10 Minute AMRAP:
1 Arm KB snatch from floor to overhead (53 lbs for men, 37 lbs for women)
You may alternate arms in any manner
Scaling Isn’t Just for Grandma
The 2010 Games Workouts Announced – But Not Really
Power Snatch 1 RM 195#
GHD Sit Ups 3×15
On the minute
Perform the following on the minute for 8 minutes:
2 Power Snatches @ 80%-85% of 1 RM
3 Handstand Push Ups
For every round not completed, complete 1 minute of Kalsu.
Used 165# died on minute 7. 1 round of Kalsu: 5 burpees followed by max rep thrusters @ 135# for 1 minute. 6 thrusters total.
Cool article and good post Katherine. Read this one Will.
Yeah, yeah… I know. There are some things that I HAVE to scale on because I just can’t do it, then there are the things that I can do, but it may take me longer than someone more fit.
I just hate the fact that I have to scale sometimes. I get the idea about keeping the intensity high though. I’m on board.
170 reps at 16 kg
Loved the Scaling Isn’t Just for Grandma article. Like, the author, I wanted to do As Rx’d as quickly as possible. After last weekend’s Cert, I realized the importance of scaling for intensity and am trying to incorporate that mentality into my workouts. This also seems to be helping with my asthma.
Rx’d 86 reps. Stayed at a fairly steady pace the whole time. I’m not sure if scaling would have increased my total power output or not.
116 reps at 16 kg
My shoulders are on fire and my lower back is fine, so I guess I did it right, even though Jake had to chastise me for not locking down my core.
Great article and good timing for me personally. I could use an ego check for attempting rx’d for the majority of the wods. Yesterday’s wod is a good example. Looking back, finishing 20:09 as rx’d is stupid and misses the intention of the intensity.
Question for the coaches and anyone who want to part with 2 cents:
What would have been a better scale for yesterday’s wod? Reducing all the reps from 10 to say 7, yielding 70 total reps of each or performing 2 sets of 10 rounds x (5 pu, 5 rd, 5 situps, 5 squats) with say a 60-90 sec rest between sets, yielding 100 total reps of each? Both scaled options with a finish goal of sub-13.
Either way I think the Zatsiorsky formula for scaling is going to be very useful too. Although it will be a hit to the pride regarding Fran because my last Fran time as rx’d was 6:23, which I thought was pretty decent. But according to the article I should be doing Fran at roughly 75 pounds because my last 1RM Thruster on 10/07/09 was 125 and my last 3RM Thruster was on 3/27/10 at 135.
I scaled yesterday based on the June 11th workout that I did RX’ed, but didn’t complete. The June 11 WOD looked doable, but I broke down around the 6th round with push ups.
Yesterday I took that result and scaled to half reps on both Pull-Ups and Ring Dips, since I always tank on upper body, and finished. More than finishing, I never stopped moving and PUs were unbroken plus 5 rounds of unbroken RDs.
Feel free to correct me on this if I’m off. If you look at it from pure output I had 75 reps on Will by the time I finished. I’m not picking on Will at all because I know if he would have scaled to the same place I did he would have been way out in front of me.
Will did 8,8,8,8 – 320 total
I did 5,5,10,10 – 300 total
Will had 320 reps in 23:00. If you average it out he would be roughly at 225 at 16:20, which is where I finished with 300 reps.
All that to say I’ve been scaling a lot since around the beginning of March and have seen some dramatic increases in strength and stamina. I like the idea in the article that scaling will bring you into the RX’ed realm because I can see it. I’m not quite there, but the improvement with scaling is showing.
I wish I had scaled the same way you did yesterday, Rob. I hit a point where I was hitting muscle failure on the ring dips. After my hands started ripping, my pullups slowed way down.
Actually, if I had it to do over again, and my goal was intensity, I believe scaled to 5 reps all the way across would have been more my speed yesterday. Especially considering my attendance over the last several weeks has been crap.
Don’t get sucked into thinking this is a majic formula for crossfit. It is the basis of our scaling methods but it’s not exact. The point is to spend the majority of your time movig weights quickly, not standing around looking at your bar. I would think a 75 pound Fran might be a good idea to try but you are already reasonably fast. It’s also a good idea to just suck it up and grind through it sometimes. Yesterdays ring dips might have been a good example of a time to do this, but if you were to scale that one the best method would be to go slighty fewer reps on the hardest movements for you, like 7 pullups, 5 ring dips, 10 an 10. Any change to number of rounds would be for someone who just couldn’t handle the volume of work and length the workout which would primarily be reserved for a beginner lacking the capacity to stay fast for 10 rounds.
I decided to start back today and after the warm up and starting a good sweat I was already hooked again. Really missed the last 6 months. 118 reps at 16kg – felt good with form and weight – now I can’t move my shoulders! Anybody seen patent leather blue weight lifting shoes?
Glad to have you back! Missed ya! You going at 11:30am?
Nice article hyperlink Katherine,
I have been taught extensively how CrossFit can be scaled for the pediatric to the geriatric but it is hardest to do for the EGOatric in the middle. That is the toughest!
Scaling by reps, weights, time, exercise variation etcetera is a must in some shape or form for all athletes as the mature and reach higher levels of increased work capacity across broad times and modal domains. I have seen some varying paradigms that cover this out of other journals, but not this specific one. So thank you again Katherine as this is definitely something to add to the Coaching toolbox and implement in an eclectic fashion based on each athletes abilities. Train Hard, Train Smart, Train to Survive! Dennis
Scaled w/ 12 kg. #127, (And I have pretty bruises on my forearms…)
170 Reps (alternating arms) Scaled down to 16kg.
Welcome back Jason…. see ya Monday.
Ran the HSVCC 5k course
ran at leisurely pace and was really thinking about pose and proper foot placement. Learned a few things about running downhill….still pretty much clueless on the rest. So..so hot and dry today.
I got to 30 reps with the 20kg kb before something went wrong with my left shoulder, then did 132 with the 16kg kb and didn’t feel any more pain in my shoulder, and right now, it still feels fine. No idea what it was, but it hurt like hell on two consecutive reps and then went away with the lighter weight. So 162 total reps.
I’ll be in Denver all this week and stopping in at Crossfit Castle Rock and Crossfit Roots in Boulder to workout while I’m on vacation. They don’t follow mainsite so it’ll be interesting to see what they come up with.
Supposed to be Power Cleans for us today (5-5-3-3-2-2-2-1-1-1) but wound up being neither for me…power nor clean, that is.
Warmed up ok w/ 115 & 135, then jumped to 165 (cause it was there) and only got 1 of 3…the guys I normally work with when we go small group like this blasted waaaay past me (185, 225, & up), & none of the other groups were even close, & it was getting late (long warm up), so I called it a night & went back to the office.
Serious form help needed! Hopefully I’ll be there 4 weeks from today…woohoo!