Scalability

One of the most interesting things about the 2011 CrossFit Games was the addition of 3 more divisions to the masters competition, and that the divisions were pre-scaled.  This was an excellent demonstration of CrossFit’s scalability.  In Greg Glassman’s article What is Fitness? it is stated that:

The needs of an Olympic athlete and our grandparents differ by degree not kind. One is looking for functional dominance the other for functional competence. Competence and dominance manifest through identical physiological mechanisms.  We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

All competitors in the masters division may have started out in search of competence, but they have certainly taken their fitness to a level of relative dominance.  Compared with their peers they are better at exercise than most of us. Friday we’re trying masters event 4, a chipper.  Come in, choose a scaling option, give it a try, and see how you compare to the masters.

August 5, 2011
10 Handstand push-ups
20 Wall ball shots
30 Toes-to-bar
40 Power cleans
50 Burpees
60 Sumo deadlift high-pulls

  • Scale handstand push-ups to dumbbell presses
  • Scale toes-to-bar to knees-to-elbows, or 1 pull-up and 1 sit-up for each rep of toes-to-bar
  • Use 1 barbell for power cleans and sumo deadlift high-pulls, and strip weight after power cleans to the desired weight for sumo deadlift high-pulls

Announcements

New 9 AM Class! By popular demand, beginning Monday, August 8th CrossFit Fenway will be offering a 9 AM All Levels class Monday through Friday.

CrossFit Fenway Endurance
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 and the CrossFit Foundation are benefiting from the fundraising efforts.  Sign up and join in this great community event as a part of the CrossFit Fenway team.

18 thoughts on “Scalability”

  1. 25:47 to do the following:

    10 HSPUs (4 to the floor, 6 w/1 AbMat)
    20 wall balls @ 10#
    30 T2B
    40 power cleans @ 35kg
    50 burpees
    60 SDHPs @ 25kg

    Between warming up and the WOD, I got my July goal of 5 HSPUs to the floor (a few days late).

    Great job 5:30a ladies!

  2. Using Scrappy’s format
    26:10
    10 hspu
    20 wall ball 20#
    30 toes to bar
    40 power cleans 135#
    50 burpees
    60 sdhp 75#

    First off, congrats to all the masters who did this wod. I can only hope to be that fit when I reach the masters level. Also, great job by everyone in the 7:30. Could not have done it without the sweet sounds of Adele.

        1. THATS RIGHT SCRAP…I also downloaded live adele rolling in the deep and rolling in the deep covered by the Glee cast.

  3. 25:40

    10 hspu (7 HSPU then could NOT get 8, so 3 25# dumbbell presses)
    20 wall ball 14# to lower (blue tape) target
    30 toes to bar
    40 power cleans 30kg
    50 burpees
    60 sdhp 20kg

    First off, congrats to all the masters who did this wod. I can only hope to be that fit when I reach the masters level. Also, great job by everyone in the 7:30. Could not have done it without the sweet sounds of Adele.

    1. hahahaha. my bad, i forgot to delete james’s comments. whatever, sometimes we think the same. i’m sure the 730 class did awesome, but didn’t have as much fun as the 630 cuz, well, we had kp!

  4. Hey all,

    I’ve finally posted my photos from the CrossFit Games for viewing. There is a metric shit-ton of photos (1147 to be exact), so you have plenty to look at. I’m new with my camera, so many photos are a bit blurry, but there are a ton of great ones too.

    You can download any particular photo in it’s full resolution, by clicking the download link on the photo itself, OR you can download the entire album in a zip file by clicking the download link on the album.

    And I apologize in advance for all the photos of Camille…

    Gallery 1: http://gallery.me.com/scott_rumrill#100225&bgcolor=black&view=grid (500 photos)
    Gallery 2: http://gallery.me.com/scott_rumrill#100237&bgcolor=black&view=grid (500 photos)
    Gallery 3: http://gallery.me.com/scott_rumrill#100243&bgcolor=black&view=grid (147 photos)

    Enjoy!

  5. Great WOD today… makes me appreciate how fit CrossFit Masters are. What really blows my mind is that the fastest master (men 45-50) did it in 12:13!

    My time: 25:33 with HSPU band contraption, knees to bar, and a scaled-up SDHP (95#) because I remembered the weights incorrectly. Doh!

    1. Scott; great pics! Thanks for sharing them! It was great seeing our CFF family again, wish we could go to the games every weekend!

  6. Sometimes I can’t stop smiling during these WODs. I’m pretty I’m working out with comedians.

    27:??
    10 HSPU (Shoulder Issues, so went to # 45 dumbbell presses)
    20 Wall Ball 20# (next time I’ll be catching them correctly)
    30 Toes to Bar
    40 Power Cleans 40kg
    50 burpees (V-Ups)
    60 SDHP 30kg (Horrible Form)

  7. 26:42

    10 hspu (1 abmat)
    20 wall ball – 14# (shoulder failed at 2 reps, scaled down to ball slams)
    30 toes to bar (half of reps: knees to elbows)
    40 power cleans – 40kg
    50 burpees (one-legged due to bum achilles)
    60 sdhp – 30kg

    man, i really need to heal up…

    630 was a blast this a.m. great way to kickoff the weekend.

  8. 23:34 with…

    strict HSPU’s (no abmats for the first time–woo hoo)

    110# (50 kg) Power Cleans (Rx was out of reach for me because of this–a little to heavy for 40 straight reps)

    75# SDLHP’s (getting ready for Fight Gone Bad 6)

  9. 22:16 rx
    I knew this was going to be hard, but it was even harder than I thought!
    Missed touching ground with a few of the SDLHPs, should have been stricter on that

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