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

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Old 03-06-2006, 02:52 PM   #1
Tim Runnette
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I'm sure its answered somewhere, but I have yet to find it. What's the recommneded rest between singles? What about weight loading (i.e. WOD 3 Mar 06)? Thanks.

Obviously I am brand new to CF. I am impressed and addicted in a very short time, despite just how humbling the WOD is. More posts and info to follow. Thanks in advance.

Tim
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Old 03-06-2006, 03:01 PM   #2
Jason Billows
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I believe there was a post on the main page on March 3rd that recommended 1min 30sec between each of your single lifts.

I'd also like to hear an authoratative answer on this also if someone knows.
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Old 03-06-2006, 06:15 PM   #3
Dan Snyder
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Tim, you want to be fresh for your next max effort. If the rest is 90 sec, 2 min, or 3 min you should judge what you need, if you don't know experiment. Personally I never rest longer than 2.5-3 minutes between singles because I feel like I start to cool down and lose focus, but for heavy DL days 90 seconds is on the short side.
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Old 03-06-2006, 08:25 PM   #4
David Wood
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What Dan said.

Long enough to recover.
Short enough not to cool off.
No longer than needed (to recover).

Typically, about 2 minutes (maybe even less) at the beginning of the workout. 3 - 5 by the end.
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Old 03-07-2006, 08:59 AM   #5
Martin Schap
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In Men's Health I saw a study that found 3 minutes to be the ideal rest for people doing bench press with heavy loads. THe study found no improvement in effort with a rest longer than 3 minutes, but it also didn't say that people's loads decreased, so I see no reason you couldn't rest longer if you need to. Also, I find squats, deads, C&J, Snatch, etc. to be more tiring than bench, so maybe a longer rest would be beneficial on those lifts.
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Old 03-07-2006, 09:51 AM   #6
Steve Shafley
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Powerlifters and olympic lifters often rest 5 minutes or more between maximal training attempts, depending on their training philosophy.
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Old 03-07-2006, 11:54 AM   #7
Veronica Carpenter
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I like David's anwer the best, but to know how this equates to seconds or minutes, you have to know what your body is telling you. As an olympic lifter, I have to be ready to take my next attempt whenever my turn comes up - whether it's 30seconds or 5 minutes - so for me it's best to vary my rest time to be ready for any situation.
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Old 03-07-2006, 12:09 PM   #8
Michael Ledney
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Tim, as you can see there is no "right" answer to your question. Feel it out and do what you enjoy. Personally, I've come to cherish the ME days and tend to drag them out for as long as I can.

For example, on Sunday I did the 10x2 back squat WOD (I'm on a 7 day delay) and took 90 minutes. I listened to some good music, goofed off with my son, tidied up the gym, etc.

Last time we did BS I raced home from work and did 7x1 in just over 15 mins, only resting while I changed weight.

Guess what, my performance didn't vary a lick. Though I enjoyed the long one a great deal more.
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Old 03-07-2006, 01:01 PM   #9
Tim Runnette
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Right on Mike. I appreciate the advice. OHS today (4-day delay for me) went well. Averaged about 1-3 minutes rest between sets and had a blast.
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