Strength WODs require some strategy, but are relatively simple to plan compared to metcon WODs. The objective is obvious: lift more weight than you did last time; and if you haven’t done that lift before, lift as much as you can. Let’s look at the mainsite WOD on Tuesday September 2 (080902): Push Jerk 3-3-3-3-3 reps. Some read this WOD to mean set across (eg 205lbs for five sets). These people are in the minority. Sets across are used less often in a Crossfit mainsite strength WOD and more often in a “Starting Strength” style strength WOD. Sets across help build strength endurance and mental endurance, but may keep you from demonstrating your true potential. For instance you may be able to do 3 reps of a push jerk at 220 lbs, but only for one set. You will have to drop the weight to a load that you can handle across all five sets.
The second way to interpret Push Jerk 3-3-3-3-3 reps is to do a progression. Begin by picking the maximum weight you want to lift in the prescribed rep range. If you have done the WOD before, look at your previous Personal Record (PR). If you did that PR with correct form and ROM, shoot to add weight to it by the end of the WOD. How much weight you ask? It depends. If the movement uses relatively small muscles, and therefore relatively light weight (eg. press), then an increase of 5-10 pounds is recommended. If the movement uses larger muscles and therefore larger weights (eg. deadlift), then an increase of 10-20 lbs may be in order. Olympic lifts, while using large muscles, are as much speed and technique based as they are strength based. The many parts moving quickly makes more margin for error; just because you are stronger does not necessarily mean you are instantly going to add 30 pounds to your clean in month’s time. Once you have become somewhat adept at the movement patterns for the Oly lifts, smaller increases of 5-10 pounds will be the goal. The goaled increase also depends on how long it has been since you last attempted a PR in that particular lift and rep range. Gains described above are reasonable over a 1-2 month period. If you have done the lift more recently, be more conservative with your goal. If you have not done the lift in longer than 2 months, be more aggressive with your goal; Crossfit programming has the unique ability to make an athlete stronger in seemingly “unrelated” movements.
Start by warming up with the bar, “greasing the groove” for the movement (Pavel). After warming up with just the bar, do two weighted warmup sets. Your first warmup set should be approximately twice the number of reps that the WOD calls for. So if the WOD calls for all sets at 3 reps, do 5-6 reps in your first warmup set. For your second warmup set, use a weight that is at or just above the rep range for the WOD. Do you warm-ups with a deep range of motion; do not exaggerate the movement, but also do not just go “barely legal.” Start to get your game face on and get ready to destroy your old PR.
Your opening set should be 40-80 pounds off your goal set. The type of movement you are doing dictates the size of jumps to make. If you are doing a big strength move such as a deadlift or a back squat, you may make 15-20 pound jumps for your first four sets and then curb the jumps back to 10 pound increases for the last few sets. Another option might be to make 10-15 pound constant jumps for the duration of the workout. If your goal is to set a new deadlift PR, then it not a good idea to burn yourself out with 5 pound jumps. Jumps in weight while training 1-3 reps of a Oly lift, such as a hang clean, may be 10 pounds for the first 4 or 5 sets and 2.5-5 pound jumps on the last 2-3 sets, or you may make 5 pound jumps across all sets. You are not getting as worn out by the work volume of Hang Cleans as you are in a deadlift, and a little more speed may allow you to make another jump. Keep in mind that these are rough guidelines built around the typical weights that people use in the gym. If your 1RM deadlift is 100lbs, you may be better suited to opening at 70 lbs and making 5 pound jumps over a seven set workout of singles.
So if you are shooting to do 205lbs for 3 reps in the WOD described above, you should start at 165-185lbs. This opening weight will allow you to make even, methodical 5-10 lb increases on your way to your goal. If you cannot make jumps in even intervals, make heavier jumps earlier on in the WOD. You do not want to go crazy with increases in weight on your last two sets and completely miss a new PR due to poor planning. Over each of these sets, your body will become acclimated to the weight lifted. Your muscles will become warm and ready to lift heavier each set, and your mind will be acclimated to struggle with each load. By the time you reach your max attempt, you will be both physically and mentally ready to go.
Rest is nearly as important as the work being done. Rest 2-5 minutes between sets in a strength WOD. Two or three minutes should be sufficient on the first two or three sets, but you will want to increase the amount of rest that you take as the workout goes. If you are new to lifting heavy, you can time your rest periods, but timing is not necessary. You will be able to feel your blood pressure fall, your breathing slow, and your body temperature drop after each set back to an acceptable level before making another attempt. How you feel is the real indicator of how much rest you need between sets, and it is best for novices to start to listen to their bodies’ cues. Sometimes rest periods of more than five minutes are called for, especially if you are a very experienced lifter who is attempting a new PR on a 1,3,5, or even 10 rep max. At an advanced level, the body takes much more to return to homeostasis after the absolute all out effort of such an attempt.
What techniques do you use to set new PRs? Contribute anything you have on strength WOD strategy.
