Friday, 07.23.10: Daily WOD

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On the minute

Perform 3 power cleans and jerks on the minute for 8 minutes.

*For every rep not completed complete 5 burpees at the end of the 8 minutes.

Post times and reps completed to comments. 

Mike Lyons - Rock & Roll Hall of Fame in Cleveland, Ohio

83 Comments:

1. how much weight?
Comment by P-mo — July 22, 2010 at 4:07pm
2. Should this be a certain percentage of our 1RM?
Comment by James Peden — July 22, 2010 at 4:49pm
3. I'm thinking it should be 60-70% of your snatch 1RM?
Comment by Rich S — July 22, 2010 at 6:06pm
4. Oops, musta read that wrong. I'd go with 70-80% of your C&J 1RM? Any thoughts?
Comment by Rich S — July 22, 2010 at 6:53pm
5. Id rather do 80% and just take the burpee penalties
Comment by Ernesto Alonzo — July 22, 2010 at 7:33pm
6. I assume the "+" means superset? Also, do we choose a load or go 70-80%?
Comment by Coach Capps — July 22, 2010 at 7:58pm
7. i think the "+" means 90% or above.
Comment by gow — July 22, 2010 at 8:24pm
8. John,
Noticed the programming seems a little different since the CFFB Total. Just wondering if you had changed things up, and if so what your new plan is and why you mixed it. Still awesome and kicking my ass.

-Dreads
Comment by dredlocked — July 22, 2010 at 8:24pm
9. BP as Rxed: 105x5, 105x5, 130x3, 155x3, 185x3, 210x1, 235x1, 265x1

DWOD: @ 195#, Only completed 5 rounds in 11:13. I was dead.
Comment by Roque C — July 22, 2010 at 10:00pm
10. dl 350x4x1
ghd 3x20
c and j -155 no misses
c and jerk felt so heavy today and no pop on c and j after sq/broads and then deads today
Comment by mike d 150 5'7" 35 — July 23, 2010 at 3:39am
11. B3Coach capps. I belive the 90% + means four singles of 90% of 1rm or little more if u got it.
Comment by jaybird — July 23, 2010 at 4:19am
12. BP: 135x5,175x5,195x3,225x3, 250x3,275x1,295x1,315x1.....am shot after that

@McQ - saw your comment to Spotter. Are you in 10th? I think I went through the course with
you (i graduated in july 07). Keep hitting it hard mate

Comment by Jimmy Dalton — July 23, 2010 at 4:29am
13. ASWOD:
DL 5RM=365 like butter.

DWOD: as rx'd w/ 205# first 4 rounds - 185# last 6 rounds. Yeah...I did 10.

Thought 205# was going to literally skull fuck me so dropped weight and that shit was still hard. Counted 1xmiss because the weight switch was 2 or 3 seconds into the 5th minute.

Good WOD guys. This week was BADASS. Next week, even better. Get after it all you in-season guys on here or the one's that don't post reading this. I wana hear about a camera stare touchdown or a stand over my victim just laid you out play. Ha have fun guys.
Comment by C. Lake — July 23, 2010 at 4:50am
14. ASWOD - 300# 5RM DL, 3x20 GHD
DWOD as rx'd with 140#
Finished all in just under an hour, not bad for my first 6am workout in a long time.
Comment by Rich S — July 23, 2010 at 5:11am
15. Woops. GHD's as rx'd,
Comment by C. Lake — July 23, 2010 at 5:14am
16. Although I thought KO was an idiot like everyone else on here, am disappointed to find out reading that we are censoring him. Isn't that UN-AMERICAN? CFFB is an open forum for ideas and people to debate. Not a cult to stroke each other, the ones that are in agreement. CFFB is better than that

DWOD with 125#, ASWOD 265#5rm dl
Comment by W. Fink — July 23, 2010 at 5:18am
17. not sure about the weight for the DWOD, but more importantly: when does in-season start? I thought it was 3rd week of July...
Comment by Mahir — July 23, 2010 at 5:30am
18. Fink, could you define for me the term American in your own words?
Comment by C. Lake — July 23, 2010 at 5:57am
19. My apologies Fink, WILL you.
Comment by C. Lake — July 23, 2010 at 5:58am
20. @Jimmy. I am not in 10th. It is a possibility that we went through the course together, but I did not graduate in July of '07. If it's all the same to you, I'd rather not discuss this on here. My e mail is on yesterday's board.

