LBNC – Week 4
Back Squat 225/135
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.