PDA

View Full Version : Theoretical Chart for CFSB


Andrew Wilson
02-18-2009, 08:04 PM
Guys, the strength bias idea has obviously gained some attention, I made this today. Attached is a 1RM Theoretical Conversion Chart for CrossFit, just as in Oly but this is extended to 45 reps and 455kg.


AW's 1RM Theo Conversion Chart (http://www.board.crossfit.com/attachment.php?attachmentid=3517&d=1235178260)

So if you wanted to do Fran with progressive weights based on your max shoulder press with equivalent reps- say your 1RM shoulder press is 160#:
Check next to 160# which is 72.5kg, then select the 21 rep column, scroll down to the number closest to 72.5kg, which is 72.9kg, and the equivalent of doing 99# x 21 times =160#. (99#= 45kg) Then 15 reps would be with 110# (50kg), then 9 reps would be with 126.5# (57.5kg).

And a progressive Fran based on your 1RM 160# shoulder press would be:
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
99# pound Thruster
Pull-up
110# pound Thruster
Pull-up
126.5# pound Thruster
Pull-up

*keeping all the reps in tact, & this can be done with every CrossFit wod so you progressively become stronger, keeping that rep stimulus around your 1RM

Sam Nutt
02-18-2009, 08:59 PM
Sorry if I'm being obtuse, but what's the rationale for using your shoulder press to determine the weight you'd use for a thruster?

Steven Low
02-18-2009, 09:55 PM
Have you TRIED this?

You think anyone wants to do Fran... with progressively increasing weight on the thrusters???

Be my guest sir.

Craig Brown
02-19-2009, 08:30 AM
Oh come on, Steven, it would be 'fun'!

My thoughts exactly, in all honesty!

Andrew Wilson
02-19-2009, 09:18 AM
Oh yeah, it'll be fun.

*I'm making another excel with the all the girls/heroes so you just enter your 1RM from the CFT, C/J, S, & BW

So if King Kong wanted to be performed with 1RM equiv (either scaled or to develop strength), just pop in the numbers.

Andrew Wilson
02-19-2009, 09:19 AM
*When it comes to adding weight, sometimes in a firefight you have to change magazines... lol

Alex Bond
02-19-2009, 10:27 AM
Is one expected to have 3 barbells or load the bar between sets?

I think you might be forced to slow down so much it wouldn't really be "Fran"ny any more.

Emily Mattes
02-19-2009, 10:48 AM
There's a certain point where you ask yourself why you're changing a workout to make it "harder" given that often these changes will start eliciting different physiological responses than the original goal of the workout. Sure, it sounds cool but it's like adding a weight vest to 400m sprints, or doing a Cindyx3 (45-30-15) instead of a Cindy . . . You're now training something very different, not just doing the original workout "better".

Gant Grimes
02-19-2009, 01:07 PM
The progressive overload in 21-15-9 schemes is provided by the lactate threshold. Increasing the load on muscles already experiencing O2 deficit will not provide the strength adaptation you are looking for. If you keep this scheme, you should do it untimed and consider breaking up your sets.

Liam Dougherty Springer
02-19-2009, 01:33 PM
What Gant said....

Heavy fran or regular fran with added weight both of those are good options and may help improve a stuck fran time..... but as far as strength adaptations stick to low rep, high intensity, and lots of rest between sets.

Andrew Wilson
02-19-2009, 09:01 PM
I finished the auto-excel sheet with all the named wods. If you're interested in a copy you can email me at mocslacrosse@hotmail.com
I did this with Fran for 11 weeks and PR'd everything from timed runs, CFT, BW wods, and other benchmarks. Interested in seeing it this way...

Gant Grimes
02-19-2009, 09:58 PM
I finished the auto-excel sheet with all the named wods. If you're interested in a copy you can email me at mocslacrosse@hotmail.com
I did this with Fran for 11 weeks and PR'd everything from timed runs, CFT, BW wods, and other benchmarks. Interested in seeing it this way...

I'm interested in your exercise data. gantgrimesATgmailDOTcom. Thanks.

Andrew Wilson
02-20-2009, 07:49 AM
Great, I'm going to add a few more wods to it and add another sheet that scales the wods for the athlete, and should have it done later tonight.

Gant Grimes
02-20-2009, 08:31 AM
Great, I'm going to add a few more wods to it and add another sheet that scales the wods for the athlete, and should have it done later tonight.

Cool. I'm more interested to see what your actual data was over the 11 weeks, including beginning numbers, etc.

Andrew Wilson
02-20-2009, 09:24 AM
Well with Fran, I programed it over most of the 3/1 wods:

Fran
Mainsite wod
Fran
rest
Mainsite wod
Fran
Mainsite wod

and performed this for 11 weeks during the summer. Then performed another cycle for 4 weeks in December. I'll add it to the excel. The very first Fran was 7:01 with 65# on all sets on 6/28, the PR in the final cycle was 3:39 with 95# on 12/19. I believe I may have broken that since- just have to dig through my archive. This excel is new- I've been working on this idea for months, and the other day I was logging the oly chart for training programs and started pursuing this. And this is one of the reasons to add weight during the sets.

Gant Grimes
02-20-2009, 02:05 PM
Well with Fran, I programed it over most of the 3/1 wods:

Fran
Mainsite wod
Fran
rest
Mainsite wod
Fran
Mainsite wod

You need therapy.

Andrew Wilson
02-20-2009, 03:53 PM
Hahaha