Scale? What?

1/27/14

Scaling comes up every day in our gym and it should. I'd like to address who should scale and why. First, let's talk about who should scale. Sometimes that's an easy answer, like when a person isn't capable of performing a specific movement safely, they should scale. If a person's not capable of lifting a certain amount of weight, they should scale. If someone is nursing an old injury or rehabbing from a recent one that involves the affected system, they should scale. Bottom line is, everyone should consider scaling at some point or another. Scaling isn't always down either. When we program, we have a specific intent in mind for each wod, each week and each cycle. The intent might be volume, it might be load, it might be speed, it might be to work technique, build capacity, etc... So, when you see the post, think about that. Think about how that wod gives you the best opportunity to get better. We all like to compete and that's certainly an important part of CrossFit, but aside from safety, what's really most important: Getting better? Making the person next to you better? "Both!" you say enthusiastically and I agree whole-heartedly (like a proud coach because I know alot of you answered that question the same way), but how do we make that happen? We make that happen by selecting the proper weights, movements and modifications to volume where necessary to safely maximize your potential, which in turn maximizes the potential of the person next to you. Follow me here: The hypothetical wod involves multiple rope climbs amidst a myriad of other difficult movements. You're capable of completing a few rope climbs before having to rest for a significant amount of time, but the intent of the wod is to build work capacity over a range of movements. It might be a good idea to either reduce the number of rope climbs performed or to sub towel pull ups instead. Maybe you'd like to get better at rope climbs, so you scale the volume of the other movements to allow for better performance on the rope. Maybe you do both. The scaling keeps you safe, keeps you moving and in turn motivates the person next to you to do the same. The point is, while doing the wod as prescribed is something we all shoot for, it's not always the best idea. (More on "prescribed' later this week.)

Okay, what if it's a personal goal to complete a specific wod as prescribed? You can do it safely, it's just going to take you a little longer than you'd prefer. Go get it! We are all there at some point and finding out what you're capable of is part of what makes CrossFit so great. Get with your coach and make a plan that's best for you. That's what we're here for!

WOD:
EMOM 25 minutes
1 Snatch (75/45)
20 Double Unders
*Add (20/10 lbs)every minute
*One attempt every minute. If you fail, drop (20/10) and attempt again. Score equals number of rounds completed plus sucessful attempts. You only get a round completed score on your first attempt at that weight.