CrossFit Football

Saturday, 07.25.09: Daily WOD

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Death By Tabata

Perform:

Alternating Tabata Deadlift and Burpee

Professional - 275 lbs

Collegiate/Amateur - 185 lbs

*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .

*The entire workout should take 8 minutes.

CF Football Certification Saturday WOD

82 Comments:

1. HOLY CRAP!!!!!!!!!!!!!! That which does not kill us makes us stronger.
Comment by Mike B — July 24, 2009 at 2:37pm
2. By the way, my comment on #1 was referring to the WOD not the dude puking in the picture!
Comment by Mike B. — July 24, 2009 at 2:38pm
3. This is going to be a ball buster!!!
Comment by Denny K — July 24, 2009 at 2:47pm
4. ouch. how about work for 10 then rest for 20?
Comment by silveback — July 24, 2009 at 3:18pm
5. I did Gorda Fran again today and the video is on Youtube. Search for "Travis Harrison Gorda Fran". I didn't know how to upload the video to the site. If somebody can get it off youtube and put it on here that's fine with me.
Comment by Travis H. — July 24, 2009 at 3:25pm
6. i actually helped that dude with a water bottle. Awesome WOD
Comment by hud rose — July 24, 2009 at 3:33pm
7. Uh...I watched the video...you should too.
Comment by Derrick Wesley — July 24, 2009 at 3:45pm
8. Poor form on pullups head barely made it above bar on more than half the reps I give you props for posting vid but very few of those pullups were legit and if you went all the way up I believe your time would be a minute longer
Comment by tim Riggins — July 24, 2009 at 3:52pm
9. IMpressive throwing up 135 on the thrusters but I watched it twice and like #8 said, the pull ups were suspect. Even if you took the time to do them perfect and it took a minute longer, 3:40 for that WOD is still very legit. The thing stressed in the cert last week was do things perfect, 100% of the time. Is the Thruster/Burpee workout next?
Comment by j — July 24, 2009 at 4:02pm
10. Tim...i agree with the critique of his form...the pullups were definitely short, and i agree that his time would be longer...but even if it added a minute to his time a 3'50 Gorda Fran is still beastly! Great effort, Travis. Well done! Next time, just keep to the standards so people can't complain about it
Comment by Renee Lee - 23F/175/5'8 — July 24, 2009 at 4:13pm
11. even if 1 minute was tacked onto that for teh pullups, still pretty frakkin' impressive. Its motivating for me thats for sure.
Comment by Michael — July 24, 2009 at 4:14pm
12. So is this going to be the WOD at the cert tomorrow? Or was that photo from the cert?
Comment by Howard L — July 24, 2009 at 4:31pm
13. That Gorda Fran video was ridiculous. Dude barely got his *eyes* over the bar on most of those "pull ups". Get your chin fully over the bar and you'll add MINUTES to your time. Don't believe me? Try it!
Comment by Theresa — July 24, 2009 at 5:07pm
14. Some of my pull ups were a little short, but the camera was at a bad angle to show how high my chin was. I would have liked to have it from a different angle, but i damn sure was not about to do the workout for the third time this week. I would like someone to match my intensity in the workout with better form and a time that is even close to mine. I should have known that a bunch people who don't even post their times much less a video would try to pick my video apart. I kept my word and posted the video that people wanted to see, and i beat my previous time by 17 seconds. The closest time to mine that was posted was around 6 minutes and i bet that my form was just as good as their's. So how about quit trying to critique me when you should be critiquing yourself.
Comment by Travis H. — July 24, 2009 at 5:37pm
15. #9, i will do Kalsu in the next week or so and video it so everyone can nitpick at it too
Comment by Travis H. — July 24, 2009 at 5:40pm
16. Travis, do the workout as prescribed -- chin over bar -- and see how long it takes you. I assure you that it will take you SEVERAL MINUTES longer, at least.
Comment by Theresa — July 24, 2009 at 5:49pm
17. Travis, that was an impressive performance. Honestly I can say that I can not throw that much weight around as easily as you do. However, if you don't want people to critizie your pullups just go "chest to bar". Then nobody can talk crap about how high you went or the angle of the camera. Again, not taking away from your wod time, that was awesome. Thanks for posting the video (I think it is surely main site material).
Comment by Jason G. — July 24, 2009 at 5:50pm
18. Travis. I thought the video was impressive. I want to see a video of you doing Kalsu now just because I think it'd be awesome.
Comment by Jason O'Dell — July 24, 2009 at 7:42pm
19. Travis.. awesome effort man..seriously.. I was the guy that had the 6 min time. You smoked me, but I had a guy there telling me when my shit didn't count and I had to do extra as well. You're a beast no doubt.. criticism can be good, just take it to heart.