"If you're not bleeding or throwing up, you're not working out!"
Comment by McQ — July 23, 2010 at 6:09am
21. ASWOD: Deadlift 5RM@275, 3x20 GHD situps
DWOD: Powercleans@155, finished with no drops.
Comment by Adam Christiansen — July 23, 2010 at 6:17am
22. ASWOD
DL 325# 3x5
Subbed Knees-to-Elbows 3x20 for GHD

DWOD
No missed rounds @ 155#(shoulda gone heavier)

C. Lake 205!? Nice work, not to "stroke each other" any more than is necessary but I've come to the conclusion that your the Spealler of CFFB. Strong ass mofo for your BW.

@ Fink So then the "american" thing to do would be just let people like that continue to ruin something like CFFB for the rest? IMO this isnt the place to be trash talking for no reason. The slogan is "Forging Powerful Athletes" right? Ive always been taught that "athletes" should aspire to be great both on and off the "field" but...... then again, I'm Canadian so what do I know
Comment by Rory Smith — July 23, 2010 at 6:25am
23. Well damn....been a LONG week fellas. Kinda glad it's coming to an end! I am beat after yesterday and today. Rode the donkey solo today. See you boys back on monday!!!

SWOD: DL 4x1: 455/475 easy /515(failed...)/475
These were fun today considering I could barely walk into the gym from yesterday.

GHD rx'd. DWOD: all I had was 185 today fellas. Not gonna lie, that hurt. C. Lake, props bro, you have more guts than me today. Way to crush it! GFY!!!
Comment by ShaneP — July 23, 2010 at 7:00am
24. My gym has no ghd. What is a good substitute? I really need to work on these so I'm interested in doing a similar movement.
Comment by Ian — July 23, 2010 at 7:07am
25. @Ian - My gym has this problem too. I've put a dumbell/kettlebell between my feet while lying on the floor to simulate the movement. You don't get the negative portion but this is the best we can do without a GHD.
Comment by Rich S — July 23, 2010 at 8:47am
26. SWOD: Stabilizer exercises
5x10 full push ups (milestone for the shoulder)
3x20 GHD sit ups w/ 20# @ face level

DWOD: 10 Rds because the way I count it puts us at 9, and JE didn't like 9. Not an even number.
1 Arm DB Clean and Jerk
95# DB

No misses. Probably should have gone heavier, but didn't know how to gauge it. Never done something like that before.

"If you're not bleeding or throwing up, you're not working out!"
Comment by McQ — July 23, 2010 at 8:56am
27. CSWOD
DL 4x1@ 410#-still have form issues, dunno WTF
ghd w/10# 3x20

DWOD as RXd @ 170# x 10 rds-no misses
we got finished w/#8 and McQ says 1 more, we get done w/#9 and I say you can't end it in an odd # so might as well do 10.

I just recently began doing pc&j. Don't have a 1/2/3/4/5 rep on it so I based it off yesterday mornings workout of pc&j 15x1@ :30 rest@ 165#.

"If you're not bleeding or throwing up, you're not working out!"
Comment by JE — July 23, 2010 at 8:57am
28. (ASWOD: 455# 5rm I almost lost my grip on the last rep. I had the bar on my fingertips of my left hand and barely made lock out.
GHD's had to use a bench and bars on the squat rack to anchor my feet. Did the first 20 and then felt like vomiting on the second set so I switched to knees to elbows for the rest.

DWOD: 215,215,215(2),215(2),215(2),205(2),205,205
20 burpee penalty

I would also like to add that my CFFB total from 21 May had 2 failed deadlifts @ 455#. I moved down to the amateur SWODS on the 3rd of June and now in under 2 months my 1rm failure is my 5rm! All my lift numbers have jumped way up. I thinks the lowest increse is the 35# I added on my bench. I still haven't tested my 1rm press, but it's going to be hard to go too much more over 225.

Thanks for a great program John!!!

Comment by Zak — July 23, 2010 at 9:23am
29. SWOD: Attempted 5RM at 435, but got it x3 twice.
GHD 3x20

DWOD: @185, did 9 rounds, no misses. It was tough, but should have gone up to 195.

Comment by Uncle Rico — July 23, 2010 at 9:23am
30. @Ian and Rich - didn't you guys see Rocky IV? Get up in the hay loft and do 'em...

Training last night until 8pm and then again this morning wasn't so fun.
SWOD: DL 4 singles @455. Not bad, but wasn't going to push it. GHR situps 3x20
DWOD: 4 rounds and 225, no misses but I went over time on round 4, dropped to 205 for the last 4 and still went over time on round 8. That was rougher that I'd guessed.

