Tuesday, 07.27.10: Daily WOD

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Complete 15 rounds:

Sprint 40 yards

*1:3 - work:rest

Post fastest times to comments. 

Lil' Rose

99 Comments:

1. I'll just answer this question right now.... Yes that Lil 5 year old is WAY more badass than me. Hahahaha. Hell yeah John! Thanks for the pic. She was stoked.

GFY rxd
Comment by Trose — July 26, 2010 at 8:31pm
2. Great pic.
Comment by Ryan @ CrossFit 714 — July 26, 2010 at 9:15pm
3. Way to start her out right terry! Way cool pic!!
Comment by freddy c._one world — July 26, 2010 at 9:26pm
4. I see that barbell in front of her. I'm guessing that she was just warming up with the PVC before she banged out a coupe of sets with that. They have these shirts for kids on the Life as Rx'd site that say "I'm already stronger than you are." They're awesome. They only make them in toddler and bigger sizes, so my boy's gonna have to grow into his.

"If you're not bleeding or throwing up, you're not working out!"
Comment by McQ — July 26, 2010 at 11:44pm
5. Fun workout today, worked my way up to 215lbsx3 for the Power Cleans. Had a question for everyone: Myself and a few of the guys I workout with have been getting elbow pain when we do compound movements, especially Power Cleans. Doesn't hurt much before or after, just during. Is this common? Anyway to prevent it? Thanks.

Baghdad/M/195/5'10"/26
Comment by J-Rich — July 27, 2010 at 12:57am
6. How do u know if this is an in season or off season workout
Comment by Jimmy vreeland — July 27, 2010 at 3:47am
7. @6 Jimmy, during there is currently only off season workouts being posted.
Comment by Adam Christiansen — July 27, 2010 at 3:51am
8. ASWOD: Power Clean 5x3@155, pullups 3,4,3
DWOD: Fastest time was 5.5s
Comment by Adam Christiansen — July 27, 2010 at 3:53am
9. Hey Crossfit Football, the CFFB Strength Wod has been added to Wodder, check it out! http://wodder.com
Comment by Mike — July 27, 2010 at 4:27am
10. PC (3rep) - 185, 205, 225, 235, 245
Pullups 14-8-6
Sprints all completed, not sure of time, rested 18 seconds between.

Comment by Tito M/31/6'2"/205 — July 27, 2010 at 4:47am
11. Rolled out of bed this morning and it felt like someone kicked both my ass cheeks with a steel toed boot. I have no idea how I didn't feel that shit yesterday.

ASWOD:
Power Clean 5x3=235
SPU's=18,15,13

DWOD: as rx'd. No times, I came out of sprint start on most the 40's. Gave myself 12 seconds rest. Felt SLOW as hell today.
Comment by C. Lake — July 27, 2010 at 4:53am
12. OH YEAH! Lil' Rose! Awesome job! Next up, 100 kilo. Snatch haha.

Great pic.
Comment by C. Lake — July 27, 2010 at 4:55am
13. pc 175x5x3
spu bw+60lbs 8,7,6
sprints- fast
Comment by mike d 150 5'7"35 — July 27, 2010 at 5:58am
14. Did the sprints first rested 45 seconds inbetween each sprint. Fastest time was 4.7.
ASWOD: PC= 5x3 @ 205
SPU's = 21 17 13
Comment by Jordan R — July 27, 2010 at 6:00am
15. Power Cleans: 155, 185, 195, 200, 205
Comment by Clinton Chizinski — July 27, 2010 at 6:29am
16. PC: 205, 225(f), 215, 215(f), 205, 215
PU: 17, 24, 22

My Power Cleans have completely taken a shit the last few weeks. My form feels ugly at anything over 185. A month ago I was getting 225 in reps of 4+, now I can't get 215 3 times? What gives?

Comment by Uncle Rico — July 27, 2010 at 6:32am
17. SWOD: Good shit today. Up to 180# got 2 first set and only 1 last set. This used to be my 1rm.
PU's 4,3,3
DWOD: as Rx'd

Felt much like Lake this morn- quads and ass are fooked!! Whole crew came and kicked some serious ass this morn!!
Rose badass pic. Damn good thing she looks like your wife!!

