Question about Crossfit principle using this workout as an example. When you are starting out and you are having trouble with the 65lb; is it better to work muscular strength as in more force in a single effort i.e. do 65lbs broken up in smaller sets to reach 40. Or is it better to do muscular endurance as in repeated repetitions i.e. 40lbs and do all 40 reps at one time.
Do the weight and break it up. If you cannot keep good form, ie. you arch your back or you simply cannot do the rep without doing something incorrect, then scale down. The idea is to maintain the intensity. Having said that, you need to make sure you don't let perfection get in the way of intensity. Don't be so overly concerned with form that you drop your heart rate. Remember the base line to CrossFit it constanly varied, high intensity, funtional movements.
Tying in with what DB said, remember what the goal of CF is: increased work capacity over broad time and modal domains.
Bottomline is that it doesn't matter necessarily what you do THIS time - but you need to do it the SAME WAY next time so you can compare your results, so make sure you are keeping a log.
If you go ahead and scale the weight, whether it is here or on Linda or on a Fran, keep track of that.
There is nothing wrong at all with scaling. Everyone - at some point - needs to scale a work out. Remember, CrossFit is an individual sport.
So keeping all that in mind, for today's WOD, let's say you scale it at 55#. Next time this comes up, scale the WOD in a comparable manner.
55# is 85% of 65#. Next time, hit it at 85% again. You should - since it will be a number of weeks until this WOD comes up again - see improvement. So as an athlete, you feel a sense of accomplishment.
The third time we do this, we do it at 90%. Our time might be slower, it might be faster still, be we now can see that "increased work capacity" over a three WODs which took a period of probably 3-4 months to repeat three times. Either by our time being lower OR by adding more weight to the WOD (or even both!) we have achieved our goal of increased work capacity. Given that, we know that we are more fit.
Regardless, you should be lying on the ground afterwards.
Our concern is the amount of work done over time which is relative power. Any decrease in load (i.e.-65 lbs to 40 lbs) will decrease your power unless you speed up your time. On the other side, if you struggle with 65lbs and have to frequently rest, you are not maintaining power so you may need to scale. At the end of the day, we want to be able to "move large loads, long distances, quickly." SB
My boodlers...my time isn't so bad...I made our little group do thrusters instead of push press...probably wouldn't have happened if I had the calendar to keep me straight...c'mon xfit6.
8 comments:
Bring jump ropes if you have them.
Question about Crossfit principle using this workout as an example. When you are starting out and you are having trouble with the 65lb; is it better to work muscular strength as in more force in a single effort i.e. do 65lbs broken up in smaller sets to reach 40. Or is it better to do muscular endurance as in repeated repetitions i.e. 40lbs and do all 40 reps at one time.
Do the weight and break it up. If you cannot keep good form, ie. you arch your back or you simply cannot do the rep without doing something incorrect, then scale down. The idea is to maintain the intensity. Having said that, you need to make sure you don't let perfection get in the way of intensity. Don't be so overly concerned with form that you drop your heart rate. Remember the base line to CrossFit it constanly varied, high intensity, funtional movements.
13 minutes. last set of ring dips were killer
Tying in with what DB said, remember what the goal of CF is: increased work capacity over broad time and modal domains.
Bottomline is that it doesn't matter necessarily what you do THIS time - but you need to do it the SAME WAY next time so you can compare your results, so make sure you are keeping a log.
If you go ahead and scale the weight, whether it is here or on Linda or on a Fran, keep track of that.
There is nothing wrong at all with scaling. Everyone - at some point - needs to scale a work out. Remember, CrossFit is an individual sport.
So keeping all that in mind, for today's WOD, let's say you scale it at 55#. Next time this comes up, scale the WOD in a comparable manner.
55# is 85% of 65#. Next time, hit it at 85% again. You should - since it will be a number of weeks until this WOD comes up again - see improvement. So as an athlete, you feel a sense of accomplishment.
The third time we do this, we do it at 90%. Our time might be slower, it might be faster still, be we now can see that "increased work capacity" over a three WODs which took a period of probably 3-4 months to repeat three times. Either by our time being lower OR by adding more weight to the WOD (or even both!) we have achieved our goal of increased work capacity. Given that, we know that we are more fit.
Regardless, you should be lying on the ground afterwards.
To dove tail on DB and Dave---
Our concern is the amount of work done over time which is relative power. Any decrease in load (i.e.-65 lbs to 40 lbs) will decrease your power unless you speed up your time. On the other side, if you struggle with 65lbs and have to frequently rest, you are not maintaining power so you may need to scale. At the end of the day, we want to be able to "move large loads, long distances, quickly."
SB
Terrible effort by "The U." 26:50. Ring dips destroyed me.
My boodlers...my time isn't so bad...I made our little group do thrusters instead of push press...probably wouldn't have happened if I had the calendar to keep me straight...c'mon xfit6.
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