One of your fellow WODers brought this article to my attention last week, “Zatsiorsky, Scaling, and Power.” It dives into the world of scaling WOD’s. Something that is often overlooked, but could provide some serious benefits. I do not fully agree with their scaling prescription “if you thruster 150 you should do Fran at 75 pounds.” But the point is to recognize the power of moving a moderate load, very fast rather than a heavy load very slow. Putting RX next to your name is a great goal, but it is not the end all be all of an excellent workout.
We could debate power output and total work and what is most optimal for hours, but the point is for you to come into CFH everyday and get an amazing workout. Amazing workouts = staying safe, moving fast, and developing good movement patterns by performing every rep with good form. If we have amazing workout after amazing workout the results will be greater than amazing workout followed by crappy workout. Crappy workouts = choosing a weight that causes you to be slow, perform reps with poor form and movement patterns.
The coaches are all here to help you find your sweet spot when it comes to loading the bar, but do not bite off more than you can chew, it will lead to slower results, power and crap technique! No one wants crap technique!
WOD
14 min at each station
1) Strict weighted Pull ups 5/5/5/5/5 (heavier than last week)
Strict Weighted Dips 3/3/3/3/3 (heavier than last week)
2) Row 2000M for Time (use the left over time to stretch, recover and mobilize)
3) Back Extensions 8/8/8/8/8 (go weighted if you can)
After each set do 2 rope climbs
(if you can not climb the rope, due to lack of strength, injury, or busted hands do 10 heavy KB swings)
Score= Weight on pull ups weight on dips and time for row.
Jake, Dave and a few others swinging KBs at the noon.