Scaling
The WOD's over the last two days are great examples of the importance of proper scaling. Tuesday was "Fractured Fran", and was meant to be a workout that you pushed hard all the way through. For some, that meant that they even though they could do the weight as Rx, they probably should have scaled down to move through quicker, and get used to the feeling of not resting and keep pushing through.
Wednesday was DT, a hero WOD that was meant to be heavy. A number of people said afterwards that they should have gone heavier, and their times reflected that. No, you don't want it too heavy so you have to rest after each rep, but it should stil be hard in the later rounds.
If you have been coming in for a while you should have a pretty good idea of where you should be for most workouts. Some people (mostly ladies) err on the side of going too light, and some (mostly guys) tend to go too heavy, and the times reflect it. So talk to your coaches before and after the workouts, and make notes in your journal! Proper scaling of the WOD will result in maximal power output!
Everybody loves weighted pushups!
2 Comments:
An old CFJ entry that hits on a few good points:
An effective approach
In gyms and health clubs throughout the world the typical workout
consists of isolation movements and extended aerobic sessions. The
fitness community from trainers to the magazines has the exercising
public believing that lateral raises, curls, leg extensions, sit-ups and the like combined with 20-40 minute stints on the stationary bike or treadmill are going to lead to some kind of great fitness.
Well, at CrossFit we work exclusively with compound movements and shorter high intensity cardiovascular sessions. We’ve replaced the lateral raise with pushpress, the curl with pull-ups, and the leg extension with squats. For every long distance effort our athletes will do five or six at short distance. Why? Because compound or functional movements and high intensity or anaerobic cardio is radically more effective at eliciting nearly any desired fitness result.
Startlingly, this is not a matter of opinion but solid irrefutable
scientific fact and yet the marginally effective old ways persist and are nearly universal. Our approach is consistent with what is practiced in elite training programs associated with major university athletic teams and professional sports. CrossFit endeavors to bring state-of-the-art coaching techniques to the general public and athlete who haven’t access to current technologies, research, and coaching methods
– Jesse on February 17th, 2011 at 12:36 pm
OHS: 135-155-185(3)
WOD as Rx: 5:21
– Jesse on February 17th, 2011 at 5:23 pm