-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
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!
Nice work Maria! Glad you liked the modification!!
WOD Rx’d
13:01 (almost a minute PR)
First part was done at 4:40.
Ring dips were slowest part.
Nice PR! Good job!
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
Good job Mario.
Great post from Mario! I love to see these helpful tips 🙂
Thanks!
We like to give you guys ALL the hot training tips. No secrets.
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!!
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
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.
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
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.
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
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
HPC + jerk (2+1)
5 sets @ 130#
WOD @ 75# & assisted ring dips:
12:13
Thanks Shane!
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
HPC Jerk
(2 1) x 5 sets @ 75%
15-12-9 reps
Power Clean (115/75# or 50%) = 65#
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.
Time= 3:55
Score: 12:45
Paralettes instead of ring or assisted ring dips
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.
Paralettes instead of ring or assisted ring dips
WUx1 + 400 m run
HPC + jerk (2+1)
95-95-115-125-130-130
WOD @ 85#
8 reps left at 15 min time cap