-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%
Power Clean (115/75# or 50%)
Lateral Burpee Over Bar (vertical jump + clap)
Rest 3 min
S2OH (same weight)
*15 min time cap for both WODs, including rest.
Compare to May 26/14