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

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Old 01-09-2012, 09:50 AM   #11
Shane Sams
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Re: How do You use the work out of the day?

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Originally Posted by Joey Shishineh View Post
Call it what you want, 'strength work' or 'for time' but if you go heavy enough it will be strength training. And that was my point exactly, GO HEAVY during 1 WOD/week. Just because it says 'for time' doesn't mean it you have to go as fast as possible (or that you even can go as fast as possible). If it is heavy, the weight will limit you and you will be forced to rest and focus on form (just like during a strength WOD - #-#-# .)

So, by going heavy on one WOD per week, you will be changing the priority/focus of the workout thus taking a once metcon WOD and turning it into a strength training WOD.
That makes sense to me for sure. It also depends on your goals. If you are looking for moderate strength gains, this would be a good way to get stronger. If you are looking for big strength gains, than more of a crossfit football type workout would be better (bigger heavier weights in a traditional since, 3x5, or something with heavy heavy weight).

Heavier, less reps, gets you stronger. Like you said. Good concept on the WoD, had not thought about that. I've just been adding sets.
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Old 01-15-2012, 08:41 AM   #12
Antoni Edmunds
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Re: How do You use the work out of the day?

Theres plenty of ways to experiment with crossfit if you want to add a bit more bodybuilding "shaping" movements.

The obvious move is to add more strength work on top of the wods. If you're on par with someone like Rich Froning or Orlando then smashing through 5 wods in a day will be more than enough to leave out any additional "bodybuilding" work. Yes they're not bodybuilders but have pretty impressive physiques.

Heres an example of how id modify a crossfit workout with bb-ing approach.

5 x 5 or 4 x 8 - 10reps on Military press + Bent over row or Arnold Press + t-bar row.

After a short rest go for FRAN

Shoulders and back smashed...

Another one you could do is "LINDA" followed by a short break and then 4 x 8 - 10 on Incline bench and 3 x 15 Cable flys

Legs, some back and Chest smashed...

Of course adding work before a wod will affect your performance and you have to have solid recovery to able to manage additional work after completing a workout like LINDA
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Old 01-18-2012, 06:12 AM   #13
Jack Sampson
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Re: How do You use the work out of the day?

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Originally Posted by Antoni Edmunds View Post
Theres plenty of ways to experiment with crossfit if you want to add a bit more bodybuilding "shaping" movements.

The obvious move is to add more strength work on top of the wods. If you're on par with someone like Rich Froning or Orlando then smashing through 5 wods in a day will be more than enough to leave out any additional "bodybuilding" work. Yes they're not bodybuilders but have pretty impressive physiques.

Heres an example of how id modify a crossfit workout with bb-ing approach.

5 x 5 or 4 x 8 - 10reps on Military press + Bent over row or Arnold Press + t-bar row.

After a short rest go for FRAN

Shoulders and back smashed...

Another one you could do is "LINDA" followed by a short break and then 4 x 8 - 10 on Incline bench and 3 x 15 Cable flys

Legs, some back and Chest smashed...

Of course adding work before a wod will affect your performance and you have to have solid recovery to able to manage additional work after completing a workout like LINDA

This sounds good. I'll give something like this a try.
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