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

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Old 07-15-2010, 08:26 PM   #1
Michael Halbfish
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1-10 1-20 1-30

What is the recommended 1 rep max percentage adjustments for the 10, 20, and 30 reps?
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Old 07-15-2010, 09:47 PM   #2
John Pavlic
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Re: 1-10 1-20 1-30

Michael:

Last time this rep scheme in the WOD, I went with:

10 reps - 75% of max
20 reps - 55%
30 reps - 45%

That seemed to work pretty well for me.
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Old 07-15-2010, 11:34 PM   #3
Wim Lokate
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Re: 1-10 1-20 1-30

Can you still do this WOD if you train at home? I mean, I dont have acces to 6 barbells. Is it okay to take the time to change the weights everytime or is there a better way?
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Old 07-16-2010, 02:46 AM   #4
Latham Fell
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Re: 1-10 1-20 1-30

For this workout you can take as much as you need. Unless it says "for time" or specifies some other time requirement, you can take as much rest as you need.

This might be anywhere from 2 to 10 minutes, depending on the person. Plenty of time to change the weights.
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Old 07-16-2010, 06:27 AM   #5
Wim Lokate
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Re: 1-10 1-20 1-30

Okay, thanks Latham.
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Old 07-16-2010, 08:17 AM   #6
Jason Wallis
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Re: 1-10 1-20 1-30

If your intensity is anywhere near where it should be, you'll be very glad to have the rest period while you change the weight.
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Originally Posted by Wim Lokate View Post
Can you still do this WOD if you train at home? I mean, I dont have acces to 6 barbells. Is it okay to take the time to change the weights everytime or is there a better way?
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Old 07-16-2010, 09:42 AM   #7
Wim Lokate
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Re: 1-10 1-20 1-30

Hahaha, I believe you :-)
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Old 07-16-2010, 11:22 AM   #8
Jack Gayton
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Re: 1-10 1-20 1-30

This WOD took me about 45 minutes. Took plenty of rest, but managed to set a 1RM PR on the second 1RM.

Just be safe with those high rep deadlifts. If you're not sure, go lighter.
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Old 07-16-2010, 12:06 PM   #9
Michael Wiley
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Re: 1-10 1-20 1-30

What kind of percentages do you guys think you should use on the 1 rep? I assume not your out and out max for the first one but perhaps 90-95% of what you think you can do? I would assume the 1 rep weight number goes down each time on the second and third attempt?
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Old 07-16-2010, 09:55 PM   #10
Andrew D White
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Re: 1-10 1-20 1-30

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Originally Posted by Jack Gayton View Post
Just be safe with those high rep deadlifts. If you're not sure, go lighter.
For sure. I love deadlifts, but I took this WOD as an opportunity to work on my form when fatigued.

I was only lifting 155 for the reps, despite what the rx was and left the 1rm off the workout entirely just to be safe.
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