Strategies are very interesting things. They are designed, or at least supposedly are, to help you to get the best results possible in whatever it is you are doing. In many sports, the strategy would be to work against the weak side or the weakness of your opponent. For example, if I was wrestling someone that was a very good wrestler but I knew that they had a tough time defending against a particular low single-leg shot that I did, well then I would make sure to hit that move MANY times. Exploit their weaknesses and concur them! But then there are situations where you need to tackle the best strategy for you ......against .... YOU. Here it's not about exploiting your weaknesses but understand where your strength and weakness lay and then find the best mixture of actions so that you get the best score possible. This might mean that you do something to be more efficient, or you just move faster, or you don't do as many, or you think about your pacing, etc. What I have found out over the years and in this CrossFit thing is that it really doesn't matter how fast you go to start out. It is more about how little are you resting. I'm not saying that if the event is a 20 rep thruster race that you should pace the 20 thrusters. But if the time is a bit longer and the reps are more, well now you need to think about your tempo and rest times. Let's take a 4 min max effort Heavy Wall Balls. I think most would go out and try to hit the biggest set they could right out of the gate and try to hold on after that. This might result in a set of 40-45 reps and then a bunch of very small reps with some hefty rest in between. How about breaks of 10 reps? This might be a good set if you only start to get tired at 9. Not on the first set of 10 but on the 5th set of 10. And how long would your rest be between them? Let's take this one: You do sets of 10 reps which will take you 20 seconds. You will prob rest for 5 secs the first and second break. Then you can start to feel your legs as you get to rep 25 and push to get to 30. The rest now is prob more like 10-15 secs. You muster up another 10 and the next rest is 10-15 again. You drop down to set of 5 reps and resting probably 7-10 secs. you are able to keep this until the end of the four minutes. You end up doing 70 reps and resting about 1:40 secs out of the total time. But if you do 5 reps of wall balls and rest for 5 seconds each of the 4 minutes, you end up doing 80 reps and resting 1:20. This rep set will keep you from getting too tired so the 5-second rest ends up just being enough to keep you going. I actually tested it out. It works. I'd suggest doing some trial and error on this idea and see if you figure anything out that works best for you. Remember, the strategy has to be YOUR best strategy, but try to think of a way inwhich you rest the least amount, rather than how many reps you can do at once! :)
FEEL THE BURN!!
INFERNO WARM UP X 2
Complete the following:
Bench Press Party
........0:00-3:00: 4 reps @ 75%
.......3:00-6:00: 3 reps @ 80%
.......6:00-9:00: 2 reps @ 85%
.......9:00-12:00: 1 rep @ 90%
4 Rounds For Time (15 min limit)
.......14 reps Thrusters (135/95, 55%1RM, wt to get 17-21 UB)
.......7 reps Ring Muscle Ups (1:1 BMUs, or 2:1 Chest to Bar Pull-ups)
MWOD: Downward Dog and holds, Softball in upper pec and shoulder and in tricep above elbow.