1-1-1-1-1-1-1 is not the same as 1 RM.
When the WOD calls for 1-1-1-1-1-1-1, that does NOT mean you should necessarily be attempting a max effort lift or finding your 1 RM for that specific lift. Instead, you should be looking to find the maximum amount of weight which you can handle safely with near perfect form for the number of reps and sets Rx'd. Warm up sets do NOT count.
For example, on September 23, 2010 the main site posted the following WOD:
Shoulder Press 3-3-3-3-3-3-3
Once you've warmed up completely, pick a weight which you believe you can do for 3 reps and 7 sets but no more. Once you are done with this WOD, you should be tapped out. Now, finding this weight can be difficult and you should scale accordingly as you proceed through the sets. Because of this, your weights may fluctuate slightly. If you find yourself setting a PR then congrats! But you estimated poorly and will need to adjust next time around.
What? Why? Explain this. Source this. Why should I listen to crazy statements like this about CF from a guy who works out at East Bank?
ReplyDeleteI just found this great gym. It's really close to your condo. It's called Atlas CrossFit. You should check it out.
Hahaha. Thank you, Tom, my loyal follower. I was just as shocked as you when I found out too! But there is an easy way to corroborate my post because I know you're on beyondthewhiteboard.com. After you log in, click on "browse" in the top menu bar then select "workouts". Flip through the list and quickly you'll see workouts described as #-#-#-#-# and Max Effort. There ya go. (I also learned this at the Level 1 cert :P)
ReplyDeleteI may have heard of that gym too! But no, I haven't joined EBC and I won't be...
Also, just ask Patrick. He was there.
ReplyDelete