Wednesday 171108

This Saturday there will NOT be a 6a OLY Class, it will be at 7a instead this week only. 

Oly Class Wednesday at 615p!

What is intensity? It is the independent variable most commonly associated with maximizing the rate of return of favorable adaptation. Excuse-a-what? Intensity is what gets you the results you seek. If the WOD was 100 pull-ups, in as much time as you need, it is very fair to say someone would take an entire hour, if not more, to do those 100 pull-ups. Doing 100 mechanically sound pull-ups in an hour is more like skill work, allowing someone to take any needed rest to assure every pull-up is a good one. But the lack of intensity does not favor adaption to improving the ability to do a lot of pull-ups in a short period of time. On the flip side, if the WOD is 100 pull-ups, in 3 minutes, no matter the cost. People will move, things will get intense but I think this time we can agree, there are many that would be hucking their body around the pull-up bar doing things that look nothing like a pull-up. This excessive intensity at the expense of sound mechanics also does not favor adaptation,  because constantly doing a movement really bad over and over and over again will not one day make you good at that movement. So what are we suppose to do? How do we blend these concepts? We scale the intensity to meet the individual person’s needs. Intensity comes in all forms: more weight, more reps, more time. So to scale someone we can lighten the load, take away a few reps, shorten the time. We can even change the movement or assist the movement. No muscle-ups? We can work on the parts that make up a muscle-up, pull-ups and dips. No pull-ups? We can assist the movement with jumping, bands, or using ring rows. We want you to move well, we want you to keep moving well throughout the workout, and we want you to keep moving well throughout the workout with as much intensity as possible. 

CrossFit is infinitely scaleable. Scaling does not mean we are weak, less of an athlete, or somehow inferior. Scaling is a tool used to help us grow as athletes, increase our strength and capacity, and keep us safe. If you are new to CrossFit, fresh from the foundations program, you may be given fewer rounds, reps, or weight. If you were once a collegiate athlete and find yourself de-conditioned and getting back into working out, you may be given fewer rounds, reps, or weight. If you are recovering from an injury, along with the above, you will also get modified movements to support your rehabilitation. Scaling should never be looked at as a negative thing or something to be avoided at all costs. 

Dynamic Warm-Up – Mobility

Prepare  for..

A. WOD: 

3 sets

6 min on, 3 min off  

A1.  Row 1000/700

25 wall balls 20/14, 14/10, 10/8

Max KBS G/B, B/Y, Y/O


A2.  Bike 2/1.5 miles

25 wall balls 20/14, 14/10, 10/8

Max Box Jump 24/20, 20/16, 16/10

These should be jumped, not stepped, so scale as needed. Barring injury of course.


A3.  Ski 800/600

25 wall balls

Max T2B


3 scores, 1 for each “max effort” piece

The row/bike/ski portions need to be terminated after 4:30 at the very latest. Ideally it’s about a 4 min effort, give or take.


B. Above and Beyond:

B: muscle up drills, 10-15 min

C: rotate for 3-4 sets

C1: Supine GHD hold, max time

Like a GHD sit up, hold yourself parallel to the ground, legs straight, hollow trunk

C2: top of pullup hold, max time

Be sure to keep a long neck, don’t sink into your shoulders

C3: prone GHD hold

C4: Top down glute bridge dumbbell bench, 8 per side

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