@Lake: Nice job, dude, well over bodyweight for all 8 rounds, those tuna shakes must be paying off!
Comment by Josh 39/6'4/250 — July 23, 2010 at 9:52am
31. Ha Josh, honestly just trying to catch up to you badasses. On my way though. Back on whole milk/tuna shakes...185 here I come.
Comment by C. Lake — July 23, 2010 at 10:08am
32. SWOD Deads 4x1 185, 185, 195, 195 and GHD
DWOD PC and jerks @ 85lb. No burpees
Comment by Barbara — July 23, 2010 at 10:29am
33. CSWOD:
Deadlifts @ 395 (90% was 396)
GHD Situps as Rx'd

DWOD: @ 145# (before we started I attempted 155 and during the jerk almost fell over) McQ suggested I go down in weight, so I cranked out the WOD at 145#. Ended up doing 10 rnds because McQ's way of timing makes us finish on 8 mins on the clock, and JE didn't like an odd number.

"If you're not bleeding or throwing up, you're not working out!"
Comment by HZ- 5'10/25m/188# — July 23, 2010 at 10:31am
34. Nice work josh and lake. Dedlift 4x1 all @535. Wod @185.
Comment by jaybird — July 23, 2010 at 10:31am
35. Can somebody please tell me what FKS means?
Comment by TH — July 23, 2010 at 10:58am
36. Fearsome Kangaroo Slappers...one of the FKS crew will tell you TH.
Comment by C. Lake — July 23, 2010 at 11:03am
37. Bird, you are indeed a mule. 535x4x1??? Damn Son. Josh, you feeling fresh after taking DWOD off yesterday??? Hahahaha.
Comment by ShaneP — July 23, 2010 at 11:18am
38. Deadlift 5x1 @ 380# (94% 1RM).
Sit Ups on a 30° Ab Board.
WOD: 3 Rounds @ 185# remaining rounds at 155#. After seeing C. Lake kill it I got ambitious, but it owed me pretty hard.

I figured out now who Jaybird is without ever meeting him: http://www.g-bridgehouse.co.uk/tag/crane-engine (SFW)
Comment by One_ill_KevinJ — July 23, 2010 at 11:29am
39. Didn't get yesterday's in, so doubled up this a.m.

0700
SWOD - Bench 210# 3x5, pullups 7,5,4
DWOD - As Rx 210#, about 20 min.

1030
SWOD - DL 5RM 280# (failed on rep 4 so will try again next week), modified GHD situps as Rx
DWOD - 170#, no misses

Tired and sore.
Comment by JS — July 23, 2010 at 11:30am
40. DL 5RM should read 380#
Comment by JS — July 23, 2010 at 11:31am
41. Deadlift 420x1x4
no time for GHD
DWOD: as rx'd with 175. no penalties. could have bumped it up to 185. went conservative today for some strange reason
Comment by Rick NPD — July 23, 2010 at 11:33am
42. Damn Lake!!! Hell yeah brother!

DL 435/445/455(fuk)/455(f)

DWOD rxd at 185. Got all in the minute but had to attempt more than three to get three in. Counted the missed attempts as misses. 20 burpees. Fuk that! Glad to be back with the crew on Monday.

GFY rxd
Comment by Trose — July 23, 2010 at 11:35am
43. @Kevin: You're close, but it's more like this:

http://www.theage.com.au/ffximage/2007/04/28/svSHREK_narrowweb__300x352,0.jpg
Comment by Josh 39/6'4/250 — July 23, 2010 at 11:46am
44. ASWOD: DL-265# (well down from 315# two months ago)
GHD SU as rx'd. (John, I cursed your name with each rep)
DWOD: @115# No penalties. I figured I should've have gone a lot heavier, but noticed towards the end my form was being compromised. Gave myself 20 burpees and 20 toe to bars for poor form.
@ TH See comment 32 from yesterday.
@jaybird, you are a friggin' beast.
F.K.S.
Comment by Spotter--F.K.S.-- — July 23, 2010 at 11:49am
45. ASWOD: Deadlifts @ 405--felt myself losing my lower back on rep 3 and stopped there. Dropped 20 lbs and was able to do 3 more singles without losing form. I plan to stay at 385 until I can get 5 with good form, and then go up from there.
DWOD as Rx'd @ 175 with no misses.
I bet next week we're going to get crushed.

