Rest Day... Everyone worked hard this week and you can expect more next week. Take a day off or work on weaknesses or fundamentals.
Happy Father's Day to all you daddies out there. Have a restful day.
Scaling...It does a body good!
Yes stolen straight from the milk add. But inside that saying is major truth. Most of us have a pretty good idea what we can and cannot accomplish during a WOD. We sometimes look at what is written on the whiteboard and say ouch. Yet we attempt it as written and sometimes take way too much time to complete the workout or the weight is too heavy and form suffers from the onset. We have to keep in mind the WODs in the gym are written to challenge elite CrossFitters. I know everyday we see guys and gals killing the WODs as written (Rx), and some of us want to be there, see that Rx written next to our name. But those guys and gals have been hitting these WODs for months if not years. From day one you here the coaches tell you that this is your journey. Your personal journey into elite fitness. We try to express how firebreathing takes months if not years to accomplish. Even if after only a couple months you can run or lift circles around your peers. How do we become elite? The answer is scaling.
Scaling is the reducing of weight or reps/rounds of a WOD. I am not talking about subbing which is replacing a movement with another like row instead of run. I am talking about the one thing that makes us stronger and faster, increases work capacity everytime we do it. The only path to Rx. Following the WOD in a scaled manner is your responsibility, we give you tools to keep track of you progress from day one. The coaches at CF NWT cannot remember if you can deadlift the Rx weight, only you know your ability and strengths. The Success Journal we give you enables you to keep track of such items. However the coaches are more that willing to help you scale the workout. Remember that performing the WOD scaled so in order to keep realatively good form at high intensity in a timely manner will enhance not only your work capacity, but your CrossFit journey. I cannot stress the importance of scaling. My first Fran time was 19:32 with a 55 pound barbell and broken horrible pull-ups. More than a year later with Rx next to my name sub 6 minutes. Hard work scaled will do the trick. I don't want anyone to think that they are less of a Crossfitter if they scale the workout, just like the Intro Baseline WOD, we have all done it. The Crossfit Journal has a great article on scaling, in fact it has great articles on everything Crossfit. You will need a subscription to view the article, but it only costs $25.00 per year and will also enhance your Crossfit journey.
