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

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Old 06-26-2005, 08:27 AM   #1
Yoni Ellman
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I'm not quite sure I really understand the reasoning behind this style of sets/reps, can someone help?
3-2-2-2-1-1-1-1-1
While this seems to be a max lift type of day, it forces you to do it for 3 reps, then 2... This does not seem to fit well with max lift, but yet it does not seem to build muscular endurance either. What is the reasoning behind this kind of set/reps?
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Old 06-26-2005, 09:01 AM   #2
Brendan Melville
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The 3 and 2 rep sets are meant for a sort of build into your 1RM, so you start with a lighter "warm-up" lift with the 3, and then build weight on the two's before you go for your max weight.
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Old 06-27-2005, 07:18 AM   #3
John Walsh
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Yoni,

This isn't a one rep max day but it is a max effort day. A lot of people seem to work it as a single max day by say starting with 135 and finishing up with 400. From my perspective this is all wrong. Your warm up should come before your first ME set of 3 reps. All 9 sets should be work sets. It makes perfect sense if you put it into a sport's context. In football your may have to hit someone with all out force 2 or three times.

I can deadlift around 500-520 but under this scenario I usually top out around 450-475. Maybe I'm missing something but in other WODs we never have warmup sets listed in the WOD. Every set is balls to the wall. Your warm up comes prior.Why should this be any different?
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Old 06-27-2005, 07:20 AM   #4
Matt Gagliardi
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I do it the same way John does. I do not consider the 3 rep and 2 rep sets to be warmups, but rather the maximum amount of weight I can DL for 3 or 2 reps. I follow the same pattern in the sets of 1 rep...the most weight I can DL for 1 rep (which at that point usually isn't my 1RM).
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Old 06-27-2005, 07:39 AM   #5
Yoni Ellman
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Thanks for some clarification, but I'm still not sure I really understand the reasoning for the format.
Why 3-2-2-2-1-1-1-1-1 ?

Why not 3-3-3-3-3 or not 14 singles...?
What is the reason for starting with 3, then 2....
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Old 06-27-2005, 07:51 AM   #6
John Walsh
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Not sure but I wouldn't get too concerned about it. Sometimes the WOD will call for all singles, triples or sets of 5. I think Coach is just mixing it up and keeping the body guessing or maybe there is a method to the madness.:wink:
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Old 06-29-2005, 12:21 PM   #7
Nick Thomas
 
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I can't speak for anyone else, but the reason why I start on a relatively light weight and work my way up is because I don't DL often enough to know my 1RM. Come to think of it, I have even less idea what my 2RM and 3RM are.

This is the second time I have done this WOD - the first I had literally no idea what my 1RM was, and the second I knew what it was 3 months ago, but had no real idea what it would be now. As it happened, I beat my old 1RM by about 20kg, which I was pretty pleased with.
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