Comment by Craig — July 23, 2010 at 12:29pm
46. CSWOD Dead 4x1 90%=540. Reps at 545, 555,575,585
DWOD as rx'd @ 245lbs. 6 penalties.
Comment by ABell — July 23, 2010 at 12:34pm
47. ABell, atta boy! Way to say fuck it and go for it. And shit son, nice work on deads. Holy shit.
Comment by C. Lake — July 23, 2010 at 12:38pm
48. SWOD: DL 4x1 @ 405# (90% 390)
DWOD: Rx'd @ 160#, no penalties
Comment by DL — July 23, 2010 at 12:50pm
49. DL 430 lbs x 2, 455 x 2
GHD's made due with what I had.

DWOD: weight I picked was a little much
3x190 lbs - 2 fails
2x180 lbs - 1 fail
3x160 lbs
Should have tried 170 for the whole thing

Comment by PaulyO — July 23, 2010 at 1:09pm
50. ASWOD:
DL @ 235lbs - new PR!
3x20 GHD situps

DWOD: @ 95 lbs x 10 rounds...gotta do what the crew does. Thanks guys, that was fun!

"If you're not bleeding or throwing up, you're not working out!"
Comment by Blondie — July 23, 2010 at 1:13pm
51. SWOD: DL 4x1 @ 365#. GHD as rx'd.
DWOD: Punk'd out at 165# no misses. Had nothing in the tank and barely made it.
Comment by BD — July 23, 2010 at 1:23pm
52. DL 463 for 2 singles, and 507 for the next 2. Tried an alternate (aka gorilla) grip with both hands hook gripped on last 3 singles. GH Sit-ups, then DWOD with 198. Kinda mad I didn't try 220.
Comment by Coach Capps — July 23, 2010 at 2:27pm
53. Amateur: C: 360X3 fail rep 4, GHD3X20, BG: 265X5, GHD3X20
DWOD: C: 80Kg no penalties, BG: 60 Kg no penalties. Heavier next time! First WOD in my new airwalks - feel pretty good, kind of narrow toe box but its ok for $25. Eleiko bars RULE.
Comment by Xfit Rice Owls — July 23, 2010 at 2:33pm
54. CSWOD: DL 4x1 @ 345, sub GHD sit-ups on stability ball and feet hooked on smith machine (only good use for it)
DWOD @ 135, no misses. wish i had gone heavier. no, i don't.
Comment by PDNYC — July 23, 2010 at 2:40pm
55. My legs are sore as fuck
Comment by freddy c._one world — July 23, 2010 at 3:18pm
56. Been following CFFB for around 4 months now and loving it, keep up the good work! First time posting on the comments, decided its time to get more involved on here.

PSWOD- Deadlifts; 545lbs for all 4 rounds, 3x20 GHDs
WOD- 225 for all rounds, no penalties
Comment by [TF] BigCat — July 23, 2010 at 4:08pm
57. DL 4x1@475#
GHD sets of 6-8 maybe 5-6 times. I was dead after DL

started with 205 on C&J finish with 165. Tweaked my shoulder trying muscle ups. few days ago
Comment by Kevin R/21/5'9"/200 — July 23, 2010 at 4:10pm
58. Deads- 295,295,315,315 lbs
WOD- 95 lbs, No drops.
Comment by Kristie — July 23, 2010 at 4:11pm
59. Oh my hell it's been a long week. It feels like a year since monday!!!
SWOD 4x1@365
DWOD 155#, no penalties
May take tomorrow off, body smoked!!!
Comment by E.L. — July 23, 2010 at 4:16pm
60. ASWOD: 355(+10)
GHD 3x20
DWOD: 155-no penalties
Comment by cgpilot — July 23, 2010 at 4:55pm
61. thx C. Lake. I'm just glad I could throw down on a WOD with you guys. You guys motivate. Represting the state of michigan. This program is awesome, i've never been stronger.
Comment by ABell — July 23, 2010 at 5:32pm
62. Headed to the gym right now.. Can barely walk because of yesterday, so we'll see how it goes.

I'll be lucky to get over 400 on the DL in my current state...
Comment by Matt Mulcock — July 23, 2010 at 5:33pm
63. Fuck yeah abell way to crush.

