Two Minute Tuesday: Why we scale?

AaronCrossFit

default-featured-image
There was a CrossFit Journal article written titled, “Consistency Before Intensity,”  (full link here, http://library.crossfit.com/free/pdf/34_05_Consistency_Intensity.pdf). In this article the author talks about the true basics of CrossFit and what truly affords us the opportunity to see some of the best results in the history of the fitness world! Below are 4 points copied directly from this article that I feel shed some light on the finer and more important parts of CrossFit; scaling! I also firmly believe that if you have never scaled a movement, weight, time, reps, etc, then you have truly never done “CrossFit” or even properly trained, for that matter. These sort of “adjustments” or scales, or modifications are just as important to a training routine as the barbell is. Please understand that! If you ever have any questions or want to talk about any of this or anything else in more depth, please let us know, crossfitlwr@gmail.com
Otherwise, check out these 4 points:
“1. Focus on the volume of work prescribed, not on the loads. The Workout of the Day is designed for the fittest of the fit. Unless you’ve been doing CrossFit for years—or unless your genetic code has something that mine doesn’t—I suggest making reps a higher priority than loads. The cardiorespiratory stimulus of completing the prescribed reps at a reduced load seems to be equivalent to or greater than that of taking the significant extra time and rest to get through too-heavy loads, and this strategy leaves something in the tank, which I think is essential for healthy, long-term training. For example, “Diane” consists of 21, 15, and 9-rep rounds of 225-pound deadlifts and handstand pushups. I recommend disregarding “225-pound” and “handstand” if they feel unmanageable and instead choosing loads that allow you to complete the workout, whether in complete sets or reasonably broken ones. (“Handstand” in this case is essentially a load designation. Piked [inverted and bent at the waist], feet-raised [toward a handstand], standard [horizontal], and feet-lowered [as in upward-facing stair push-ups] are all legitimate ways to scale pushup loads.)
2. Scale prescribed workouts according to bodyweight. If full-load workouts are nearly within reach, I suggest scaling them according to bodyweight before attempting the full prescription. In general, I assume that the WODs are designed around a 175- pound male and then scale the loads appropriately for my bodyweight. To determine my personalized WOD load, I multiply the prescribed load by a modifier of 0.88 (my 154-pound weight divided by the 175-pound model weight). So for me, “Diane” would consist of a 198-pound deadlift and handstand pushups. (Age and gender may also be sensible modifiers.)
3. Use speed as an intensifier before weight. Once a personalized WOD has been achieved, I make a faster result, rather than an increase in weight, my goal on subsequent performances of that WOD. I find it much more rewarding to shave seconds than to struggle under more plates. Subsequently, faster times increase my motivation for each workout. The thought “my work-to-weight ratio is higher” is a better motivator than “I’m not as strong as I want to be.” (However, this is a personal bias based on my sport of choice. Focus on weight if that’s where your priorities lie.)
4. Most importantly, low motivation does not necessarily mean that you’re lazy. Lowered motivation may be your body’s way of recruiting your emotions as a messenger that it needs a break. I suspect that most CrossFitters are action-oriented people, so a day or two of sloth or lethargy may not mean you’re a slacker. It could be precisely the necessary Workout of the Day for you. When I can ignore my ambition and listen to my body on days like this, I often discover that “yeah, my legs are pretty heavy” or “man, it hurts just to lift a Coke can.” Best of all, a few extra rest days mixed into a full workout schedule often brings the snap back. It could be the difference between a workout that is a chore and one that sets a new personal record.”
Again, to read the full article, go here, http://library.crossfit.com/free/pdf/34_05_Consistency_Intensity.pdf

SWOD
50m 1-arm OH DB Carry
work up to heaviest for each arm
WOD
4 Rounds
18 Air Squats
9 Front Squats (115/75)
50m 1-Arm OH DB Carry