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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 02-27-2006, 11:16 PM   #1
Loue Antonopoulos
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Location: Toronto  Ontario
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Hey everybody, I was just wondering, for the WOD I have not been able to do the prescribed amount of weight for some of the workouts. However, I have been trying to keep the amounts as close as possible. Is that bad?
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Old 02-28-2006, 08:45 AM   #2
Chris Kemp
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Loue, check the FAQ and search the board with respect to scaling WOD's. This is a topic that everyone new to CF has to come to terms with and the approach taken will vary depending on your current abilities and weaknesses. Browse the board, read the FAQ and if you still need some guidance, bump this thread and I will help you out.

Cheers, kempie
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Old 03-01-2006, 04:49 PM   #3
Loue Antonopoulos
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Location: Toronto  Ontario
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Hey Chris, thanks for the advice, I found the faq's to be quite helpful.

I was just wondering if there is some kind of formula i should be employing as it pertains to accurately guaging the amount of weight i should be doing for the different exercises.

The problem with me is that i often look for the most complex explanation for these kind of things.

Thanks very much for your help


(Message edited by loue on March 01, 2006)
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Old 03-01-2006, 08:31 PM   #4
Andrew G. Greenberg
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ok if you want complicated try this:

do the WOD a day after everyone else does them. look at the times and find the mean time and the standard deviation. on your day to workout reduce the total number of reps by 10%, keeping everything else the same. if your time is with one standard deviation of the mean, then stay with 90% of reps for 3-4 weeks. if you are two SDs above the mean reduce the load to 85% of reps and so on.

just one possible formula. I have not tried this out by the way. post again if you want a different way to scale.
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Old 03-01-2006, 10:32 PM   #5
Norm Rager
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Location: Grass Valley/Nevada City  Ca
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Hey Loue,

When I started I used the 'as Rx' loads on the WOD's as calculated for a 175lb male. Since I'm 155lb, I reduced the load appropriately given the Rx'ed percentage. Now I'm confusing myself.

225lb DL - 'as Rx' 175lb X 1.28ish
200LB DL - MY 'as Rx 155lb X 1.28ish

95LB Thruster - as Rx - 175 X .54
85LB Thruster - MY 'as RX' - 155 X .54

and so on...

just divide the load by your BW - Wala!

Unless, of course, you weigh more than 175lb!

In that case, do the load you can accomplish with proper form - try to stay with the spirit of the WOD - meaning, if the load is too high to tax your metabolic conditioning (say 6-8 reps as a rule of thumb in the beginning) and you have to rest, lighten it up a bit and see how it feels.

Granted, it was a challenge for me to even accomplish my 'adjusted' loads for a while - but it sure gave me something to shoot for. Now I'm getting pretty close to the 'As Rxed' loads after a relatively short period.

Anyway, worked for me - Hope this helps
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