CrossFit 50/35 Notation: Understanding Gender-Specific Weights and Scaling

What does 50/35 mean in crossfit?

In CrossFit, "50/35" is a common notation indicating the prescribed weight for a given movement, where 50 units (typically pounds or kilograms, depending on the region and context) is the standard for male athletes, and 35 units is the standard for female athletes. This gender-specific prescription is rooted in average physiological and biomechanical differences.

Understanding CrossFit's RX Notation

CrossFit workouts often come with a "prescribed" or "RX" standard. This refers to the specific weights, movements, and repetitions that an athlete must complete to perform the workout as originally designed. The RX standard serves as a benchmark, allowing athletes to compare their performance against others globally and track their own progress over time. It's a critical component of CrossFit's methodology, fostering both competition and personal growth.

When a workout specifies weights, it often includes a numerical notation like "RX: 135/95 lbs" for a barbell movement, or "RX: 24/16 kg" for kettlebells. This dual number convention is how CrossFit standardizes the challenge across different athlete populations.

The Significance of 50/35: Gender-Specific Prescriptions

The "50/35" notation specifically refers to the prescribed weight for certain movements, most commonly associated with dumbbells or kettlebells.

• 50 Units: This is the prescribed weight for male athletes.
• 35 Units: This is the prescribed weight for female athletes.

The units are almost always pounds (lbs) in North America and often kilograms (kg) in other parts of the world. For instance, if a workout calls for "Dumbbell Snatches 50/35," it means men are expected to use a 50 lb dumbbell, and women a 35 lb dumbbell. Similarly, for "Kettlebell Swings 50/35," it refers to a 50 lb kettlebell for men and a 35 lb kettlebell for women.

This distinction is not arbitrary; it's a deliberate design choice to account for the average physiological differences between sexes, aiming to create a relatively equivalent stimulus and challenge for athletes performing the same workout.

Why the Discrepancy? Biomechanical and Physiological Considerations

The gender-based weight prescription in CrossFit, exemplified by 50/35, is grounded in established biomechanical and physiological principles:

• Average Muscle Mass and Strength: On average, men possess a greater absolute muscle mass than women due to hormonal differences (e.g., higher testosterone levels) and larger body frames. This typically translates to greater absolute strength capabilities in most major muscle groups. The RX weights reflect this average difference.
• Body Composition: Men generally have a lower percentage of body fat and a higher percentage of lean muscle mass compared to women. This difference in body composition contributes to the variance in absolute strength.
• Relative Strength vs. Absolute Strength: While men often exhibit higher absolute strength (the total amount of force produced), women frequently demonstrate comparable or even superior relative strength (strength in relation to body weight or lean muscle mass). The RX standards aim to normalize the absolute load to ensure the workout's intended intensity and stimulus are met by both sexes, rather than solely focusing on relative strength, which would lead to smaller weight differences.
• Anthropometrics: Differences in bone structure, limb length, and joint mechanics can also influence leverage and the capacity to move certain loads, contributing to the rationale behind varied RX weights.

By setting different RX weights, CrossFit strives to make the workout equally challenging, requiring a similar percentage of each athlete's maximum capacity, thereby ensuring a fair comparison of fitness levels.

Scaling and Modification: Beyond RX

It's crucial to understand that "RX" is a target, not a mandate. For many athletes, particularly those newer to CrossFit or with specific physical limitations, performing a workout at the prescribed 50/35 (or any RX standard) may not be appropriate or safe.

• Prioritizing Form and Safety: The primary goal in CrossFit is to move efficiently and safely, maintaining proper form throughout the repetitions. Attempting RX weights when strength or technique is insufficient can lead to injury or poor movement patterns.
• Progressive Overload: CrossFit encourages a principle of progressive overload, where athletes gradually increase the intensity, volume, or weight over time. Starting with a scaled weight that allows for excellent form and full range of motion is the most effective path to eventually reaching RX standards.
• How to Scale:
  • Reduce Weight: This is the most common scaling method. If 50/35 is too heavy, an athlete might use 30/20, 25/15, or even lighter dumbbells/kettlebells.
  • Modify Movement: For complex movements, modifications might be made (e.g., stepping instead of jumping, using a band for pull-ups).
  • Reduce Reps/Rounds: In some cases, reducing the total work volume can be an effective scaling option.

Coaches play a vital role in guiding athletes to choose appropriate scaling options, ensuring workouts are challenging yet achievable and safe.

Practical Application for Athletes and Coaches

For athletes and coaches alike, understanding the implications of 50/35 and other RX notations is key to effective training:

• For Athletes:
  • Assess Honestly: Be realistic about your current strength and skill level. Don't let ego dictate your weight choice.
  • Prioritize Form: Always choose a weight that allows you to maintain excellent technique throughout the entire workout.
  • Track Progress: Log your scaled weights. Celebrating progress from 25 lbs to 35 lbs (or 35 lbs to 50 lbs) is just as important as hitting RX.
  • Listen to Your Body: If a weight feels too heavy or causes pain, scale down immediately.
• For Coaches:
  • Educate Athletes: Explain the rationale behind RX weights and the importance of scaling.
  • Individualize: Recognize that RX is an average. Some women may be stronger than some men, and vice versa. Guide athletes based on their individual capabilities, not just their gender.
  • Promote Safety: Actively observe and correct form, and encourage athletes to scale when necessary.

Conclusion: The Purpose of Prescribed Weights

The 50/35 notation in CrossFit is more than just numbers; it's an integral part of the methodology designed to standardize workouts, create a common benchmark for performance, and provide a challenging yet equitable stimulus across genders. By understanding its scientific basis and embracing the concept of scaling, athletes can safely and effectively navigate their CrossFit journey, continually striving for improvement while respecting their individual capacities. The ultimate goal is not just to hit "RX," but to achieve sustainable fitness through consistent, high-quality movement.