Awesome intensity.. just a lil' form work man. No doubt at how much you put into it. Bad camera angle on the thrusters too though.. gotta watch that ear in front of your elbow and such.

Don't get mad, we pride ourselves on legit form, you know if you competed like that it would not have counted.

Mad props though!!!
Comment by Wags — July 24, 2009 at 7:45pm
20. i dont doubt the kalsu time now but i agree with most everyone else that there were like 6 pull ups legit... it reminds me of jason kaplan who got the 1:53 fran and everyone ripped his video apart and you had this whole intensity vs. form debate... but on some of those pull ups there wasn't even a 90 degree bend in your elbow. you don't have to get chest to bar just pretty close to that chin. i mean if you watch that 1:53 fran video i wouldn't even complain about it... his chin goes over every time... so if that gets ripped you can't get mad about yours getting criticism
Comment by jesse — July 24, 2009 at 8:53pm
21. pro weight - 34dl and 58 burpees. Was completely gassed after this but glad i went with the pro weight.
Comment by Colm O'K m/160/5'9/23 — July 25, 2009 at 12:24am
22. IMO.. Your just asking for people to critique your WOD when you post on the comments section telling people where to go to watch your video. What I am more amazed about is that you are still in denial. ANYWAYS, I can't even come close to doing as well as you did. The thrusters looked great.. but... basically what everyone else has said about the pullups.
Comment by Nick — July 25, 2009 at 1:24am
23. Travis

