Monday, November 28

This Wednesday is Wednesday FriendsDay! Bring a friend to any class on Wednesday to try CrossFit for the first time!

I watched the episode of Barbell Shrugged the other day on scaling workouts and I think it’s worth sharing and discussing.

As coaches our goal is to get the most out of each workout for you while keeping you safe. There is always a particular response we are looking for with each workout and our job when scaling is to make the movements, loading and volume appropriate for you to reach that response.

Some days we talk about that at the whiteboard meeting, but I am sure we don’t always address it. We should be telling you what we are looking for each day, so if you are ever unsure please ask.

I could go on and on about why we scale and how we approach it, but most of that is in the video below with a lot more explanation. I encourage you to watch it if you have time.

I want to reiterate that scaling is not a bad thing – it’s a good thing. We all scale workouts when needed and it helps you get the best workout possible. Never be ashamed of scaling.

Also, I’m not trying to call anyone out here. I think it is important for the athlete to understand the coach’s thoughts just like we need to know how you are thinking and feeling about things. The more we understand each other the better we can work together to get the best results.

Workout for Monday, November 28
Snatch Practice
5X1 From High Hang (Power Position)
5X1 From Top of Knee
5X1 From Floor
All reps are FULL SNATCHES (squat)
Build Up in Weight with Good Reps on all positions

For Time:
40-30-20-10
Russian KB Swings (2/1.5)
Sit Ups