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William Curtis 02-16-2012 05:07 AM

Bill's Crossfit Football Log
Next month will be my 4 year crossfit anniversary. I have been fairly consistent throughout the years with rarely full weeks going by without a WOD. Looking to change things up and gain more strength so here goes...

Current PRs (some are from 1-2 yrs ago)

Back squat 366 (although i swear i did 386 at some point)
Deadlift 426
Press 164
Bench Press 264
Snatch 201
Clean and Jerk 241
Fran 3:20
Angie 15:37 (2 yrs ago!)
1 mile run between 6:30-7:00 (havn't done in a while)

Weight 186
Height 5'8" (hoping CF Football with help this one)
33 yrs old

William Curtis 02-16-2012 05:11 AM

Re: Bill's Crossfit Football Log
CFFB WOD 2/9/12

starting way back and seeing how much linear progression i still have in me

SWOD BP 3X5 @186

DWOD Death by back squat @ 186 - 10mins

William Curtis 02-17-2012 05:55 AM

Re: Bill's Crossfit Football Log
CFFB WOD 2/10/12

SWOD Power Snatch 2RM = 152


Complete 5 rounds:

3 Power Snatches
3 Snatch Pulls
3 Power Snatches

*Do not drop the weight, do not set it down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
*Rest 120 seconds between sets.
*Work up to the heaviest weight possible.

88-108-118-132-142f had to drop before last 3 pwr sn

William Curtis 02-18-2012 12:46 PM

Re: Bill's Crossfit Football Log
8 Prowler Suicides

*Push the prowler, sled or flip a heavy tire for 25 yards. Touch and sprint back to the starting line. You have 60 seconds to walk back the prowler, sled or tire.

*Go as heavy as possible.

Used a toyota sienna spare tire with my ring straps and stacked #180 on top of the tire. It worked pretty well (only tipped over 3 times). Never dragged anything like a sled before. Pretty fun/taxing.

William Curtis 02-20-2012 01:19 PM

Re: Bill's Crossfit Football Log
CFFB WOD 02-13-12

SWOD Squats 3X5

Trying to start low...232#. I think it was a good weight to start at

Complete 5 rounds:

1 Push Press - 185 lbs
1 Strict Chin Up
3 Push Presses - 185 lbs
3 Strict Chin Ups
Max Reps of Push Press - 185 lbs
Max Reps of Strict Chin Ups

*Rest 90 seconds between rounds

Scaled the PP to 152#. Good choice
3/7, 2/5, 1/5, 1/4, 1/6

Pressing is definately my weakness

William Curtis 02-21-2012 05:05 AM

Re: Bill's Crossfit Football Log
CFFB 2/14/12

SWOD DL 1X5 - 266#, kept light to focus on form

Sprint three 300 yard shuttles.

*Rest 5 minutes between efforts.

*300 yard shuttle runs are completed with (6) six 50 yard sprints. The objective is the change of direction; the ability to accelerate, decelerate into the turn, plant at the line and explode into a sprint.

59', 57', 1"04'

William Curtis 02-23-2012 05:00 AM

Re: Bill's Crossfit Football Log
CFFB 2/16/12

SWOD Bench Press 3X5 +5lbs = 191 (pretty easy)

Complete 6 rounds:

3 Front Squats @ 75% of 1 RM
20 yard Flying Start

*For flying starts, take 10 yards to accelerate, you should be at full speed by the time you start the 20 yards.
*Rest 120 seconds between rounds.

My latest closest thing to a FS 1RM is 262 so 75% = 196. Wasn't too bad. Light weight and fun sprints.

William Curtis 02-25-2012 06:22 AM

Re: Bill's Crossfit Football Log
CFFB WOD 2/16/12


PC - 226
SQ- 336
Bench- 262
DL- 356
Pretty upset about this. All time pr's in sq and DL are much higher. I guess thats why i decided to start CFFB.


Every 30 seconds...

1 power clean @ 70% of 1RM from CFFB Total
Death by ball slam*

*Do 1 power clean every 30 seconds, followed by ball slams
*Death by ball slam is 1 ball slam on the 1st interval, 2 ball slam on the 2nd interval, 3 ball slam on the 3rd interval, etc.

8rnds. This was a killer. Used 40lb slam ball.

William Curtis 02-27-2012 06:16 AM

Re: Bill's Crossfit Football Log
CFFB 2/27/12

Skipped last week. It was a deload week but I've only been doing t 1.5 weeks and my total numbers from sat were weak so I'm caught up now.

Squat 3X5 +5# = 237
Press 3X5 = 108 (too easy, will jump 5# next time)

This ain't right

Complete 10 rounds:

5 DB Thrusters 50 lbs
Sprint 15 yards

Rest 15 seconds between rounds

brutal wod but i'm loving the heavier weights

William Curtis 12-22-2012 11:34 AM

Re: Bill's Crossfit Football Log
Haven't kept up with the log buti have kept up with crossfitfootball football. Did 8 months straight mostly on collegiate. I'm now going to Wendler for the next 9-12 months. Thought I would post my progress in case anyone is interested. I have loved the programming and plan on going back after Wendler.

164 - 172

264 - 272

426 - 462

386 - 418

Going to Wendler to hopefully improve on my pressing

Weight has stayed around 186#

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