Jason, I agree with you on this. Instead of prescribing set weights for a workout, base them off of some number that is unique to the athlete. Be that body weight, 1RM, 5RM etc. This is what CrossFit Football does. If you follow their workouts, you will rarely find one that says to use a prescribed weight (unless it is a dumbbell).
http://www.crossfitfootball.com/
If you test and track your 1RM and 5RM in the various lifts consistently, you should see a steady increase following this programming.
Actually, that is exactly why CrossFit.com does not Rx'd Women's weights for their WODs. CrossFit believes that everyone should be using some percentage of the Rx'd loads; unique to the individuals capacities.
You may find that you have great WOD times at 50% of the Rx'd loads, and can suddenly compete with Speal or OPT. Ratchet up your percentages as you become fitter.
On the flip side, you may choose to up-scale the load in some WODs. Take "Heavy Fran" for example. Different flavor, different time domain - Same movements.
Ultimately, the "WOD" is simply the challenge: Exceeding individual capacity, challenging both your strengths and weaknesses (and occasionally playing to your strengths or weaknesses).
Yes....the all important question of load and scaling! How much is too much?
Personally, as a petite female it seems that nothing is prescribed for me, well except for some of the gymnastics components. Since I am so far from many of the prescribed weights, I usually ignore them. However, I am very familiar with my 1RM and loads that I can perform at high repetition safely and effectively. That is not very mathematical but it is my job as an "athlete" to be aware of my numbers and know what I can and can not do.
It seems that people who are closer to the prescribed loads have a harder time resisting them.
As a coach, I recommend ramping up slowly, 50% of Rx'd is a great starting point. I am all for recommending percentages!!!
AAHHH.....So you’re saying I have to become independent. In case I find my self with lots of heavy things to move and none of my super strong friends around to help! :)
True, Jason. Real world loads will be what they will be (the box weighs X, the rock weighs Y, his/ her limp body weighs Z, etc ...) Real world loads are generally absolute.
Mike. Exactly right. We flex out mental muscles before the WOD - Because during, there can be no distractions, and after, we're just too tired! :-)
7 comments:
Jason,
I agree with you on this. Instead of prescribing set weights for a workout, base them off of some number that is unique to the athlete. Be that body weight, 1RM, 5RM etc. This is what CrossFit Football does. If you follow their workouts, you will rarely find one that says to use a prescribed weight (unless it is a dumbbell).
http://www.crossfitfootball.com/
If you test and track your 1RM and 5RM in the various lifts consistently, you should see a steady increase following this programming.
Actually, that is exactly why CrossFit.com does not Rx'd Women's weights for their WODs. CrossFit believes that everyone should be using some percentage of the Rx'd loads; unique to the individuals capacities.
You may find that you have great WOD times at 50% of the Rx'd loads, and can suddenly compete with Speal or OPT. Ratchet up your percentages as you become fitter.
On the flip side, you may choose to up-scale the load in some WODs. Take "Heavy Fran" for example. Different flavor, different time domain - Same movements.
Ultimately, the "WOD" is simply the challenge: Exceeding individual capacity, challenging both your strengths and weaknesses (and occasionally playing to your strengths or weaknesses).
Yes....the all important question of load and scaling! How much is too much?
Personally, as a petite female it seems that nothing is prescribed for me, well except for some of the gymnastics components. Since I am so far from many of the prescribed weights, I usually ignore them. However, I am very familiar with my 1RM and loads that I can perform at high repetition safely and effectively. That is not very mathematical but it is my job as an "athlete" to be aware of my numbers and know what I can and can not do.
It seems that people who are closer to the prescribed loads have a harder time resisting them.
As a coach, I recommend ramping up slowly, 50% of Rx'd is a great starting point. I am all for recommending percentages!!!
This stuff must be the brain WOD. My head hurts from thinking too much.
AAHHH.....So you’re saying I have to become independent. In case I find my self with lots of heavy things to move and none of my super strong friends around to help! :)
True, Jason. Real world loads will be what they will be (the box weighs X, the rock weighs Y, his/ her limp body weighs Z, etc ...) Real world loads are generally absolute.
Mike. Exactly right. We flex out mental muscles before the WOD - Because during, there can be no distractions, and after, we're just too tired! :-)
Mandi. Yup, just until I get over this cold.
Nice work on a tough WOD tonight.
Scaled Dips:
Dan 24:45 (fixed dip station)
Scaled Climb:
Steve 18:23 (scaled rope climb)
Sean 19:30 (some scaled rope climb)
Scaled Dips & Climb:
Matt 21:59 (6x rope climb, 9x scaled rope climb, red rings)
Kristian 22:15 (scaled rope climb, red rings)
Keith 27:39 (some scaled rope climb, fixed dip station)
Scaled Dips & Climb:
Lindsay 19:23 (some scaled rope climb, blue rings)
Molly 18:50 (scaled rope climb, green rings)
Anita 20:40 (3X: 500meter row, 21 #25 press, 50 squats)
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