It’s all in the scale


Nick | 10/22/2014 | 5

image

Each day we post programming on the blog and on the whiteboard, it’s there as a guide. It’s a foundation for our training – a structure we use to build our abilities.  The term “scaling” in CrossFit might color our efforts as seemingly less valid, but this is not the case.  Each one of us is an individual who comes into class from a different place and as a different person each day.  Our training needs, while similar in many ways, will differ at least a little.

Today’s skill work is to climb a rope 12 times across 12 minutes.  For some, this is a daunting task.  If we break down the movement and find the parts we struggle with the most, we’ll be able to make manageable work of what might seem like a near impossible task.  Some of us will be focused on our grip, whether it be our hand or leg grip (or both).  Some might spend time working their ability to raise their knees high while they hang from a rope and still be able to control their feet.  Some might be working on a more challenging foot hold, or perhaps legless rope climbs if that’s what it takes to find a challenge.

Similarly, we have set a scale for today’s WOD (taken from mainsite) that will allow everyone the opportunity to focus on double unders regardless of how good we are at them while still keeping the workout in the desired time domain.

So even though everyone who comes in today will be doing the same workout, everyone will be scaling in some way (up, down or laterally) to maximize the benefit of today’s training.

EMOM 12
Rope climb
(use hardest scale/version possible)

WOD: mainsite 141010
21-15-9
Front Squats (115/75)
Shoulder to overhead
*start each of the three rounds with 100 double unders or 2:00 ME double unders

Check out our article in boxpromag.com! 

PARKOUR!!! Constantly varied means being ready for anything. So whether you are bounding over desks in your office or dreaming of becoming an American Ninja Warrior, On Saturday, October 25th from 11:30am-1:30pm CrossFIt Fenway is hosting a Parkour seminar! Parkour is the physical discipline of training to overcome any obstacle within one’s path by adapting one’s movements to the environment. We will have three professional Parkour instructors on hand. These guys really know their stuff and have worked with CrossFit Games athletes to add some constant variance as they prepare for the unknown and unknowable. The seminar is capped at 30 people and is $50 to attend. All are welcome, so please invite friends and family, but space is limited, so e-mail Mandy to sign up! See you Ninja Warriors there!


5 comments for “It’s all in the scale

  1. Ben PC says:

    Rope climbs: just regular ‘ol rope climbs
    WOD: 13:22 @ 75#, ME doubles

    Ugh, the double unders were more an exercise in frustration than anything else.

  2. Ben PC says:

    Also, it should be noted that Joanna PR-ed her rope climbs LIKE A BOSS

  3. Lydia says:

    Rope climb: 1 full, several partial. Hey, that one was my third ever; I’ll take it.
    WOD: 13:31, being generous with myself on what I called “double under” time. Still no DUs since 14.1. And S2OH at 45#, which seemed like it should be easy, yet was plenty challenging.

    Great work (as always) from Amos and our newbie this rainy morning!

Comments are closed.