The Dreaded Navicular Drop, aka Knee Collapse
I'm sure you've noticed - we've been fine-tuning and limiting our scaling options. We are doing this to normalize things for both coaches and athletes, providing a specific spot for you to be in for each workout.
If you truly believe that we've scaled you too light, trust your coaches and smoke the workout! Think 65# is too light for you for Fran, Mr. Studmuffin? Then smoke a sub 4:00 Fran. Can't do that? Well then 65# is just right for you! It's not always a strength issue, or endurance issue. It's everything put together. Workouts are written with a certain metabolic response in mind. The Birthday Workout (5 RFT: 15 DL, 12 HPC, 9 FS, 6 Jerks 135/95) is not meant to be a 30:00 workout, period. You might think you're Mr. Jack Nasty Strong Man, but if it takes you 30+ minutes, you've gone too heavy. Anyway, we don't have any Mr. Jack Nasty Strong Men at CrossFit Blacksburg, so you're not all that. And if you were, and it took you too long to do that workout RX'd, your stamina and CRE are completely lacking. So work those domains, then do the WOD Rx in 20 minutes. Conversely, lady, if you think that 65# is too heavy for you, yet you finish the workout in 12:00, you didn't go heavy enough. As I said, certain workouts have specific goals. The Birthday WOD should take between 16:00 and 25:00. If you're out of that range, you're not doing the workout correctly. Work your weakness, and get better!
A cadet was "forced" to scale the weight on a specific workout last week. He resisted, but followed instructions (as all cadets, and everyone else for that matter, should). After the workout, he thanked me for making him do a lighter weight. My response? "Yeah, we actually do know what we're doing."
Mobility Homework - Dropped Navicular
4 Comments:
I love this blog and others you have done recently on scaling. Another benefit to scaling is that I can concentrate on proper lifting form/technique and reduce the potential for injury. Keeping my body injury free keeps me working out. It is a great cycle to be in. And by the way, Amy, your terms of endearment such as … Mr. Jack Nasty Strong Man … . crack. me. up! Thanks for the laugh!
– Joe Sardello on February 6th, 2012 at 9:20 am
Mr Jack Nasty…either something to aspire to or a name pulled from a certain type of movie?!
– gray beard on February 6th, 2012 at 12:11 pm
New paleo slim jims, et al are amazing!
WOD 7+0 Rx
– Josh on February 6th, 2012 at 3:51 pm
this blog post cracks me up in so many ways… don’t be that guy/girl!
– Jesse on February 6th, 2012 at 9:55 pm