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

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Old 08-08-2007, 09:10 AM   #1
Steve Baum
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This is my first post. Please forgive me if this information is on the board. I've searched and can't find it. How do I determine the proper loads, tempos and rest intervals for today's workout?
Seven sets of 3 for back squat.

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Old 08-08-2007, 10:44 AM   #2
Robert Olajos
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Start with a weight you can easily lift with excellent form. Work up so that on the 4th or 5th set you're lifting at your previous 3 rep max. Then try to break that previous record on your 6th and 7th sets.

If you've never done back squats before, start with a broomstick and work on form. Don't add weight until you get the form down.

As for tempo, I do about 2 seconds down, 2 up, and 2 rest before repeating.

Rest between sets on a WOD like this is whatever you need, i.e. enough to recover, but not so much that you cool down. For me, this means 2-3 minutes.

Make sure you check out Start Here, FAQ, and Exercises and Demos on the main page. Most questions will be answered there. Take a look at the videos to work on your form.
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