WoD - Wednesday 18th June 2014

So who PB'd today on 'Diane'? You all got after it like beasts! It was a pleasure to watch. So scaling:

It's not there to make you look like a muppet, confirm that we hate you, or a personal attack on an egos. No one has fuelled this post, no one has been a douchebag; to me anyway, but I am just posting about it as there are loads of new faces who may not fully understand or have heard about it before.

In order to scale appropriately we are attempting to preserve as many as the original workout stimulus as possible. That goes for loading, volume and movements. For example, 'Diane' is a workout which should be completed within 5mins, and thats RX'd (as prescribed). We need to make sure that you guys are all safe during your WoDs. Breakdowns in mechanics are inevitable. You are never going to develop the required intensity without flaws in technique. If you try and type too fast you hit the wrong key, shoot too fast you will get outside the target a little; do you think Lewis Hamilton has never crashed his car??

I want everyone to end up performing everything as prescribed, but it takes time. I have been CrossFitting for 7 years (F*#K) and has to scale a workout last week. It happens. Scaling will allow you to get to RX'ing everything faster! I promise.

Coach Glassman has a way with words...

"The needs of our Olympic athletes and grandparents differ by degree, not kind."

Reebok CrossFit Cardiff WoD

A: Bulletproof Shoulder

B: Within 15mins establish a 5RM squat snatch (touch and go)

C: 'Amanda'

For time:

9 - 7 - 5 Muscle up Squat Snatch (135/95lbs)

Please post times to comments....

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