Tuesday, October 1

There was a little discussion tonight about how much weight to put on the bar when you are scaling a workout. Obviously, the first thing to do is discuss this with your coaches, but we want you guys to have a good understanding of how we approach scaling. There is an intent to each workout. Some are meant to be fast and light and some are heavy and short and some are long body weight workouts. The coaches know what we want to get out of the workout and will explain that to you. So when you have a set of 10 snatches (like Monday) and they are written heavier than most of us could do them, that usually means you should try to go a little heavier without sacrificing good technique. It just means you are going to do singles and doubles to get through the set of 10 rather than 10 touch and go reps. However, there is a point when you go to heavy and the workout slows down too much. We don't want that to happen either because all intensity is lost. We need intensity to force our bodies to make adaptations that make us stronger and faster. The other point we talked about was picking the correct weight from the beginning. This is a little harder but I think we can do a better job. I don't want everyone giving up halfway through the workout when things get hard. You shouldn't be changing weights mid-workout very often. Usually, this is the coaches call when they see your technique begin to break down and/or there is something unsafe happening. Don't get in the mindset that you can always just take weight off. That's the easy way out and it doesn't lead to good results. The workouts are hard, and sometimes you have to step back and take a few breaths, but you can get through it. Of course there will be mistakes and the workout might take longer than we want and sometimes we will go too light and not get as much out of it as we should, but I think we can all do better and pushing ourselves and fighting through when things get tough. That's right where the magic happens and you walk out of the gym feeling good and knowing you have made progress. Embrace the tough times and look forward to taking on the next challenge.

Workout for Tuesday, October 1 Push Press 2x5 @ 65% 3x5 @ 70%

WOD 12 Minute AMRAP 5 Deadlift (225/155) 10 Burpee Box Jump Overs

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