GFY!!
Comment by Judass — July 27, 2010 at 6:57am
18. Awesome pic, future Olympian right there.
ASWOD - 140/160/170x3, 180x2x2, 3/2/2 pullups
DWOD - stuck in the box today so I did 15 rounds of 8 double unders, 15sec rest after each
Comment by Rich S — July 27, 2010 at 7:47am
19. Question on SWOD - Power Cleans 5x3 (set PR)

All 5 sets at 1 weight or progressively more each time to new 3x PR? I've seen it posted both ways in comments so far.
Comment by Colorado Steve — July 27, 2010 at 7:51am
20. Steve, any rep scheme that asks for _x_ (3x5), you will keep the same weight. You did it correctly.

3,3,3 etc. you build to maximal effort for specified reps. All this info is in the FAQ under exercises.

And yes, some on here do build when weight is meant to remain the same, don't know why. Just check the FAQ. Can't go wrong there.
Comment by C. Lake — July 27, 2010 at 8:08am
21. Lil' Rose is badA and she already knows it!!! Nice job little E.!!!

Crew ripped it this morn. Must be the sore asses I guess.
SWOD: PC's felt damn good this morn for some reason. John, I seriously think it was the On the Minute a couple weeks ago. That helped. 250x2 and first two were way easy. Don't know why but I kept dropping the 3rd. My old 1RM was 245. What you got Bird???

PU's: 20/17/14 DWOD: rx'd. GFY!!!
Comment by ShaneP — July 27, 2010 at 8:23am
22. I think the confusion lies in the (set PR) after 5x3 on the ASWOD. I've been here since early on and it still confuses me when I see this.
Comment by JS — July 27, 2010 at 8:23am
23. Yeah, that "set PR" told me to build, worked out cause I'm new to this program so I'm still trying to figure out appropriate weights for most of these workouts.
Comment by Rich S. — July 27, 2010 at 8:48am
24. Oh I see. When John posts: Set New PR, add as much weight as you think you can handle (onto your previous PR or weight used for the rep and set scheme). It is for you to judge. I jump as much as I can therefore, the 3rd rep should get pretty hard.

It is not telling you to "build" but add as much weight as you think you can handle for 15 total reps.

Make sense? - if I am off the plot someone jump in.
Comment by C. Lake — July 27, 2010 at 8:51am
25. PCs: 185,205,225,235,245,250(failed 3rd). Not bad considering my 1RM is (used to be, rather) 245 at our last CFFB Total. YES!
PUs: 11/8/7
Only did 10 rounds of the sprints. Misread it. Probably because I was so enamored with cute lil' rose (we also share the "lil'" title on this site, so I feel honored to be in her company).
Comment by One_ill_KevinJ — July 27, 2010 at 8:55am
26. J-Rich, check your grip and check the angle of your elbow on the catch. I go through periods where my elbows will start straining during cleans and even presses sometimes. To fix I just move my hands in or out on the bar for a different grip spacing, then when you get to the catch your elbow/arm are at a different angle taking the strain off those tendons. Just my 2 cents, but it works for me.

Now, let's see how this new knee holds up to some sprints...
Comment by TheNiz — July 27, 2010 at 9:00am
27. My baby girl is the shit!!!

SWOD- up to 250(f on 2&3 for 2 sets) felt like I got stronger through two fail sets today. The rest of the crew exploded on cleans today. He'll yeah!!!
PU 20,17,14

DWOD rxd but untamed. Felt good considering legs were jelloey.

I love this shit!!!

GFY rxd
Comment by Trose — July 27, 2010 at 9:27am
28. Question for the Forum:
A couple days ago on the mainsite there was a video about a crossfitter training to jump a 56" box. He was doing PCs and Snatches for his knees-- a method he picked up from Westside barbell and something I had never seen before. Now I assume Max and John do Snatches and PCs from the prone position, but have you guys tried this before? I'm very interested to.
Comment by One_ill_KevinJ — July 27, 2010 at 9:29am
29. @Trose- pic is way BA!

CSWOD
PC@ 225x3, 230x3, 245x3(pr-3rm), 250x3(pr-3rm), 255(f), 245x3
pull ups- 16, 14, 8- wore me out today

DWOD
6-7 avg. F - basketball!!!!

