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December 20th, 2011

Five rounds for time of:
20 Pull-ups
30 Kettlebell swings, 1.5 pood
40 Double-unders

Post time to comments.


15 Responses

  1. 26:07 sub’d:
    PUs: purple 2 rnds, 3 w/ red
    DUs or attempts 1 rnd, 4 w/ 80 Singles
    KBS 44 Kg
    Wow, toss up between KBS and Jump rope for my WOD nemesis.

    Johns comments yesterday gave me thought but I’m “assuming” if I come close to the times of the rest of the group, then I’ve scaled it correctly. What I’m not sure about is the intensity required for the time, I’ve assumed it meant “all out”, taking into account form. In our group my time was a little long but then most were scaling. I could have reduced the KBS weight but I believe the time is within what is expected?

    • That’s a good place to start, but try to put it in perspective. If you’re other two partners are Jeff and Ryan on Fran, I don’t think it’ll do you any good to scale back to a 2min workout :). Never be afraid to be the last one.

      There is plenty of good advice on the details from coaches, but if I may offer my best, don’t stress about it. I used to worry huge, but then would focus on that instead of moving well. Now I just go for it and I always get more out of it and good progress. Just make your best guess, commit to it and then enjoy your wod 100%. Some days you’ll shoot long, some days you’ll shoot short, and the overall impact be the same and you’ll have more fun.

      • Good point on “who” I compare to but I figure a few minutes either way is fine. We all scale differently so I think time is a good measure until I Rx, then if the time is way off maybe I should have scaled. My point today is I think I should go all out and not try to be “safe”. If I’ve scaled it right, going “all out” with a similar time, is this what I should plan for? As a side note – even though I’m sometimes discourged by my lack of power/strength/endurance if I think I gave it my all I’m happy (at the end of the day). Does doing “my all” fit w/ Crossfit’s training philosophy? Isn’t that why we have rest days and break up the type of workouts during the week?

      • Alright, I would like to throw my two cents in the bucket:

        This question comes up almost every week from an athlete about where they should scale and how much weight should they use? My simple answer in response to this is, “How do you feel today”? We all have our good days and our days that we are just surviving a workout. Men….that means we have to check the “ego” at the door. Don’t make it a competition between you and a partner as much as you make it about competing with yourself. Women seem to know how to do this and don’t let ourselves get in the way of a good “push” in the gym. Don’t be concerned with whether you are able or not to Rx a workout. Be more concerned with making sure that the core movement feels dialed in and that we are making some gain in that movement. NEVER be embarrassed or stressed because you can’t Rx a workout in the gym. Don’t get caught in the trap either of changing what you intended or should have done because of what someone else already did. “Rx” to me is only that…two letters that you put after your name if you were able to complete what was intended for the athlete on that day. The only person that should really care about those two little letters are you when and if we do a repeat of this workout sometime down the road to see if there is some improvement. Don’t give up the mechanics of anything only to get injured or suffer growth just to write an “Rx” behind your name. I promise that there will be more gains if you slowly make sure that you mechanics are golden and the weight goes up slow.

        Please don’t hesitate to ask with help “scaling” to an appropriate level from any of the coaches. We are here to help you all succeed!!!

        Lastly, as much as I appreciate the comment about Jeff and I being even close in a workout like “Fran”, this is still Jeff’s world and I’m just living in it!! 🙂

    • Great dialogue. Mark, I like the idea of using the time as a general guide guide (ie. Fran shouldn’t usually be a 20 minute wod). I am not a huge fan of ”all out.” I think true ” all out” and good form are mutually exclusive for most people. I like 90 to 95 percent. Beyond this usually leads to flailing non-athletic movement and injuries.

      • I doubt if I can really tell if I’m truely doing “all out” or 90-95% unless there’s a bear chasing me or I’m running for my life! I try to use the concept more at the end of the workout to find the last bit. Though unfortunately I think I find myself in the last third trapping myself “behind the power curve” flying talk when applying more power does not lift the plane higher. I agree on watching form, I try to plan to stop when form is not good or at least “good enough” but sometimes I just want to make that last lift (as you say “flailing”).

      • Mark,
        90-95% is still very uncomfortable, but your form and range of motion almost never go bad. Flailing for that last rep is never beneficial, won’t increase fitness and constantly working at that intensity will create both chronic and acute injuries. CrossFit is brutal. It almost always needs to be toned down not up. So when in doubt, back off. Trust me I have coached a lot of people and have seen it in action. CrossFit also attracts people who like to push. I think part of this issue is that you are wanting to see rapid improvement like you said yesterday. That is good. I think you may not realize how far you’ve come. In a group of veteran CFers and in the face of new challenging wods everyday we feel as though we never “arrive.” This will always be the case. Even if you rx everything there will always be someone faster and you will always wonder if you could have just gone a little faster or rested a little less. The only way to deal with this mentally is to realize that it really is about the journey. We never will “arrive.” Ever! So take each day as a challenge to get the very most out of each session and walk away happy. We also need to trust the CFS philosophy that small consistent improvement ultimately leads to the most success because it will be sustainable. We should also repeat some WODs from your first few weeks to give you that tangible example of how much you have improved. I know that you know how well you are doing, but sometimes it is helpful to see it on paper. Hope this helps. You are asking good questions.


      • “Even if you rx everything there will always be someone faster and you will always wonder if you could have just gone a little faster or rested a little less. The only way to deal with this mentally is to realize that it really is about the journey. We never will “arrive.” Ever!”

        Well said and SO TRUE! No matter how long you do CrossFit!

  2. 28:24
    5 rounds
    20 Bench Press 165lbs
    30 V-Ups (toe touches, not straight legs)
    300m Row one legged

    Must’ve been a great Ryan mod as I was nausious afterwards. (sorry for not acknowledging the supportive comments, trying to keep it in 🙂 ). This and the FGB are the only two real volume efforts I’ve done. I think my body is a little rusty with pushing it. But it is coming back! I think it’s time I scale back the V-ups and do them 100% properly (straight legs)

  3. 25:10 Rx’d
    First time doing DU’s in a long time. The Achilles felt great, but I struggled a bit with the timing.
    Nice work Joey, cranking out all 40 DU’s unbroken in the last round.

  4. I think my time was 22:31. I’ve been waiting for Brad to post because I know I finished just after him…

    Rx’d 3 rounds. For the last two rounds I subbed push ups for pull ups.

  5. 39:40-Rx
    Excellent advise/posts John, Ryan & Jeff!
    There are so many workouts that I HAVE to scale because I can not do the movements (dips, handstand pushups to name a few) that when a wod comes up I can perform, I tend to want to go for it even if I should probably scale. Perfect example would be today’s wod, I don’t think it was meant to be a 40 min workout! Yikes! On a happy note, I did get 18 double unders in a row.
    Thanks for the sound advise CFS coaches! 🙂

  6. 32:16
    (scaled – 44# KBS)

    Similar WOD to Eva, where I did 35# KBS. Plan was to get through as many rounds with 44# – surprised myself by getting through all 5 rds.

  7. I am going to retweet (so to speak) something Matt N. posted a while back, and I have kept because it so moved me. This celebrates the “journey” to me

    Excerpt from the speech “Citizenship In A Republic” – Teddy Roosevelt, delivered at the Sorbonne, in Paris, France on 23 April, 1910

    It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.

    …We are all such men(and women)…and I an thoroughly enjoying the Journey.

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