Appropriate weight for high rep olympic lifting


Mechanics, Consistency and Intensity

How Much Weight Should I Use For Olympic Lifts In A MetCon WOD?

One of the beauties of CrossFit are the challenges that fatigue presents when doing complex exercises like Olympic lifts during a WOD. On Thursday the WOD involved 7 rounds of three exercises for time, with a 15 minute time limit. This meant fast, intense lifting, in this case with the Clean & Jerk. A common question presented during the warmup was: how much weight should I use? Naturally this is an inexact science. While the trainers can prescribe a weight (50% of 3RM) many either do not know the exact number or have not done the exercise in long enough that there are fluctuations in strength. As different metabolic pathways are utilized over the course of the workout, fatigue arguably becomes the biggest variable in this equation because each person has different types and levels of stamina/endurance. One person might be able to maintain proper form for 7 rounds at a certain weight while another can only manage five. Here, we must remember: SAFETY FIRST! Always err on the side of caution when choosing a weight for a WOD like this, and favor excellent form over heavy weight. It’s a long journey through the WOD, there are plenty of chances to push yourself without using a weight that is too heavy! If you push yourself, maintain proper technique, and stay safe, you will get a great workout no matter what!

Workout Of The Day:

A) 400m Buddy Carry Anyhow
B) 12-11-10-…-3-2-1
Box Step Ups 20″/16″ @48kg/32kg
Ring Dips

New Kids On The Block


New Friends: Franzi, Yuri, Mario, Robin, Henrik, Yaima, Lisa und Jenny!

Watch Out for these new soon to be Firebreathers! After 4 Sessions they are finally able to join our regular classes to sweat and suffer with the rest of our community together! Four days full of all sorts of Squats, Power Lifts, Olympic Lifts, Bodyweight and Gymnastics exercises, crueling short and not so short MetCon WODs. But in the end each and everyone excelled and went above what they thought would be possible. Although they have just begun a new journey to reach their goals.

Lets give them a hand for their next steps!

Workout Of The Day:

A) 1×5 Deadlift
B) 7 rounds for time
5 Ground To Overhead Anyhow (Clean&Jerk) @50% of 3RM
10 Pullups
20 Double Unders

CrossFit as a intercultural language?

Yesterday: Chatti at the Knee To Elbows and Lucia performing Russian Style Kettlebell Swings!

Why is CrossFit a Universal Language? There are a few true universal languages in the world: Math, religion, and the language of health. CrossFit is the most standardized of all languages of health. In anatomy, words are different across different languages and cultures and practices. Even throughout fitness, exercises have different names everywhere you go. However, CrossFit is universal! on Monday Vicki arrived to Berlin for a week trip from Bridgewater, New Jersey, USA. She’s somewhat new to CrossFit and was nervous about adjusting to our workouts, specifically our terminology. When I told her the WOD was „Barbara“, she smiled and replied, „20 Pullups, 30 Pushups, 40 Situps, 50 Air Squats, 5 (or 3) rounds for time?!“…her excitement about the workout connected CrossFit culture across a continent in just one word: Barbara. That is the beauty of the universal language that is CrossFit.

Workout Of The Day:

A) 5×3 Power Cleans
B) Tabata Situps

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