I know it's 5 rounds for max of bodyweight, but how long do you rest between exercises/rounds
Remind me of the specifics of the WOD? What exercises and for what rep counts?
There is no total time limit? That makes no sense. I will have to check over on the CF board.
Yeah, there is no time limit. Often WOD's are left with some flexibility which can be frustrating. I think the flexibility is added so you can alter a WOD to meet a particular training goal.
If I've been sucking at strength, I might want to get a better strength response from certain WODs so with Lynne I might take big breaks between the super sets of bench and chins/pullups. If on the other hand, I'm really strong and benching my bodyweight is easy, I might add a metabolic component by resting only 1-2 minutes between supersets.
Sometimes CF has a WOD like Press 7 sets of 2. No rest periods suggested/defined. You can use this day to find your 2 rep press max or if you want to go Westside, do a dynamic day, resting 45-60 seconds with submax weights for explosive speed.
I think this is where keeping a journal is essential so you know how you beat one performance from the next, especially when you are starting out and can't do all the WOD's as RX'd.
Here's a couple threads from the CrossFit board that will hopefully clear things up. One of the contributors actually quotes Lynne Pitts (WOD namesake)... You can't beat getting it from the source.
Last edited by mike mcgee; 11-07-2011 at 08:19 AM.
Back Squat 435lbs
Shoulder Press 195lbs
Bench Press 315lb