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

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Old 12-22-2005, 08:26 PM   #1
Christopher C Brophy
Departed Christopher C Brophy is offline
Join Date: Jan 1970
Posts: 63
As I have gotten into working out again and have been doing the wods now for only 4 weeks I am finding myself addicted to the rountines and reading comments people are making to my posts and to others one and I am just amazed how much knowledge is out there that I am now getting...

Was doing some reading tonight off an article on Atlanta's Crossfit website and it was talking about

"change in loads, repititions, movement velocity and exercise selections"

So I was thinking back towards is the same number of reps, 21, 15 and 9 each time we perform the exercise...My load changes each time I will perform Fran as my body becomes stronger but do we stop at 95lbs? Yes, I know that is a lot of weight but does our load now become a fixed # and we no longer vary the load? So I guess we can increase the velocity and only dream of doing Fran like Annie or Greg but will we not at some point reach a point where even the velocity becomes fixed?

Please I am not questioning the selection process on Crossfit....I love it...I am simply trying to become more educated and after reading the article these ideas popped into my mind...

I guess you can say that the wods are random but to me they seem to rotate around a certain number of exercises....

I am looking forward to the responses and learning more...


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Old 12-23-2005, 12:34 AM   #2
Andy Shirley
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Location: Honoulu  HI
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There are a few people who routinely up the weight on Fran. I saw at least one 115 lb Fran(Fat Fran) today, and a fast one at that. But remember that the point of the benchmarks is to measure yourself against not only your previous times, but against everyone else. They are the standards by which progress is measured.

There are good articles in the CFJ which address the fixed velocity argument. Every movement has a natural rhythm(x reps/min), I would assume once one can complete the 95lb Fran as fast as with an unladen bar(45 lb) then it would make sense to move up in weight. If done at the same pace, a heavier Fran will increase the power output significantly.

Note: when proofreading,I noticed I used the words "velocity" and "unladen", which conjured up visions of two European swallows(perhaps an African swallow?) carrying coconuts.
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Old 12-23-2005, 12:48 AM   #3
Lisa Sorbo
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Location: Corona Del Mar  CA
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also remember that Fran is not the only time that thrusters are called for. If the question is - do we only do thrusters 21 15 9 with 95# - the answer is no.

The same motion is done with max weight, with max work volume, for endurance and for time (as in Fran).

051127 - BB Thrusters 1*12 (so maxing out)
051015 - 45# DB thrusters * 15, 15' rope climb no legs 3 ascents for 5 rounds for time.
050924 - 75# thrusters, pullups (read the WOD, I don't want to copy it here)
050915 - 95# thrusters, 75 reps

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Old 12-23-2005, 05:33 PM   #4
Graham Hayes
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Location: Sidmouth  Devon
Posts: 880
Good thinking Chris, once you hit the speed barrier for Fran, which is somewhere between 2:20 and 2:40 then you should up the weight and/or reps.
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