Mar 30 2015
Welcome to a brand new week! Congrats to everyone who competed in the CrossFit Open these past 5 weeks!
For Easter we will be CLOSED Friday and Sunday with only an 11AM FREE Class Saturday
“Making CrossFit Work For YOU”
CrossFit is fantastic for many reasons, we all know this, none more so than because it’s an individualized workout in a group setting and at a reasonable price. What do I mean by that? Scaling. Scaling isn’t just about “I can’t do that weight or movement yet” it’s about getting the right workout for YOU today.
Each workout at MTM is designed for a specific reason: whether we’re going short or long, light or heavy, lots of reps or very few each and every type of workout gets a different response from the body. This is one of the reasons CrossFit is so effective compared to say ONLY running or ONLY lifting. This can be a double edged sword though! Too many slow heavy workouts and you’ll stop burning fat effectively, too many long light workouts and you’ll break down muscle – for the most part you don’t need to worry about having a variety of TYPES of workouts, we’ll take care of that in the programming, what you DO need to worry about is getting the intended stimulus from the workout…ie, scaling appropriately for you!
Thinking of weights we really have 3 types of workouts in CrossFit – Light, Moderate, and Heavy. There are really two ways to figure out which type it is.
1.) Think about the movement and weight and how that compares to a Girl or Hero Benchmark WOD. 135/95 Clean and Jerk is used in Grace (30 C&J). The Gold Standard for Grace is 3:00. That means that you can do a rep every 6 seconds and at the end you’re completely destroyed. It’s a MODERATE weight workout.
2.) LISTEN to what the coach is saying about how the weight should feel.
Once you know what type of workout it is you should choose the weight based on YOUR maxes.
Light – 40-55%
Moderate – 55-70%
Heavy – 70-85%
Let’s look at a recent workout (21-15-9 Hang Squat Cleans, Burpees, Shoulder to Overhead 135/95). This was a Moderate weight workout. For MEN to go RX’d they’d need a MINIMUM Hang Squat Clean and Push Jerk of 245. Let that sink in for a second. 245lb 1RM as the MINIMUM in both movements. For WOMEN it would be 175lbs.
When a workout is scaled correctly we should see a spread in the times of about 4 minutes with the best rx’d athletes landing squarely in the middle. Most people on that workout on a recent Monday went too heavy. This isn’t your fault, it’s on US the coaches and specifically ME (dmac) for not being clear enough on how to pick weights. We will do better.
One step we’ll be making immediately is to describe the weight category in this post everyday. Next to the weighted movements you’ll find a note declaring its as light, moderate, or heavy.
3RM Pause Front Squat
10 Clean & Jerks (185/115)(Heavy)
20 Pull Ups