Theoretical Chart for CFSB

[Andrew Wilson]

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

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]

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]

Have you TRIED this?

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

Be my guest sir.

[Craig Brown]

Oh come on, Steven, it would be 'fun'!

My thoughts exactly, in all honesty!

[Andrew Wilson]

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]

*When it comes to adding weight, sometimes in a firefight you have to change magazines... lol

[Alex Bond]

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]

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]

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]

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.