One of the things stressed in the cert which I thought was key was that there needs to be a strive for perfection in reps. Sacrifice time to get things done perfectly, 100% of the time. The pull ups were 100% half ass, I think the first 7 were actually legit, after that they got sloppy. When you played football, and you half assed on tackles, you would land on your ass and your opponent would be by you and you would get benched. Sacrifice a little time to get your reps looking sharp, and you still will become stronger AND faster, and no one will critique you.
Comment by j — July 25, 2009 at 1:49am
24. 36/60-96 275 dl and chest to deck and full hip ext/jumpclap burpees
Comment by mike d 153 5'7.5" 34 — July 25, 2009 at 2:01am
25. WOD as rxd Pro 101 reps
Comment by MMariner7005 — July 25, 2009 at 2:32am
26. WOD with 275 lbs... 100 reps total... 10/10 6/7 6/6 6/6 5/5 5/5 5/5 5/8... 48 DL and 52 Burpees... On the video, awesome intensity and I agree the video was at a bad angle but chin does need to get over the bar on far more of the pull ups for the workout to be considered legit. Props for doing Gorda Fran again on video, would love to see Kalsu if you get the chance
Comment by Bolt 23/6'2/215 — July 25, 2009 at 2:38am
27. Crossfit isnt the competition here football is. With that im guessing the Thrusters transfer better to the game than butterfly pull ups. Even though he was short on a few pull ups, his first two energy systems have a tremendous capacity. If he can run around the Lineman and jack up the fullback who did his gorda fran in 5 minutes e with perfect pull ups but was slower on the thrusters for 60 plays a game .... who got more out of the wods? For those all about just crossfit if the WOD was 50 135# Thrusters as quick as possible, how many could hit a sub 3 time?
Comment by MMariner7005 — July 25, 2009 at 2:44am
28. I've been doing crossfit for a couple months now, but this was my first crossfit football WOD. As rx'd 42DL's & 46 burpees.
Comment by Ken — July 25, 2009 at 3:08am
29. Travis - Monster effort. My only advice would be clean up the pull ups and the quiet the naysayers. Travis, you played D1 football, if out of 90 plays, 45 were suspect and you graded out at 50% where would you be sitting the following Saturday? The bench. My advice would be to avoid the butterfly kip, hard to get your head above the bar every time. If you want to hit up a cert contact us, cant coach attitude. I appreciate the confidence you displayed posting a workout, it says a lot about you...if you only we could get all the keyboard samurais to post videos.
Comment by John — July 25, 2009 at 3:45am
30. #23, When i played football, i got to the guy with the ball as fast as i could and then i made the tackle any way that i could whether i had good form or not didn't matter as long as the guy was on his back in the backfield.
#22, I posted the video because some of the guys asked me to.
MMariner, i appreciate your outlook on it.
Comment by Travis H. — July 25, 2009 at 3:47am
31. MMariner7005 - Where are you coaching? Give us you some heads up so we can keep an eye out.
Comment by John — July 25, 2009 at 3:48am
32. John- I actually played DII football at Valdosta State from 2004-2007. We won the DII national championship in 04 and 07. Thanks for the comments. I will definitely be contacting you about that Cert in October. I really love what you're doing with Crossfit Football. I just wish that it had been started a few years ago when i was still playing ball
Comment by Travis H. — July 25, 2009 at 3:52am
33. Travis we both knew that there would be comments on the pullups. We'll do just like Football we'll review the video (the first one we did)and we will train and do it again and send another Video of whatever workout. During that time maybe others will post Videos.
Comment by Mark Yarbrough — July 25, 2009 at 4:28am
34. Ah, I didn't know that difference between CF and CFFB.
I know that with CF they say that a bit of "slop" is going to happen when you're going for speed and time. I know a lot of people rag on CF for that fact actually (although those that rag on it overpronounce it and act like CFers are told to do terrible form at all times to get a good time).
But in CFFB you don't want any slop at all right? Every rep with the best form possible?
Good to know that. I'll stress it in the future.
Comment by Jason O'Dell — July 25, 2009 at 5:36am
35. Travis, HUGE monster work there. Inspiring to watch. I'd love to see what it looks like w/just the standard kip--you're a hoss and I'd be willing to bet you up your power output and eventually post a better time switching back to the standard kip.
my two cents on the video: i think everyone's been pretty respectful, fwiw. again, nice work.
Comment by justin — July 25, 2009 at 5:59am
36. Lost count but I'd say I did about 60 ttl reps. Pretty wack :(
Comment by DJ Aris — July 25, 2009 at 6:13am
37. Tabata Deads @ 155 lbs and Burpees...completely lost track of intervals and reps but worked for 8 minutes - not including warmup. Whew! I was huffin!
Comment by Twin — July 25, 2009 at 7:09am
38. #37 Oops! typo - Deads were @ 185 as rx'd
Comment by Twin — July 25, 2009 at 7:11am
39. PWOD at 275-75 total reps. Normally do CSWOD but felt that I'd sacrifice form for numbers on the DL's if I went with 185.
Either way, almost died.
Comment by Michael Brown — July 25, 2009 at 7:56am
40. DL done @ 275, 87 total reps.
Comment by Stone — July 25, 2009 at 8:02am
41. 41/5'11"/205. DL @ 185, 126 reps total (57 DL, 69 burpees). Averaged abut 15 combined reps per minute after 23 in the first round. Brutal but awesome workout.
Comment by david s — July 25, 2009 at 8:25am
42. 33/5'10"/171. DL@185. 91 reps total (6 across for DL, about 5 across for Burpees.) Will do again.
Comment by JT — July 25, 2009 at 8:39am
43. 115# DLs, 62 total reps. Missed an interval of deadlifting due to situational difficulties. My mom (5'4", ~185lbs, 55yo) got 52 reps with 65# deadlifts :) that's right, she's a badass
Comment by Renee Lee - 23F/171/5'8 — July 25, 2009 at 9:31am
44. DL @ 185lbs- Total Reps 110. I thought tabata deadlift was bad this was way worse...great workout john! keep'em coming!
Comment by Brian D. — July 25, 2009 at 9:32am
45. Tried to do a DL and felt like my elbow about popped out. I shouldn't have done any pullups yesterday. Im going to the doctor on monday finally and do whatever he says no matter what. Im sick of the nagging elbow tendon shit. 1 RM'd FS today at 225#. I could have eeked out a few more pounds i think but it was the end of a 5,5,5,3,3,1,1. For WOD did 3 rounds of: 20 burpee box jumps 20", 15 situps, 5 ring dips: 10:50. m/38/5'10/160#
Comment by tonf — July 25, 2009 at 9:40am
46. ~115 reps at 185#.
Comment by Ian J. — July 25, 2009 at 11:25am
47. used 135lb dumbells for DL

