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Rx the weight or should I lower it in WODs

gsop22
gsop22 Posts: 84 Member
in Social Groups
Hello all,

Have a question regarding weight for WODs. So I have been RXing the weight on most of the WODs that I have been doing with weightlifting such as thrusters, clean and jerk, kettle bell and so on. This is only my second month doing crossfit. I can get through the WODs but my endurance is lacking. So I wanted to know should I keep Rxing the weight and the endurance will come or should I lower the weight.

Quick example: I can do a 165lb thruster 1RM so in the last WOD I was doing 95lb thrusters with (which is Rx) in 3 sets of 12-9-6. This was done two times. there was towing and burpees mixed in the WOD too. But when I get to the second round of thrusters I was pretty spent and powered through it but took a bit extra time.


So would it be beneficial to keep doing what I am doing or lower the weight. Thanks for any comments.

Replies

  • tibsons_girl
    tibsons_girl Posts: 35 Member
    i think it depends on what your goals are. Personally, I would rather do the WOD at a tough weight even if it takes me a little longer because it means that i am getting a little bit stronger every time i complete it. But i've been in crossfit for 5 months now and have only ever RX'd one WOD, so good for you regardless :smile:
  • alysa521
    alysa521 Posts: 137 Member
    I would say I am able to RX about 75% of WODs (darn you muscles ups and HSPUs) but my coaches are awesome about letting me know if I should. Our coaches typically give us what are finishing time should be (ie. no more than 12 min) or the range # of rounds we should be getting in an amrap (ie 4-6 rounds). This allows us to determine if we are able to do the RX weight and still get the intended stimulus. If you are doing Fran for example and it takes you 12 min you are probably not getting the benefit of someone who does it in 5 min, because it should be a short and quick all out workout and if you are spending more time staring at the bar you are not really getting the benefit of a sprint workout like Fran. No doubt a 12 min Fran is still a great workout but if the goal for the day was to do an all out sprint, your body is not getting that benefit.
  • ascrit
    ascrit Posts: 770 Member
    Hello all,

    Have a question regarding weight for WODs. So I have been RXing the weight on most of the WODs that I have been doing with weightlifting such as thrusters, clean and jerk, kettle bell and so on. This is only my second month doing crossfit. I can get through the WODs but my endurance is lacking. So I wanted to know should I keep Rxing the weight and the endurance will come or should I lower the weight.

    Quick example: I can do a 165lb thruster 1RM so in the last WOD I was doing 95lb thrusters with (which is Rx) in 3 sets of 12-9-6. This was done two times. there was towing and burpees mixed in the WOD too. But when I get to the second round of thrusters I was pretty spent and powered through it but took a bit extra time.


    So would it be beneficial to keep doing what I am doing or lower the weight. Thanks for any comments.
    The advice I get from my coaches is that you should always be in motion through the whole WOD. That means keeping the instances where you drop the weight and stare at it on the ground while catching your breath to a minimum. By following that strategy I rarely RX my WODs but I always feel like I got a great workout.

    Also, sometimes lifting lighter can help you keep good form, which is key down the road when you are trying to increase weight and get more PRs.

    All in all, you should really chat with your coaches and make sure what you are doing is safe and reasonable given your skill and fitness levels. Good luck!
  • InTheInbetween
    InTheInbetween Posts: 192 Member
    The advice I get from my coaches is that you should always be in motion through the whole WOD. That means keeping the instances where you drop the weight and stare at it on the ground while catching your breath to a minimum. By following that strategy I rarely RX my WODs but I always feel like I got a great workout.

    I think this is fantastic perspective. I routinely struggle with feeling like I should go for the RX but then get really frustrated when I end up with "stare at the bar while I catch my breath" moments during a WOD. Conversely when I go below RX I often feel like I'm not pushing myself hard enough. It's a lovely war in my head lol but I really appreciate this perspective.
  • gsop22
    gsop22 Posts: 84 Member
    Thanks for all the feedback. Great advice. I kind of feel the same way as you Intheinbetween. Also, maybe I should not have used the wording RX, but my goal is to eventually RX my WODs(with weights) in an decent time. I was curious which was was better to build endurance stay with the heavier weight or to lower it. Seems like the consensus is to lower, I never really though about the stare at the bar scenario and the intent of the WODS such as Fran. Again thanks for the input. I will talk to the coaches also and see what they say.

    Also I have to say loving the crossfit. On my second month and can't imagine working out in a gym anymore. Thanks Guys
    The advice I get from my coaches is that you should always be in motion through the whole WOD. That means keeping the instances where you drop the weight and stare at it on the ground while catching your breath to a minimum. By following that strategy I rarely RX my WODs but I always feel like I got a great workout.

    I think this is fantastic perspective. I routinely struggle with feeling like I should go for the RX but then get really frustrated when I end up with "stare at the bar while I catch my breath" moments during a WOD. Conversely when I go below RX I often feel like I'm not pushing myself hard enough. It's a lovely war in my head lol but I really appreciate this perspective.

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