Daily WOD – Nov 11, 2011

Duce Staley and Jim (first class!)

“NFL Scouting Combine Workouts”

WOD Notes: Each February, hundreds of the best college football players are invited to the NFL Scouting Combine, where executives, coaches, scouts and doctors from all 32 NFL teams conduct an intense, four-day job interview in advance of the NFL Draft. Today we’ll run you through some of their drills:

  • 40-yard dash –  The 40-yard dash is the marquee event at the combine. What the scouts are looking for is an explosion from a static start.
  • Bench press –  The bench press is a test of strength — 225 pounds, as many reps as the athlete can get. (Today we’ll have you choose from the following weights: 65/105/145/185/225#.)
  • Vertical jump –  The athlete stands flat-footed and they measure his reach. The differential between the reach and the flag the athlete touches is his vertical jump measurement.
  • Broad jump –  The athlete starts out with a balanced stance and then explodes out as far as he can. He has to land without moving.
  • Shuttle run –  The short shuttle is known as the 5-10-5. It tests the athlete’s lateral quickness and explosion in short areas. The athlete starts at a cone, explodes out 5 yards to his right, goes back 10 yards to his left, and he returns to the start.
  • 3 cone drill – The 3 cone drill tests an athlete’s ability to change directions at a high speed. They set up three cones in an L-shape. From the starting line, the athlete goes 5 yards to the first cone and back. Then, he turns, runs around the second cone, runs a weave around the third cone, comes back around that second cone and finishes.
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This Post Has 14 Comments

  1. Mark

    Agh! This one I may have to pay to play!!!

    1. Phil

      Same! I’ve used up my 2 wods already but the combine sounds ridiculously fun

  2. Lindsey

    I am hoping to come to the 615 class if I am feeling better…

  3. Joe

    Best WOD Ever! I hope scouts will actually be there! I’ll wear my old jersey just in case.

  4. John

    Hey All,

    This night officially marks the end of the first ICA Paleo Challenge. Having spoken to several people during classes over the last month, there seems to have been varying levels of adherence to the diet but overall it has been sounding pretty good. If anyone has gotten to see Eric, he has dropped a bunch of weight over the month. Feel free to post any results or thoughts you may have about the challenge. I’ll kick it off with my own.

    This month has definitely been the closest I’ve ever come to being full Paleo (which included a few relapses here and there) and I’ve felt pretty good. I’m officially down 7 pounds from the start of the month and have noticed significant improvement in my breathing during workouts. For the first time in a long while I feel pretty quick on my runs. Its going to be one of my goals to not drop off the paleo wagon completely now that the challenge is done.

    I hope other people saw some benefits as well. See you at the wod or wings (or both) tomorrow night, remember the wings are on us!

  5. Mark

    I’ve really enjoyed the challenge and I don’t plan to deter myself too much after it’s over. The first couple of days was interesting…adjusting to straight coffee, no breads or pizza. I’m not much of a dair guy other than cheese on pizza. I had to get creative with the food because eating healthy is expensive. Started making my own Lara Bars, almond butter, paleo bread (which I don’t recommend), and even tried making a sorbet or water ice this week which turned out better than expected (frozen berries, banana, little bit of almond milk, scoop of vanilla whey…in a food processor).

    After the challenge, I plan on staying gluten free as much as possible but will have a slice of pizza every once in a while and I plan on trying gluten-free buns for burgers. Not sure if I’ll go back to dairy for my coffee.

    During the day, I felt like I had a lot of energy…well, no crashes after lunch. I don’t think I’ve changed weight too much but I didn’t weigh myself before. I only weighed myself once at the gym and it was 165 which is where I usually am. My guess would be a drop of a couple of pounds. I think my muscle endurance increased some.

    Overall, I was pretty strict with everything and avoiding the tempations. The only downfalls I had were some beers on the weekends. Not a lot, but not as strict as I wanted to be. This past weekend I was at a party and as it was getting later, all the party food was left out (carb/processed food). Trying to fight the beer-buzz urge, I went in my friends fridge and fried up some scrambled eggs at 1am.

    Thanks for a great month of educating and answering the questions!

  6. Kevin

    First: This WOD is a great end to the week.

    Second: This run at the paleo challenge was much more successful than my first in January. I didn’t really focus on losing weight, even though I did, but I just wanted to enjoy eating within the diet and feel better. I was super strict in January and definitely didn’t eat enough in the end. I would attribute 100% of enjoying this challenge more to Sara … she definitely knows how to construct a good meal and vary things. I would eat chicken or steak every night with broccoli if I had to do this on my own, so I was reminded of the options that are out there. Plus … the paleo desserts she comes up with are ridiculous. I had a few beer nights, but was pretty true to the diet otherwise. It’s a good reminder that eating better all of the time isn’t hard.

  7. John

    Good work with the food fellas. Joe, I packed the old Duce Staley jersey just in case those scouts do show.

  8. Jim

    This should be a great workout! I will be curious to find out what my times are. Haven’t been timed in the 40 yard dash since high school. Long time ago.

  9. karen largent

    i spent part of the month frustrated because a) as soon as i assign “rules” to myself i flip out and b) i wasn’t seeing any changes even though i was eating better. this month taught me a few things:

    – i eat well 80-90% of the time.
    – cutting dairy seemed to have reduced a little congestion in the morning, but i still miss it and will probably add it back in, in moderation.
    – i have a lot of moments where food has a chance to creep in. i didn’t realize until i was watching just how often it happens without me even being aware.

    in the end, i’ll probably keep this up, and be a little more mindful. i don’t miss any one kind of food, though i tend to go hard on the protein and forget to add veggies. between potatoes and squash from the farm, i was a little starch heavy, so i could look at cleaning that up.

    as for lack of progress?
    i lost one pants size. so i guess that counts. 🙂

  10. Nikki

    Results from tonight:
    (40 yard, bench, vertical, broad, shuttle, 3-cone)
    Nicole 61, 18@65#, 17″, 75.75, 5.4, 9.7
    Emily 80, 20@45, 11, 48.75, 6.6, 11.2
    Mamula 4.58, 26@225, 38.5, 125, 4.03, x
    John 4.8, 11@225, 24.5, 98, 4.9, 7.9
    Killa 5.3, 27@65, 20.75, 81, 5.2, 9.0
    Kev 5.0, 2@225, 26, 101, 5.1, 8.1
    Joe 4.9, 9@185, 24.5, 88, 4.8, 7.7
    Gunter 5.4, 19@105, 12, 88, 5.3, 8.4
    Sarge 7.1, 28@65, 16″, 62.5, 6.2, 10.1
    Jim 5.6, 8@185, 19, 85, 5.2, 8.4
    Dan 5.5, 6@185, 20.75, 95.5, 5.1, 8.4
    Mark 4.6, 11@185, 27.5, 107.5, 4.6, 7.8

  11. Jim

    I see you caught with my perfect form Nikki! Namaste!

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