Wednesday, September 18

I think I have written about this idea before, but I think it’s something we can all hear more often to keep us honest and to get the most out of our training. How do we get the intended stimulus from our training?

At the whiteboard we try to tell you exactly what we are looking for from each workout - light and fast or slow and heavy or somewhere in between. We use RX weights to help communicate that idea and to give you a goal to work towards in your training. Doing benchmark workouts with RX weights give us measurable, observable, repeatable data about our training.

But doing a workout RX is not the goal. The goal - day to day - is the get the right stimulus from the workout. And that means just because you CAN do something doesn’t mean you SHOULD do it.

In the video below, Ben Bergeron does a great job of explaining the idea of RX and hitting the intended stimulus of a workout. He explains that if your max clean and jerk is 115 pounds, you shouldn’t consider a workout with 45 clean and jerks at 95 pounds light. Even though you CAN do that, you wouldn’t be able to do it fast enough to get the stimulus of the workout.

It’s our job as coaches to communicate the stimulus, but we need your help when it comes to picking the right weights. Only you know how it really feels, so you have to take responsibility when it comes to picking weights and modifications. We’ll always jump in if we can tell you might be a bit off, but we’re only trying to help you get the most out of the workout.

Check out the video for more on this topic and remember - just because you CAN doesn’t mean you SHOULD.

Workout for Wednesday, September 18
Snatch Practice
Every 2 min for 10 min
2 Snatches (not touch and go!)
Every 2 min for 10 min
1 Snatch
Back Squat
4X5 @ 65% to 75%

CrossFit 616