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

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Old 09-04-2007, 10:50 PM   #1
Jeff Belyeu
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Join Date: Apr 2006
Location: Houston  TX
Posts: 135
SS/CF WODs

I have read several times that it is easier for someone with more strength to get better at the metcon WODs than someone who is better at metcon to move up to the heavier weights to do things as Rx'd. Although not a metcon stud with 20+ rounds of Cindy (more like 13+), I think I want to mix in more SS type stuff to increase my strength. Here are some stats of where I'm at:

ht: 5'10"
wt: 170#
CFT: SQ 185, SP 115, DL 205 = 505 (2 months ago)
CFT: SQ 205, SP 125, DL 255 = 585

Have just started doing the SS workouts mixed in with the WODs. Feel pretty good about form on DL, and SP. Think I just need some tweaking on the SQ, and more reps to feel more comfortable with it.

For those with more experience, I am not sure how high a % I should run on the working sets relative to my 1RM above. Here is what my last SS work out ended at:
SQ: 185
SP: 105
DL: 205

I will be trying to increase the weight each week, but just wanted to get some feedback if anyone would like to chime in on if I am in the ballpark.

Thanks.
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Old 09-05-2007, 12:00 AM   #2
Peter Dell'Orto
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Re: SS/CF WODs

SS uses 5-rep sets. Based on all the rep calculators I've seen and what I've managed to read, your 5-rep weight is about 85% of your 1RM. If someone knows better I'm happy to be corrected.

You're not far off from that with your current sets; it seems like you might be fine sticking with the weights you have now and upping the weight normally per SS. A 255# 1RM in the deadlift translated to about a 215# 5RM (255x0.85=216.75) so the "normal" addition of 10-15# should put you where you want to be next time.

Hope that helps, and good luck with your program.
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