Swod: 375 not too bad.
Dwod: 155 and threw some burpees in for fun, what the fuck.
Comment by ABP 175 6'1" — July 23, 2010 at 5:37pm
64. Sorry, one more thing that I keep meaning to bring up. For christmas I want a big CFF banner image with a big enough resolution for a desktop background. Also, some sick bumper/window stickers would be awesome. Been on CFF for 6 months and want to rep.
Comment by ABP — July 23, 2010 at 5:47pm
65. CSWOD: 405#
DWOD: 185#, 0 penalties just barely made it, if it weren't for those penalties, I wouldn't have gotten in that last rep...I chose the right weight.
Comment by IanT — July 23, 2010 at 5:55pm
66. ASWOD - DL 5RM 415 & GHD 3x20
DWOD - PC&J at 185 no misses...that was tough after yesterdays beat down!!
Comment by Rossi — July 23, 2010 at 6:23pm
67. SWOD: 365x4 very sore from yesterday
GHD as rx'd

DWOD: 205# as rx'd - could have done 215
Comment by CT — July 23, 2010 at 6:51pm
68. SWOD:365/375/395/400
DWOD:175 no misses
Comment by JM — July 23, 2010 at 7:07pm
69. SWOD: 365
DWOD: as rx'd 185 no misses.
Comment by Steven Marinero — July 23, 2010 at 7:47pm
70. SWOD: 495
DWOD: 205 - 4 mins / 185 - 4 mins
* 5 misses.
Comment by Kevin Svercek — July 23, 2010 at 8:20pm
71. John Welborne has a wikipedia page, but it doesn't have anything about what he is doing now with Crossfit Football.
Comment by Vanessa Pinter — July 23, 2010 at 8:26pm
72. NFD St 2. Getting back after it. Had a fitness test today, so did the wod this evening.
DL @ 325, no GHD so did sit ups with a towel underneath me.
Wasn't sure about the weight for the C+J, so I did 155. It seemed to go easier than it shoud of, so I did 10 rounds instead of 8.
30/m/5'7"/156
Comment by Joey S — July 23, 2010 at 9:56pm
73. CSWOD: DL- 435,445,450,460
GHDs RX'd
DWOD: RX'd @185 no penalties shouldv'e gone a lil heavier.
Comment by Rory B — July 24, 2010 at 12:14am
74. CSWOD: 400,400,410,420 (last 3 were sumo style because I couldn't break anything heavier than 90% off the floor conventional today)
Skipped Situps, because my back has been hurting this week, I read this article: http://startingstrength.com/index.php/site/abs/ (wfs) and I have no GHD.

DWOD:
205 RX'd
15 burpees for 3 unfinished CJs.

Was mostly limited by trying to catch my breath in the later rounds before jerking, tough stuff.
Comment by Saul Harris — July 24, 2010 at 12:30am
75. dwod at 155lbs with no failed rounds. Should have went at least 20lbs heavier. I was still pretty wrecked from that squat and jump wod the other day.

Have a good weekend!
Comment by Ryan @ CrossFit 714 — July 24, 2010 at 3:50pm
76. SWOD: DL @ 325, 345, 345, 345

DWOD: As rxed @ 135#. Loved this one.
Comment by Roque C — July 24, 2010 at 6:18pm
77. SWOD
DL 315/315/315/315
DWOD
@95#
Comment by GI27 — July 25, 2010 at 10:57am
78. DL 405, 415, 420,420
subbed rollouts

did dwod w/185 but misread and only did PCs.

would have to do 155 for C&J
Comment by Jack S, — July 25, 2010 at 2:27pm
79. SWOD: DL 5RM 325
DWOD: 3x155, 5x135

m/34/256
Comment by BDA — July 25, 2010 at 5:39pm
80. going a little out of order this week.
DL= 365# 5rm. didn't want to get greedy, first time i didn't feel a little twinge in the hammy since tearing it in may.

dwod= c&j 2 rounds @ 165#, the rest at 155#. lets just say i did a few burpees.
Comment by chris chase — July 26, 2010 at 5:14pm
81. SWOD: 315x5

DWOD, RX'd at 145#
missed 3 reps = made up 15 HSPU
Comment by PJ — July 28, 2010 at 7:44am
82. Pro SWOD:
Deadlift up to 4x1 @ 495#
GHD Sit Ups x 20, 20, 10 (failed on the last set)

DWOD:
As rx'd @ 225#, no penalties.
Comment by Brad C. @ The Compound — July 30, 2010 at 8:07am
83. Pro SWOD:
Deadlift up to 4x1 @ 495, 495(fail), 475, 475(fail)
GHD Sit Ups x 20, 20, 2 (failed on the last set)

DWOD:
As rx'd @ 225# (80% of PC 1 RM), no penalties.

Comment by Craig C. — July 30, 2010 at 8:42pm

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