. OSSWOD: 155 weighted step up or WSU 5x6 Bench:235 clean OSDWOD: 3rds as Rx'd-145 1rd and 1x1-3x3 at 135 shoulders are smoked!
Comment by Chaz McNeice M/27/195/5'11" — November 13, 2009 at 6:46pm
54. 33/m/6'2"/206 OSDWOD only - as rx'd w/ 135lbs. 7 rnds + 1/1 + 3. Phil 4:13
Comment by EricB in IL — November 14, 2009 at 5:23pm
55. Off-season WOD. Scaled push press up to 110lb, otherwise as RX'd.

9 rounds completed in exactly 15 min.

Round times: 1:07, 1:30, 1:47, 1:47, 1:50, 1:45, 1:46, 1:49, 1:36

Push presses all unbroken. Last 5 rounds of 5 strict PUs broken once or twice per round.
Comment by R.Lee_Seattle — November 14, 2009 at 5:43pm
56. 6'2"/210#/29 SWOD squat 365# not feeling anymore that that Bench 315 then 295# to get full reps. WOD 8 rounds @ 135 Push press.
Comment by Ryan R — November 16, 2009 at 2:45pm
57. OSWOD, sub 55# DB instead of 135# barbell, 6 rounds even
Comment by Brad Callan — November 17, 2009 at 10:10am

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