CrossFit Football

Thursday, 11.05.09: Daily WOD

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In-Season

Complete:

Weighted Chin Ups 1, 1, 1, 1, 1, 1, 1

Post weights to comments.

Off-Season

Complete for time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Deadlift 150% BW
Pull Ups

Post times and weights to comments.

CF Football Certification Saturday WOD

57 Comments:

1. Is that John Elway?
Comment by Coachj Pac — November 4, 2009 at 6:31pm
2. Do ya'll use weight belts? I've done both and am ok either way. But I don't know what the preferred method is.
Comment by Kirby 33/M/275/5'10" — November 4, 2009 at 6:49pm
3. What is BW?
Comment by Harry — November 4, 2009 at 7:43pm
4. BW = Body weight
Comment by Danny L. — November 4, 2009 at 7:56pm
5. Also does CF-Football do sumo DL or reg.?

Thanks again
Comment by Kirby 33/M/275/5'10" — November 4, 2009 at 9:03pm
6. ASWOD: 3X5 sqt@ 330#, BP @ 240
DWOD:(offseason) 275#, kipping PLU till set 5, then did strict. Very tough workout after the sqts. 22 mins. Is there a xfitfootball total coming up soon?
Comment by steve f 27/182/5'9/m — November 5, 2009 at 3:41am
7. ODWOD: 11:30 min with DL 120kg (264,5 lb says google)
Comment by Max — November 5, 2009 at 5:24am
8. Off-Season: 8:40 Rx'd

BWT: 185 DL: 280 C2B Pull-Ups
Comment by Linker — November 5, 2009 at 5:34am
9. Holy Shit!!!
OSWOD - most at 115# some at 135#. Getting idea I think.
ODWOD - as rx'd BW = 190- DL @ 300# 9:42. Damn that was rought.
Comment by trose — November 5, 2009 at 6:24am
10. What is the proper technique for repetitions on deadlifts? Do you put the bar down close to the floor without actually touching the floor, let it just graze the floor, or put it all the way back down on the floor for a beat before restarting a repetiton?

I have found that what you do when putting it down makes a big difference in how many you can do.
Comment by BGD — November 5, 2009 at 6:38am
11. OSWOD-185#
ODWOD-Rx'd BW:195 DL@315, know its over 150% first time doin that one was harder than i thought. gotta get better
Comment by greg b — November 5, 2009 at 6:47am
12. SWOD - Squat: 295# Bench: 270#
DWOD - Rx'd BW:160# DL:250# for 11:53
Awesome WOD!!! Totally burnt!
Comment by Stevo — November 5, 2009 at 7:44am
13. PSWOD-8x2@135; ODWOD(as rx'd BW=199) DLs@300lbs-13:58. My hands look like they've been through a belt sander, lol
Comment by JPizzle — November 5, 2009 at 8:21am
14. SWOD: 165# snatches. DWOD: BW 225# DL @ 340# 10:59. That FREAKING hurt BAD!!! GFY!
Comment by ShaneP — November 5, 2009 at 8:33am
15. ODWOD: 135 kg - 18:05

My back is officially fried...
Comment by Dixen — November 5, 2009 at 9:22am
16. WOD- 365# dead lift/pullups- 13:05
Comment by Jaybird — November 5, 2009 at 10:01am
17. Two Questions for the forum:

1. Do ya'll use weight belts? I've done both and am ok either way. But I don't know what the preferred method is.

2. Also does CF-Football do sumo DL or reg.?

I would greatly appreciate ya'lls thought.

Thank you
Comment by Kirby 33/M/5'10"/275 — November 5, 2009 at 10:14am
18. 30/f/118

ODWOD

175# deads
kipping pull-ups on fat rubber coated bar at comm college gym

16:13

oh my back!
Comment by nadia shatila — November 5, 2009 at 11:03am
19. Power Snatch with 132, 155, 176, 187 (1 miss), 187, 198, 208 (both misses), 208 (1 made/ 1 miss). OSDWOD with 352 (BW 234) in 16:30. Brutal.
Comment by Danny Capps — November 5, 2009 at 11:11am
20. 150lbs, 36yo.
Rx'd off-season wod. 225#DL. Back is fried, doubt I'll be able to
touch my toes ever again.
Comment by eric zientek — November 5, 2009 at 11:16am
21. Kirby, I do reg deadlift and not sumo, just because ive never done sumo deadlift.
I use wieght belts sometime but try not to rely on them, for example todays wod i didnt use a belt until i got into the fifth set, felt like i needed it. There is a place in our sport, Mark Rippitoe says it best in the book (Strarting Strength). Hope this helps.
Comment by Jaybird — November 5, 2009 at 11:21am
22. How the hell did I do so well at this workout? heh Off season wod 8:33 DL @ 255

