Scaling Blog Series: Skill

At some point almost everyone has walked into the gym to find a movement prescribed in the workout that they simply cannot do.  This isn't the "Wow, that's just too heavy". NOPE.  You can't even do the movement.  Some obvious examples of this are muscle ups, double unders and pistols, but it can be just about anything depending on where you're coming from.

So how do you do a workout with a movement that you cannot do?  You substitute in a different movement.  Substitution is a great way of scaling a workout and gives a lot of options when you feel stuck.

Picking the right movement to use can be a bit confusing for people though and this is where a coach can certainly help.   Typically who ever is programming will have purpose behind the chosen movement and there are a couple of directions that this can go.

Intensity:  When you substitute a different movement but keep intensity as the focus, the new movement needs to be something that you can do pretty well.  The goal of this type of scaling is to pick a movement that will give you the same effect as the programmed movement.  For example, if the workout calls for muscle ups, a good substitution to keep the intensity is 3 pullups and 3 ring dips.

Skill progression: Another method of substitution can be skill work on the desired movement. Usually this involves a scaled down version of the movement.  NOTE: this usually also decreases the intensity.  Using our muscle up example, you would fall to a phase in the progression to achieving a muscle up by using something to help get you up.  Maybe you practice muscle ups from your knees as the substitution.

Either of the above substitution methods are useful when there is a movement that you can't do. There is certainly a time and place for both and it can be dependent on the programming and your personal goals.

BIG NOTE:  This same approach can be used if you have an injury and cannot perform a movement.

So here's an example:
WOD:
5 Rounds
3 Muscle Ups
6 Snatch 95/65
9 Burpees

And you can't do Muscle Ups.   If the coach says that the goal is to keep the intensity up then I would modify this way:
5 Rounds
9 Pullups/9 Ring Dips
6 Snatch
9 Burpees

Now let's say the goal (yours or your trainers) is to practice the skill behind the muscle up or work on the transition.  I would modify this way:
3 Muscle Ups from my knees
6 Snatch
9 Burpees
My focus on the knee muscle ups would be on the transition from below the rings to above and to make it as clean as possible.

I'd love to get comments or question on this.  I'm sure there are specific movements that you struggle with and would like to know how to sub.

11/3/13 Free Park Workout

Reminder, Free Park Workouts have moved to Sundays at Noon.  Come join us at Rocky Ridge Park.

Today's WOD

10 - 1 Ladder

Burpees 

KB Push Press  Left

KB Push Press Right

Run 100M between each round.

10/31 Park Workout

HAPPY HALLOWEEN!!

 Courtesy of CrossFit Devotion

Anyone interested in trying CrossFit, we are having a Free Park Workout today at 5:30 PM.  Come and get a great workout before taking the kids out to collect candy.  The workout will be at Rocky Ridge Park on Mississippi between Chambers and Buckley.



Today's Skill:
Snatch

The CrossFit Fairy showed up at the park for the Halloween Workout.

Today's Workout:
5 Rounds
10 Snatch
10 Burpee Bar Jump Overs

10/29 Park WOD Cancelled

Since the regulars called me and cancelled and no one RSVPd I'm canceling tonight's class.  

If you're interested in CrossFit at all this is a great opportunity to give it a shot with a small group with an experienced instructor.   Give me a call our shoot me an email.

Scaling Blog Series (Intro)

The goal of CrossFit is to increase work capacity across broad time and modal domain.  This simply means that given a task the goal of CrossFit is to do it better, no matter how long it takes or what the task involves.   The CrossFit programming mirrors this goal with workouts ranging from the extremely short 1 Rep Max lifts to much longer like running 10K or even sprint triathlons.   Regardless of your athletic ability or background there comes a time when it is appropriate to scale a CrossFit workout.   During this blog series I will explore the reasons behind scaling workouts and different approaches to help get better faster.

The following subjects will be explored in future editions of this series:

1) Skill 

2) Strength

3) Time/Volume

4) Scale Up

5) Back Off

Thursday 10/10 Park WOD

Park Workout Tonight (10/10/13)

As part of tonight's Outside the Box series we are going to work on moving some moderate to heavy weights overhead.

4 Rounds
3 Shoulder Press
6 Push Press
9 Push Jerks
200M Run

Come join CrossFit Banshee for our Free Outdoor Workouts.

Anna looking strong overhead

Steve finishing up the run

Outside the Box Park WOD- Love Your Bumper

9/26/2013

Love Your Bumper



4 Rounds For Time

50m Overhead Lunge

20 Zercher Squat

50m Overhead Lunge

10 Push Press



 ...and DONE!

Are you interested in a Free park WOD? More info here