"If you're not bleeding or throwing up, you're not working out!"
Comment by JE — July 27, 2010 at 9:43am
30. Oh yeah- all sprints done with 20# vest

"If you're not bleeding or throwing up, you're not working out!"
Comment by JE — July 27, 2010 at 9:47am
31. ASWOD: 5x3 pwr clean - 235,235,245,255(2),255(2) Just missed on the last reps. Felt really good so I tried a 1rm and got 275#, a 20# pr!
Pull ups - 21,14,12
DWOD: ran 40 yards rested :15 x 15

Comment by Zak — July 27, 2010 at 10:00am
32. Thanks Guys - the 'Set new PR' threw me. Makes sense to add as much as you think you can as opposed to 'add 10 lbs' or whatever John usually programs.
Comment by Colorado Steve — July 27, 2010 at 10:10am
33. @ TheNiz- Thanks brother, will take that to the gym and let the guys know as well, makes a lot of sense...hope your new knees held up well on the 40yarders
Comment by J-Rich — July 27, 2010 at 10:14am
34. SWOD - 155, 175, 195, 215, 225, 235
Pullups - 10, 9, 7
DWOD - Had to do my sprints on a basketball court which is 31.4 yds, so I did 20. Not timed, but suprisingly graceful. Like a gazelle. A limping three-legged punk gazelle.

New knee held up surisingly well. I guess OSU did something right...


Comment by TheNIz — July 27, 2010 at 10:40am
35. SWOD PC @85, 95, 95, 100, 95
Pullups assisted purple band 7,4,4
DWOD completed 15 rounds 40 yards with the prowler
Comment by Barbara — July 27, 2010 at 10:42am
36. Swod:
pc: 155, 165, 175, 185 then stopped due to interference from the gym managers.
Spu: 16, 9, 7 1 min rest in between each set.
Dwod: did bike instead, 30 on, 30 off
Comment by Dave — July 27, 2010 at 10:44am
37. SWOD -> 135x3x5; 6, 5, 5
DWOD -> Outside, barefoot, lovin' it.
I had never thrown up while doing CFFB until yesterday when I read TheNiz's post about "the twins".
Comment by Mr. Joshua — July 27, 2010 at 10:46am
38. CSWOD:
PC @ 135,155,175,185,195,200
Pullups @ 14,13,10

DWOD:
Wish I could say as Rx'd but apparently these assholes didn't realize that we were doing sprints and had to whine like a bunch of pussies that they couldn't use their baseketball court for the 5 mins it would have taken JE and I to finish our sprints. So didn't exactly have a 1:3 work/rest for a couple of iterations.

Fastest 5.9 sec

"If you're not bleeding or throwing up, you're not working out!"
Comment by HZ- 5'10/25m/188# — July 27, 2010 at 10:56am
39. ASWOD: PC - 155#x4; 165#x1
SPU - 14, 10, 7
DWOD - not enough room on the turf so had to sub with 20yd shuttles. Didn't time it, but I felt very light on my feet. Sprints and all running is my least favorite activity besides a prostate examine. I'm just glad I didn't make excuses to not do them.
Get some 'lil Rose! Total awesomeness!
Comment by Spotter--F.K.S.-- — July 27, 2010 at 11:24am
40. Rose, your DWOD's are always UNTAMED you animal haha.
Comment by C. Lake — July 27, 2010 at 11:35am
41. Power Clean
185-205-225-235-245-255(2x)
Comment by Steven W — July 27, 2010 at 11:41am
42. ASWOD:
PC 5x3 - 225# (PR for this scheme)
Pull-ups - 6, 4, 3. I really suck at these. Ordered my band from elitefts.com so we'll see if that helps.

DWOD - 40 yd. sprints x 15. Not timed, but probably pretty slow - felt that way at least.
Comment by JS — July 27, 2010 at 11:42am
43. @ One_ill_KevinJ: Don't think you meant "prone PC"...

@Lake: Only a dumbass would keep their PCs at the same weight today when it obviously calls for increases. Speaking of which, JayBird, how'd you do?

