1

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What is considered lifting heavy things?

Answered on August 19, 2014
Created February 02, 2011 at 12:36 PM

I need some input from the Crossfit folks out there. I do Crossfit type workouts (not main site) at my gym and I'm trying to figure out what schedule to be on. The way they break it out is Tuesday and Thursday are strength days with 1RM, 3RM or a heavy workout that rotates through the core O lifts before a shorter metcon. My goals are to lose a little weight and be fit overall. I'm not concerned with adding muscle or any specific strength goals at this point.

I think 3x a week is probably enough, but a Mon/Wed/Fri split is best for me which leaves out the Tues/Thurs strength days. I could do Tues/Thurs/Sat but I would rather leave the weekends for play. I don't think 4x a week (Mon/Tues/Thurs/Fri) is too much necessarily, but I like having a day off in between for recovery.

This brings me to my question. I want to get the physiological benefits of a couple of days of heaving lifting, but what counts as heavy lifting?

For example, today the workout was: 21-18-15-12-9-6 of 105lb push press / Knees to elbows / 24" box jumps. Followed by a few minutes of plank holds.

I could very well just be over analyzing things and should go with the flow more and workout when I feel up to it without specific programming in mind. Thoughts?

9f2b5def0bc7fd8ad615637d1ffeb9ec

on February 02, 2011
at 08:24 PM

You are correct. HIT (high intensity training) has a double benefit in terms of body composition. 1) The increased insulin sensitivity would help reduce fat. 2) the heavy load forces your body to get stronger and build muscle.

5e36f73c3f95eb4ea13a009f4936449f

(8280)

on February 02, 2011
at 07:08 PM

If you're able to walk away, you haven't lifted heavy. :P

209d2fc1f43df88348031c7c38077172

(693)

on February 02, 2011
at 03:53 PM

Ha...I like it.

209d2fc1f43df88348031c7c38077172

(693)

on February 02, 2011
at 03:48 PM

Thanks David. So if I'm reading this right, higher intensity will improve your insulin response. That would in turn contribute to more fat loss, right? Or am I mixing things up?

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on February 02, 2011
at 01:13 PM

Note: choose only one heavy compound lift per day if you're going to do a pre-wod lift. Check out how http://www.crossfitpori.com/ has it scheduled (that's Mikko's box)

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8 Answers

3
9f2b5def0bc7fd8ad615637d1ffeb9ec

on February 02, 2011
at 01:13 PM

Loads between 75-85% of your 1RM are considered high intensity. Or less technically, if the fifth rep makes your eyeballs pop, that's high intensity.

Multiple sets of high intensity lifting increases insulin sensitivity.

9f2b5def0bc7fd8ad615637d1ffeb9ec

on February 02, 2011
at 08:24 PM

You are correct. HIT (high intensity training) has a double benefit in terms of body composition. 1) The increased insulin sensitivity would help reduce fat. 2) the heavy load forces your body to get stronger and build muscle.

209d2fc1f43df88348031c7c38077172

(693)

on February 02, 2011
at 03:48 PM

Thanks David. So if I'm reading this right, higher intensity will improve your insulin response. That would in turn contribute to more fat loss, right? Or am I mixing things up?

1
4b97e3bb2ee4a9588783f5d56d687da1

on February 02, 2011
at 09:23 PM

K.I.S.S. Keep it super simple(or keep it simple, stupid!)

Heavy is relative. You should A. Sweat, B. Breathe Heavy, C. Win.

3 days of heavy has left me with adequate time for recovery. I guarantee we are all different, and its going to take self-testing to find your point.

Determining recovery time when coupled with heavy weight is a little easier, because if you havent recovered, youll be weaker. Try to lift just a little bit more each time, if youre failing, you need more rest between heavy days. The heavier weights you get, the more rest you will need. Elite Lifters can need up to a week between peak lifts to recover fully. Beginners can lift every day to every other day with little to no issues.

0
C2502365891cbcc8af2d1cf1d7b0e9fc

(2437)

on February 03, 2011
at 12:14 AM

I do this program http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/ Less taxing than crossfit. Fits in perfect with the dictate to "Lift Heavy Things"

0
Cfccbcf3450ac4919311ded8ef162d49

(2312)

on February 02, 2011
at 09:33 PM

anything larger than pink or purple dumbbells? ;-)

0
39a1a0bc7855c084ac59df60fdf9c0dd

(1505)

on February 02, 2011
at 03:57 PM

I follow the method developed by Dr. Bernstein: 1 rep of your maximum that you can lift even 2 times; then decrease the weight incrementally for each set, lifting the new, lower weight doing as many reps as you can. When you get to the set where you can do 20 reps, you're done. There is NO resting between sets - just change the weight as fast as you can and do the next set. The idea is to exhaust the muscle on the first set, and then keep working it to complete muscle failure. I've done this for only 3 weeks, and I can't believe how quickly I've become defined and am even starting to build muscle. I do this 2-3 times per week.

0
92549e74c37aed4d5930b22e910dcf22

(382)

on February 02, 2011
at 02:21 PM

This is simple. If you walk away from your workout feeling like you just survived something similar to a near death experience you have lifted heavy things.

209d2fc1f43df88348031c7c38077172

(693)

on February 02, 2011
at 03:53 PM

Ha...I like it.

5e36f73c3f95eb4ea13a009f4936449f

(8280)

on February 02, 2011
at 07:08 PM

If you're able to walk away, you haven't lifted heavy. :P

0
1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on February 02, 2011
at 01:12 PM

The problem with going to a crossfit affiliate for only some of their programming is that you can't get the full deal. I would talk to your affiliate trainers directly, or perhaps the owner/head trainer to see how they think you can work this.

If the MWF metcons are relatively short you could add squat, deadlift, and a pressing movement for 3x5 pre-WOD. I had been doing that for a while and it feels good but it adds a lot of gym time.

1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on February 02, 2011
at 01:13 PM

Note: choose only one heavy compound lift per day if you're going to do a pre-wod lift. Check out how http://www.crossfitpori.com/ has it scheduled (that's Mikko's box)

0
Bcae9c98f51b07b4b6a3c242341b4401

on February 02, 2011
at 01:10 PM

Because of my schedule, I've made my own workout split. My age and goals see things a bit differently from straight CrossFit. On Mon & Wed, I have scheduled (for 3 months) name WODs, both girls and heroes. Then, depending on my schedule and long run, I do a powerlifting workout on Friday or Saturday. I also work on my weightlifting skills, gymnastics, and kettlebells, usually on Saturday. My powerlifting works on the 3 major lifts, but I also do some neuromuscular training that is more CrossFit related. For instance, I may take 455 pounds and do 2-3 inch partial squats 30 times. I have to make sure I do it on the rack because when my legs finally give out, they don't give any notice at all. My overall weights have gone up, bodyfat is down, and I've lost 12 pounds since Paleo. I also do trail runs on Friday, bike on Saturday, and short-fast run on Sunday. Good luck.

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