CrossFit Football

Thursday, 04.09.09: Daily WOD

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Sidelines

2 Rounds for time of:

20 Push Ups
Sprint the Sideline -100 yards
Walk the End Zone - 53 yards
20 Burpees
Sprint the Sideline - 100 yards
Walk the End Zone - 53 yards
20 Sit Ups
Sprint the Sideline - 100 yards
Bear Crawl the End Zone - 53 yards
Sprint the Sideline - 100 yards

Post times to comments.

Catherine, San Francisco CrossFit

45 Comments:

1. john, im sure you were expecting this question but whats a good sub for the 100 yard sprint? 100 double unders? and what about a good sub for the endzone walk? maybe just a pace around the gym or just rest? thanks in advance
Comment by JohnFahn — April 7, 2009 at 8:42pm
2. Now I want to play in THAT game.

Between this and rifle pt I am going to want to put my head through a wall, looks like a great one!
Comment by T.B. Fetherston — April 7, 2009 at 8:49pm
3. Usually the sub for running is rowing...try to row hard for 125 meters and then simulate the walk with some active recovery but slowing down the rower. You could do 15 double unders then single jumps for 45 seconds to simulate the recovery. A sub for bear crawls? Be creative...i will work on something for a sub for bear crawls...ouch!
Comment by John — April 7, 2009 at 9:39pm
4. 17.55....
Comment by Paul Davies - CF Newcastle. — April 7, 2009 at 10:15pm
5. BS 70kg, 100kg, 105kg BP 60kg,60kg,65kg WOD 17:56 my legs were gone after back squats, sprints were fairly slow. lovn the website
Comment by Darren Coughlan — April 7, 2009 at 10:45pm
6. Just a quick question. What is "Walk the End Zone" mean? I looked at the FAQ and cound not find a description under exercises. Thanks for your help.
Comment by Joe — April 8, 2009 at 1:16am
7. 14:22 after strength WOD.


Comment by Ben — April 8, 2009 at 2:13am
8. Joe,

"Walk the end zone" means to simply walk the distance of a football field end zone (or 53 yards).
Comment by Ben — April 8, 2009 at 2:14am
9. Strength: Pro, Overhead squat 6@115#,5@135#,3@155#,3@155#,3@155# Push Jerk 5@135#,5@165#,5@185#,3@205#,3@225#
WOD: As Rxd 14:47
Comment by MMariner7005 (22/m/215) — April 8, 2009 at 2:20am
10. Thanks. I was thinking too hard again!
Comment by Joe — April 8, 2009 at 2:47am
11. Ok I get it. We just run around the field and at every corner we do an exercise right?
Comment by Harper Foley — April 8, 2009 at 4:04am
12. Harper - you got it! Do an exercise, sprint the distance of the field, walk the endzone line and so on....
Comment by John — April 8, 2009 at 4:20am
13. 11:30 - gotta love burpees!
Comment by Coach Pugh — April 8, 2009 at 4:54am
14. so,uhh...what if we dont have a football field at our disposal?
Comment by Lucas — April 8, 2009 at 5:00am
15. Not sure what the red jerseys say, but the blue jerseys make me wish that team great success!
Comment by Joel — April 8, 2009 at 5:14am
16. You can do it without a football field...sprint a 100 yards, walk 50 yards. Convert it to meters and run it outside.
Comment by John — April 8, 2009 at 5:51am
17. 12:45 as Rx ed on a football field.
Comment by Syn — April 8, 2009 at 6:16am
18. Damn! i wonder what that girl cleans???
Comment by JD — April 8, 2009 at 6:28am
19. John- I keep seeing people posting their strength wod numbers is that necessary?
Comment by Syn — April 8, 2009 at 6:49am
20. John, I really like this site. Am currently doing crossfit strictly and seeing awesome resluts. Was thinking about doing CFFB for two or three months this summer to help get my strength up and then get back to crossfit. What do you think? is that even a good idea?
Comment by Drew Hinnant — April 8, 2009 at 6:57am
21. How bout Moutain Climbers if people dont have room for Bear Crawls?
Comment by Tom Woodward — April 8, 2009 at 7:48am
22. JD - I heard she is stronger than her boyfriend and he played football somewhere...i guess that girl has some skills...
Comment by John — April 8, 2009 at 8:42am
23. Back squat: 105kg x3x5. Bench press: 77.5kg x3x5. Wod 13.50(subbed row for sprints)
Comment by Simon Williams — April 8, 2009 at 9:00am
24. John, I was just wondering if ya will be coming up with some benchmark wods or maybe even using some off the mainsite? I ask because I like many others have used the mainsite and would like to be able to compare the results of cffb on my overall fitness and the benchmarks are a good gauge. I saw ya version of fran so thought ya might be coming up with some cffb versions of the named benchmarks. Thanks very much for ya site. Its kickin my ass every day!!
Comment by Simon Williams — April 8, 2009 at 9:04am
25. We have bench mark workouts...we will be releasing them in the next few weeks...keep an eye out. And we will include the girls from the main site so you can check progress...and they are fun!
Comment by John — April 8, 2009 at 9:13am
26. Hey B squad, A squad said get some.
boom Boom and Hulk 8:30
Hulk- OHS 195, PJ 245
Comment by Fire station #4 — April 8, 2009 at 9:36am
27. Wow! Cheers John. Lookin forward to hittin those workouts! Everyone always tries that little bit harder when they dont wanna get beat by a girl! ha ha
Comment by Simon Williams — April 8, 2009 at 9:37am
28. 12:30 on a rugby pitch. dead ball line to dead ball line so longer sprints. also wider field jog half then the recovery walk. Loved it
College level strength before
Comment by Eric — April 8, 2009 at 9:39am
29. Quick newbiee question. For the strength WOD Bench Press 5x2. Is that 5 sets of 2 or 2 sets of 5. Thanks
Comment by Carl — April 8, 2009 at 10:56am
30. BS: 185, BP: 165--weak I know, but I gotta start somewhere.

