CrossFit Florian

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Thursday

January 25, 2012 by Beau

LBNC – Week 4

 

 

Back Squat

5-5-5

 

21-15-9

Back Squat  225/135

Push ups

 

L2   155/105
L3   105/75,  Modified Push ups

 

Scaling

We would like to explain the two reasons why we scale the WODs the way do. #1) we scale for safety.  The new Crossfitter, in shape or deconditioned, must start with a lighter load (weight, rep scheme or time domain) than Rx’d. We require you to exhibit an understanding of the movement, FORM.  Once your form is solid, you must CONSISTENTLY  demonstrate it before we allow you to increase the load. You must also CONSISTENTLY attend CFF.  “Popping in” will not prepare your body and mind for the required INTENSITY CrossFit demands.  So, we recommend a scaled version of the WOD by posting a L2 (level 2) and sometimes a L3 (level 3) option.  A Coach will assist in assigning you a level but you must also take ownership of your fitness. Everyone is required to keep a journal and document Strength & WODs.

“sound technique is the most efficient and effective road to fitness” – Greg Glassman

#2, we scale for work capacity.  If a movement is too challenging (double unders, pull ups, rope climb) or a lift too heavy, we must adjust to perform the WOD. By individualizing a WOD, the athlete is able to finish the workout as it was intended. WODs are designed to be sprints, 20+ minute beatdowns, heavy, light and everything in between. Every athlete has a weakness and scaling allows the proper time domain to be achieved.  For example, Fran is not intended to be a 25 minute WOD. We scale accordingly to make it a sprint by using modified pull ups and lighter thrusters.

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Comments

  1. ktruehart says

    January 25, 2012 at 8:38 pm

    Nice job 5:30am class, looking good! I am looking forward to the day I don’t have to scale my WOD’s 🙂

  2. Dallas says

    January 26, 2012 at 9:57 am

    Always fun doing back squats. Got 205 with a bit of a stumble on the second rep. Can’t wait until i can move some real weight around. 4:58 with 155 on the WOD, got pretty tough to maintain form on those squats! Nice job to Mike Feeney getting 225 by accident haha

  3. Akc says

    January 26, 2012 at 2:36 pm

    I really like the strength WODS, was able to make it through the push ups only dropping to my knees 3x…big improvement for me 🙂 haven’t done bs in awhile 155/95 wd

  4. Akc says

    January 26, 2012 at 2:46 pm

    Oops I meant 145/95 WOD 🙂

  5. Veda says

    January 26, 2012 at 7:50 pm

    Last months push up challenge came in real handy today!! Good one, I enjoyed it(after the fact)…lol

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