CF Football for Strength

Wolfpack: 

You are welcome to join me in an optional strength building effort.  Tomorrow I will begin incorporating the CrossFit Football Strength W.O.D. (a.k.a. S-WOD) with the standard CrossFit Main Site W.O.D. that we have been following.  I will consider performing the CrossFit Football Daily W.O.D. (a.k.a. D-WOD) instead of Main Site based on the nature of programming for that given day.  These are tough W.O.D.s and tend to hover in a far shorter time domain than we are used to. 

Power athletes such as football players, rugby players and aussie rules players all tend to work in combinations of start/stop, change of direction and explosive power coupled with strength & agility.  The end result is still CrossFit.  Moving a load from point A to point B faster and with some steam behind the movement with the intent to outrun, juke or simply roll over that which stands between you and the objective.  Bottom line is that we all walk away with a better GPP  (General Physical Preparedness).  My buddy down in Boilermaker land has been gutting it out on these W.O.D.s for the past 3 weeks.   He tells me that strength and regular speed work is making him a better CrossFitter.  Furthermore, he states not to lose touch with the MetCon side of CF....don't worry...there's plenty of MetCon out there to keep us well fed! Better athlete?  I believe it.  Hell, maybe Heaphy can finally play for the Jets! 

Thursday CFFB S-W.O.D.
Back Squat 3, 3, 3, 3, 3
Gymnastics Skill 20 minutes

Thursday CFFB D-W.O.D. (MainSite is Weighted Pull-Ups - Therefore we will sub D-W.O.D.)
Complete the following sprints:

• 2 x 40 Meter Sprints (rest 30 seconds between efforts)
• Rest 30 seconds then...
• 4 x 30 Meter Sprints (rest 30 seconds between efforts)
• Rest 30 seconds then...
• 10 x 10 Meter Flying Starts (rest 30 seconds between efforts)

*take 10 meters to accelerate, you should be full speed by the time you hit your start.

Stay strong!
-Johnny