Seven rounds for time of:
10 Handstand Pushups
10 Squat Cleans (95 lb./65 lb.)
10 L-Pullups

Post time to comments.

I’ve heard several of CF7ers apologize lately….”I’m sorry, but I have to scale ______”, or “my score doesn’t count like everyone else’s – I had to scale, sorry.”

First of all – stop apologizing! Our goal for you is to give 100% effort every day. If you do that, you’ve done the WOD as intended, and you have nothing to apologize for.

Ok, let’s talk scaling….I didn’t fully understand scaling until a particular WOD – it was some nasty combination of 150 wall balls, pullups, and something else. The WOD was designed to be completed in maybe 20 minutes, but when I was half way through the prescribed reps, I hit the 30 minute mark. Ryan and Dutch were trying to encourage me and give me advice, but I didn’t want to hear it. I yelled at them, started crying – it was bad all the way around. I completely melted down because I was trying as hard as I could, and I felt like I wasn’t getting anywhere. I also was well into “diminishing returns” and taking forever to complete the WOD. However, I learned more in that WOD than any other.

After I finished, Dutch asked me, “What could you have done differently to make that WOD better?” In talking with him, I realized that scaling didn’t mean “doing less” – it meant altering the WOD in order to generate a certain power output. It didn’t matter that I could do the prescribed 150 pullups if it took me 30 minutes to finish. What I should have done was scale the number of pullups, push really hard on everything else and finish strong. But, I learned that after the fact 🙂

So, when do you scale?

That’s a tricky question because the answer is “it depends”. What is your goal for the WOD? There are a couple of trains of thought on this….you either want to lift the prescribed weight (and maybe go slower), or you want a great time and high power output (which may mean you need to scale the WOD – not always, but sometimes).

If your goal is to generate a high power output and maximize the benefits for a WOD, you may need to scale weight or reps to finish a WOD in a set amount of time. For example, Fran was meant to be completed in under 5 minutes, and the very best CrossFitters finish in 2 minutes (or thereabouts). You may be able to lift the prescribed weight for thrusters (95 lb./65 lb.), and you may be able to do all of the pullups, but if it takes you 10 minutes to complete Fran as prescribed, you should consider scaling either the weight or the pullups (use a band, for example) in order to finish under five minutes. (And before you convince yourself that doing “less” weight on Fran will make it easier, just try it and see what happens.)

When you scale anything, remember a few things:

1. Every CrossFitter scales something.
2. Leave nothing undone. If a WOD completely destroys you, think about next time letting go of “Rx’d” and scale it for a better time and/or high power output.
3. Stop apologizing. Scaling doesn’t mean you’ve done less. It means you have generated high power, and in the long run, that will benefit you more.

If you have questions about scaling, ask your trainers – they know your strengths and weaknesses and can best advise you based on your goals.

Tuesday WOD, 5/11/10

4 thoughts on “Tuesday WOD, 5/11/10

  • May 11, 2010 at 7:32 am

    This should be no problem after all the pushing exercises we did yesterday…

  • May 11, 2010 at 8:02 am

    I did this WOD yesterday (main site), and I really liked it! It’s a good one! I did 75# and butterfly pullups – 25:00ish, 5 rounds

  • May 12, 2010 at 7:49 am

    5 rounds of kipping HSPU and sloppy L-pullups in 28:30. Pretty gnarly WOD.

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