Quote:
Originally Posted by CF-OC_gal
That is not how you approach crossfit. Nothing is "preset". You scale the workout to your ability.
Nicole just happens to have been at this for several years now and is highly conditioned therefore can do the recommended weights (or rxed in crossfit forum lingo ).
Most people posting their scores of various "scaled" amounts do it within 20-40 minutes. Gymgirl did it her first time in less than that.
There is no point in doing anything that is beyond or below your ability. The multiple modes of taxing your fitness levels is what makes crossfit so efficient and satisfying for a training method. One of the first things I was taught was to manage my work rest intervals in order to improve my time score.
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exactly what CF-OC gal said.
You NEVER have to do a crossfit workout as rx'd. you scale to what is appropriate for you. I look at it one of two ways, do you want the workout to me metabolic conditioning or strength? If you want a metcon go for light weights that you can handle with minimal rest, if you want a strength workout you don't have to go as rx'd just do what is heavy and challenging for you, even if you have to take a slower time.
I went back to check my past Linda efforts and as you can see you can progressivly build up to the rx'd version.
Here are a few of my past results:
2/8/07
150% bodyweight deadlift (sub. 1.10% of bodyweight, 115#)
100% bodyweight
bench press (sub. 52% of bodyweight, 55#)
75% bodyweight clean (sub. 40% of bodyweight, 45#)
time: 17:51
I tried it again a few days later on 2/15/07 because I had scaled too much on my first attempt:
Deadlift: 1 1/2 body weight (sub 135#, 1.3% bw)
Bench press: body weight (sub 75#, 71.5% bw)
Clean: 3/4 body weight (sub 75#, 71.5% bw)
Set up three bars and storm through for time.
time: 29:18
then again 7/27/07 BWT 108#
Deadlift: 1 1/2 body weight (155#) 1.45%BW
Bench press: body weight (80#) 74% BW
Clean: 3/4 body weight (75#) 69% BW
Set up three bars and storm through for time.
time: 24:51
and most recent attempt:
11/14/07 BW 107#
Deadlift: 1 1/2 body weight 160# (150% bw, rx'd!)
Bench press: body weight 85# (80% bw)
Clean: 3/4 body weight 80# (75% bw, rx'd!)
Set up three bars and storm through for time.
time: 25:07 (PR)
As you can see my first attempt I started waaaaay off the rx'd weights, but after working on it I am getting closer (stupid bench press!)
Nicole on the other hand has been doing crossfit for YEARS and is very strict on her diet. She is very familiar with the crossfit workouts and knows when and how much to push herself. She is a freckin beast.
Ironman- best of luck, let me know if you have any questions or need help scaling. let us know how it goes if you do decide to give it a try. You could also scale by doing 10-8-6-4-2 reps...
elite lift- great job! Linda is very much a mental workout as well. I find that once I get to the 6 rep round i feel the workout is managable. rounds 10-7 are absolutely brutal. the funniest part is by the time you get to the 6-1 rep rounds your muscles are so fatigued it can sometimes be more difficult, i guess that is when it switches from mental to physical toughness for me. Great job, and waht a way to introduce your buddy into crossfit!
oh and did i mention nicole is a freggin BEAST. I wanna be like her when I grow up!
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