Feb 2, 2014

Monday 02.03.14

Baseline Standards
1) Strength
10 min to establish 1RM shoulder press, then:
Press 3 x 5 at 65%, 70%, 75% of 1RM

2) Conditioning
"Baseline (with a bonus)"
3 rounds, each for time:
500m Row
40 Squat (to med ball depth)
30 AbMat Situps
20 Pushups (chest to deck)
10 Strict pullups

Rest 2 minutes between efforts.  Push hard on Round 1 (your baseline), and try to hit the same time on Rounds 2 & 3.

Post loads and round times to whiteboard and comments.

Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to start Strength work at these times)

Strength.  Warm up those shoulders, pair up with some partners, and run through a series of progressively heavier singles.  Goal for today is to hit a daily max (best lift you can hit today under the time constraints)...NOT looking for a PR.  Then, move through your working sets relatively quickly, resting about a minute between sets.

Conditioning.  Pretty straightforward circuit to limber up after Friday’s excellent (yet tough) Team WOD and assess yourself via some fundamental movements.  A single round of the "Baseline" WOD is commonly used by affiliates to assess a new athlete's cardio capacity, strength, and basic movement skills.  We'll set a baseline, then do 2 more rounds as intervals for additional conditioning work.  

Some common time standards are shown in the pic above.  To compare your performance against these standards, the movements must be legit -- full range of motion everywhere!  Some quick additional points:
  • Squats -- depth below parallel, everyone uses a med ball target.
  • Sit-ups -- body reaches vertical at the top.
  • Pullups -- strict pullups, chin above the bar and full elbow extension at the bottom.  Note...no kipping.  This WOD measures your upper body pulling strength.  It's only 10 reps -- if you must scale, use the lightest band possible that will allow you to complete them.
Try to limit your total work time to under 20 mins.  If your first round pace won't let you do that, dial it back and do 2 total rounds. 



So you know the rowing guy wants to chime in...and the super bowl is pretty lame right now, so here it goes...

You should have a plan before you take your first pull on the rower.
1. What's your max 500m?
2. How long did it take you to recover after that 500m?

Recommend rowing 15s above your 500m best time to get you mentally through it and physically ready for the rest of the tasks. So, if your best is 1:30, row a 1:45 pace (big number in middle if screen). It will be over before you know it and you'll be ready to move out.

Jimmy Chen said...

Rob's rowing tips definitely helped with the pacing. It was tempting to go all-out, especially on the first set, but after transitioning straight to squats, I can definitely see the wisdom of being a tortoise, (slow and steady...).

My three times (4:55, 5:45, 5:20) puts me between "pro" and "expert," so I can live with that! My press, however, leaves much to be desired. 125#, when all's said and done.

Sam Friend said...

Press: 145 (failed 155; trying to beat my old max of 150)

METCON: 4:38, 5:49, 6:49

My thoughts each round: The first round... "Nice warm-up"; second round... " now I'm feeling like a decent workout"; third round... "What just hit me?!!"

Andy said...

135 on press, disappointed but not surprised.

METCON: 4:41 / 6:31 / 6:26
Row and pullups beat me down. Mad props to the good times on the board, and especially to those that were able to string consistent efforts.

IronJake78 said...

Hit the Iron on Friday evening

Back Squat 290x3x5
Press 135x3x5
Power Clean 175x3x5

290 felt fine. Later today (superbowl and the cold kept me in bed!) I'll hit the iron again.

I figured out a strange thing on Friday. Rest time between sets. Usually I roll with 2 to 3 minutes, but on Friday I went with 4 minutes on the squats and 3 minutes for everything else. It felt so much better to do it that way. But I think 4 is about the max for me, though I have heard of folks waiting 8 minutes between sets. That's a lot of waiting around, too much for me at this point.



Cool WOD today. Cant wait to retest in the future.

-Press @ 145# (PR)

-WOD @ 4:44 / 6:10 / 6:47

I will now be refered to as "Robert the Expert"

Russ Ames said...

SP- 130. (Haven't been doing those AT ALL)

WOD: 5:19 / 5:22 /7:30+

Same situation as all in the 3d round...I blame it on the Super Bowl.

scottnkelly9901 said...

IMCF Hohenfels:

5-5-5 @ 90/95/100

*in part, but not entirely the result of trying to do this at Globo at "rush hour"

3-min (cumulative) handstand hold

Kurt Knoedler said...

125# on the Shoulder Press, I already knew I was weak at the press. Time to work on it.

WOD: 6:02/ 6:41/ 6:41 I did not listen to Rob's advice and I paid for it. Stupid for not following the "expert" advice! My legs felt like jello after each row and killed my squats.

Noah said...

125# on the Press.
4:55, 5:55, 6:55 on the baseline.

Have not done that WOD before. I would say it is a good baseline for intro level gymnastics movements but certainly no indication of weightlifting capacity or more advanced gymnastics movements. I can do fairly well at these movements in the baseline but when it comes to any weightlifting or HSPUs, pistols etc I am nowhere near pro or collegiate or advanced.

Dan R. said...

#135 press.
WOD times: 4:50, 4:47, 5:00. Worst part for me was the shower after abmat sit ups. Feel the burn...

Matt B. said...

Nice workout, and I like the programming structure for Feb. I also saw Rob's advice but didn't heed the warning and started off at a 200yd pace. Oops.


Nice to be considered a "pro" at something in CrossFit. Compare that to my CrossFit Total category of "untrained" or maybe a "novice."

Squat racks were all being used at 1200, so I did METCON first. I was gas'd when I went to presses so I estimated my max to be ballpark 115#. I haven't worked overhead much and my PR 10 months ago was 130#. Went right into the 3x5
5 @ 75#
5 @ 80#
4 @ 90#

Neat article about "why the AbMat" here. I wasn't a believer, nor was it worth the chafing, but call me a believer now. http://breakingmuscle.com/strength-conditioning/the-abmat-is-awesome-heres-why

Russell Gibson said...

Shoulder Press: 145# 1RM
Surprised myself.
METCON: 7:26 (collegiate) then died on the next two at 8:46 and 8:41. The pull-ups killed my times. Had to break up the sets into 5/3/2. Apparently I'm all push and no pull.

Ross said...


Press - hit 195 today
Sets of 3x5 @125, 135 and 145

Baseline: Was able to keep it really consistent - rd 3 had a little help from the old blue hair that tried to steel my rower, rest time was closer to 2:30 than 2:00 on that rd, as I nicely asked her to let me finish.

Times - 4:53, 5:16, 5:15

Kroells said...


I felt like I had been punched in the gut, flipped upside down and knocked on the noggin by the end of the last round. Great burner.

The strict pullups kicked my butt in the last two rounds. I had to finish with 4/3/3 the last two rounds. I'm looking forward to seeing this one again in the future.