Relative Intensity: Rx’d is for the Birds
Dutch’s Seminar at Kaizen CrossFit
I had the opportunity to attend Dutch Lowy’s Programming Seminar this last Saturday at Kaizen CrossFit in Vegas. Dutch broke down programming to the nitty gritty and qualifies every WOD with “Will this make them MORE fit?” The short and sweet of it is that the goal of CrossFit is to MAXIMIZE power output. In order to do that, your Rx is whatever load/reps needed to do this. If you find yourself huffing and staring at the bar for some time during the WOD, the load may be too high for you.
If fitness is your goal, then throw Rx out the window and allow your coach to prescribe your ideal WOD parameters for you to achieve that goal. Should you still make it a goal to complete Fran Rx’d?Absolutely, but the bulk of your training should be at the ideal load to maximize power, and hopefully, as you train correctly, that load will steadily increase and even surpass the original “Rx” weight.
Dutch also talked about the importance of rest days. If you’re one of our gym rats that like to come WOD 6 days straight (you know who you are!), consider coming in for a Recovery Day and getting on the foam roller for an hour instead. Trust me– if you do it correctly, it’ll suck just as much as a tough WOD, and it’s just as good for you!
WOD 06.09.09
Diane
21-15-9
- Deadlifts 225#
- HSPU
Cash Out: Max Reps of:
- KTE
- V-Ups
- Sit Ups
Wait, we are supposed to rest? I’m confused.
I had to work out at home today. . . this is was my WOD (in truth I was afraid of the HSPU:
21 Thrusters (33 woohoo I scaled!!!)
21 DU (I actually did 10 DU and 30 SU per round)
x5
16:28
It was a fun one!
“The South Bay Suck,” courtesy of CF Gotham
1200m run
21 OHS (75#)
21 SP
800m run
15 OHS
15 PP
400m run
9 OHS
9 PJ
50 WB (20#)
32:07
I renamed the WOD “the antichrist” ;P
crossfit santa clara 6/9 WOD
CINDY!
25 rounds – PR
NIIIIIICE Danny! Congratulations!! Come back soon!
Sorry Forrest & Matt…. I just kept going and going… Thanks Marcus for the encouragement to beat the boys!!! I couldn’t have done it without you!
Max:
KTE- 10
V-Ups- 38
Sit Ups- 400
[...] on a previous post on relative intensity, I wanted to show the effects of time on power output. I figured it would be [...]
[...] up a worthy point. Fran, Rx’d, is 95lbs for men, and 65lbs for women (you already know how I feel about Rx’d weights). If you are a male who’s front squat PR is 190#, then you’d [...]