Comments on: Wednesday WOD, 2/24/10 http://crossfitseven.com/2010/02/wednesday-wod-22410/ Tue, 22 May 2012 02:05:28 +0000 hourly 1 By: andrew http://crossfitseven.com/2010/02/wednesday-wod-22410/#comment-1784 andrew Thu, 25 Feb 2010 15:02:41 +0000 http://crossfitseven.com/?p=886#comment-1784 Is that a PR for Brownies, Candice? Smoking fast. Im just wondering if you cheated on the ingredients therefore burning some of the brownies. Make sure and tape it next time. Is that a PR for Brownies, Candice? Smoking fast. Im just wondering if you cheated on the ingredients therefore burning some of the brownies. Make sure and tape it next time.

]]> By: Amie http://crossfitseven.com/2010/02/wednesday-wod-22410/#comment-1782 Amie Thu, 25 Feb 2010 12:44:11 +0000 http://crossfitseven.com/?p=886#comment-1782 Candice - I couldn't agree more - great post!. Andrew, you are right too. Scaling a WOD is a great way to maximize your power output for a WOD. If the top athletes do this WOD under 20 minutes, your goal can be to scale whatever you need to in order to achieve that same time frame (and thereby maximizing your power output). You have to decide before any WOD what your goal is. Is it maximum time and power output? If so, you may need to scale the WOD in order to get the most benefit. Is it to do Rx'd, so that you can see how you compare? If so, realize it may take you a lot longer, and you may not get as many gains. Either way is great, and all of the coaches will help you achieve either goal. Please don't ever be afraid or embarrassed to scale a WOD (if those are the right words)...I know when I first started CF, I would always apologize for doing "less than" what was prescribed. I didn't understand that scaling was a way to get the most benefit for me for that particular WOD. The best thing you can do sometimes is scale a WOD because you get the most benefit in the long run by doing so. Candice – I couldn’t agree more – great post!. Andrew, you are right too. Scaling a WOD is a great way to maximize your power output for a WOD. If the top athletes do this WOD under 20 minutes, your goal can be to scale whatever you need to in order to achieve that same time frame (and thereby maximizing your power output).

You have to decide before any WOD what your goal is. Is it maximum time and power output? If so, you may need to scale the WOD in order to get the most benefit. Is it to do Rx’d, so that you can see how you compare? If so, realize it may take you a lot longer, and you may not get as many gains. Either way is great, and all of the coaches will help you achieve either goal.

Please don’t ever be afraid or embarrassed to scale a WOD (if those are the right words)…I know when I first started CF, I would always apologize for doing “less than” what was prescribed. I didn’t understand that scaling was a way to get the most benefit for me for that particular WOD. The best thing you can do sometimes is scale a WOD because you get the most benefit in the long run by doing so.

]]> By: Lori http://crossfitseven.com/2010/02/wednesday-wod-22410/#comment-1779 Lori Thu, 25 Feb 2010 05:38:03 +0000 http://crossfitseven.com/?p=886#comment-1779 All the "Roosters" showed up for today's WOD - difficult OR scaled down. The scaled down version was good enough for me?*#**!! 17.40 as rx'd (less a few lbs.) All the “Roosters” showed up for today’s WOD – difficult OR scaled down. The scaled down version was good enough for me?*#**!! 17.40 as rx’d (less a few lbs.)

]]> By: Candice http://crossfitseven.com/2010/02/wednesday-wod-22410/#comment-1778 Candice Thu, 25 Feb 2010 03:17:17 +0000 http://crossfitseven.com/?p=886#comment-1778 P.S. Brownies for time rx'd in 15:02 P.S.

Brownies for time
rx’d in 15:02

]]> By: Candice http://crossfitseven.com/2010/02/wednesday-wod-22410/#comment-1777 Candice Thu, 25 Feb 2010 03:15:32 +0000 http://crossfitseven.com/?p=886#comment-1777 I agree with Andrew regarding a scaled version of each WOD; however, anyone who needs to scale should not avoid a WOD because it contains movements that they cannot do, cannot do well, or just do not like. I have noticed that since coaching here at CF Seven that when particular movements are in a WOD, few people will show whenin fact the opposite should occur. If you struggle with something (for an example, a muscle up) there are different ways to train each movement and I would be more than glad to help you learn. Learning does required scaling, but you have to start somewhere. The bottom line, again, not showing to WOD's that contain movements you cannot perform will never help you learn them. Get to classes with your weaknesses and soon your weaknesses will become your strengths. I agree with Andrew regarding a scaled version of each WOD; however, anyone who needs to scale should not avoid a WOD because it contains movements that they cannot do, cannot do well, or just do not like. I have noticed that since coaching here at CF Seven that when particular movements are in a WOD, few people will show whenin fact the opposite should occur. If you struggle with something (for an example, a muscle up) there are different ways to train each movement and I would be more than glad to help you learn. Learning does required scaling, but you have to start somewhere.

The bottom line, again, not showing to WOD’s that contain movements you cannot perform will never help you learn them. Get to classes with your weaknesses and soon your weaknesses will become your strengths.

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