Why time Reps and Rest?
A few common questions arise when we do the lifts with tempo and rest. Mainly these two:
1) Why does it matter if I lower the weight for 3 seconds or rest longer at the top/bottom? It’s easier to go faster anyway…
2) Why do I have to rest so long between sets? OR Why are the rests so short now?
Both can be answered with the same response: It’s all about consistency. And more specifically, consistency of data.
Let’s consider this: As we get fatigued throughout the workout, our tempo often changes. In our first set of the movement we are fresh, the weight is light, so we can usually go much faster. However, by the last set the opposite is usually true. We’re tired, it’s heavy, so we may go through the rep fast but then rest 2-10 seconds between each rep let alone the minutes between the sets.
The real issue arises when we compare back to our old workouts. How can I compare the fact that last time I felt strong and did 5 sets really easily and fast, yet for this time I do the same weight but much slower with a lot more rest between reps and sets? Can you truly compare the two workouts? My contingency is no, they don’t compare. If it takes me 15 minutes for 5 sets of 200lbs one week and then 25 minutes for 5 sets of 200lbs a couple weeks later, to me those are VERY different workouts.
What are you thoughts?
Attempting a muscle up.
15:51 30 lb dbs, should have used 35′s
Interesting Chad. I had never really thought about factoring in rest between (or within) sets when comparing WOD’s, but with the way we’ve been doing WOD’s lately, it’s becoming apparent what a huge effect it has! I really noticed what a difference it made in that 10 rep. front squat grinder. Not being able to take that extra breath or two at about rep. 7 made it a different workout altogether. The 3 minutes between sets seemed long after the first couple of sets, but I was still somewhat gassed going into the last set and probably would have waited a couple of extra minutes.
I really like this way of doing the grinders. I agree that one grinder to another will definitely be more comparable now – again, I really had never even considered the rest component as making a difference before. I find I’m still getting used to it though – I keep forgetting to check the clock at the end of the set!
400 walking lunges under very harsh conditions in Fort Lauderdale. Sand was loose, humidity high, waves kept making me loose my balance. Sand was also somewhat abrasive and scantily clad women kept trying to make me loose count. Thank goodness for my crossfit training. I was able to dig deep and power through. Granted my count could be off by 10 or 20. I know coach, lack of focus. I will work on that. Nudge-wink
Sorry 2nd and 3rd “loose” in my previous post should be “LOSE”. Harsh conditions affect my speeelliinng.
15:09 rx’d 35lbs
Yes David, HARSH conditions. All of our thoughts are with you.
Literally though. Is it just me or did it go from a chilly Fall to Winter Of Death in one weekend around here?!?!? Seriously cold out today!!!
rx’d 25 lb
23:??
18:?? 40Lb x 2
David enjoy it there. -35 with the wind here at CrossFit this morning!
Much to cold!
19:46 @ 35 lbs
20:35 w 35lb-ers
15:36 Rx’d
12:00 Rx’d PR