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

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Old 04-14-2006, 10:49 AM   #1
Lincoln Brigham
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This was a good one.

5 rounds of:
Squat 5 reps
Push Press 5 reps

Score is the total load of all reps. No time limit.

I called it "One Ton Sally" because even a 65-year old grandmother scored more than a one ton total.

Her 65-year old husband with a couple of heart conditions and an esophageal ulcer and a horrible migraine headache managed 3,980 lbs., almost two tons. Adrienne, age 47, did a ton and a half. I expect some of the big young studs could manage 6 tons or more.

This was a good workout after a heavy met-con workout from the other day. The scores were an eye-opening ego boost for all and it ended up being a pretty good 'rest day' when everybody came in pretty sore from the last workout. Switching the bar load back and forth between squats and push press forced longer rest periods between sets, which helped bump up the scores. (I have a challenging time getting the guy with the ulcer to slow down and pace himself, he usually crashes after the second round of anything.)

I had everyone do a little ab work while I calculated the scores.

Simple and effective.
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Old 04-14-2006, 01:10 PM   #2
John Seiler
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She's built for comfort, Lincoln. Very nice.
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Old 04-14-2006, 02:09 PM   #3
Brian McCarrie
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I may alter this a bit. Here's what I'm thinking. I'll make the weight a fixed weight. Like 120lbs. then I'll do the workout for time and I'll call her 3 ton Sally. 120x5=600lbs. 600lbsx2exercises=1200lbs. 1200lbsx5rounds=6000lbs or 3 tons.

What do you think?
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Old 04-14-2006, 03:35 PM   #4
Tim Weaver
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How about Mustang Sally, because it'd be like lifting a horse....or the car...you choose.
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Old 04-14-2006, 03:36 PM   #5
Tim Weaver
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Lincoln

what weight for the push press? I assume an unweighted squat...
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Old 04-15-2006, 07:03 AM   #6
Lincoln Brigham
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Tim, it's a weighted squat. Push press for most people would be slightly less than the weight for the squat. For example, the women were using around 15-25kg for the push press, 20-45kg for the squat.

Brian, that sounds like a fine workout but one that serves a different purpose. "One Ton Sally" is more similar in purpose to the days where we do "Deadlift 5-3-3-2-2-2-1-1-1-1-1" for load. The twist is that alternating the push press with squats builds in the extended rest that we want for a heavy load day. This is not a met-con workout, it is intended for use right after a hard met-con workout. Hence I specifically omitted any time element.
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Old 04-18-2006, 04:41 AM   #7
Gary Wetherholt
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I have done this workout slightly modified.
As many rounds as possible in 20 mins.
Squats=185# x 5 and Push Press = 135 x 5.
Most rounds so far 13.
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Old 04-18-2006, 07:12 AM   #8
Lincoln Brigham
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I'm sure that's a good workout but that's VERY modified, to the point where it has a different purpose. What would the loads have been like if you only had 5 rounds to achieve max tonnage? Try it and compare.

This workout is a variation of the classic 5x5 strength program but with Crossfit-style scoring.
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