Last Friday I had an experience that has been less frequent the longer I’ve been CrossFitting, I needed to scale. As coaches we’re regularly asked to help others choose the best scaling options for their workout, so I see scaling for myself as an opportunity to share my thought process and hopefully provide some assistance as you progress towards becoming an ever more capable athlete.
The prescribed workout was 3 rounds for time of 6 push jerks at 185#, 9 lateral burpees, and 12 handstand push-ups. I consider myself a pretty decent CrossFitter, proficient in most movements, but there are still a few that I’d rather not see programmed, and heavy push jerks are among them. Between the weight of the push jerks, and the overall shoulder intensive nature of the workout, I knew I’d have to scale.
The way I saw it there were a couple of options, either reduce the weight, or change the movement to split jerks, which I’m much more comfortable with and may have been able to complete with 185#. Moving some of the larger prescribed weights in a metcon, especially overhead, is one of my biggest weaknesses as an athlete. Either choice would have given me the chance to work on it, but I chose the former, as my distaste for push jerks is an indicator that I probably need to work on them, and cut the weight to 165#. Although I can see this was most likely intended to be a fast workout, and I could have scaled it that way, I decided that it was more important to get practice with a movement I don’t like at a challenging weight, than to move quickly.
The end result was not impressive, but I wasn’t trying to impress anyone. I sacrificed speed in an attempt to further develop my heavy push jerks in a timed workout. As you make scaling decisions of your own, know what you’re working towards, and keep that goal in mind. Your score on any given day isn’t as important as continuing to push the limits of your abilities, and challenging yourself to achieve what you once thought impossible.
August 15, 2011
Strength: Push Press 5-5-5-5-5
Back Squats* (45kg/30kg)
Box Jumps (24″/20″)
*The barbell begins on ground, must be cleaned, jerked, and racked to begin squats. Immediate 5 burpee penalty any time the barbell is dropped during a set of squats.
CrossFit Fenway Endurance 2011: Running is a skill. Just as with any other movement in CrossFit, instruction and practice are necessary to improve. The CrossFit Fenway Endurance program is a supplemental, 8 session course that will be held on Saturday mornings at 9 AM, beginning August 20th, and running through early October. This course is for anyone who wants to work to improve their skill. Over the 8 sessions we will cover Pose running technique, and supplementing your CrossFit training with endurance programming. Space is limited, so contact Eric for more information and to reserve your spot.
FIGHT GONE BAD 6: Registration for Fight Gone Bad 6 is open. This year the Special Operations Warrior Foundation, the Infant Swim Resource, and Camp Patriot are benefiting from the fundraising efforts. We’ll be running heats at CrossFit Fenway on Saturday morning, September 17th in lieu of an invasion workout. Athletes of all abilities are welcome, and encouraged to sign up, fundraise, and join in this great community event as a part of the CrossFit Fenway team.
Did the excitement of the CrossFit Games get your competitive juices flowing? Well you’re in luck! The North East Fire Breather Festival, the first event in the new North East Garage Games Series will be held at CrossFit New England on Saturday, September 24th and Sunday the 25th. There will be 3 events on Saturday with RX and scaled divisions (men and women competing in the RX division must be able to clean 155# and 105# respectively, 115# and 80# in the scaled division). There will be 2 additional events on Sunday for those that qualify. All abilities and ages are welcome. Register here and let your coaches know if you’re interested in putting your training to the test.