BS collegate 215 lbs BWT @ 170 25 yom 5' 11''
Comment by chad Gardner — November 5, 2009 at 11:34am
23. Jaybird,
Thank you I was kind of think something like that I will read the book. Thank you so much for your help.
Comment by Kirby 33/M/5'10"/275 — November 5, 2009 at 11:40am
24. M/30/6'3/185 - CSWOD - 155lbs BS and faild at 200lbs BP 3x5. WOD 11:35 @ 225lbs
Comment by RayP — November 5, 2009 at 11:47am
25. 6'2' 203-DWOD- DL 305-14:05 min

OSWOD- 155,155,145,145,145,145,145,145
dropped because they just werent explosive enough
Comment by jake — November 5, 2009 at 1:52pm
26. SWOD: Squat 112.5kgx3x5. Bench press 75kgx3x5. DWOD: 11.28 with 242lbs deadlifts. Great workout and I hear ya guys on the fried back and hands!
Comment by Simon-30/M/5'10/160 — November 5, 2009 at 2:02pm
27. Off Season. CSWOD BS @ 225 and BP @ 235. DWOD as rx'd w/ 300lb deadlift - 17:15. Those power snatches are gonna be fun tomorrow...
Comment by Kyle - CrossFit West Santa Cruz — November 5, 2009 at 3:34pm
28. OSASWOD: Bench Press: 225x5, 240x5, 245x5(fail 3 reps).

OSDWOD: Deadlift at 275lbs (BW: 178, bit over rx) 12:41
Comment by Fosco m/23/178/5'9 — November 5, 2009 at 4:21pm
29. OSCSWOD: 10x3 @65% (1RM=275) work weight of 175lbs. Bench 185x5...I know its weak sauce, but I am going to give CF Football a month to see what kind of gains I can get compared to CF mainsite. OSDWOD: DL=255. Done in 23:37. Very fatigued right now and I love it.
Comment by JD Hernandez-M/27/5'6"/173 — November 5, 2009 at 5:22pm
30. osswod pro: power snatch for form work 125x8x2
osdwod deads at 315
time: 12:11
Comment by brian t 34/m/220/73" — November 5, 2009 at 5:42pm
31. Off Season. F/38/160/5'4- Scaled Deadlift at 205 lbs, Assisted Band Pull ups. Time 14:30
Comment by Kristie — November 5, 2009 at 6:07pm
32. ** M/24/6'1"/202. OASWOD: squat - 365 - 5,5,5, bench - 255 - 5,4,4. ODWOD: DL - 305lb. as rx'd 18:16
Comment by Rodney — November 5, 2009 at 7:12pm
33. M/20/184lb/6'2" First time posting. OASWOD Squat: 310lbs 5,5,5 Bench: 210lbs 5,5,5. ODWOD: DL 225lb 17:02.

Comment by DerekLarson — November 5, 2009 at 8:10pm
34. ODWOD as Rx'd with 300 DL in 9:02
Comment by Travis H. — November 5, 2009 at 8:47pm
35. SWOD PS 8x2@165
DWOD as Rx'd but it nearly killed me used 365 for deads, wanted to lower the weight after the first round but I decided to work through it. Brutal 32:07. Don't know if I'll be squatting tomorrow, very very beat right now.
Comment by Josh 38/6'4/240 — November 5, 2009 at 9:25pm
36. Off season DWOD: DL 270 pounds and pulls 15:20
Comment by Paul Obersteller — November 5, 2009 at 9:39pm
37. Off Season Collegiate WOD: 10x3x265, Bench 2x5x185, 1x4, 1, sets @ 175.

Tried increasing weight slightly on dynamic squat since last time was easy--not quite snappy enough.

Bench.... is what it is.

DWOD: 17:42 as Rxed, 280# deads (I've lost weight). Didn't even hit grip failure; just sheer CNS smash. Like Linda only not quite as bad.

