HOW MUCH WEIGHT?

CPC - forging elite tallness.

How much weight should you be using during a met-con (metabolic conditioning)?  Here’s the deal – if you can successfully complete the full number of repetitions that the workout calls for without deviating from the movement standards, you’re good to go.  What does that mean? 

Here’s an example:  If the workout is Kelly (5x 400M Run, 30 Wallballs (20#), 30 Box Jumps (24”) – which we did on Monday – and you think that you can get the crease of your hip below your knee and get the 20 lb ball up to the appropriate height for only 2 of the 5 rounds – then guess what – the 20lb ball is too heavy.  As soon as your form starts failing consistently, and you aren’t making the movement standard (hip crease below the knee, ball over the first board), we’re going to have you go to a lighter ball. 

But wait a minute, you can do box jumps on a 48” box and run a 400 in under 30 seconds, so why should you not do the workout Rx and have to see your name on the board without the sweet R and the sweet x next to it?  The workout is either completed completely Rx or not Rx.  We saw a lot of great efforts last week and a lot of great form, but, in the interest of protecting you, our athletes, if your musculature or flexibility will not allow you to complete a full range of motion with a given weight, its time to drop that weight down until you can build up to completing the full range of motion with said weight.  This is the same for beginners all the way down to those of us who remember when the main site had 6 affiliates on it. 

Today’s Workout:
4 Rounds for Time of:
30 Seconds of Max Double Unders
1 Minute Rest
30 Seconds of Max Burpees
2 Minutes Rest

Followed by:
3-3-3 Back Squats

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