Often, in CrossFit WODs we find the concept of RM or repetition maximum. If you are not yet very familiar with this sport, you probably do not know what it means and, therefore, you will not be able to get the most out of the session. It's okay, we've all been there. Next, we are going to explain its meaning, why it is important to know your MR and how to calculate it. Go for it!
RM in Crossfit what does it mean?
The specific resistance that allows you to perform one repetition in a specific exercise is called RM or maximum repetition in CrossFit. Generally, it is usually measured in weight, but we can also talk about RM in cardiovascular exercises, such as running, cycling, rowing, or gymnastic exercises such as toes to bar, pull-ups, HSPU, etc. However, achieving your RM is not about lifting more weight, other variables such as mechanics and consistency also have to be taken into account. These concepts are part of one of the most classic principles of CrossFit. The rule of mechanics, consistency and intensity.MECHANICS → CONSISTENCY → INTENSITY
The rule of mechanics, consistency and intensity
The first step to achieve your RM is mechanics . This has to do with the technique of the exercise itself. That is, this term refers to the ability to perform a technically correct exercise . This phase is the foundation on which we will work to find our RM, since the lack of mechanics increases the risk of injury . Once the movement mechanics are controlled, the next step is to test consistency. Consistency is all about maintaining correct mechanics over multiple repetitions. If you are able to continue performing an exercise properly when training at higher paces and under conditions of fatigue, it means you are able to maintain consistency. When we have managed to overcome the first two phases we will be able to work on intensity . As we have mentioned before, intensity not only refers to weight, but also to cardiovascular capacity.
How can we measure MR in different exercises?
➡️ In lifting exercises, our RM will be measured in kilograms. Remember that intensity is relative to each person. When it comes to running, cycling or rowing , MR will be measured through each person's cardiovascular capacity, and will be measured in meters, calories, heart rate, etc. depending on the objective. ➡️ In gymnastic exercises we will measure the MR based on the number of maximum repetitions that we will be able to perform without breaking the series. That is, the number of repetitions in a nbroken.
The exercises where it is most common to talk about maximum repetition are those that have to do with weightlifting. Therefore, 1RM or 1 repetition maximum will be the maximum weight that we can lift in one repetition of a certain exercise with perfect technique. That is, we can perform a perfect execution but we cannot perform two repetitions of it. The lower the weight, the more repetitions we can perform. This is how the concepts of 5RM, 6RM, etc. also arise, which will be the maximum weight at 5 or 6 repetitions.
Why is it important to know your RM in CrossFit?
We all like to measure our strength, but calculating and being aware of our MR plays a role. The first of all, and surely the most obvious, is to measure the improvement and see our physical evolution . If we do not measure a starting point, we will never be able to know with certainty if we are improving. If we don't know what we're capable of lifting, we're bound to hit a plateau early or possibly even get injured. Secondly, calculating our RM helps us to dose the training load and is measured in percentages of the RM. For example, training in a back squat exercise at a medium/high intensity would correspond to a relative load of 70% of the RM.
In order to calculate how many kilograms that percentage corresponds to, we should first do a test to find 100% of our MR. That is, how many kilograms are the maximum that we can lift in one repetition without losing technique. Once we have that number, we can calculate 70% easily. We can use accessories to avoid injuries and achieve a higher MR with more weight. The most common are lumbar belts for doing heavier lifts and protecting that area of the back.
How can we calculate our MR?
There are two procedures to calculate our RM or repetition maximum. One consists of performing a 1RM test and the other consists of performing a test with several repetitions. People who have previous experience are better off using the 1RM method. Between attempts it is advisable to take long breaks to avoid fatigue.- Step 1: I pick up a weight and I can do 2 repetitions → I raise the weight and repeat Step 1.
- Step 2: I am only able to perform one repetition → This is my RM.
- Step 3: I am not able to do one repetition → I lower the weight and repeat Step 1.
- Step 1: I can do 4 repetitions → I increase the weight and repeat Step 1.
- Step 2: I am able to perform 3 repetitions → That is my 3RM.
- Step 3: I am not able to perform 3 repetitions → I lower the weight and repeat Step 1.
1RM = Weight we lift in Kg / (1.0278 - (0.0278 x number of repetitions))In a practical example, if we lift 57 kilograms in the back squat , in a maximum of 3 repetitions, our theoretical 1RM would be:
1RM = 57 / (1.0278 - (0.0278 x 3))
1RM = 60.35 kg. ➡️ To calculate your RM in gymnastic exercises , it would be the number of maximum repetitions that you can do without breaking the series. That is, if you are able to perform 10 perfect repetitions without stopping of pull ups, that number is your RM. ➡️ If you want to calculate your RM on the Assault Bike , you would have to measure how many calories you can burn in, for example, one minute. This way we can measure the improvement.
What is the difference between RM and PR?
PR comes from English and means Personal Record . It is often confused and used in the same context, but they have two different but closely related meanings. If our RM is the maximum weight that we can lift in one repetition with perfect technique, the PR or personal record is the maximum weight that you lifted once and that you do not know if you will lift again. You don't have to have perfect technique, but lifting is legal in weightlifting competitions. Now that you have all the concepts clear, it's time to put them into practice! Remember to protect yourself with all our products to avoid injuries.