Game of inches...
Comment by Ross Hunt — November 5, 2009 at 9:59pm
38. Scaled DL to 225#
14:52
Comment by Aaron Alcock — November 5, 2009 at 10:04pm
39. AOSSWOD: Squat 285 / Bench 265f 1st rd / 245 rd 2-5.
OSSWOD: 8:59 RX'D 285 DL
Comment by jerbro — November 5, 2009 at 10:17pm
40. A day late to accommodate different practice schedule with rugby. 10:30 with 125kg
Comment by Jonny Forde — November 6, 2009 at 1:18am
41. In season, college: Made this up Friday, rugby tomorrow so took it easy. Bench 3 sets @ 60% of 1 RM for max reps, total reps :32. Chins and dips 3x15. No weighted pull ups.
Comment by Stone — November 6, 2009 at 4:44am
42. Bench done at 230 #
Comment by Stone — November 6, 2009 at 4:44am
43. The idea of the dynamic efforts is to move a lighter weight as fast as possible. We are working on bar speed. Use 60-65% of your 1 RM for the dynamic efforts. I know you will be tempted to up the weight but still to it I promise it works.
Comment by John — November 6, 2009 at 6:16am
44. had a aweful day at the gym yesterday. oswod snatchs 8x2@135 felt weak thur all sets. odwod sets10,9,8,7 done @340 then had to scale to BW@225 to finish form and grip was becoming shitty. M/6'/225/28
Comment by Jared Weimer — November 6, 2009 at 9:18am
45. 26/M/6'/190...OSDWOD under 15 min (watch was giving me problems), scaled to 225 (should have been in the 285 range, but my 5rm is only 315). Will bump it up next time. Pull-ups were HARD after DL's. ASWOD, Squat 240x3x5, Bench 235x3x5.
Comment by Joe A — November 6, 2009 at 10:37am
46. Did this yesterday but didn't post it.
OCSWOD squats 10x3 @ 170; no bench cause I don't have one.
OSDWOD deadlifts were @ 315. very tough 26:58
Comment by Rick Aprea — November 6, 2009 at 11:03am
47. SWOD 10x3 at 92,5 kg, bench press 120 kg. OSWOD as rx´d at 125 kg 11:01.
Comment by Osku — November 6, 2009 at 11:24am
48.
OS collegiate WOD Squats @ 185, bench @ 190 pr for 5 sets . Will do daily WOD tonight
Comment by kevin p 34/m/72"/166 — November 6, 2009 at 2:23pm
49. 264DL at 172 bw. 13:32.
Comment by Michael — November 6, 2009 at 4:29pm
50. Squat 5x3 at 225, bench 5x5 250(new PR), 250(F), 245(F), 240 on the last 2. I know thats not how im supposed to do it but i couldnt do it. WOD ~23 min, no timer, used phone.
Comment by Sherwood 21/M/6'/205# — November 6, 2009 at 10:12pm
51. pro strength: 155 165 175 185(1) 190f 190f 175 185(1). oswod as rx'd w 275lbs. 7:07.
Comment by ken c/45/6'1"/185 — November 8, 2009 at 11:56am
52. Complete for time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Deadlift @225 lbs
Pull Ups

Time 16:26
Comment by Jeff Gebbie — November 9, 2009 at 4:34pm
53. OSASWOD:step ups at 160 and bench:235 OSDWOD:Dl:295 15:30
Comment by Chaz McNeice M/27/195/5'11" — November 10, 2009 at 8:13am
54. CSWOD - Back Squat 10x3 @ 185 (30 sec rest), Bench Press 3x5 @ 195, 2x4 @ 195 (failed last rep)
Comment by Andy F. - 27/5'10/160 — November 11, 2009 at 5:12pm
55. 6'2"/29/214 SWOD Bench a few sets at 275. Squat 315# WOD 1.5 rounds AsRx'ed-no way would I have had enough time! dropped to 275# 26'33" ish. Would love a shot at this with more time. Great WOD
Comment by Ryan R — November 12, 2009 at 7:01am
56. M/39/5'8"/160
still on gomad 4th week between 160-165
Im happy I broke the 160 mark.

oswod
Dl's 240#
Pull ups w/ 20# vest
9:49


Comment by Alan K Crossfit Triumph (FL) — November 12, 2009 at 6:32pm
57. This was really fun. My last pullup ended up being 45#.
Comment by APatrick — January 25, 2010 at 4:45am

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