SWOD: PC triples up to 255. Felt great, nice and snappy. Pull-ups 12,8,8.
DWOD: Hill sprints, 25-30 yds.
Comment by Josh 39/6'4/250 — July 27, 2010 at 11:44am
44. In case anyone is wondering...APS hooks you up with a ton of free stuff when you buy from them. Banana creme is delicious with whole milk and coconut milk. Thanks for introducing that stuff to us John!
Comment by casey 5'10'' m/170/24 — July 27, 2010 at 11:56am
45. Josh, that is damn funny. The big man not gonna be happy, but damn funny none-the-less!
Comment by ShaneP — July 27, 2010 at 12:02pm
46. PCL 132, 198, 220, 242, 253, 264. Got em all, baby! SPU's 14, 10, 10. On the sprints, slowest time was my first at 6.80. Had to get used to being on damp grass and regular kicks. Fastest was 5.66. Ran them with one of my football players, who certainly set the pace.
Comment by Coach Capps — July 27, 2010 at 12:15pm
47. Easy there Josh, aint no need for name callin', maybe I AM confused then:

When the program calls for "5x5" what does this mean?

When you see "5x5" this means to do 5 sets of 5 repetitions at the same weight for all 5 sets. This is after a proper warm up building up to this weight.

??? WTF Mate? C/PSWOD calls for build, thought 5x3 would be mean the same thing as the example 5x5. Fill me in dude.
Comment by C. Lake — July 27, 2010 at 12:28pm
48. Lake - not aimed at you, just struck me funny that JayBird held his working weights steady today (I had a preview and just wanted to fire a shot across his bow).
Comment by Josh 39/6'4/250 — July 27, 2010 at 12:32pm
49. Lake, I think he was just making fun of JayBird. I also think he waslk talking CSWOD and PSWOD. I see no post from Bird yet, but rumor has it that he stuck with 225 PC today and he shoulda gone up. You are correct with what you did today. haha. Josh has a subtle sense of humor sometimes. GFY!!!
Comment by ShaneP — July 27, 2010 at 12:33pm
50. Shit. Yeah I am dumbass. Damnit.

Lake - 0/Big Josh - 1

Haha GFY Josh and your subtle since of humor. Shane I appreciate the support, today...I am still a dumbass.

Comment by C. Lake — July 27, 2010 at 12:49pm
51. JayBird-I am a betting man and there is not a chance in hell I would have ever thought shane would beat you on anything especially cleans!!

Lake: youre not a dumbass youre the Whiskey breather!!
Comment by Judass — July 27, 2010 at 1:00pm
52. Josh- Prone PC was a joke. As in, "John Welbourn's tears cure cancer. Too bad he never cries." Sort of like that.For the giggles. You know? You feel me?
Comment by One_ill_KevinJ — July 27, 2010 at 1:01pm
53. SWOD- I stuck with 198 for all five sets. Didn't want to push the hammie more than that.

DWOD- Definitely not sprinting again anytime soon! I did 100m rows. Fastest was 17.3. Slowest was 18.9.


Comment by freddy c._one world — July 27, 2010 at 1:04pm
54. Right you are Judass, I am a Whiskey Breather!...I was just checking the a ... specs on the end line, for the rotary, girder...
Comment by C. Lake — July 27, 2010 at 1:18pm
55. CSWOD:
PCs: 135/155/185/195/215/225
PUs: 4/4/3 (weak skillet)
WOD:
6 into these and it felt like something shot me between the shoulder blades! I went down like sea biscuit. Hopefully this loosens up and I can try to repeat the DWOD this evening.
Comment by de excidio — July 27, 2010 at 1:55pm
56. Off topic fellas: I'm thinking about buying some bumper plates as some of my lifts are getting tough to control on the way down and I'd like to just drop the weight.

Is it ok to drop the weight if you have a combination of bumpers + metal plates on the bar? Meaning, will I cause any damage to the metal plates?

Thanks.
Comment by JS — July 27, 2010 at 2:45pm
57. M/6'3"/225/24yo

I do my own strength program
Back Squats for strength today 380x3 pr
strict pull ups 20, 15, 12, 9, they were hard after rope climbs yesterday
DWOD - did 40m every 20 sec total time 4:46, legs are toast after squats and full clean and jerks yesterday. A needed rest day tomorrow.
Comment by Shaun Eagen CrossFit Lifeworx — July 27, 2010 at 3:00pm
58. CSWOD: PC-175, 185, 195, 205, 205, 215...need to throw some more weight on next cycle. Technique getting better.
SPU: 6,5,4
15x40 fastest 5.5
Kids at Y camp were starting to gather in the field and watch the big old guy rattle down the side of the track. Just glad they didn't start kicking soccer balls at me.
Comment by CBOS — July 27, 2010 at 3:03pm
59. @Lake - no, the score is JayBird - 0/Big Josh - 1, that makes the running count JayBird - 5/Big Josh - 47.

