Wednesday, 9 June, 2010

Posted by Mandee on June 9, 2010   |   20 Comments

Complete as many rounds in 12 minutes as you can of:
185 pound Front squat, 5 reps
10 Chest to bar Pull-ups
20 Double-unders

Mike Burke 8.0 rounds. Post rounds and fractions of rounds to comments.

“Ultimately I wasn’t buying the [women’s fitness] magazine for its workout tips. Instead, I was buying the feeling that I was finally going to get fit.”

The truth about tennis elbow

20 responses to “Wednesday, 9 June, 2010”

  1. Tasha W says:

    I love that our visitor from WV, Shirley, has a big smile on her face! Says a lot about CF peeps! 🙂 This was a really fun WOD–even though it hurt really bad (and does still today, haha!) Great pic, Russell!

    • Emily D. says:

      must have been the beginning of the run 😉

      Kerri you look like you are trying to catch a ride! haha

      Great pic!

    • Kerri says:

      Hey, anything to avoid too much suffering, right?…Shirley just wouldn’t go for it-Dang drop-ins!! I think this was the ‘strategy’ discussion!! LOL. Even though Russell reiterated that we were TWO teams, it was nice being there for everyone while we were all suffering the same!!

  2. Larry Lowe says:

    6 rounds
    scaled to 135 lbs

    Still sore from thrusters and KB swings on Monday

  3. Aaron says:

    5 + 15
    Scaled to 145 pounds

    Butterfly kipped chest to bar for first two rounds, then made it about halfway on third before having to go to a gymnastic kip.
    Improving on DU’s. Should have done them all unbroken but didn’t realize my chucks kept coming untied and the laces would catch the rope until the third round. Then I Misssissippi Double-knotted those suckers, grandma style…after that unbroken.

  4. LeshaS says:

    Scaled with regular KPU’s, double-unders and front squat (#130) as rx’d.

    3 rounds + 1

    KPU’s def slowed me down, but I am EXCITED about my improvement with them!

  5. Mandee Miller says:

    as rx’d 3 + 8

  6. Russell says:

    Hey guys, I’ve been following the comments about some of you being interested in CF football and I’ve been too busy to respond until now.

    Some of you have been interested in doing CF football during our regular classes. Unfortunately this won’t work. It is too difficult on our coaches to have multiple workouts going on at once, too awkward to explain to clients that wonder why there are certain people who get to do workouts on their own in the corner, and that isn’t the type of gym we run. So why not start a CF football class? Basically, there just isn’t enough interest. If that changes at some point we will. Even if we have 15 of you who want to do it, that 15 won’t be able to agree on a class time, and the few who are left won’t come consistently enough to make the numbers worth it for any of us.

    We do however have a very simple and easy alternative that should work for everyone. CrossFit football is basically just a form of scaling towards shorter time domains and heavier workouts. It’s not rocket science and it doesn’t have to come from the CF football website to work. If you want to do this type of workout, just come to class, ask your trainer to scale for this effect, and you will get what you wanted. For example, lets look at today’s workout:

    Complete as many rounds in 12 minutes as you can of:
    185 pound Front squat, 5 reps
    10 Chest to bar Pull-ups
    20 Double-unders

    We can easily scale this to:

    As many rounds as possible in 10 minutes of:
    5x Front Squat at 75% of your 1RM
    10x Ring-row
    20 Double-unders

    Or how about Monday?

    For time:
    Row 30 calories
    95 pound Thruster, 30 reps
    20 foot Rope climb, 3 ascents
    30 Kettlebell swings, 1.5 pood
    Row 20 calories
    115 pound Thruster, 20 reps
    20 foot Rope climb, 2 ascents
    20 Kettlebell swings, 1.5 pood
    Row 10 calories
    135 pound Thruster, 10 reps
    20 foot Rope climb, 1 ascent
    10 Kettlebell swings, 1.5 pood

    This can easily be turned into

    Four rounds for time:
    Row 10 calories
    135 pound Thruster, 7 reps
    30″ box jump, 10 reps
    10 Kettlebell swings, 2 pood

    Rest for 1 minute between each round.

    There you go. It’s not hard to do. As for those of you that want the extra strength linear progressions, the only way we will be able to allow this is if you come in during our trainer workout time at 12:30 – 1:30. We can allow this as long as we feel comfortable with your ability to train safely in an environment where you have little to no coaching. This will be determined on an individual basis.

    That was me answering with out trying to inject my opinion. That is very hard for me to do, so here is the answer I want to give: I think a number of you are convinced that you need this type of programming to improve your abilities. I have to call BS on that and I’d like to explain why.

    I have had the chance to talk to hundreds of athletes all across the country about this very subject ,and it there are really two basic reasons people start CF football or CF strength bias.

    1.They think it is fun, realize it hurts way less than normal CF, and don’t care if they lose capacity in other areas (which is more than likely going to happen) .
    2.They think that CF football will cure some “deficiency” they think they have in strength.

    If you fall into category 1, cool. You like to be strong and don’t care about GPP, I’m fine with that just make sure you realize it. I think the program is pretty effective for what it does, and I’ve used it to train football players, but that’s because they play football and were willing to sacrifice broad work capacity for a small gain at one end of the spectrum.

