Monday class times: 530am, Noon, 430pm, 530pm, 630pm
Skill/Strength: Work to a heavy 3 rep Overhead Squat
WOD: 8 Min AMRAP
10 WallBalls @ 20/14
20 Double Unders
Rest 1 Min
8 Min AMRAP
10 Hand Release Push-ups
10 Box Jumps @ 24/20
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Here is a great little article on scaling Crossfit. By Luke Palmisano
When I first started CrossFit, I remember using weights like 95 pounds and recalling that the weight felt quite
heavy. Back then, weights like 95 pounds and 135 pounds were usual for men. Two-hundred-twenty five pounds was standard for deadlifts. I was still getting adjusted to that weight, when, in 2008, the CrossFit Games came out with a workout that blew my mind:
Five rounds for time:
Five deadlifts (275#/185#)
“WHAT?,” I said to myself. “Two-seventy–five??” I don’t even know if I can deadlift that weight at all!”
CrossFit is always pushing the boundaries of what its athletes can accomplish. The point is, back then that was
really heavy. I mean, it’s still really heavy. But that was the first time I had been exposed to such a weight within a workout. So what did I do? I scaled the workout. I used 225 pounds.
Today, the WOD’s continue to get heavier. Therefore, scaling is even more important. Folks who have CrossFitting for a while have been gradually introduced to the weights that we now see today. People just starting CrossFit never got that benefit; to grow with the sport as it has gotten heavier. So, if you’re comparing yourself to people who are performing workouts as prescribed, it can seem like you really have a long way to go. In reality, you’re starting at the same place that we all have. The first time I did “Fran” as prescribed, I finished in about 12 minutes. I couldn’t kip, so my pull-ups were strict. It was a huge accomplishment to have a sub-10 minute “Fran.” And it was hard, don’t get me wrong. But I will never forget the first time I did “Fran,” and was able to perform it with intensity. It was at my Level 1 seminar. I finished in 6:36. My throat was on fire for about an hour afterward. But that experience taught me what "Fran” was really supposed to feel like; it’s what intensity adds to your results. I should have scaled my workouts better. So, scaling does two main things for us: it gives us weights, reps, and times that we can handle, and it gives us the desired stimulus of that workout.
Sometimes it's hard to accept. It's hard to have me come up and tell you to go lighter. You want to excel; you don’t want to be held back. Maybe the ego takes a small hit. I'll tell you what, let’s make a deal. If I ask you to scale, but you don’t want to, do it anyway. After the WOD, if the workout was waaay too easy for you, tell me. I will admit that you were right, and I was wrong. For every time I’m wrong, I’ll do burpees. Like, 30. For reals!! Point is, I’d rather do burpees then have you work with weights that are too heavy, or perform your movements really badly because they’re hard for you. Either you won’t be getting the intended stimulus of the workout, or the movements won’t benefit you because of a perceived error (i.e., not having full range of motion). Besides, that’s the beauty of CrossFit: it works for everyone. The program doesn’t change. Weights and intensity do, depending on the needs and ability of each athlete.
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You don't get it by WISHING, you don't get it by HOPING, you don't get it EASY, you get it by getting off your butt and WORKING for it, every second of every day for the rest of your life. ~Unknown