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

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Old 10-05-2004, 05:19 PM   #1
Paul Theodorescu
Member Paul Theodorescu is offline
Join Date: Jun 2005
Location: Quebec  Quebec
Posts: 685
Just some newbie thoughts here after about a month of crossfit.

In the spirit of crossfit, shouldn't the rep schemes (say for strength workouts) be more varied? I notice it's always 3-2-2-2-1-1-1-1. What about waves? supramaximal weights? Occasional heavy negatives? Isometrics? What about speed reps with 60% 1RM a la Westside?

Or is this all stuff that people have been using without it being mentioned on the main page?

Any thoughts? :-)
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Old 10-05-2004, 07:36 PM   #2
Matt McManmon
Departed Matt McManmon is offline
Join Date: Jan 1970
Posts: 110
Everything is pretty much addressed in crossfit. Coach assigns different tasks that cover nearly everything.

Example Deadlift

max lift days 3-2-2-2-1-1-1-1-1

Normal WOD's usually are higher reps like 21-15-9 deadlift/hspu

Also coach has said to employ a Practice day every week or so, sometimes heavy sometimes light. i personally employ pavels ptp method for those days. The light days are perfect for speed work.

For Isometrics check out what coach Sommers has to say here

Weightlifting Isometrics could be easily added into your pre WOD workout or during other times of the day just as extra gymnastic work would.

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Old 10-06-2004, 05:05 AM   #3
Larry Lindenman
Affiliate Larry Lindenman is offline
Join Date: Jul 2003
Location: Chicago  Illinois
Posts: 2,769
A lot of Crossfit defies traditional thinking in regard to strength development. My advise is buy into the program for ONE YEAR, as written, don't modify (except for limitations), stray or change anything (add weak exercises into warmups ie. pullups or hspu's). Prior to starting record all of your 1RMs, bodyfat, weight, max pullups, max 5 - 10K runs and 200, 400, and 800m sprints. At the end of that year evaluate your fitness levels. If you still feel you need to modify the program because your fitness is lacking in some area, THEN make the changes (hint: you will not modify anything).
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