Just about every workout we post on the website has a couple of numbers written in parenthesis next to the movements. These figures designate the "prescribed" numbers (weight, height or distance) for male and female athletes to use in order to have an "Rx" written next to their name on the whiteboard. There is a lot that goes into these numbers because each day of training is designed to have a different effect. The desired outcome of a training session is a balancing act of how challenging the workout is and how long it takes you to finish it. Some workouts are meant to be short and fast (think Fran), others take much longer (think Kelly).
I know some folks get hung up on whether or not they "Rx'd" a workout, which is why I'm writing this blog. Keep in mind that the prescribed figures are written for the best athletes, if you're not quite there then using a little less weight is the way to go. There's no shame in scaling because the purpose of coming to class is to get the best workout for you, not the best workout for Rich Froning. Select something that pushes you and keeps your right below the red line. If you stick with it, you'll be surprised at how quickly you improve!
Dimi is strong as an ox but he knows when to scale a workout!
KB swings (70/53, USSR)
*sets must be unbroken
*rest as needed between sets
*if you break up a set you must start that set over
Posted by Commish