@JS - I got pretty far with a set of 25lb bumpers from Jesupgym.com - I could put 35s, 25s, 10s, etc on them without the metal plates ever touching the ground. Probably got to 250 or so that way. Even now, I put on 45lb metal plates after the bumpers and its fine, provided I'm not dropping onto concrete or anything.
Comment by Josh 39/6'4/250 — July 27, 2010 at 3:04pm
60. New to cffb, been crossfiting for years, always felt too slow in the long runs, and too heavy(fat) to kick ass in the body weight metcon stuff, but loved the strength and oly stuff, then found this place and got addicted quick! Sprints and bigger emphasis on stregnth, right up my alley! Thanks John and crew! Anyway been out the gym for a 2 months should I start at the amature level or go back to the college level and maybe scale back to 80%? Also what lift is considered to ne the stronger lift? Deadlifts or back squats, my strongest is the DL and always has been.

Comment by isaac w — July 27, 2010 at 3:15pm
61. CSWOD: PC - worked up to 2@190 (previous 1RM of 185, so GFY 185)... i need 200.
SPU - 16, 13, 11
DWOD: couldn't get to track, so did 10 rounds of 100m row, 20 sec rest
Comment by PDNYC — July 27, 2010 at 3:27pm
62. CSWOD- PC- 135, 155, 185, 205(f), 205 Strict PU- 12-10-10. DWOD- Didnt time the sprints
Comment by Brian D. — July 27, 2010 at 3:41pm
63. @j-rich maybe a dumb" ?" But are u hook gripping? My"post code" is dbag! Anyway I'm done now
Comment by isaac w — July 27, 2010 at 3:43pm
64. I hope I wasn't an imbecile in doing 3 sets of 5 reps when it was supposed to be 5 sets of 3 reps.....? If anyone wants to inform me of my intelligence I'll graciously accept the verdict.... well here's to hoping

ASWOD @ 185 (which regardless of rep scheme is a PR since I didnt even have numbers on this one before)
Pull Ups @ 20,15,11

DWOD: Fastest time was my first sprint @ 4.69
Times got slower as it went on but never went over 6 seconds. Legs sure were tight from them lunges
Comment by Rory Smith — July 27, 2010 at 3:46pm
65. ASWOD - PC 5x3 230 and max pullups 12,10,8
DWOD - fastest 5.6s and slowest 7s avg around 6s
Comment by Rossi — July 27, 2010 at 3:56pm
66. Isaac, start at amateur level. You should be able to linear progress in novice SS fashion until you get to previous highs/plateau then switch to collegiate.
Comment by Brian — July 27, 2010 at 3:59pm
67. ASWOD:
PC-205-4 weeks ago this was my max
SPU/9/9/7 w/20 lbs
DWOD: 5.5 best time
Comment by cgpilot — July 27, 2010 at 4:09pm
68. SWOD: 3s x 5r- 175#; felt solid
PU: 10, 7, 6 (+1,+1,+1) PU getting stronger each time. Awesome b/c this is definitely a weakness.
WOD: Fastest=5:85, slowest ~6:30; I think my sprint mechanics suck...
Comment by dredlocked — July 27, 2010 at 4:20pm
69. Legs were CRUSHED today on the bike. Did yesterday's CFE WOD, 10x30sec hill sprints.

SWOD: Shoulder stabilizers
Did some full cleans with just the barbell. Working back into it.

DWOD: W/ 15# vest. Around 6 sec for all.


"If you're not bleeding or throwing up, you're not working out!"
Comment by McQ — July 27, 2010 at 4:33pm
70. Big Josh- I can't believe you're bustin on your boy Bird so hard and he hasn't even mentioned anything about you doing the WOD yesterday. He must be a great brotha!!
Comment by Judass — July 27, 2010 at 4:33pm
71. Thanks for reminding me of all the Cherry picking my Big Brother Josh has been doing, wasnt goining to bring up yesterday, Saturday or the badass Bksq wod last week either, i guess i will be the better and not bring it up?

