8 minutes to complete:
Max rep Deadlift @ 315/205
Then (immediately after), 10 minutes to complete:
Max rep Power Clean @ 225/155
Then, 12 minutes to complete:
Max rep Overhead Squat @ 135/95
Today, I want to talk a bit about scaling workouts (especially because the WOD today might be something that has struck fear into the hearts of some of you) and offer some helpful reminders about why we do it. I know we’re all aware of the fact that CrossFit is a functional workout that can be scaled to accommodate any level of fitness and that is part of the reason that it is such a great training program…it’s accessible to EVERYONE. We offer scaling options to ensure that everyone who walks in our doors can get a good workout and do so safely. We don’t want to make someone try and lift a weight that is too heavy or run so far that it takes them 45 minutes just to complete the workout. But why do we scale some of you, even if you can perform the movement or lift the weight as RX?
There are a variety of reasons why you may be scaled on a day that you think you can handle the RX workout and none of them are meant to make you feel bad about yourself or less capable. We may be scaling you due to time constraints…yes, you can physically do 100 pull ups, but it may take you twice as long as everyone else and run you over the allotted hour of the class. Obviously, we don’t want you to still be working long after everyone else has cleaned up their space, reported their score, and mixed their recovery shake.
We might be scaling you to maintain your intensity. Yes, you may physically be able to do prescribed weight on Fran, but if it takes you 20 minutes to complete it because you can only do one thruster at a time, it really isn’t Fran anymore because we all know that Fran is supposed to be short and ugly and leave you gasping for breath at the end. We may be looking for a “sprint” type of effort and this is why you get scaled…to keep you moving fast.
We might be scaling you for technique sake. Yes, you can consistently deadlift the RX weight but every time you address the bar, your back gets loose and you’re no longer using good technique. What kind of coaches would we be if we allowed you to continue to work with bad technique and run the risk of injury due to an unsafe movement? Sometimes, we’ll back you down to clean up your technique and when you can consistently perform the movement with solid skills, the RX version of the movement will ultimately be better and easier for you.
Finally, we may choose to scale you in the opposite direction and push you harder than you want to be pushed. We may take away a band from your pull ups or throw an extra set of tens on the bar. On days like this, you may end up being slower than everyone else or get fewer rounds in an AMRAP. This is not a punishment! We’re challenging you because we see that you’ve gotten stronger or are ready to develop a new skill set and we want to give you the opportunity to apply that in a workout.
Whatever the reason, just know that the coaches scale you to make sure that you get the best workout that you can. We’re here to keep you safe, develop and improve your fitness, and hopefully, give you a great experience every time you walk in our doors.