**NO YOGA TONIGHT!!! ROBIN WILL BE BACK NEXT WEEK**
**OLY CLASS W/ COACH CHIU 1PM TODAY**
**WE NEED A FINAL COUNT FOR THE BAR-B-Q BY FRIDAY!!**

I read the article below in the CrossFit Journal and thought it would be good to share. It is important that we understand scaling load, reps, movements etc  for our WOD’s. RX’ing WOD’s can be a great long term goal, but properly approaching and executing a workout is much more important.

Scaling: How Less Can Be More
By Clea Weiss
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.

READ THE FULL ARTICLE HERE: http://www.crossfitsmyrna.com/pdfs/CFJ_CleaWeiss_Scaling.pdf

WARM UP

1000m row/800m run (one or the other)
Group Squat Prep

STRENGTH

Climbing Squats

OHS
5-5-5
Front Squat
5-5-5
Back Squa
5-5-5
*Increase weight on every set

WOD

10 MIN AMRAP

10 KB Swings 50/35
10 Pull ups
200m Run

About crossfit22

Trainers: Kathy Gunther 801-652-4745 Liz McBride 801-913-4096

4 responses »

  1. Joni says:

    4 rounds. Pullups…my nemisis today…got to get better..just have to.

  2. Christy says:

    5 rds + 10 reps
    Guess I need to run also 🙂

  3. Amy E. says:

    5 completed rounds + 20 reps RX. I guess I better run next time 🙂

  4. DWJ says:

    40lb ball smash instead of kb

    5 rounds + all smash and all PU

    Next time actually run, wimp. Can finish at least 6, close to 7 if you run, not jog

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