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

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Old 03-11-2015, 07:19 AM   #1
Steven Ngo
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Demo of mainsite WOD March 11, 2015?

Does anyone have a better explanation of today's mainsite WOD (March 11, 2015) or seen it demonstrated in a video somewhere?

WEDNESDAY 150311 (wfs)

With a running clock, every minute perform 1 lift and add 10 pounds.

Start with an empty barbell and snatch for as long as possible.

Once you cannot snatch the weight, clean for as long as possible.

Once you cannot clean the weight, deadlift for as long as possible.

Post heaviest load for the snatch, clean and deadlift to comments.
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Old 03-11-2015, 07:50 AM   #2
Christopher Morris
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Re: Demo of mainsite WOD March 11, 2015?

Here is how I understand the workout:
0:00 45# snatch
1:00 55# snatch
2:00 65# snatch
3:00 75# snatch
etc.... until
10:00 145# snatch failed lift (for example)
11:00 155# clean
12:00 165# clean
13:00 175# clean
14:00 185# clean failed lift
15:00 195# deadlift
16:00 205# deadlift
17:00 215# deadlift
etc... until
25:00 295# deadlift failed lift

The score for this example would be:
135# snatch
175# clean
285# deadlift

This could be a long workout for someone with higher 1RM lifts. It's not intended to be a metcon, but a strong and (somewhat) slow workout.
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Old 03-11-2015, 08:04 AM   #3
Steven Ngo
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Re: Demo of mainsite WOD March 11, 2015?

Thanks Chris!

That was kinda my understanding and concern as well about the timing (at least for the more beastly people; i'd probably be done in like 10 minutes )
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Old 03-12-2015, 06:42 AM   #4
Alex Burden
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Re: Demo of mainsite WOD March 11, 2015?

Quote:
Originally Posted by Christopher Morris View Post
Here is how I understand the workout:
0:00 45# snatch
1:00 55# snatch
2:00 65# snatch
3:00 75# snatch
etc.... until
10:00 145# snatch failed lift (for example)
11:00 155# clean
12:00 165# clean
13:00 175# clean
14:00 185# clean failed lift
15:00 195# deadlift
16:00 205# deadlift
17:00 215# deadlift
etc... until
25:00 295# deadlift failed lift

The score for this example would be:
135# snatch
175# clean
285# deadlift

This could be a long workout for someone with higher 1RM lifts. It's not intended to be a metcon, but a strong and (somewhat) slow workout.
I thought once you hit failure you started again with the bar on the next movement. But then the WOD would last for 1-2 hours.

Very unclear from the start as they could have written. continue with bar and weight to next movement until failure.

But I did it the way you said...
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Old 03-12-2015, 11:39 AM   #5
Tighe Crovetti
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Re: Demo of mainsite WOD March 11, 2015?

No way you start with a fresh bar each movement, definitely how Chris laid it out. I actually think it's a very interesting workout, and plan to do it one day soon, depending on when I do 15.3. The length is really only dictated by your 1RM deadlift. It's EMOM, so you don't get to spend five minutes trying to PR a snatch or something. If you don't get it done in the minute, you have to move on. And, I assume there's no way you're going to actually hit your 1RM deadlift after all those other lifts, so you can set that as your "no longer than" threshold. My DL 1RM is 445#, which means it'd be 40 "10# additions" to an empty bar, so 40 minutes max for me.
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Last edited by Tighe Crovetti : 03-12-2015 at 11:55 AM.
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Old 04-10-2015, 07:39 AM   #6
Tighe Crovetti
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Re: Demo of mainsite WOD March 11, 2015?

Did it this morning, I have to admit, not a real fun workout. I don't mean that sarcastically, like it was brutal, it just wasn't all that interesting, and maybe that's just given my abilities.

I got up to a 165# snatch - my 1RM is 175#, my snatch just isn't real good technique-wise, so I was kinda happy with it. Note, the way I took the wod was, you had the whole minute to get a given weight. I failed 145# at first, b/c I was stuck between, do I try to power it, or start dropping all the way under? But, I got it well inside the minute, which made 155# tough, but I got it first try, albeit a little shaky. I actually nailed 165# first try, pretty solid (for me), so I was hopeful to get 175#, but at this point, the EMOM was catching up to me, so I managed only a quick "f**k it" pull on 175#, and quickly changed up and cleaned it.

First few cleans were easy, just powered them, but got hard quick (my 1RM is 240#). I struggled on 235# a little but got it, and then had nothing left to make my 245# run even close.....so, deadlifted that, which was stupid easy, as my 1RM there is strong, 445#, which also means, the next ten reps or so were pretty boring. I tried to focus on really solid technique at the lighter weights, and put on my belt around 355# or so? As I creeped toward 400#, I could feel the fatigue setting in, but it was never a heart rate thing, just felt my core tiring.

I got 425# with what felt like a struggle, and about felt myself at the bottom of my tank. I was about to just call it, but my coach goes, "it didn't LOOK hard?" and another guy goes, "c'mon....gotta try 435#...." So I strapped back in, resting a little bit into that minute before trying, but just couldn't get it off the ground without feeling like I was going to round and/or get into my toes. I was done. Now, a few hours later, my lower back is feeling it, very glad I didn't push harder.

All in all, interesting, and maybe I'd do it again in the future, I think it's a good test of technique as you progress the weights, and move from snatch to clean, but I don't think I'd necessarily look forward to it, LOL.
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