I did complete all 6x3 @ 225 cause my form still sucks, pull ups 15,10,10. Then 15X40yard prowler pushes. I feel you Freddy C, by the Way Josh/Shane Good For You!(GFY)
Comment by JayBird — July 27, 2010 at 4:50pm
72. T-Rose, Badass Pic my brother.
Comment by JayBird — July 27, 2010 at 4:51pm
73. ASWOD: PC 5x3 @ 205 lb.
PU 12,11,9
DWOD: Didn't have anyone to time so who knows. 15 sec rest between. I was gassed by the end so I guess thast all that matters
Comment by Seth — July 27, 2010 at 4:56pm
74. Power Cleans - 105,115,125,135,135,135
Pull Ups- Kip 6,5,5
WOD- as Rx
Comment by Kristie — July 27, 2010 at 5:00pm
75. 175/185/195/205/215/225
Comment by Kevin R/21/5'9"/200 — July 27, 2010 at 5:03pm
76. @71- Ouch! BTW. I don't like to eat that.
Comment by Judass — July 27, 2010 at 5:06pm
77. SWOD - PC135-150-160-170-180-190 (pr)
SPU - 7-6-5

DWOD 15 40's - 6 to 7 sec - 18 sec rest
Comment by Rob 53/6'/200 — July 27, 2010 at 5:06pm
78. Total time for sprint wod - 4:47
Comment by Jeremy — July 27, 2010 at 5:30pm
79. 5'10/190/20yr- Power Cleans kept it light.. getting over iliopsoas injury.. 5X3@180lbs.. ring pullups 13,12,12.. 40's RX'd.. 15 seconds rest.. fastest was second first @ 4.45ish.. slowest was second last one in the high 4.7's
Comment by TJ Cooke — July 27, 2010 at 5:34pm
80. CSWOD- power cleans 235
pullups 17, 10, 11
DWOD- fastest (uphill) about 6.50. fuck I suck
Comment by jamie d — July 27, 2010 at 6:01pm
81. ASWOD: PC 5x3 @ 205 (PR) / Strict PUs 15, 8, 4
DWOD: Fastest 5.6
Comment by Tone -- F.K.S. — July 27, 2010 at 6:11pm
82. ASWOD: So dislexia got the best of me and I wrote down 3x5 instead of 5x3...so did 3x5 PC's @100 lbs
subbed max PU's for close together push ups since there was no pull up bar or even assisted pull up machine at the gym at work (seriously??) 7,6,7

DWOD: Fastest @ 7.4; Slowest @ 7.8

"If you're not bleeding or throwing up, you're not working out!"
Comment by Blondie — July 27, 2010 at 6:22pm
83. CSWOD: Clean: 195/205/215/225x1/205, Pullups: 11/11/10
DWOD: Had to run 50m since there are no football fields around me. All runs between 8.5-9.5 seconds.
Comment by IanT — July 27, 2010 at 6:25pm
84. M/30/6'2/213
Warmup:
Softball Game
Dynamic Stretching
Practice Power Clean with PVC

SWOD:
Power Clean:
115 x 3
135 x 3
155 x 3
160 x 2
160 x 1

Strict Pull-ups
Set 1: 2
Set 2: 2
Set 3: 2

DWOD:
All Rounds about 9 Sec
Comment by edtkd — July 27, 2010 at 6:43pm
85. ASWOD: 135-145-155-165-175(F)
DWOD: I think my pace count is off. Based on the 100s last week, I was probably running 60s instead of 40s. Regardless, I averaged 10s with 30 secs rest.
Comment by John Keenan — July 27, 2010 at 7:49pm
86. SWOD:205-225-235(x3 PR)-240(F on 3rd)-225(F on 3rd)-205-205

PU's after cleans were rough - 7-11-10 plus one more round of 10 since I was so weak.

DWOD-avg time of 5 secs with 15 sec rest
Comment by CT — July 27, 2010 at 7:53pm
87. Great day today!

Did my usual starting strength stuff at the globo during lunch. Finished my 3x5 deads and decided to pull a couple singles. 315..365..405..and finally 425 was pretty easy. Weight at time of lift was 185lbs.

