Breaking up REPS. It’s inevitable that in CrossFit we will come up against a WOD in which we can’t go unbroken during the whole thing. For example, 150 wall balls may not be doable for you. Or me. Or anyone. So what now?
Make a plan. Just like in Eric’s post about “crashing the car,” going whole hog in the first round is going to do you no good when it comes to later in the workout. If you know that you are not going to do everything unbroken during the entire WOD consider breaking it up from the beginning or doing a couple rounds unbroken and strategizing from there. How do you know how many reps to do? Think about your monthly goals, they should be realistic and attainable, just like your rep scheme for the WOD.
When I write down my WODs, I try to remember how about many reps I did at a time and how I felt during the rest of the workout. Rather than just having a score to compare to, I have the actual performance of a given movement. I try to strategize my rest too. If I take my hands off the bar I count to a certain number knowing that as soon as that time is up I am right back on that bar. Maybe it’s too little or too much but that’s something I can use to gauge how I’m feeling and how to move forward.
FUN STORY: I was coaching at CrossFit Somerville one morning and Marcos Sperandio (WOD extraordinaire and one the nicest human beings on the planet) was in the class. The workout had ring push ups at a high volume and if I remember correctly, it was pretty terrible. At the end of class he came over to me and said,
“Those push ups…those were awful. I had to stop.”
Surprised as I had never seen Marcos not finish a workout, I responded, “It’s okay! How many rounds did you end up doing?”
“No, I finished. But I had to break them up…I usually never have to do that.”
Should we all be so lucky.
August 6, 2012
Power Clean 3-3-3-3-3
8 Thrusters (35kg/25kg)
10 Ring Dips