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

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Old 05-03-2008, 09:17 AM   #1
Andrey Kovalenko
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Location: Odessa  Ukraine
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Sp, Pp, Pj

My gym is closed today, so i did not have access to the proper weights to do todays WOD:

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

i have a barbell with limited weights at home so i have come up with the following WO:

With 50% bodyweight barbell:

SP 5 reps for max reps,
PP 5 reps for max reps,
PJ 5 reps for max reps.

And that happened to be really tough and... interesting.
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Old 05-05-2008, 04:56 AM   #2
Kirez Reynolds
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Originally Posted by Andrey Falkon View Post
With 50% bodyweight barbell:

SP 5 reps for max reps,
PP 5 reps for max reps,
PJ 5 reps for max reps.
Hey Andrey.

I think you meant to say "5 rounds of max reps". It makes quite a difference.

I really like the sound of your workout! Also, it's easier to report. Just list the weight once, then number of reps for each round; and finally, total number of reps.

I noticed that some people are calculating their total weight lifted in the SP-PP-PJ WOD, which I would call the "volume" of the workout.

In my case -- and in my wife's (Natasha says hello!) -- we've also got a difference between our "attempted" and "lifted" volumes. (This doesn't play much role in your workout.)

Anyway, the numbers can be interesting -- you can generate the following:
  • Total volume attempted;
  • Total volume successfully completed;
  • Average weight on lifts attempted but failed;
  • Average weight on lifts achieved (successfully completed);
  • Percentage of lifts failed.

Looking at the comments board on this WOD -- the SP-PP-PJ WOD -- I don't see anyone complaining about this WOD. That freaks me out. In my experience, This is the most difficult workout in CrossFit. What the hell? Why doesn't anyone else feel this way? There's an explosion of moaning, wailing, and gnashing of teeth, when Murph is announced, or any other hardcore metcon like Angie or Fran, etc. But not a peep about how demanding this workout is. By my experience, even Murph is cake compared to this SP-PP-PJ workout.

How did you do on your workout? What weight, and how many reps for each round, and total?
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