CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Fitness
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

Reply
 
Thread Tools
Old 10-21-2009, 04:26 AM   #1
Mikko Hautala
Member Mikko Hautala is offline
 
Profile:
Join Date: Sep 2009
Location: Helsinki  Finland
Posts: 5
Prilepins guidance for optimal work breakdown for heavy metcons

Hi,

Has anyone thought of looking at the prilepins chart for a rough guideline on figuring out the best set\reps scheme for the heavier metcons ("heavy" being a very subjective definition here of course)?

Of course the metcons are not to be confused too much with the prilepins work that is mainly geared towards strenght but it can provide some help.

I mean for example, if the wod includes 135 pounds squat cleans for 21-15-9 reps. It is very likely that you cannot push for unbroken sets if your 1RM for the squat clean is like 155 pounds. In this case using prilepins table you see that for ~87% of your 1RM weight you should perhabs aim for sets between 2-4 reps. Or perhabs in that case scale the weight or reps a bit. If your 1RM would be 185 pounds, 135 pounds is still >70% of 1RM. Perhabs not exceeding the 6 reps limit too much could yield the best time.

If you start with an all out set like 10-15 reps with a 70-80% of your 1RM weight you will be very gassed after that set. Continuing with a couple of 3-5 rep sets and then later propably singles is to be expected and is quite commonly seen when people just "attack" the wods.

Of course this is not strict guideline but maybe there could be some rough rule of thumb that if for example the given weight is below 55% then shoot for an all out unbroken sets. Otherwise for managing CNS fatigue and avoiding overtraining, maybe you would be best off scaling the weight or reps or if going as rx'd, breaking the effort in to smaller pieces. And not attacking the wod with all you've got. Of course the total number of reps in the wod plays an important part here. If the wod includes 75 reps with 85% weight of your 1RM, perhabs you should rethink going full throttle and rx'd based to how you are feeling today (recovered, any injuries, etc.).

Another rule of thumb would be that occasionally just attack the wod and keep doing those singles as fast as possible but I think if doing this as a day by day basis you will just burn your CNS, build a ton of small injuries. I don't think that is the idea of the crossfit program anyway.

Last edited by Mikko Hautala : 10-21-2009 at 04:34 AM.
  Reply With Quote
Old 10-21-2009, 04:51 AM   #2
Peter Terry Haas
Affiliate Peter Terry Haas is offline
 
Peter Terry Haas's Avatar
 
Profile:
Join Date: Mar 2006
Location: Winston Salem  NC
Posts: 229
Re: Prilepins guidance for optimal work breakdown for heavy metcons

yep. Auge. Getting Scaling Right. Pmenu.(wfs)
__________________
Crossfit Downtown Winston
  Reply With Quote
Old 10-21-2009, 05:01 AM   #3
Mikko Hautala
Member Mikko Hautala is offline
 
Profile:
Join Date: Sep 2009
Location: Helsinki  Finland
Posts: 5
Re: Prilepins guidance for optimal work breakdown for heavy metcons

Quote:
Originally Posted by Peter Terry Haas View Post
yep. Auge. Getting Scaling Right. Pmenu.(wfs)
Don't have the Pmenu article. Can you give a short briefin on what are Auge's idea's on using the prilepin table for scaling?
  Reply With Quote
Old 10-21-2009, 05:39 AM   #4
Peter Terry Haas
Affiliate Peter Terry Haas is offline
 
Peter Terry Haas's Avatar
 
Profile:
Join Date: Mar 2006
Location: Winston Salem  NC
Posts: 229
Re: Prilepins guidance for optimal work breakdown for heavy metcons

Summary:
1. Calculate 1RM for lifts, and max reps for bodyweight exercises.
2. Use a progressive strength system to increase 1RM.
3. To maximize total power output, calculate and scale metcon weight loads and bodyweight reps based on total number of reps in workout. He synthesized a rep and loading chart based off of prilepins chart and the performance of several top tier CF athletes.

Ex. "Fran" 21-15-9 thruster/pullup
45 total reps. Based on his chart, optimal loading would be 40-50% of push press max. You could also scale the pullup numbers. If my max pullups were 27, I would do 12-9-6 instead of the full count.
__________________
Crossfit Downtown Winston
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Hybrid Program Heavy Metcons Gordon Richmond Workout of the Day 686 02-22-2015 03:20 PM
Masters track and heavy metcons. Guy Crossland Fitness 4 01-07-2009 05:43 AM
Will Heavy Metcons build strength? Mark Knisely Fitness 16 12-18-2008 01:47 PM
heavy bag metcons Jason Galvan CrossPit 6 08-28-2008 08:45 PM
Maybe heavy metcons aren't for me Tim Luby Fitness 21 08-17-2008 06:05 AM


All times are GMT -7. The time now is 08:43 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.