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

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Old 02-18-2006, 02:47 PM   #1
Gary Wetherholt
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Join Date: Dec 2005
Location: Aurora  IL
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Sorry if this has been covered before. Using Fran as an example which is more critical to overall fitness development: using the listed weights (95#) and having a broken set (7-7-7) or adjusting the weight down (65#) to achieve an unbroken set (21)?
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Old 02-18-2006, 07:33 PM   #2
Tom Corrigan
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Location: Seattle  WA
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What are your goals and weaknesses? If you were a skinny "runner" guy, who needs to focus on strength, you may want to do 95#. If you were a "bigger" guy who needs to focus on metabolic conditioning, you may be better served by dropping to 65# and keeping your heart rate high and blasting thru the workout.

CF w/o expose weaknesses, and by tinkering with the weights, you can fine tune them to fix your problems.
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Old 02-19-2006, 07:17 AM   #3
Larry Lindenman
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Gary, I agree with Tom, and would add...most people break sets of larger reps so a progression to straight sets may be: 21 reps, broken 7-7-7 with about 30 seconds rest. Work on reducing rest times for about a month or two; then break 21 reps into 11-10 with about 30 seconds rest; begin to shorten rest time until you require no rest.
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