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

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Old 10-31-2012, 11:17 AM   #1
Antoni Edmunds
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Location: London  UK
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Question regarding strength training and heavy wods

So right now i follow a routine with monday being push strength, tuesday pull, (with wods + assistance work). Wednesday is just met con and thursday is another push and friday pull (with wods + assistance work). Saturday is another met con day or rest and Sunday rest.

Now i really enjoy "heavy" met cons. However given the amount of weight id be using in some of the workouts, would it be right to skip the strength portion of the workout?.

For example, im looking to do King Kong. The prescribed weight for the deadlift is 455lbs. Now that would be very hard for me to do if was to deadlift heavy before hand (something like 3 x 5).

Would appreciate some thoughts and ideas on how some of you balance strength work and heavy met cons.

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Old 10-31-2012, 02:29 PM   #2
Zach Gates
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Re: Question regarding strength training and heavy wods

My general theory is structure things so you're never doing the same muscle group more than once in a row. I do a six day rotation like this:

- Heavy pull/squat day
- Upper body WOD
- Sprints
- Heavy press day
- Lower body WOD
- Longer dashes

If I were you, I'd simply flip my two strength days around so you'd do pull strength, push strength, THEN a WOD. Methinks it'd be easier to do a KK with slightly sore shoulders than a shot posterior chain. On my schedule, I'd do it on day 5 after heavy press day.
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