Let's talk about loading and scaling.
In Part A, the workout is written as, "1 1/2 BW sumo DL". That's a sumo deadlift using 1 1/2 times your body weight loaded on the bar. When you see that in a CrossFit workout, it doesn't actually mean that everyone is going to be lifting 1 1/2 times their body weight for multiple reps. You start by warming up your deadlift with an easy load, progressively increasing the load and testing it to see how much you can handle. Through this process, you might find that a load equal to your body weight is difficult for you, or maybe it's 1 1/8 BW or 1 1/4 BW. Only the strongest folks will be able to handle 1 1/2 BW for reps. We did this today because this is the CrossFit weight prescription (RX) given for a workout called, "Linda". When you see a workout like "Linda", which involves 55 reps of 1 1/2 BW deadlift, you need to know a sensible weight to use for yourself. Most people are going to scale it down and an exercise like today's will help you figure out what to scale it down to.
In Part B, there is no loading prescription. Here you can use any weight that you want, but the load should be about as heavy as you can handle. That first set of singles should be pretty hard. The determining factor for this is probably your power clean, since you'll be able to front squat more weight than you can power clean, and your deadlift is definitely much higher. Now your choice of load on the bar becomes a part of your score. This workout was tough and you can see that, even with lighter bars in the hands of the ladies, the total reps are not that high.
Nic - Lead CrossFit RHC Instructor
Lindy - CrossFit RHC Instructor
CrossFit RHC is a small group personal training class that optimizes fitness by using varied functional movements performed at high intensity. Using a combination of barbell training, bodyweight gymnastics, and cardio, CrossFit prepares you for any physical contingency known and unknown.
Riverside Health Club
2225 Riverside Drive
Mount Vernon, WA 98273
Click here for Crossfit Schedule. Select "X Studio" under the "All Studios" drop down menu.
CrossFit RHC classes are available to Riverside Health Club members. These classes are sold as monthly packages.
Sign up at Customer Service or by calling 360-424-4200.
Monthly Billing Available
Our CrossFit instructors can conduct personal training in the X-Studio just like any of our other Personal Trainers, but they are qualified specifically to help out with CrossFit skills, such as:
-Improving weightlifting technique (Clean, Jerk, Snatch, Squat, Deadlift, Press)
-Developing gymnastic progressions (such as muscle-ups & handstand push-ups)
-Improving WOD scores & times
Prices are the same as Personal Training, starting at $65/hr, with lower hourly prices when purchased in larger packages or as monthly recurring services, conveniently auto-billed to their club account.
Courtesy of CrossFit Inc.