We talk about scaling appropriately every day. Whatever your goal, whether scaled up or down, you should keep your score in mind. CrossFit is a performance based program. Whether the score is a time, or number of reps, at the end of each workout there’s always a new data point to be tracked as we work towards improved performance. Friday’s workout it Diane. When this one came up recently at CrossFit Boston our friends had this helpful advice on scaling:
The appropriate time frame for completion of “Diane” is anywhere from 4 to 10 minutes. I have seen it completed under 4 minutes as Rx’d, which is pretty impressive. If you found your time being slower than the 10 minute mark then you did not scale appropriately. Look back at the workout and determine where was the bottleneck. Was it the handstand push-ups? If so you should decrease the volume. If it was the deadlifts, go lighter. How ’bout the opposite scenario, a sub 4 minute “Diane”? Then you can either increase the load for the deadlift or you can perform the Handstand Push-ups on parallettes or some bumper plates to increase the range of motion. Either way is fine but do not increase the volume!
As you prepare for the workout, take a couple of minutes to really analyze it so that you can make better choices for loading and volume. It really will take you so much farther in the end!
August 20th, 2010
Fight Gone Bad has raised more than $2 million in its first four editions. This year LIVESTRONG, Wounded Warrior Project, and the CrossFit Foundation are benefiting from the fundraising efforts. On Saturday, September 25th we’ll be running our heats. Justin Shaughnessy has raised $2,300 to date, ranking him fourth among all fundraisers! CrossFit Fenway has raised a combined $3,736, placing us 10th among all affiliates. Register today, and join the fight as part of the CrossFit Fenway team.
Vanessa’s moving out west to pursue new opportunities. Next week is her last in Boston, but she’s giving the going away presents, and offering 1 hour massages at the discounted rate of $72 until she leaves town.
The Red Sox homestand continues Friday. There is no free parking available in the lot around CrossFit Fenway during evening classes.