The difference a kilo makes & Workouts for the week

The difference a kilo makes
After watching numerous failed attempts, I found a common problem. Not everyone seems to realise the difference a kilo can make. So I decided to write a quick example to bring to people’s attention the way max efforts are affected.

If you look to the back of your CFD logbook, you can find how many reps you should be able to perform at a given percentage of your 1RM. You can even use your 5RM to estimate your 1RM.

3RM = 92.5% of 1RM
5RM = 87.5% of 1RM

You manage to lift 50kg for 5 reps. Last one was tough but you managed it, so you know you are nearing your limit.. You decide to go up to 52.5kg. Let’s work out how big of a jump that is. 2.5/50*100 = 5% increase in weight. This seemingly small increase in weight has possibly pushed you from your 5RM all the way to your 3RM. So in terms of weight being lifted, 2.5kg increase is far too big. CFD has a great selection of incremental plates which should be used more frequently. Lifting .5kg more than your PB is still .5kg heavier than before!

This leads into logging your weights lifted. Why waste time trying to figure out your weights by feel when there is a small window between success and failure? This will also help you in workouts. Once you understand how many reps you can lift at a certain percentage of your 1RM, you will be able to figure out (with help from your coach) an appropriate weight.

Even if you don’t quite understand this, there is one thing everyone can understand and do.. LOG YOUR WEIGHTS!! If all you do is start logging your weights lifted, your coach will be able to help you with the weight selection. This will mean you benefit more from the WOD.


Workouts for the week



Four sets of:
Front-Racked Alternating Lunges x 8-10 reps each leg @ 20X1
Rest 90 seconds
Supinated-Grip Pull-Ups x Max reps @ 2110
Rest 90 seconds


Three rounds for time of:
8 Front Squats 70/50
50 doubles

(Barbell comes from the ground – no racks.)

Level 2 60/4o
Level 1 45/25 , 100 Singles
ADV – 85/60



Eight sets of:
Shoulder Press @ 20X1
Set 1 – 5 Reps
Set 2 – 3 Reps
Set 3 – 3 Reps
Set 4 – 2 Reps
Set 5 – 2 Reps
Set 6 – 1 Rep
Set 7 – 1 Rep
Set 8 – 1 Rep
Rest 2 minutes between each set. Use time to mobilize lower body.


Four rounds for time of:
20 Wall Ball Shots  10/6kg
15 Toes to Bar
10 Shoulder to overhead 50/30kg
Rest 1 min

Level 1 – 40/20kg
Level 2 – 30/15kg


Triple AMRAP

Complete as many rounds and reps as possible in 6 minutes of:
40 Alternating single skips
10 Burpees

Rest 3 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:
15 Kettlebell Swings 24/16
10 Push-Ups

Rest 3 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:
15 Box Jumps
10 Pull-Ups



Four sets of :
Squat Snatch 2.2.2 -Rest 10 sec between each 2 reps

Rest 3 mins


Complete as many rounds and reps as possible in 9 minutes of:
3 Power Snatches 60/40
6 Overhead squat
9 Ring/bar Dips

Level 2 – 45/30
Level 1 – 30/15,HR Pushups



Four sets of:
Deadlift x 6-8 reps @ 30X1
Rest 2 minutes
Weighted Pronated-Grip Pull-Ups x 5-7 reps
Rest 2 minutes


5 Minutes of Rowing for calories
4 Minutes of Box jumps (24,20)
3 Minutes of Toes to bar
2 minutes of Burpees
1 Minute of Pull-ups

Score=Total Reps


Run 1 mile
Then 30-20-10 of
Hang power Cleans 50/35
Front Squats 50/35
Kettlebell Swings 24/16kg
Run 1 mile

Level 3 45/30
Level 2 35/20 ,16/12; 30-20-10; 800m run
Level 1 30/15 12/8 ; 20-15-10; 800m run

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