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Sassy69 said:
Compare the total volume of your prior workout to your new workout.
If,say, you did 4 set for chest @ 135x10 every week, then total volume equaled 5400 lbs.
With a 45 lb. bar, you would have to do 120 reps every week to equal your previous output.
In theory, you want the two numbers to be equivalent for the obvious reasons- if the new total is < the old total you're not working hard enough and if more than you may be overtraining.
Of course, this doesn't factor in the effects of changing both frequency and intensity. These values will differ depending on the individual so you're not totally off the hook, you have to provide you're own evaluation. But maintaining, or hopefully incrementally increasing volume is where you want to start out.
If you check out the exercise index at crossfit.com they've got many clips posted of individuals doing fast rep, multi-exercise workouts- the WOD videos. Watching them helped me get a handle on what I needed to be doing when I started this stuff. I felt suddenly much less awkward and they are a great motivator- I wasn't going to look like an out of shape idiot in front of a group that works out with pink dumbells
Seriously, though, there's some really good stuff there.
