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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 04-28-2009, 03:28 AM   #1
Dean Rodgers
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Rep Scheme 1s 3s and weight used ????

Hi Im new to crossfit so forgive me if this has already been discussed. If it has maybe you can point me to the thread.
Im confused about the rep schemes 1-1-1-1-1-1-1 and 3-3-3-3-3 for the WOD Olympic lifts and the weights to use.
I see some people use this as a build up to either a 1 rep max or 3 rep max. So they start lighter and on your last set should be your max. Others use the same weight as there body for the weight measurement and keep the weight the same throughout. Others use as much as they can for all the reps.
So if 1s and 3s is a build up to your max why isnt it called 1 rep max or 3 rep max like another WOD that has Squat 1 rep Deadlift 1 rep and Press 1 rep.
If it is a build up what weight should you start on? 80% of your Max? And how much rest should you have in between sets?
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Old 04-28-2009, 03:35 AM   #2
Marcus Allen
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Re: Rep Scheme 1s 3s and weight used ????

2 schools of thought-

sets across- use the same weight for all reps at 1 or 3 rep max(or slightly less, depending on the individual)

escalating sets- add weight every time. On this, many folks will actually hit failure before the last set, and that's OK too.

rest somewhere between 3-5 minutes between sets.

The search function will reveal many, many, many threads on this, or you can check the FAQ's.

With regards to the WOD you mention, the CFT, most approach it as 3 attempts for the heaviest lift.
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Old 04-28-2009, 11:00 AM   #3
Brian Bedell
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Re: Rep Scheme 1s 3s and weight used ????

Welcome to cf.

Read FAQ 4.11, and the rest of them too!
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Old 04-28-2009, 11:10 AM   #4
Troy Becker
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Re: Rep Scheme 1s 3s and weight used ????

I like to go for a new 1 or 3 rep max each time by building up. Example: usually I hit my max on the third set for 3-3-3-3-3s, then the last two sets I do almost as much weight, knocking off 5 to 15 lbs depending on the movement.
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Old 04-28-2009, 01:08 PM   #5
Sean Dunston
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Re: Rep Scheme 1s 3s and weight used ????

Unless I am significantly fatigued or injured, I try to PR on all pure strength days.

I build up to my PR by the 3rd or 4th set (whatever the reps 5-3-1 it doesn't matter), and go for a PR in the final couple sets or at least the final set.

Sometimes it works - sometimes it doesn't.
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Old 04-28-2009, 02:58 PM   #6
Dean Rodgers
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Re: Rep Scheme 1s 3s and weight used ????

ok i get the drift thanks for all your help.
Im doing the shoulder press 1s push press 3s and push jerk 5s WOD today so ill use the info you all gave me with that.
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Old 04-29-2009, 07:13 PM   #7
Jacob Israel Briskin
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Re: Rep Scheme 1s 3s and weight used ????

Quote:
Originally Posted by Dean Rodgers View Post
ok i get the drift thanks for all your help.
Im doing the shoulder press 1s push press 3s and push jerk 5s WOD today so ill use the info you all gave me with that.
Actually Dean, the SP-PP-PJ workout is a whole different animal. Considering that you're going to be making 15 efforts, and moving from less to more functional movement, it's really more of a lesson in better movement than a pure strength workout.
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