total reps = 84 (42 each)
Comment by mun 34/M/6'1"/230lbs — July 25, 2009 at 11:58am
48. used 225 for DL, otherwise as rx'd, 145 total reps. Travis, respect you for that display of raw strength, pullups just arn't your strongest point. no point bitching about technique, your power output was through the roof. Much respect boss.
Comment by Bres — July 25, 2009 at 12:12pm
49. WOD as Rx'd 40/47 reps @ 275#'s
was rough and good. 87 total.
Comment by Wags — July 25, 2009 at 12:39pm
50. Ill be at Maine Maritime Academy for the fall. Wouldnt be suprised if its already snowing up there.
Comment by MMariner7005 — July 25, 2009 at 1:40pm
51. DL's done @185 lbs 87 reps
Comment by Jeff Gebbie — July 25, 2009 at 2:38pm
52. Travis great work. I wouldnt put too much stock in the critiques, especially the angry ones from people who have never posted an Rx'd time here. I agree with Mmariner, 5 brownie points to anyone who can just do 21-15-9 of 135# thrusters in under 3:00.
Comment by Jerry D — July 25, 2009 at 3:57pm
53. Ha! I JUST saw this. Apparently I am pictured on the CFFB page the same day I opened my affiliate...what luck!

(I finished the workout, dry heaves or no)
Comment by Phil Stablein — July 25, 2009 at 4:05pm
54. 87 reps at 185 lbs. after i did 100 pull ups for time... for fun at 5:28
Comment by jesse — July 25, 2009 at 4:17pm
55. brownie points??? really??? i don't think anyone said anything about the thrusters or was mad... and im pretty sure everyone is looking forward to seeing the kalsu video cuz it'll be badass. the only thing that will suck is 12:58 won't fit on youtube so it'll have to get edited... so make sure you just fast forward it or else people will say well it doesn't count because you clearly edited it so you don't show all reps.
Comment by jesse — July 25, 2009 at 4:23pm
56. For those that are interested, I did the Tabata Deadlifts workout from back in May with my buddy who runs Elite Crossfit in San Antonio. We did them at 315 lbs. It's not near as impressive a video as Travis's but figured posting Crossfit Football workouts would help out John and his site. I'm in green and did 36 reps and Jeremy, in white, did 31 reps. If you would like to see the vid, just search 'Tabata in Tampa' on youtube... thanks, Karl Bolt, 1st Lt, US Air Force
Comment by Bolt 23/6'2/215 — July 26, 2009 at 4:51am
57. Scaled this one to 225# because last week I f&*%ed my back up trying to set a new PR for 5x5 deadlift. I pulled 415 off the floor nice and smooth first two reps...and then I left my midline slack and paid the price. Anyway, I did 65 DL's @ 225# and 60 burpees for total of 125 reps.
Comment by Matt -- CrossFit 1776 — July 26, 2009 at 5:15am
58. m/ 26/ 200/ 74"/ Did this WOD @ 225 lbs. 62 Deadlifts and 65 Burpees, total: 127 it was a BRUTAL 8:00.
Comment by Jimmy — July 26, 2009 at 7:47am
59. #56 Jeremy and Karl... good job on the tabata DL wod. I remember that one.. was killer. I got a normal "fran" up from a bit ago.. was almost 15 lbs lighter than I am now though. Youtube search "navy diver fran". Good music atleast.. hahah
Comment by wags — July 26, 2009 at 8:19am
60. 185-108 reps M/5'11/190/27
Comment by Svallet — July 26, 2009 at 8:46am
61. Amateur weight used, 103 reps.
Comment by David Knutzen — July 26, 2009 at 9:03am
62. Jesse??? really??? not sure why you chimed in...was it the reference to those who never post an Rx'd time? See #13 and 16 the ALL CAPs indicate anger as much as your ??? indicate D-Baggery.
Comment by jerry D — July 26, 2009 at 9:21am
63. DWOD: 185 lbf...80 DL (10 per round), 40 burpees (5 per round, rolled on knees), 120 total reps...obviously, I need more burpees and heavier DL.
Comment by Clinton Canaday - 23/6'3"/210 — July 26, 2009 at 11:56am
64. ray- 46 deadlifts, 49 burpess
nic- 21 deadlifts, 40 burpess


