Each and everyday we post a WOD (Workout of the Day). We think about the CrossFit model of constantly varied, functional movement performed at high intensity when putting our program together pooling our exercises from Gymnastics, Weightlifting and Cardio.
Once we have settled on the exercises we then need to decide on what training effect we want. Strength, muscular endurance, cardio endurance are all needed to be a well rounded CrossFitter.
1 rm = 100% 1rm
3 rm = 85-95% 1rm
5 rm = 75-85% 1rm
10rm = 65-75% 1rm
20rm = 50-64% 1rm
This is where the skill of scaling becomes really important. We post loads on the WOD to aim for to achieve an RX (As Recommended) on your time. These loads are what we think is attainable by 75% of our members at the prescribed load i.e 10 x deadlift @ 100/80kg (men/women).
These loads are chosen to provide a challenge, not to break you. When deciding how to scale the loads refer to the table above. Assess the reps required and scale the load to fit this model.
Please remember if you scale a little too light you have had more of a cardio/muscular endurance session and if you scale a little too heavy you hit more of a strength bias. Either way you will have learnt a little more about your fitness and where you need to improve.
Get After It!
Gareth
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