Regarding Wednesday 161012

[Eric Hurt]

Here is today's WOD:

Shoulder press 3-3-3-3-3 reps

I have been following main site for a couple of weeks now after being out of crossfit for a couple of years. I've never followed main site, but I figured it would be a good fit for me right now. In the past, I have followed Outlaw, Invictus or similar more intense programming, so today's workout leaves me wondering....

Is 5x3 shoulder press really a full WOD? Does anyone follow main site, and if so, do you add to such a short workout or just directly follow the programming?

[Bryan Hood]

That's the meat and potatoes of the day's WOD. "Technically"... you should spend time prepping your body and warming up. Do some "skill work" then hit the WOD. After, you should cool down and do post WOD rehab, accessory work if you're a Conjugate type of person, etc. That's the way it USED to be. Nowadays, it's common many places do some sort of strength or skill work then a MetCon or whatever. I could go on and on about this and my opinion but I'll just stop right here. Hope that answers your question.

[mike vinson]

I've been following mainsite for about 4 years. On days that look like a powerlifting cycle (5x3) (7x1) something like that. I treat it like a powerlifting workout. warm up with light wt and really push the singles or triples. lots of chalk, ammonia, belt, sleeves, rest 10 minutes between sets. I'll spend more time in the garage on one of these than almost any metcon wod.

[Bryan Hood]

Originally Posted by mike vinson

I've been following mainsite for about 4 years. On days that look like a powerlifting cycle (5x3) (7x1) something like that. I treat it like a powerlifting workout. warm up with light wt and really push the singles or triples. lots of chalk, ammonia, belt, sleeves, rest 10 minutes between sets. I'll spend more time in the garage on one of these than almost any metcon wod.

Agreed 100%!

[Chris Sinagoga]

We'll be doing this one at our affiliate today. Looking forward to the "Is this really the workout??" comments haha.

But like Bryan said, we'll make sure to have a very thorough warmup and such.

[Steven Wingo]

If done right, with proper warm-up and movement prep and rest between sets and cool down/stretching post-workout, this is a workout in and of itself as suggested by others. Like Mike Vinson said, all of this can actually end up being a longer day than most.

While many people have fallen into the trap of thinking they need a metcon or some monostructural cardio every day, I think that is really what I have suggested--a trap. We need heavy days where you just lift, get a neuroendocrine response from your body, and then recover for the next day. Otherwise the programming starts to look more like chronic cardio. And I say this as a former endurance athlete.

I really question whether some of the popular programming out there--with 2.5+ hours of training 6 days a week--is the best training for most athletes. If you are a higher level Regionals athlete, or a Games athlete, and have superior genetics and are very disciplined with recovery (eating well, sleeping, avoiding stress, and so on) then maybe that works. But nobody is going to be able to go really hard for 2.5 hours a day six days a week. I tend to think the vast majority of people out there are going to get greater benefit with less volume but higher intensity. Hit it hard and then rest. And then do it again the next day.