Comment by nic — July 26, 2009 at 1:54pm
65. M/26/5'10/180-WOD 155 DL, 80 total reps should have done 170 or 175 DL.
Comment by Matthew Q. — July 26, 2009 at 5:35pm
66. The last time we had a tabata DL I used 225. so stuck with that this time. WOD for 104 reps.
Comment by Michael — July 26, 2009 at 6:45pm
67. M/5'11/177
185# Deadlift - 79reps
Burpee - 54 reps
Total - 133reps
Comment by ZMH — July 26, 2009 at 9:31pm
68. 28/m/180 - 185# dl : 64 dl, 45 burpee
Comment by Jarod Kastning — July 27, 2009 at 3:24am
69. 8 rounds of 20sec on / 10 sec off: 225lb deadlift 8, 6, 5, 5, 4, 4, 3, 4: 39, burpees: 9, 7, 7, 6, 6, 5, 5, 6: 51
Comment by johnathon in seattle 28/5'8/157 — July 27, 2009 at 5:30am
70. 41/M/6'2"/190
225# Deadlift 104 total.
Comment by ScottH — July 27, 2009 at 7:30am
71. Did the wod at the pro weight of 275 lbs. I got 61 deadlifts and 46 burpees for a total of 107 reps. Love the site and the wods!!
Comment by Cole McNabb — July 27, 2009 at 12:55pm
72. 1st CFFB wod. Been looking at the wods for a while though.

88 total with 40DL,and 48burpees. Lost my card with rnds...

@275lbs
Comment by Brett_nyc — July 27, 2009 at 3:27pm
73. 38/M/235 WOD @ 275 84 reps
Comment by Jerry D — July 27, 2009 at 8:09pm
74. 10 / 9
6 / 7
6 / 6
5 / 6
4 / 5
3 / 5
3 / 5
3 / 5

40 / 48 = 88 Total Re
Comment by Brett_nyc — July 28, 2009 at 2:55am
75. WOD as RX'd - BW: 180#
49 DL / 54 Burpees = 103 Total Reps
12/10
9/8
6/6
5/7
5/6
4/5
4/5
4/7
Comment by Zach Singer — July 28, 2009 at 6:03am
76. M/30/6'3/183 - Rx'd @ 185lbs ~103 reps
Comment by RayP — July 29, 2009 at 7:15am
77. WOD at 185 for 101 reps...started out strong and then tanked.
Comment by Rossi — July 29, 2009 at 12:05pm
78. I watched Cole rock that WOD. Beastly performance Cole!
Comment by Mike Alley — July 29, 2009 at 2:55pm
79. as Rx'd 275 deadlift. 101 reps.
Comment by Deepak 28/5'11/170 — July 31, 2009 at 6:16am
80. 32/m/6'2"/205 Pro WOD - 8/8,5/7,5/7,4/7 at 275lbs, which was too much (spent almost half of the 20 sec resting before next DL set). So I rested a minute, dropped weight to 225, and finished with the following - 7/7,7/6,7/6,7/7. This was worse than the DL/burpee WOD from the '08 games. Phil 4:13
Comment by EricB in IL — August 4, 2009 at 4:07pm
81. As RX'd (185lb), after 18-rep false start because watch beep was too quiet.
Deadlift: 15, 12, 10, 10, 9, 8, 7, 8 (79)
Burpee: 10, 9, 8, 9, 10, 7, 9, 8 (70)
Total: 149
The two 10 burpees I got I started #10 right at the end beep for the 20 sec, but counted anyway.
Comment by R.Lee_Seattle — August 7, 2009 at 10:12am
82. We did this one at our box today fun wod. Zach - 99 @ 275, missed a hundred cause I didn't clap fast enough on one set of burpees. Damn it! Annie - 64 @ 185, girl likes to move weight sometimes
Comment by Zach and Annie@CFWS — August 24, 2009 at 6:30am

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