Sometimes, Less is More…
WOD, 9/29/09:
STRENGTH:
Shoulder Press: 1-1-1
Push Jerk: 3-3-3
METCON- AMRAP 12 of:
200 meter Run
3 Muscle ups
If you are unable to do the muscle ups, sub either;
A: 5 modified muscle-ups
or
B: 6 pull ups and 6 dips
And now, to the subject of this blog…
I know that it is natural to want to be the best at the gym; and while we workout in a “judgement free zone,” I know that some of us like to impress our peers. Everyone should aspire to do the workouts prescribed (rx’d); however, in attempting to do this, we can hurt our WODs and ourselves if we are not careful. I was CrossFitting for some time before I even attempted to do a WOD at a prescribed weight. We cannot sacrifice form, because we want to lift heavy weight. CrossFit Endurance guru, Brian McKenzie, has a philosophy that athletes shouldn’t even PICK UP weights until they can move their bodies properly (i.e. don’t front squat until you have a mature air squat). I am not saying that I am going to pull the weights away from you, but it is something about which to think. We shouldn’t be doing prescribed weight thrusters if we cannot get into the low squat that the movement demands.
I found a great, brief, article in the CrossFit Journal on this topic:
Scaling: How Less Can Be More
By Clea Weiss
In CrossFit
June 06, 2009
Scaling is an important aspect of Crossfit, but one that’s often misunderstood. Correctly altering and customizing workouts can increase your work capacity, make training more gratifying and keep your Fran times well under 20 minutes—all good things.
The simple fact is that the WODs posted on CrossFit.com are designed for elite athletes with CrossFit experience, and almost all new CrossFitters will have to scale their workouts. But scaling properly isn’t easy.
So how do you scale to achieve the best results?
There are various ways to scale. How to elicit the most effective response is both subtle and complex. You don’t always scale by reducing the duration of workouts, for instance. Scaling correctly will increase work capacity more efficiently than attempting to complete workouts as prescribed before you’re ready for them. Properly lowering the weight and achieving a faster time will actually yield a higher level of power.
It’s also critical to scale weight on workouts. 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. Lowering the rep count, altering the movements themselves, and tinkering with round and rep prescriptions are other options.
Careful scaling works—but it takes planning and experience. Track your progress, evaluate the results of your scaling and correct your mistakes. Talk to other coaches and athletes and ask for advice. Think, plan and educate yourself. Most importantly, keep at it.
Lisa is SUPER-FIT, and has been killing it lately.
Coach Kelly gives instruction to the 9am class.
Jamie has been working very hard at SCF and has shown great improvement in her form.
Blanco busted out 13 rounds of today's WOD. 4 more rounds than when he did it last month!
"I want to be just like my daddy when I grow up!"
Welcome Stacey (pictured) and fiance, Mike, to the SCF family!
Donald Sutherland (no, he is not related), is a DEVOTED CrossFitter and has shown tremendous improvements in strength and form.
Posted: September 28th, 2009 under Daily Blog.
Comments
Comment from LP
Time September 29, 2009 at 8:32 am
Chris, you better be practicing at home!
Comment from Mike M
Time September 29, 2009 at 9:13 am
great post about scaling…
what were you guys eating pre-6:30p WOD last night and where did it come from? I feel like I’m not getting enough energy from eating throughout the day (been strictly on salads, chicken, nuts, and a little jerky here and there).
Comment from DP
Time September 29, 2009 at 9:27 am
Mike- those were Shoreline Paleo Bars. I have my Chef Allen wipping up a batch tonight. I’ll let him know, there’s an interest.
Comment from LP
Time September 29, 2009 at 9:41 am
MIKE. if you are feeling an energy loss, try upping your fat intake. You have been working out like a BEAST…you need it. Try this, and keep us posted. And yes, the “Blanco Bars” are delicious and 100% paleo.
Comment from Amanda
Time September 29, 2009 at 9:55 am
Send Shlee home with a Blanco Bar for BaDunk!
Just wanted to say that it was awesome to see so many SCF members at FGB…your performances were absolutely AMAZING! You guys are makin’ moves down at the Shoreline! GET IT GET IT!
Comment from DP
Time September 29, 2009 at 10:00 am
JUST AS AN ANNOUNCMENT!!!!
BLANCO DID HIS FIRST MUSCLE UP THIS AM!!!!
Comment from CFM Lee
Time September 29, 2009 at 11:04 am
This Blanco sounds like a beast! No surprise there coming out of the LP/DP box, and he comes with paleo bars! Please share the recipe if at all possible. Congrats on the muslce up and all the progress the shoreline fam is making. Can’t wait to visit your box soon 
Comment from Blanco
Time September 29, 2009 at 12:33 pm
After some failed attempts at the muscle ups, DP & LP kept telling me to be patient and that it was all about technique…..THAT’S RIGHT!!!!
Bars will be in mass production soon. I will however be providing some samples for people to try, hopefully by the end of the week, and don’t worry, I’ll send some to Milford for people to try. Stay tuned.
-Blanco
Comment from Jenn M
Time September 29, 2009 at 6:04 pm
Blanco, that is freaking AMAZING congrats on the muscle-up!!! Can not wait to try the Blanco Bars they looked incredible.
Awesome post today, I definately needed to hear that scaling work outs are not only necessary in the beginning but also extremely important in terms of getting the most out of every WOD.
Missed everyone tonight, see you guys tomorrow.
Comment from Chris M
Time September 28, 2009 at 9:40 pm
Whose up for some dead bugs???