Wednesday 12-26-2012


Wednesday 12-26-2012

Regular schedule today!

“Filthy Fifty”
For time:
50 Box Jumps 24/20
50 Jumping Pull ups
50 KB Swings 55/35
50 Walking Lunges
50 Knees to Elbows
50 Push Press 45/35
50 Good Mornings 45/35
50 Wall Ball shots 20/14
50 Burpees
50 Double Unders *Sub 150 singles

From Ocean City Crossfit:


CrossFit workouts (WODs) are designed to be universally scalable. The posted workouts look incredibly hard — and they are. The posted workouts often seem crazy and beyond the capacity of most people. CrossFitters are often criticized for doing such hard workouts. What you only learn from doing CrossFit is that very, very few CrossFitters actually do the workouts as posted (or as we like to say – as prescribed, or Rx).The reasons the vast majority of CrossFitters don’t do the WODs as Rx’d are as varied as there are CrossFitters. One of the old adages of CrossFit is that the needs of the elite athlete and the 80 year old grandma differ in degree, not kind. They both need the capacity to sit, move, lift an object overhead, and to pick up an object off the ground. For grandma, this capacity will enable her to continue to live independently, while the elite athlete translates these movements into squats, sprints, jerks, and deadlifts. The difference being the work capacity and power output.

When a coach scales a CrossFitter, the coach takes the CrossFitter’s work capacity, range of motion, mobility, physical state, experience,consistency in training, power output, and mental state into account. This isn’t a dumbing down of CrossFit, it’s the hallmark of great coaching. Scaling is, thus, one of the unique aspects of CrossFit coaching over every other type of coaching available and the reason why CrossFitters see results while others do not.

If you’re going Rx on a WOD, that’s great. Realize that the coach, not you, have allowed you to go Rx and not the other way around. Of course, there are those who ignore the coach, or simply believe they can train on their own without coaching (or under substandard coaching). Doing so puts one in peril often resulting in injury and setbacks in training.