WoD - Wednesday 29th January 2014

Scaling To scale appropriately we endeavor to preserve the stimulus (adhere to as many of the original workout factors as possible) in relation to an individuals ability. More often than not, load will be the first thing that we scale. Volume may also be reduced and even movements may be changed if there is no proficiency or ability. The needs of our Olympic athletes and our grandparents differ by degree, not kind. We scale workouts, we don’t change the program.

Lose the Ego, Lower the Weight

How low should you go when reducing the load? Probably lower than you think. If you’re female or just starting out and weigh significantly less than 175 pounds, the prescribed weight will be too much. While elite women can complete workouts with the weights prescribed for men, many consider two-thirds or three-quarters of the men’s weight to be the prescribed weight for women. Women commonly use 65 pounds for a 95-pound workout and 95 pounds for a 135-pound workout. When you do a workout for the first time, pick a weight that ensures you will complete all the reps. Consider 50 percent of the prescribed weight, or even an empty bar. Take a look at your time. Was it as fast and easy as you thought it would be? If so, increase the weight the next time you do the workout. The increase could be just a few pounds or right up to the prescribed weight. It all depends on how you did. Many workouts appear infrequently.

It’s also critical to scale weight on workouts that include Olympic lifts or high reps of weight that might be too heavy for you. You need to evaluate the point of the WOD. In CrossFit, one-rep max days exist for a reason: to build strength while struggling with a heavy load. If the WOD calls for 30 clean and jerks at 155 pounds, it’s clearly a met-con WOD. If you turn the workout into 30 single reps with a minute rest between them, you’ve missed the point. You want to scale the weight appropriately to preserve the metabolic challenge. Find something that’s heavy enough to challenge you but light enough to allow multiple reps at a reasonable pace.

The workouts that I program are designed for the fittest in our community, and when I say the fittest i'm talking about Rich Froning and Sam Briggs! I'm not saying that Rich is going to tip up at the 5pm class tomorrow night, but he is still a part of our community! Stranger things have happened though, Brigsy did in fact train with us at a 5pm class before! Everyone has to scale, especially in the beginning. The "RX'd" or as prescribed status should be sort after and truly earned. Believe me, some of these workouts are far worse if you reduce the load. Chris Spealler performed "Fran" at 35kg and said that he never would again!

Remove your testicles, even you girls, and leave them neatly outside! ;-)

Reebok CrossFit Cardiff WoD

A: EMOM 12mins of

5 Push Jerks (you choose the weight, but it MUST be unbroken and fast) 5 Box Jumps (same deal)

Each "round" of the above should be performed as if they were for time. Range of motion must be met, move smoothly and efficiently!

"Tyler"

Five rounds for time of: 7 Muscle-ups 21 Sumo-deadlift high-pull (40/30kg)

Please post loads and times to comments.....