Picking Appropriate Options

16
Jun

Picking Appropriate Options

-by Mario Arseneau

Consider the following example: 21-15-9 Burpees, Pullups, Front Squats (135/95#, or 50%). If a person with a front squat about 40# heavier than the prescribed weight attempts to do the workout as prescribed because she/he is “strong enough” or “can handle the weight”, what will happen?

That person is most likely going to be a bit tired going into the first set of front squats because of the previous movements. They will take longer than most to complete the set (i.e. lower intensity) which will slow down their progress in getting to the other movements and potentially risk hitting the time cap if that person gets stuck even longer on front squats during the 2nd and 3rd round. All this results in lower intensity overall, and hinders the effectiveness of the workout.

Now, let’s take the very same workout example as above but replace front squats with handstand pushups. If a person can only string 3 reps (which in lifting %’s, corresponds to about 90%) for a only few sets, what is going to happen come round 2 and 3? If your answer is that the person will do a lot of walking around and staring at a wall, you win. Just because you can do 2-3 reps “as prescribed” of a certain gymnastics movement does not mean that you are ready to do them for multiple sets in WODs, because far too often CrossFitters cheat themselves out of intensity by feeding their ego.

The proper solution is to pick an option for that movement that is challenging for YOU, but will still allow you to finish in a decent amount of time, ideally under the time cap. We can provide you with many options; try different ones once in a while. So choose wisely next time you see handstand pushup, pull-ups, ring dips, muscle-ups, toes-to-bar, etc., posted in the WODs, it’s not just about the movement itself, but also about the number of reps posted.

HPC + Jerk
(2+1) x 5 sets @ 75%

15-12-9 reps
Power Clean (115/75# or 50%)
Lateral Burpee Over Bar (vertical jump + clap)

Rest 3 min

15-12-9 reps
S2OH (same weight)
Ring Dips

*15 min time cap for both WODs, including rest.

Compare to May 26/14

Breanna

Breanna

22 Responses

  1. Skipped strength- mobility

    WOD Modified thanks for the help with this Shane!!

    15-12-9 reps
    Power Clean (55# from the rack and did HPC)
    Lateral Burpee Over Bar (down ups from the bench – clap at the top)

    Rest 3 min

    15-12-9 reps
    S2OH (same weight)
    Ring Dips

    time = 12:40

    Dips get very challenging after S2OH!

  2. Mario B

    HPC Jerk
    (2 1) x 5 sets @ 75%

    95-115-115-115-115-115

    15-12-9 reps
    Power Clean (115/75# or 50%) #95
    Lateral Burpee Over Bar (vertical jump clap)
    6:03

    Rest 3 min

    15-12-9 reps
    S2OH (same weight) #95
    Ring Dips ( parralettes)

    12:53

  3. Natacha

    Hpc x 2 + 1x jerk
    55-65-75(x5)

    Wod
    15-12-9
    Power clean (55#)
    Lateral butpees + clap

    Repos 3 min

    S2oh
    Ring dips (2 pieds devant sur sol)
    12:24

    Triceps get toasted in 2nd half!

    Thanks Shane!!

  4. Steph H

    Mob
    WU x1
    400m run

    Group Mob & WU

    HPC & Jerk
    (2+1) x5sets @ 75#
    WU @55&65#

    WOD 15 min cap
    15-12-9
    PWR Cl @60#
    Lateral burpees(vertical jump& clap)
    Rest 3 mins
    15-12-9
    S2OH(pushjerk)@60#
    Paralettes
    Time: 14.21

  5. 2 HPC + 1 Jerk x 5 sets @ 75% = 155#

    15-12-9

    Power Clean @ 95#
    Lateral Burpee Over Bar (vertical jump + clap)

    Rest 3 min

    15-12-9

    S2OH (same weight)
    Paralette Dips

    Time = 13:45

    1st WOD was 8:13
    2nd WOD was 2:32

    47 second PR over 2014 and it was from the 1st WOD.

  6. Hannah

    HPC + Jerk
    (2+1) x 5 sets @ 75%, 85lb

    15-12-9 reps
    Power Clean 50%, 50lb
    Lateral Burpee Over Bar (vertical jump + clap)

    Rest 3 min

    15-12-9 reps
    S2OH (same weight)
    Assisted Ring Dips

    14:25

  7. HPCx2 + Jerk – 5 sets @ 155# … kept light

    WOD = 12:47
    – first part done at 4:12
    – barbell 95#
    – dips: 15s done on bars, then switch to 20″ box dips knees bent.

  8. Tina

    Hpc jerk 5 sets
    20,25,30,40,45

    9,6,3
    Power clean 25#
    Lateral burpee
    Rest 3 minutes

    S2oh same weight
    Parelettes 15 min cap
    10.48 sit ups for remainder time

    Great first night back ….good cardio and don’t think I over did it thanks Shane and thanks Amanda for coming to see me

  9. Corinne

    2HPC + Jerk 5 sets @ 75#

    WOD
    15-12-9
    Power Cleans 55#
    Lateral Burpees over bar
    Time 8 mins
    Rest 3 mins
    15-12-9
    S2OH same weight
    Paralette dips
    Dnf 12 – 4 dips
    Can’t wait to do this wod again! 🙂

    Thanks for the tips Shane and awesome group mob

  10. Janet

    Hpc x 2 1x jerk
    55-65-75(x5)

    Wod
    15-12-9
    Power clean (55#)
    Lateral burpees clap

    Rest 3 min
    S2oh
    Ring dips (assisted)

    14:42

    Great having Shane coach tonight

  11. Nick

    HPC Jerk
    (2 1) x 5 sets @ 75%

    65-75-85-85-85#

    15-12-9 reps
    Power Clean (115/75# or 50%) = 65#
    Lateral Burpee Over Bar (vertical jump clap)

    Time= 5:50

    Rest 3 min

    15-12-9 reps
    S2OH (same weight)
    Ring Dips

    *15 min time cap for both WODs, including rest.

    Time= 3:55

    Total time= 12:45

    Score: 12:45

  12. Melissa Hickey

    HPC + Jerk
    (2+1) x 5 sets @ 75%
    55 #

    15-12-9 reps
    Power Clean (115/75# or 50%) (40#)
    Lateral Burpee Over Bar (vertical jump + clap)
    7:26
    Rest 3 min

    15-12-9 reps
    S2OH (same weight)
    Ring Dips

    DNF at 15 min cap. Made it to 6 S2OH in round of 9.

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