Crossfit Brighton 140702

PRESCRIBED (Rx)/SCALED WEIGHTS

Many have asked what weight should they use for the WOD.  We have prescribed weights listed.  If you are asking what weights/standards to use then you should not be at or close to prescribed listed on the whiteboard.  The prescribed weights and/or standards listed is for experienced athletes that have quality form, ability and experience with the WODs.

ABILITIES-How is your ability to perform the movements properly and safely?   If your second warm up rep feels heavy then after 50 reps you will feel like you are trying to lift a baby elephant.  Think of the 3 step progression: Proper Form, Consistency then Speed.  Proper Form-Your form must be locked in with each movement in terms of midline stabilization, balance, sequencing of your movements, using large muscles first and being under control.  Consistency-You should be able to hold your form and not drastically change your movements over multiple reps.  Speed-After you can accomplish this then focus on speed.  

POWER OUTPUT-If the ideal duration of the WOD is around 10:00 then you should be able to complete the WOD right fairly close to 10:00.  Imagine using #135 for a workout designed to be completed around the 10:00 time.  Your time is closer to 15:00.  This means that you have spent too much time resting and not enough time working.  Your overall goal is to use the #135 and complete the WOD in under 10:00.  The best way to approach this is to use a lighter weight and focus on limiting your resting periods.

Imagine a scenario for the above situation using #105 (~75% of #135) and completing the WOD in under 10:00. Then use #115 (~85% of #135) and completing the WOD in the same time. Then move up to 95% or Rx (#135) and you are on your way.

This method will allow you to stress your metabolic conditioning thereby increasing your power output.  You will be more proficient at the 10:00 workouts.  You can gradually increase the weights as your times stay consistently around the ideal times.  

The workouts change daily but you can use the ideals of the above scenario for any WOD.  The trainers will give you guidelines for the ideal duration of the WODs and appropriate weights/standards used for you as an individual.