For those of you who don't know, the people training for the games have been doing a bench mark WOD week this week. This is designed so that after 2 months of training for the San Diego and Arizona Sectional Competition we will do these same workouts to see if we have improved our times, strengths, reps, met-con, endurance etc.
Yesterday's BMWOD (bench mark WOD) proved very interesting. The workout was as follows:
CrossFit Football Total, with a twist.
1 rep max of each of the following:
1 Power Clean
1 Back Squat
1 Bench Press
1 Dead Lift
The twist was, once the clock started, you had 5 minutes to complete your 1RM (1 rep max) of Power Clean. When the 5 minutes were up you had 3 minutes to rest and/or set up for the next lift.
You had to start with an empty bar and load it by yourself once time started.
Note: you could not lift the weight until the 5 minute time started.
Warming up with just the bar was allowed prior to the start of the WOD, and form was scrutinized during the WOD.
Every person, except for 2 people, PR'd on every lift.
The two people that didn', still PR'd on their other 3 lifts.
They missed what would have been personal record lifts.
So let's recap:
You have 5 minutes per lift to complete a 1RM of 4 different lifts, essentially from a cold start.
6 people PR'd on all 4 lifts, while 2 people PR'd on 3 of the 4 lifts.
How many times have these same people, myself included, (or you!) spent 30 minutes on just one of these lifts, and not PR'd?
Was it the adrenaline? Was it because you had less time to get your head wrapped around it, and you just sucked it up and did it?
Whatever it was, it worked.
Congrats on the PRs guys and gals.
Why do you think this may have worked better than other times? Post your thoughts to the comments section.
PC: 245
SQ: 315
BP: 265
DL: 365
Total: 1190
Posted by: adam | December 22, 2009 at 09:30 AM
Nice PC there Adam! Good stuff! Anyways, my thoughts on why Crossfitters seem to do well with lifts while the clock is running are 1. We get conditioned to performing under the gun so to speak and 2. We're not power lifters so we don't lift massive amounts of weight. I think as long as we're warm we can hit our max effort pretty quickly because they're not that high so we don't don't need to spend lots of time working up to a PR. Just my .02
Posted by: Jesse | December 22, 2009 at 01:46 PM
PC: 215
SQ: 295
Bench: 255
DL: 315
Total: 1080
Posted by: seth | December 23, 2009 at 07:54 AM
This was fun
PC: 205 PR
Squat: 275 PR could hve had more (ran out of time!)
Bench: 225
DL: 365 PR
Posted by: Jesse Lujan | December 23, 2009 at 09:50 AM
Added the press at the end to get a new CFT
PC:175
SQ:255
BP:165
DL:335
P:110
CF Football Total:930
CFT:700
Posted by: Ayo | December 24, 2009 at 06:20 PM