WOD as Rxd: 12:16

Pukie and I had a nice little conversation later about why I skipped the 10 minutes of rest after the squats. Great workout! Always love an excuse to do some CF outside.
Comment by T.B.Fetherston — April 8, 2009 at 11:09am
31. Sets x Reps
Comment by john — April 8, 2009 at 11:20am
32. John- Do you reccomend doing box squats when we squat or do them free? Dave Tate off CrossFit said that he reccomends the box squat for all training sessions. I use the box squat method right now. Just wondering what your opinion was.
Comment by Harper Foley — April 8, 2009 at 2:37pm
33. 12:38...Gotta love bear crawls!!
Comment by Joe — April 8, 2009 at 3:21pm
34. I have done squats, box squats, overhead squats, front squats, air squats, zercher squats, safety squats...get a bar on your back, your front, overhead, in crooked arms...just squat. Personally would I recommend someone to box squat that was mechanically sound? No. But i will when someone brings a box out on the field to let me sit on before a play.
Comment by John — April 8, 2009 at 4:27pm
35. Quick question about the CFFB Grace WOD. I do not have a set of barbells to take to the field but I do have a few sets of dumbells. What do you think is a good sub weight for 155lbs 50 lbs DBs? 70s? Equal weight seems like a bit much since DBs are more difficult to handle then BBs.
Comment by Evan Jones — April 8, 2009 at 4:30pm
36. #18 My kitchen...
Comment by Matt — April 8, 2009 at 6:37pm
37. Back squat: 5x5 @ 205 // Bench: 5x2 @ 225 // Metcon: self - 13:08 as Rxd; wife - 20:11 as Rxd
Comment by Chris — April 8, 2009 at 6:40pm
38. subbed 15 double unders for sprints, 10 knees to elbows for bear crawls, slow squats for 40 seconds for rest.
13:41
Comment by JohnFahn — April 8, 2009 at 7:24pm
39. AKA: womanimal
Comment by AOD — April 8, 2009 at 7:55pm
40. WOD: 11:46 (subbed meters for yards)
OH SQUAT: 115-135-155-175-200
PUSH JERK: 155-165-175-185-200
Comment by Nick Ballstaedt — April 8, 2009 at 8:33pm
41. Sqts 275x5(3) 265x5,2 Bench Press 235x1(f-2), 225x2(4) WOD 12:44
Comment by E.B. — April 8, 2009 at 8:47pm
42. SQ: 117.5kg all 5 sets BP: 100kg all 5 sets
wod: subbed sprints for rowing 06:47
Comment by Nicholas King — April 9, 2009 at 9:46am
43. Collegiate SWOD. WOD 13:56 as Rxd.
Comment by Sev — April 9, 2009 at 11:45am
44. as Rxd 12:20
Comment by Sam Robin — April 9, 2009 at 11:51am
45. back squat 5X2 325x3 335 345. 5x1 bench press on the minute 235. sidelines: 9:26.
Comment by ken c — April 14, 2009 at 4:56pm

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