Monday 26 August, 2013

By 08/25/2013 wod

What is RPE?

Rate of perceived exertion! You know that feeling you get when you are pushing a 1 rep max Back Squat? That is 100% rate of perceived exertion. You know that feeling you get when you are sitting back on the couch watching Dancing With The Stars (no, not that feeling)? That is 0% rate of perceived exertion.

Why is this important? Because how hard you are pushing yourself is extremely important if we want to get the results we are aiming for. You can’t expect to get strong when you are only pushing weight that FEELS like 50% RPE. And you certainly can not work on your endurance when you need to accomplish five rounds but can only get two because you loaded up to 85% RPE.

So when we recommend certain RPE loads to you (how heavy is this on a scale of 1-10, load the bar to 70% RPE, etc etc) you need to do your best to hit that number during warm-up. It also becomes extremely important to take copious notes after class so the next time you have to load a Push-Press to 55% RPE you’ll have previous workouts to help guide those numbers. Those notes also help your coaches during office hours and progress check-ins to help keep you on the right path for your fitness goals.

So what is the prescribed weight?

If there is no prescribed weight on the board it’s because the prescribed weight IS your RPE. Technically everyone should be able to hit their RPE since it is based on your 1RM or your feeling of exertion.

So why is their no prescribed weight?

We’ve noticed that when we put RX weights on the board that people tend to push extra hard to get closer to that RX number. While we love it when our athletes charge hard in a workout your coach NEEDS you to hit certain numbers for your growth as an athlete. When we create workouts there are a variety of results we are trying to achieve, everything from endurance to hypertrophy to strength. If we load you down with an RX number that is too heavy you won’t hit the amount of reps we are trying to get you to and you won’t get the effect that we are trying to illicit. On the flip side, sometimes you are just stronger than the RX numbers that we put up and by going too light you’ll potentially hit too many reps and you will also miss out on the result we are aiming for.

What if I feel really strong today?

Then the RPE allows for you to go a little heavier than you normally would. Awesome, right?!?!

And what if I am feeling kind of out of it today?

Then the RPE allows for you to go a little lighter than you normally would. Awesome how that all works, right?!?!

So what do you want me to do?

We want you to hit your numbers. In order to do that you need to continue to do everything you have been doing since you started training at CrossFit Thornton. Continue to push hard each and every workout, continue to contact your coach and come into office hours, continue to eat and fuel your workouts and your life, and continue to write in your journal all of your workouts and weights that go onto the bar. Then just work hard each and every workout to hit your percentages.

Why are you doing this to me?

Because your coaches love you and as our program at CrossFit Thornton develops and matures we will continue to evolve our coaching and programming techniques to give you the best training possible.

Lift on.

All Levels

BB Gymnastics

1) 15 minutes to establish a heavy triple low-hang snatch (top of the knee)
2) Repeat heaviest triple for 3 sets (4 total sets of triples) – Rest 90 seconds

Conditioning

L) 15 minute AMRAP of:
5 Push-Press @ 55-65% RPE
10 Toes-to-Bar
20 Double-Under

T1) 15 minute AMRAP of:
10 Push-Press @ 45-55% RPE
15 Sit-up
20 Split Jump

T2) 4 Rounds of:
3 Push-Press @ Heaviest Possible Weight
5 Toes-to-Bar
3 Bent Rows
5 Toes-to-Bar

Weightlifting

BB Gymnastics

1) 15 minutes to establish a heavy triple low-hang snatch (top of the knee)
2) Repeat heaviest triple for 3 sets (4 total sets of triples) – Rest 90 seconds

Strength

1a) 4 x 3 Snatch Grip Push-Press + 1 OHS with 5 second pause at the bottom – Rest 60 seconds
1b) 4 x 2 Snatch Pulls @ 110% of 1RM – Rest 60 seconds

Accessories

1a) 3 x ME Strict Pull-Up – Rest 60 seconds
1b) 3 x 15 Back Extension – Rest 60 seconds

Our Partners

  • crossfitjournal
  • tough
  • tough