095 Revisiting MWG

The Paul Weber Podcast

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We know that CrossFit consists of Monostructural (M), Weightlifting (W) and Gymnastics (G) movements.
For Monostructural Movements, the tension in the muscle is relatively low. Maybe 20% of 1RM.
Because the % 1RM is so low, these tasks are more sustainable, and I can slow down or speed up as needed.
Here it helps to see the relationship between pace and time.
The shorter the workout, the faster you can go.
But for Weightlifting and Gymnastics movements, the tension in the muscle is much higher. Anywhere from 30-100%.
When we try to use the Pace and Time frame, we run into a problem.
Pace is constant in these movements. I can’t really speed up how fast I do wall balls, or snatches, or chest to bar. The pace in these movements is determined by how short your arms and legs are.
Instead of a relationship between pace and time, for Weightlifting Movements, it helps to think about the relationship between % 1RM and Rep Max.
The heavier it is, the fewer reps you can do.
For gymnastics, it’s just much harder to measure % 1RM. So I think about the relationship between Rep Max and Time Spent Working.
The bigger your rep max, the longer you can keep working without having to stop.
You have a rep max for every Weightlifting and Gymnastics movement you might see in a CrossFit workout.
Say, for example:

• Your rep max for 275/405# Deadlifts is 5
• Your rep max for 155/225# Front Squats is 10
• Your rep max for Ring Muscle Ups is 15
• Your rep max for Wall-Facing Handstand Pushups is 20
• Your rep max for 85/135# Snatches is 30
• Your rep max for 65/95# Thrusters is 50
• Your rep max for Dumbbell Snatches is 100
• Your rep max for Wall Balls is 150
• Your rep max for Double Unders is 300

The higher your rep max, the more time you spend working.
This ability to work continuously is key to winning workouts.
With Monostructural Movements, you can slow down or speed up as needed.
With Weightlifting Movements, pace is constant and determined by the length of your arms and legs. Your rep max will determine how much work you can do without having to stop. The heavier the weight, the more your rep max will depend on your strength. The lighter the weight, the more your muscle endurance and aerobic capacity will matter.
Gymnastics Movements consist mostly of upper body contractions. Because of this, rep maxes are much lower than in most Weightlifting Movements. Your rep maxes in Gymnastics Movements are well predicted by your strength and movement economy.