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

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Old 08-07-2007, 01:33 PM   #1
Nathan Holiday
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I posted an intro in the starting section.

Cindy was my first WOD. I ended up doing 17 rotations, but it was pretty hard. The pullups are what really got me, even though i was trying to kip :-). Initially after i finished, i thought "Man, that didnt hurt my legs as much as i though it would" But on my walk back from the gym, i could feel the fatigue building up. Im positive my legs are going to be ridiculously sore tomorrow.

I have a level of strength that i would desperately like to keep, and increase. I bought the article frome performancemenu.com on augmenting the x-fit workout, and including ME days in the middle of a 3-1 schedule. Has anyone experimented with more than one ME exercise on those days. Maybe 2 or 3 at not-guite a max effort?

What im thinking of doing is two x-fit, then a ME day with 2 or 3 exercises (and maybe sub a full weight workout every other week) and then a day of rest. But im skeptical on my ability to gain strength from this. Maybe i need to suck it up and do a bit of experimenting. And what about GTG? Nuerological adaptation has to suffer slightly.

Also, a bit of an off topic...but does anyone know the average vertical jump for athletes? Or where i could find some sort of chart similar to Rippetoe's novie, advanced, elite for strength, but for vertical jumps?
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Old 08-07-2007, 02:40 PM   #2
Joshua Bird
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I have seen people utilize a 5x5 program between the WOD's. I haven't tried it myself yet, but search the board for "5x5".
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Old 08-07-2007, 02:47 PM   #3
Nathan Holiday
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Ill check it out, Thanks
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