Eight rounds for time of:
10 Box Jumps
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Had an interesting conversation yesterday afternoon…..we were talking about scaling, and there is an interesting phenomenon that every CrossFitter has to experience to really understand the value of scaling. There will be one WOD you encounter that the CrossFit gods throw at you, full of movements and weights you know you can do….however, it is some nasty combination that in reality, completely destroys and breaks you. It’s your introduction to leaving your ego behind and scaling because in the long run, it’s the smart thing to do.
Here’s my story (and I took longer than others to understand scaling because I am stubborn that way…)
Shortly after Ryan opened CrossFit Seven, I did a workout consisting of 21-18-15-12-9-6-3 of wallballs and pullups. Doesn’t sound too bad right? At the time, I had just learned to string multiple pullups together, so this WOD was going to be my first real test, and fortunately for me, there weren’t many people around to witness the disaster that was about to take place…..I should have finished the WOD under 20 minutes, but when I hit 20 minutes and had barely made it halfway through, I knew I was in trouble.
When I hit the 20 minute mark, I was struggling with the pullups BADLY. I had ripped my hands, had zero grip, and I was doing singles, maybe two at a time. I was getting no where fast, and I knew at that point, I should have scaled the pullups. The worst part was yet to come….
The farther I got into the WOD, the madder I got that I was struggling with stringing the pullups together. I was asking myself over and over, “Why can’t you just string them together?? Everyone else can, so why is it so hard for you???” I wanted to quit, but had convinced myself that I was too far in to quit, that no matter how long it took, I was going to finish. I was beyond frustrated that I knew, KNEW, I could do the pullups, but they were getting the best of me…and that’s the point I lost it….Ryan, being the encourager that he is, comes by and says, “Amie, string the pullups together! It will be easier.” And poor Ryan, who was trying to be encouraging….I came unglued.
I started yelling at Ryan, and I was so frustrated I started crying (in the middle of the WOD!). I’m pretty sure I yelled at Dutch and Erik too. It was completely awful. When I finished, my time was more than 30 minutes, and I walked out of the back door and around the block, crying the entire time because I was so incredibly frustrated (and I’m not a cryer, so I was really embarrassed about it all).
However, that WOD sticks with me because it’s the day I really understood the value of scaling. When I came back, Dutch sat down with me and helped me really understand scaling and knowing when to scale. Could I do all of the pullups? Yes, but it took me 30 minutes. Did I get a “good” workout? Not really because it took too long, I ripped up my hands, and I was so taxed afterwards, that it took me a few days to recover. Furthermore, I didn’t “prove” I could do anything – I finished, yes, but finishing cost me more in the long run. It was also the day I really understood leaving ego behind because it will get in the way and mess you up….
We have talked a lot about scaling this week…..scaling is not designed to make the workouts easier; rather it is there to help increase your power output, perfect your technique and gain strength over time. After a WOD, you should feel like you left nothing undone. I challenge you to take a look back at the WODs we have done the last few weeks and ask yourself, “Is there was something I would change to make the WOD more effective for me?” Would you scale a weight to go faster or to keep better form (knowing now your form wasn’t so great, and you were sore for a few days after)? What changes would you make?
Your coaches will continue to make suggestions, helping with form, range of motion and power output – their recommendations will help you most in the long run, and chances are, it’s a recommendation that comes from knowing a time we should have scaled ourselves…
You guys have all been asking great questions and having outstanding conversations! Thank you for all of the comments – keep it up!