Hit CF714 after the 9-5, trained our athletes for a couple hours and did the sprint wod. Pretty fun. I only went about 85% because I had it in the back of my head that I really wanted to do "Angie" tonight and see how I'd do with a .com WOD. 2 minute PR....16:59. Fucking stoked!!!

GFY!
Comment by Ryan @ CrossFit 714 — July 27, 2010 at 9:39pm
88. My first day of CFFB and I loved it!
PC: 135x3, 155x3, 170x3, 175x3, 180x3 (f), 165x3
SPU:-70lbs bw (approx 160); 3x5

Sprints: rx'd felt good to be at the track, felt faster than expected. Time it took to quickly walk back to the start was my rest.
I split my WOD SWOD in the AM and sprints this evening. Is this ok or are these two workouts design to be in a certain order
Comment by P. Dineen — July 27, 2010 at 10:09pm
89. m/22/175
SWOD PC 185x3, 195x3, 205x3, 215x2, 215x3, 225x3
SPU 22,15,13
Sprints, all over 5 seconds... depressing
Comment by Steven Marinero — July 27, 2010 at 10:24pm
90. ASWOD: PC 185x3x5
PU 6,3,2
Comment by BDA — July 28, 2010 at 12:48am
91. CSWOD PC x3 @ 225/245/265/275/285/295
the last two at 295 were more like ful cleans cause I didn't have the leg strength to stay up but I pulled it high enough to catch it high.
DWOD sprints as rx'd fastest 5.8.
Comment by ABell — July 28, 2010 at 5:20am
92. SWOD: 5x3 PC 185#, Chest to bar pulls 7,7,7...Starting over with pretty much everything after I've seemed to have lost something this past month. DWOD: Fastest was 6sec.
Comment by Clinton Canaday - 24/6'3"/225 — July 28, 2010 at 2:20pm
93. No SWOD, too sore from Angie the other day still, so I did On the Minute powerclean&jerk @135, stopped after the 10minute.
Did 15x100meter row, cause there lots of rain in Germany! Fastest: 17.83seconds, slowest 18.90 work-rest = 1-3.
m/26/188/177cm
Comment by AJ — July 28, 2010 at 4:02pm
94. Long time listener, first time caller.

PC 135, 145, 155, 165, 175x2 (fail on 3), 175x2 (fail on 3), 185x2

I wanted body weight so bad! Previous 1RM of 180.

Sprints as RXd in 95+ heat with 95%+ humidity. Couldn't use the stopwatch effectively after first round (too wet). Counted to 18 for rests.
Comment by TripleA — July 28, 2010 at 6:05pm
95. Cleans 223, 228,238,241 (triples) 251,256,266, 278,288,303 (singles)
strict PU 22,16,15

My wrists don't like limit triples and I have a way of fucking these things up, and I wanted to see what I was capable of after 1 month of CFFB... +3lbs onto my best clean without even training specifically for it is good enough for me! With 303 I tried the jerk and nearly made it despite the 60 ring dips monday.

girlfriend
SWOD: PC 122.5x3x5, SPU 1,1,1 (no bands again!)
DWOD: RX'd with sprints taking 6-7s (7-8 on a couple)
Comment by Saul Harris — July 28, 2010 at 9:10pm
96. First CFFB workout coming off of CF main page. Starting light:

SWOD
PC - 5x3 - 95#
Pull-up (Gravitron, setting 5) - 6, 6, 6

DWOD

marked off what I thought was 40 yd at the track, timed myself so not very accurate

got a couple of times <8.5 sec
Comment by EMelton — August 1, 2010 at 8:08am
97. Power Cleans: 170x3, 170x2, 155x3x3
Pullups: 12, 13, 8

DWOD, RX'd
Comment by PJ — August 2, 2010 at 3:27am
98. Pro SWOD: Power Cleans: 245x3, 255x1, 255x1
Pull-ups: 13. 10. 8

DWOD: none
Comment by Craig C. — August 3, 2010 at 7:03am
99. Pro SWOD:
Power Cleans- 135x3, 155x3, 185x3, 225x3, 245x3, 260x1
Strict Pull Ups- 10, 9, 6

DWOD:
I did not time my runs, I just went as hard as I could and rested 0:15 between sprints.
Comment by Brad C. @ The Compound — August 3, 2010 at 9:45am

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