Know Your Weights!!!

Dec 15th, 2011

Category: CrossFit

Know Your Weights!!!

There is no such thing as a stupid question. However, there is one question pertaining to strength sets I am asked daily that every athlete is responsible for knowing… “What weight should I be using???”

Asides from it being an athlete’s first time executing that specific lift (only legitimate excuse for the above question), all should know the answer to this question. With over 300 members at CrossFit Southie, there is no way that us as a staff know how much weight someone did for a specific lift two weeks ago. Write it down.

CrossFit works as a system because the results are observable, measurable, and repeatable. Bring in a notebook and log your weights and WOD scores each class. That way, when a strength set of “Overhead Squat  3-3-3-3-3” comes up, all one needs to do is look back in their log book, find that entry, and go from there. That way, athletes know how they are improving compared to the previous time they completed a specific task. Ultimately, it rests on the individual to be responsible for their own improvement – we as a coaching staff can only push and motivate you so far. So get a log book, write it down, know your weights and start PRing all over the place!

Strength
Overhead Squat
3-3-3-3-3

WOD
3 Rounds
500m Row
100 Double Unders

L2- 50 dubs
L1 – 200 singles


DISCUSSION 11 Comments

  1. Rest Day « Crossfit Rebels 12/18/2011 at 8:31 am

    […] so I’m not much of a composer when it comes to poems!  So how about this:  LINK TO CF SOUTHIE RE: KNOWING YOUR WEIGHTS.  Cute […]

  2. Ugly sweater day « 12/17/2011 at 1:12 am

    […] Know your weights! […]

  3. Ashley 12/16/2011 at 2:11 pm

    Congrats Kate – its a great feeling when you get DU’s, took me forever it felt like!!! Keep working hard!!!!

  4. Ashley 12/16/2011 at 2:09 pm

    OHS: 70 – PR!!!!!!!!!
    WOD: 13:54 RX (56 consecutive DU’s – PR!!!!!)

    🙂

  5. Joe B 12/16/2011 at 3:42 am

    OHS: 55 60 65 70 75 80(fail) 75 new PR!
    WOD 17:32 200 singles. Double ups are close, but got to break the spin faster/jump faster habit. Must be one of those weird left brain/right brain things.

  6. Goose 12/16/2011 at 3:29 am

    Congrats on the dundies Kate! Hotel wods For Daniel, he’s officially sipping the kool-aid!

  7. Kate H. 12/16/2011 at 12:49 am

    25 lb. 15:15 200 singles

    I did my first double under tonight!!!!!! Actually, I did two. Not in a row. And then I couldn’t do any after that. Still, it was a mental boost I needed. I was the only one who came for the 5 PM class, so Coach Maze held an impromptu double under clinic for a couple of us. It was so helpful.

  8. Daniel 12/15/2011 at 10:25 pm

    I’m 36 years old and just did my first ever Hotel room workout. In Vegas. Thanks Crossfit Southie! I would never have done this without you.

    5 rounds

    20 airsquats
    5 burpies
    20 sit ups
    10 hf push ups

    17:30

  9. Arik 12/15/2011 at 5:04 pm

    No Morning Posts? – Slackers

    Strength
    Overhead Squat
    3-3-3-3-3
    95 – 125 – 145 (2) – 145 – 155 (2) – The mobility gods are laughing at me

    WOD
    3 Rounds
    500m Row
    100 Double Unders

    13:55 Rx

  10. Whisler 12/15/2011 at 3:17 pm

    http://www.beyondthewhiteboard.com is great too…I’ve been using it for the past couple of years. It will show you your history on every workout, and there’s a quick reference section for all the benchmark workouts. For example, when I went to post my time for Grace last night, it listed my time, weight, date, etc for every time I had done it in the past. It even flashes a little icon when you hit a new P ahhhhhhh!!!

  11. Tim Kelleher 12/15/2011 at 2:48 pm

    If you have an Iphone the myWOD app is great! I have been tracking my progress for a few months now and it has been very beneficial.