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November 9, 2012

11/9 WOD: Scaling

[caption id="attachment_4590" align="alignnone" width="573"] Coming in December!!![/caption]We scale everyday in the box for many of our athletes. For some, scaling might be lowering the weight. For others it might be changing the reps set or modifying the movement. But there is a particular reason for the scale. However, we NEVER scale to make it easier. The object of scaling isn't to make the weight lighter so you feel like a success. The object is to do it so that you are able to get the desired result of the workout while keeping your limits and abilities in mind. For example, if we are doing heavy overhead squats and you seem to be lacking in flexibility in the shoulders, then we will try to spread your hands wider for more of a rotational ability to move the bar further back. Or we will make it so you will only go so deep so that you are training your body to move correctly in the limited range that you have. From there, we will gradually get deeper and deeper as the strength and flexibility increases. But if you do a workout that should have taken 25 minutes and it took you 14 based on your scaling, then you just went light. Same goes with being too heavy. If we want a certain # of rounds or a time range (think Fran, but it took you 15 minutes) and you are still working, that is not the response we wanted so you need to scale your weight down. Scaling is what allows EVERYONE to get the same response from the workout for each member of the box. Ask your coach if you are unsure on your scaling.Strength: 15 minutes to work deadlift - 5-5-5-5-5. Work up to heavy 5, but not maximal 5RM.WOD:1 minute ME Slapping Pushups-rest 1 minuteAMRAP 10 of:10 power cleans (95/65)15 wall balls (20/14)-rest 1 minute1 minute ME HSPU[learn_more caption="NEWS"]**WOD Journals and Speed Ropes are in stock! Contact us if you want one!**New bootcamp/TRX class on Saturday at 7am! Sign up here!**SIGN UP FOR THE CROSSFIT ENDURANCE PROGRAM WHICH STARTS THIS WEEK!!!**Want to stay updated with BCF? Join the BCF Text Message System to be alerted to last minute updates, changes, news, etc. via text message. It’s free for you (unless you pay per text?…). Just text 414-751-8966 the word bcf2 and you’re in. Follow the directions.**Please take a moment to fill out your BCF Athlete Profile. Here’s the form.[/learn_more]

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