Monday 22nd January 2018,

How to hit RX Weights- CrossFit Massillon Tips

Editorial Staff December 21, 2013 Performance Comments Off on How to hit RX Weights- CrossFit Massillon Tips
How to hit RX Weights- CrossFit Massillon Tips

Do you scale nearly all your wod’s back? Not that this is a bad thing, it could actually be a good thing. A matter of fact, depending on your goals, you may be heading in the right direction by doing so.

If your plan consists of:

* Improving your conditioning?
* Lose fat without losing muscle?
* Or even gaining a little muscle and losing fat at the same time?

You’re on the right track!


Here is a quick overview of what it takes..

  • Reps 1 – 6 promotes MUSCLE STRENGTH (75-95% 1rm)

  • Reps 6 – 12 promotes MUSCLE GROWTH (65-85% 1rm)

  • Reps 12 + promotes MUSCLE ENDURANCE (50-70% 1rm)

If your goal is a faster “Fran” or “Grace”, continuing to struggle with the rx’d weight and high reps isn’t the answer. You need to get stronger before you get hurt!



One for sure way of doing so is… PROGRESSIVE OVERLOAD!

Progressive Overload Defined:
[P]rogressive overload simply means that you’re doing more over time. For example, you could be adding some weight to the bar, doing more reps, and/or having more productive training sessions. You won’t find many comprehensive articles on this topic as it’s pretty difficult to write an all-encompassing article pertaining to progressive overload.

Due to the large variance in the fitness abilities of people when they first embark on a training regimen, it’s a little more complicated than simply telling someone to “add 10 more pounds to the bar each week,” or “do 2 more reps with the same weight next week.”

There is no one-size-fits-all formula on how to approach progressive overload; every athlete is different based on their starting point, prior athletic experience, mobility, and so on.

This is where you must become coach-able and lose the ego.

Coaches and trainers at CF Massillon work closely with our athletes to ensure that newbies and veterans alike experience growth (without un-necessary injuries).


Progressive Overload starts with whatever you can do with perfect technical form… read that again!

Let’s say you’re brand new to a particular exercise. You’ve seen all sorts of YouTube videos of strong lifters hoisting hundreds of pounds. You think you’re a strong cat, so you load up the bar and find that the exercise just doesn’t feel right. It feels awkward, unnatural, you don’t feel the right muscles working, and it even seems jarring on the joints and potentially injurious.

You may be thinking this exercise movement is not right for you, right…


The exercise is right for you, but your approach was all wrong.

RULE #1. Do not concern yourself with what others use for loading. When you begin an exercise, start out as light as possible and gradually work your way up… Be patient.

Take for example “Fran”.. 95/65

To improve your strength, you’ll want to work with a lower rep range (2-6) with heavier weight and focus on mechanics. With consistent training, you’ll eventually want to “progress” PAST the prescribed load.  You should also break up the THRUSTER into the two different movements.

The Front Squat and The Push Press. Break these up and get stronger at each of them separately.

Front Squatting a weight you can only do 2-5 reps with good form until you double the prescribed weight will help. This will of course take time. It’s not going to happen during week one.

In addition, pressing a weight overhead which you can only do 2-5 times will also help.

You can’t leave out pull-ups. Practicing heavy bent over rows and lower rep weighted pull-ups will prove to pack on serious strength… Learning the butterfly works well too 🙂

Lastly, increasing your shoulder, back and hip flexibility should be practiced as often as possible.

Train Smarter and Be BETTER at it!



#21159 #Fran #sub3

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