Max weighted Pull-up

100 Burpees for time

Post weighted pull-up max and burpee time to comments.


Switch hitter vs. switch pitcher!


Agility drills in the BFS program are absolutely necessary so that your body can adjust to the increase in size and strength that you attain through power weight training. There are many excellent agility activities. Examples are jumping rope, backward running, shuttle run and spinning type drills.


The dot drill will be hard at first. It is tiring and you may appear clumsy. However, if you’ll do this six times a week, in a very short time, improvement will come rapidly. You can have quick feet in a month or two.

Each athlete should set two goals. The first is to do is 6 x week and secondly on how fast the athlete wants to go.

Dot Drill standards:
Under 50 seconds: Super Quick
50-60 seconds: Great
60-70 seconds: Average
70-80 seconds: Need more work
Over 80 seconds: Slow

Five dots are placed on the floor. It works best if a 3″ round dot is painted on the floor. Some coaches paint many stations for larger groups.

There are five separate dot drills. Each drill is done a total of six times.

1. Up and Back
A. Start at one end with feet on A and B.
B. Now jump quickly to C, with both feet then to D and E.
C. Now come back the same way.
D. Repeat 5 more times.

2. Right foot
A. Your feet from up and back should be on dots A and B. Now go to dot C with your right foot.
B. Now go in order: Dot D, E, C, A, B
C. Repeat five more times.

3. Left Foot
A. You will end the right foot drill on dot B. Now go to dot C with your left foot.
B. Now go in order: Dot D, E, C, A, B
C. Repeat five more times.

4. Both Feet
A. You will end the left foot drill on Dot B. Now go to C with both feet.
B. Now go in order with both feet: Dot D, E, C, A, B
C. Repeat five more times

5. Turn Around
A. You will end the Both Feet drill on Dot B. Now go to C with both feet.
B. Now go to dots D and E with both feet as in the Up and Back (Drill #1)
C. Now quickly jump and turn 180 degrees and face the other way. You should still be on dots D and E.
D. Hit C with both feet and then A and B with feet split.
E. Now turn quickly again with a 180 degree spin with your feet still on A and B.
F. Repeat five more times.

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Wednesday WOD, August 3, 2011

9 thoughts on “Wednesday WOD, August 3, 2011

  • August 2, 2011 at 7:38 pm

    MWPU: two schools of thought here. (1) get your chin over the bar anyway, anyhow. kick like a fish out of water and reach that chin over the bar. (2) dead hang from the bar and perform a controlled strict pull up. I suggest trying both and see what you think. Also, I suggest trying holding the bar close grip, wide grip, overhand and underhand. Find your strongest position.

    One tip would be to stand on a box and get a really good grip on the bar and once you’re ready step off the box and immediately when you are in a dead hang – go! Don’t just hang there waiting. You’ll only get weaker.

    And big breath in and hold until back on the floor.

    100 Bs: keep moving. As with earlier in the week on the chipper. no more than 10 seconds rest at any point. And you may consider breaking it up. For example, shoot for 20 in a row, brief rest, then 10 in a row for the next 3 sets, then 5 in a row and so on.

    I don’t know of any special technique points with burpees. They are all about want to and gettin’ it done.

  • August 3, 2011 at 6:28 am

    90lbs; 5:33 Like LA said above, just gotta fight through the burpees.

  • August 3, 2011 at 6:57 am

    Really r4, nice picture!! I think some one might have a little man crush.

    65lbs. 5:53. Did the burpees unbroken just not fast enough.

  • August 3, 2011 at 9:35 am

    3 mile beach run. 67 degrees.

  • August 3, 2011 at 12:24 pm

    Sorry John L. I didn’t even notice your Aaanold’s head being crushed by my Aaaanold’s bicep.

  • August 3, 2011 at 4:15 pm

    20#; 8:34 for 100 burpees (did 20 at a time with 10-15 sec rest)

  • August 3, 2011 at 4:39 pm

    R4, who taught you how to flirt with a man? Clearly you are in love with Lokey. Just follow your heart, that’s what I do.

    Also I’m still broke. Just trying to maintain this girlish figure on the back 9.

  • August 3, 2011 at 5:53 pm

    My PTs invited me to their coach’s challenge lunch WOD:
    400m Run
    30 OHS (135/95)
    400m Run
    40 knees to elbows
    400m Run
    50 KBS (2 pd/1.5 pd)
    400m Run

    I thought it was 40 reps of OHS and did 10 extra, had to row rather than run and ran out of gas on the KBS. I never wanted to quit a WOD as bad as this one –totally smoked.

  • August 3, 2011 at 6:20 pm

    Must have been hung over.

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