On the subject of scaling…

By 06/08/2012 wod

Leif just LOVES running, can’t you tell?

Scaling

Each day we’ve got the WOD (Workout Of the Day) up on the whiteboard.  Some days, you may look at the board and say “Wow Coach, that’s a little spicy for me.  Not sure I can do 50 reps of 315lb deadlift quite yet.”  No problem!  Usually we’ll write up a scaled version of the workout right next to it.  The scaled workout will usually contain the same movements as the WOD, just with less weight or fewer reps.  If the workout involves a heavy lift element (Snatch, Back Squat, Press, etc) expect us to spend time teaching you technique and skill work if you’re not ready to pick up the barbell just yet.

Think the scaled version might still be too much?  Just speak up- we want you to be responsible for your progress, and that includes not hurting yourself!

That being said, keep in mind that intensity will drive your results.  Remember the cliff!  The closer you can get yourself to the edge of that cliff, the better your results will be.

Have you signed up for Nutrition 101 yet?  It’s free for members, and $20 for non-members.  If a member has a guest they’d like to bring, call us and we’ll work something out.  Also, all visitors who sign up for the class will be invited to stay and join us in the 10am workout!  Get your knowledge on, then get your game-face on!

WOD 6/8/12

12min to establish 1RM Hang Snatch, then:

5rds

3 Hang Power Snatch @ 80% of above

6 Box Jump (30/24)

200m Run

3 Hang Squat Snatch @ 80% of above

6 Box Jump (30/24)

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