Intensity vs. strength

Ron Fielder · 06-07-2007, 01:53 PM

Today I did the following WOD. I used various elements that I have seen other places to come up with it.
For Time.
Run 800m on TM
50 Box Jumps
25 Push Ups
50 Squats
25 Push Press
50 Lunges, alt. legs
25 Thrusters
50 KB swings
25 Burpees
Run 800m to park.
Shoot 10 Free Throws.
Time stops when foot touches B-ball court. Every free throw made removes 10 seconds from total time. Push press and Thrusters must be done with 45lb bar minimum, if 35lb bar is used, add 1 minute penalty for each use to total time.
Box jumps and swings are choice.
I used 20" box, 67lbs for PP and Thrusters, 35lb KB.
Time before free throws: 24.11. Not too bad.

My question is this. I know that if I used a shorter box and a 45lb bar I could really pump out the reps and keep a blistering pace. The added height and weight forces me to go a little slower and by the time I got to the thrusters I was have to go to sets of 10,10,5.

Is it better to keep things relatively heavy or go with the bar only and generate more intensity without having to rest in the set?

Both have their benefits but what is everyone's opinion?

The free throws were to go with the NBA Finals starting tonight.

Connie Morreale · 06-07-2007, 04:33 PM

this one is YOUR workout. you can make it what you like. i think the obvious answer is to do it both ways (not in one day!) to keep your body guessing.

most crossfit metcon wods imply minimal rest, so some would say to cut your weight to keep things humming as non-stop as possible.

or, you can set a benchmark by doing it the "easy" way and record your time. each time you do the workout, add to your weight and/or box height. try to match your first time.

why not post this one in the wod board. we have a huge thread going called "new cfpc wods". i think folks would enjoy this one. but you have to come up with a clever name first...which is half the fun.

Ron Fielder · 06-08-2007, 05:19 AM

Thanks Connie, it was a lot tougher than it looks.
Where is that post? I would gladly post it there.
Now to come up with a name....:g:

Lynne Pitts · 06-09-2007, 10:38 AM

Moving to WODs

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06-07-2007, 01:53 PM	#1
Ron Fielder Affiliate Profile: Join Date: Dec 2006 Location: Uvalde TX Posts: 275	Today I did the following WOD. I used various elements that I have seen other places to come up with it. For Time. Run 800m on TM 50 Box Jumps 25 Push Ups 50 Squats 25 Push Press 50 Lunges, alt. legs 25 Thrusters 50 KB swings 25 Burpees Run 800m to park. Shoot 10 Free Throws. Time stops when foot touches B-ball court. Every free throw made removes 10 seconds from total time. Push press and Thrusters must be done with 45lb bar minimum, if 35lb bar is used, add 1 minute penalty for each use to total time. Box jumps and swings are choice. I used 20" box, 67lbs for PP and Thrusters, 35lb KB. Time before free throws: 24.11. Not too bad. My question is this. I know that if I used a shorter box and a 45lb bar I could really pump out the reps and keep a blistering pace. The added height and weight forces me to go a little slower and by the time I got to the thrusters I was have to go to sets of 10,10,5. Is it better to keep things relatively heavy or go with the bar only and generate more intensity without having to rest in the set? Both have their benefits but what is everyone's opinion? The free throws were to go with the NBA Finals starting tonight.

06-07-2007, 04:33 PM	#2
Connie Morreale Member Profile: Join Date: Apr 2007 Location: Ellicott City MD Posts: 502	this one is YOUR workout. you can make it what you like. i think the obvious answer is to do it both ways (not in one day!) to keep your body guessing. most crossfit metcon wods imply minimal rest, so some would say to cut your weight to keep things humming as non-stop as possible. or, you can set a benchmark by doing it the "easy" way and record your time. each time you do the workout, add to your weight and/or box height. try to match your first time. why not post this one in the wod board. we have a huge thread going called "new cfpc wods". i think folks would enjoy this one. but you have to come up with a clever name first...which is half the fun.

06-08-2007, 05:19 AM	#3
Ron Fielder Affiliate Profile: Join Date: Dec 2006 Location: Uvalde TX Posts: 275	Thanks Connie, it was a lot tougher than it looks. Where is that post? I would gladly post it there. Now to come up with a name....:g:

06-09-2007, 10:38 AM	#4
Lynne Pitts Administrator Profile: Join Date: Sep 2003 Location: Madison WI Posts: 3,232	Moving to WODs