    If you fall into category 2, I think you are mistaken. First, everyone I talk to about this seems to think that CF football is necessary because they have a big enough deficite in strength to warrant changing their programming. I disagree. First, I’ve never seen an example of a CrossFit athlete achieving world-class fitness by following a strength-bias or CF football program. It just doesn’t happen. I anxiously await the day someone provides me of an example of an elite CrossFitter who got there by following this prescription, but it hasn’t happened and I don’t think it will.

    Second, I also have seen no evidence whatsoever that being specifically “strong” makes you better at any other domain or CrossFit workout. CF football has the potential to make you stronger faster (note that I didn’t say stronger period) but because of the combination of linear progression with a dramatic decrease in training other modalities, you will get stronger without improving your work capacity in much else. In other words, you might get a 100 pounds on your back squat in 6 months, and still have the same exact Fran and Cindy score if not worse. I know because I have done this same exact thing.

    Third, every athlete we train at CFHSV makes, and has made, substantial strength gains from the day they started CrossFit until now. Some of you have made gains in the HUNDREDS of pounds on your major lifts and don’t seem to recognize it because you aren’t keeping these improvements in perspective. I’ve got a 425 pound Deadlift and I can clearly remember the day that I struggled to stand up with 225. This was in 2006, almost five years ago actually… We all want 500 pound Deadlifts and a 300 pound cleans yesterday, thats just the type of people we are, but I think some of you are expecting to suddenly master your strength goals in a week and when it doesn’t happen you think there is a problem with your programming. In reality it’s because that’s not how the human body works.

    And finally, none of you have been doing this long enough to have reached any sort of training plateau , especially when many of you who I have watched attempt these strength-bias workouts still need so much work on the basic air-squat that adding 5 pounds to your bar every week is effectively making you a slightly stronger person with a shallow, inherently weak, quad-dominant squat. I’m not trying to sound mean here. I love to see you guys doing your own research and attempting to make yourselves better, I just think the way some of you are doing it is going to turn out to be a dead end.

    My answer? Working on your weaknesses is completely different than following a strength-biased program. Some of you just need to tweak your workouts. Some of you need to fix your squats and maybe do some box and speed squats from time time. If you want me to help you with this, send me a detailed email with your benchmarks, your concerns, and your goals. I’ll get back to you on the best method for attacking them.

    That being said, go try CF Football or Strength Bias and let me know if it works. So far I’m unimpressed by what this will do for your Fitness. If anyone has any reasons for doing this type of program that I haven’t covered, please post them here.

    • Patrick says:


      Excellent post. Really appreciate the explanation of your position, you’ve told me all of this before, but seeing it written out clarified a few points.

      My experience has been CF Strength Bias for 6 weeks (HoboGym pre-CFHSV), 4 months of Rippetoe’s Starting Strength and currently 5/3/1 in addition CFHSV programming. Long enough on each program to learn a few things, but not long enough to reach full benefit.

      Another reason for pursuing a Strength Bias Program is being an older athlete with an old dude hormonal mileu, basically running on fumes. So my thought was gain as much strength and muscle mass a quickly as possible then try to maintain the gains for as long as possible.

      Plus, your No. 1 reason noted above.

      The problem that I have with linear progression programs is recovery. High intensity, low volume work in hard my older joints. So, I made strength gains at the expense of accelerated degeneration of knees and shoulders.

  7. Robb Dempsey says:

    4 round + 5 @ 135#

  8. Karen says:

    4 rounds +8 as rx’d (130lbs). Was trying to make 5 rounds but the squats got me. Still need work on DU. My rhythm is all messed up. Smoothed out in the 3rd round and I linked 17, but just wasn’t there for the other rounds.

  9. vennamn says:

    4 + 6 (135#)

  10. Jake Naumcheff says:

    As Rx’d

    Cleaned the weight from the ground every time. Butterflied 90% of the CTB Pull-ups which helped a lot and sped things up a bit. You know its hot in your gym when the sweat that came off your chest (enough for two drops of sweat) on to the pull-up bar lands on the back of your neck while you’re leaning over gasping for air.

  11. Patrick says:

    Upper body Push/Pull Day:
    5/3/1 Bench: 145(3)-165(3)-185(12)
    3x Max Rep Deadhang Pull Ups: 16-12-11

  12. Kerri says:

    2 rds @ 125#-5kpus
    4 rds @ 105#-5kpus

    Don’t think a stitch of my clothing was dry when we got done…
    Super hot with little to no air flow in there today….

    Is it possible to get a cooler full of water, or even some cases of water to have on hand at the gym? I’d be willing to pitch in $5 to a water fund!! Pretty Please!

  13. Russell says:

    we have a perfectly good cold water fountain… just fill something up!

  14. Tasha W says:

    Scaled, 5 rds + 5. I did 50# FS, ring rows, and 40 very fast step ups. Feels weird to start scaling so much already, but my body is definitely telling me to! Bring on the Baby Mama WODs!! 🙂

  15. Slade White says:

    The “stereo carries” in that picture were rough by the last 200 meters. You can be sure we didn’t have those smiles on our faces. My run had turned into an orthopedic shuffle…..

  16. Emily D. says:

    that water fountain has turned into my BFF before, during, and after the WOD! 🙂

    You know it is hot if I am sweating……

  17. Barry S says:

    Team WOD for us today…
    3 person team, 3 rounds for time
    400m team run
    1 person working at a time for
    63 kb swings
    36 pullups

    24:15, 1.5pd, got the first 8 pullups kipping on round 1, then promptly realized my hands were shredded…wrapped up, & finished on the band.