03 Apr Wednesday, 04/04/12
The Salisbury edition of CrossFit King is officially one year old today. To mark the occasion we are doing the workout “Filthy 50” as this was the first workout performed at the current location.
We have decided to wipe the record sheet clean and apply some standards that we believe maintain a more consistent approach to setting the Rxd level for Benchmark workouts within our affiliate.
Specifically, applying Games standards to movements where appropriate (eg. Box Jumps, T2B/K2E, Burpees etc) and setting the female weights/heights to approximately three quarters of the males’ for the sake of parity across workouts. While this is a completely arbitrary percentage, it provides us with a consistent benchmark. Of course scaling down will always be applied where necessary to individuals and scaling up is an option for stronger athletes. We will adhere to the more commonly accepted adjustments for the most part when they fall outside of the 75% range on classic workouts like “Grace” and “Isabel” at 60/40kg. (Sorry ladies, 500m on the rower is still 500m)
This means that our Rxd levels will occasionally differ from other affiliates and will not be consistent with many of the main site standards where male/female standards are typically not differentiated at all.
Tony Budding from CrossFit HQ justifies their approach in the following interview with Katie Hogan, one of the world’s best female CrossFitters.
50 Box Jumps (24″)
50 Jumping Pullups
50 Kettlebell Swings (16kg)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (20/15kg)
50 Back Extensions
50 Wall Ball (10/6kg)
50 Double Unders