Rep Scheme 5-5-5-5-5
Terin on her way to a new deadlift PR
Members who train at CrossFit Sweat Shop are familiar with strength days and how their format differs from most other CrossFit workouts. However, most first-timers who have been following the workouts on the website often ask what it means when a workout just has one exercise, and then “5-5-5-5-5″ or “3-3-3-3-3″ or “1-1-1-1-1″. The primary objective on these workouts is to move as much weight as possible, with the best possible form.
How to approach a strength workout:
The number indicates how many reps will be done in a given set. After a thorough general warm-up, begin performing the given exercise at a light weight. Progressively increase the weight on each set, resting as needed between sets. After performing 3-5 warm-up sets (increasing weight on each set) you should be getting close to where the indicated number of reps is becoming challenging. At this point begin your actual “work sets”, try to increase incrementally on each set, while shooting to reach your heaviest weight on your fourth or fifth set. As each work set gets more challenging, resting between sets is key. Unlike other CrossFit workouts, your breathing and heart rate will likely not be at or near max after each set, however, resting a minimum of 3 minutes is important to give your muscles a chance to recover, and perform as close to their max as possible on the following set.
Why we do strength workouts:
Increasing your strength is critical to your overall fitness and well being, as well as your general and specific work capacities. Metabolic conditioning workouts are great for increasing your cardio-respiratory, as well as muscle endurance, and there are some strength gains that take place during these workouts that contain little to no rest. However, by having some days that we focus just on strength (lifting heavier weight, with much more rest between sets) we will then be able to increase our power output and intensity, thus making the metcon workouts much more effective. Increasing your absolute strength will also allow you to be more confident with any physical challenges your may face in your daily life.
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Tuesday’s WOD:
30 KB Swings
30 Pushups
30 Knees to Elbow
403m Run
21 KB Swings
21 Pushups
21 Knees to Elbow
403m Run
15 KB Swings
15 Pushups
15 Knees to Elbow
403m Run
