110328 – Monday

  • This week marks the official 2nd week of the CF Games Sectional workouts and our own Fittest in Burbank Challenge. In 1st place is Nick the Robocop and Sarah! We’ll have a full sheet of your standings soon!
  • Our CFHV Team is ranked 26th in Southern California, which is pretty awesome! Only the top 30 affiliate teams move on from the Open Sectionals to the SoCal Regionals on June 17-19. We’re definitely in the running, so stay consistent with your training, and take care of your bodies! Remember, this is a 6 week competition, not a 1 time deal.
  • Speaking of taking care of your bodies…the next batch of Stronger Faster Healthier products is coming any…minute…now. Honestly, it makes me very happy to be constantly asked about when we’re getting more Post-WOD protein and Omega-3 oils in (they couldn’t believe how many buckets of Post-WOD I ordered this time)! That means you all are taking care of your bodies and understanding what genuine Fitness means. Yeah buddy!
  • Finally, no Barbell class this Saturday. We will be hosting a truly world class seminar at the box from 1p-5pm and need to set up. If you’re wondering what it is, it’s Coach Takano’s Long Term Weightlifting Program Design Clinic. If you are seriously interested in how to do this for beginning, intermediate, and advanced lifters, and becoming a way better Coach, then there isn’t a better clinic around. Don’t just take my word for it:

From Coach Takano’s Blog: PS, if you aren’t familiar with this stuff, then it means you need to be here!

-In my upcoming April 2nd clinic (at CrossFit High Voltage), I’ll be covering some of the important parameters that are used in the design of training programs.

Two terms that are often tossed around when people talk about training are load and volume with most not really differentiating between the two.   In the planning of the training of weightlifters the load is the sum of the actual amount of weight that is lifted in a given time period, while the volume is the number of repetitions.

For example if we were to write a sequence of intensities, reps and sets as follows:

60 kg/3 reps, 70 kg/3 reps, (80 kg/3 reps)4 sets, the volume would be 3+3+(4×3) or 18.

The load, however, would be (60 kg x 3 reps) + (70 kg x 3 reps) + (80 kg x 12 reps) or 1350 kg.

If we were to divide the load by the volume we would calculate a figure of 75 kg.  This would be considered the average intensity for this sequence.

If we divide the average intensity by the 100% weight of 100 kg, we would reach a figure of .75.  This is considered the relative intensity.

And now the K Value

Now if we were to take all the reps and intensities (weights) lifted in all the important exercises during the three month or longer cycle prior to a competition, and calculate the load and the volume, we could use these figures to determine the average intensity or average weight per repetition for the entire cycle.

If the average intensity is divided by the total lifted in the competition at the end of the cycle, and the quotient is multiplied by 100, the figure achieved is called the K-value.

As an example, I posted a training program for the 1998 American Championships in the download section of my website.  I calculated the load which was 747,435 kg.  The volume was 7653 reps.  Thus the average intensity was 97.66562 kg.  If that 97.66562 is divided into the culminating two lift total of 270 kg, the result is .361752.

The K-value is therefore 36.18 (rounded off to 2 places).

What does this mean?  I’ll cover that tomorrow!