Another week and another CrossFit Games open WOD to do at the gym tomorrow.
After reading the WOD and thinking about a personal strategy I remembered hearing a statement tha using rubber bands for scaling pullups, muscle-ups and dips are the “Crack of CrossFit”. Meaning once you get on them they require some pretty heavy rehab to get off them.
Scaling exercises and even entire WODs are essential for most of us because we either haven’t learned the exercise or don’t have the base strength to do the Rx weight. For example the Lumberjack 20 prescribes deadlifts at 275 pounds for 20 reps. Most can’t do that weight once let alone 20 so we have to back off the weight. The trick is that we need to back off the weight just enough to keep the intensity high without making the workout too easy. On the other hand 35 pounds for deadlifts isn’t heavy enough for even the most deconditioned of us to get the metabolic effect of the workout.
As CrossFit Coaches we look at each and everyone of you as having the potential to Rx every workout posted on the CrossFit main site. Yes that means heavy deadlifts, 21 unbroken pullups and even ring muscle-ups and ring handstand pushups! The point is that using lighter weights and espicially using bands (or jumping for that matter) to scale pullups should be done with a goal of progressing you to the full exercise not enabling you to stay stuck for a long time. There are many ways to scale an exercise and get to a full pullups faster. Sometimes that does mean using bands. Next time you come to the gym and pullups are a Rx exercises ask your coach for new ideas on how to scale your pullups and other exercises.
Also push yourself to lift bigger weights.
Committed to your success
Scott Lofquist CrossFit on 18th
ps. Forgot to post the inspiration for today’s post which is the CrossFit Games WOD for this week. Since I wont be able to Rx the muscle ups I personally will be adding a little jump to get them (honestly if I even get to them after the burpees and overhead squats).
Some of you can add a big jump or use bands to get on board. I know many results will on this on will be burpees and overhead squats with no true muscle ups in the results. No problem just keep pushing.
Its a joy to watch many of you being able to do feats of strenght and endurance that you couldn’t only dream of only a few short months ago.
OK don’t ranting here is the WOD for April 13:
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120/90 pound Overhead squat, 30 reps
10 Muscle-ups
Have fun and don’t scale more than you have to!
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