When you scale a workout you always need to know what the intent of the workout is. The idea is if you scale something it is to get the same stimulus out of it as people doing it rx.
Last time we covered scaling for beginners which still means we need them to get the same out of the workout but the main thing is they get a good workout and they are able to finish it within the time cap.
At one point in your fitness you will find out there are things you will scale more than other exercises. It usually means you are either good at the gymnastics movements or you are good at lifting weights.
Today we will cover scaling for lifting. If you need to scale the weight lifting the obvious choice is to go with a lighter weight but what lighter weight? Again the assumption here is you are not a beginner, you can do the movement with good technique but you are lacking strength. You have two options. If the weight is meant to slow you down and challenge you in this wod, make sure you don’t scale it so light that you are able to fly through a set unbroken. Pick a weight you know you cant do all the reps with in one go but you will definitely be able to go through them in singles or smaller sets. The main thing is the weight still allows you to hold good technique.
The other way around is where it gets trickier for people, especially the ones with egos. Ill use a specific example here.
Lets say the workout is calling for 60kg Thrusters for 12 reps and your max Thruster is 70kg. In this instance yes you can do a 60kg thruster but you can’t do it without having to drop it after very few reps and probably having to rest a lot between those small sets. This is where you need to be honest with yourself and scale the weight to something you can thruster for 12 reps. The thing with an exercise like Thrusters is the weight isn’t meant to be dropped before all the reps are done as this means you will need to keep cleaning it up to your shoulders every time.
As always the coach is there helping you out and letting you know what the purpose of every session is. We will help you scale correctly. But the more you know about how to scale for yourself, the more confident you will be in the gym and the more responsibility you will be able to take for your own health and fitness.
We will cover scaling for gymnastics next time
Christian
Saturday 3/2/18
HERO WOD:
Hansen
5 Rounds for Time
30 KB Swings 32kg
30 Burpees
30 GHD Sit Ups (In-house version AB Mat Sit Ups)
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
