"Program for the best, scale for the rest." That's a phrase we hear often in CrossFit and it's one of my favorite things about CrossFit. I've crossed paths with a lot of people that say, "CrossFit? I can't do that. I'm not in shape!" With the CrossFit Games on ESPN and social media, it's easy to see how one might get the idea that they need to be "fit" already to start CrossFit. What those pictures, videos, and highlight reels don't show is the hard work and dedication it took to get to that advanced level of beast mode.
I understand that your goal may not be to go to the CrossFit Games, but it should be to scale appropriately day in and day out. Our bodies are very good at adapting to stresses we impose on them. Which means that if we continue to use the same scale for a movement across several months, we aren't really improving. We're just getting really good at working within that scale. In order to adapt and get better, we need to challenge ourselves every time we step foot in the gym.
Now, you're probably reading thinking I've lost my mind if I don't think what we do on the daily is a challenge already. I know our workouts are tough. Many of them leave me fighting for air in a pool of my own sweat on the floor. I get it. But every workout you do should have the minimal amount of scaling necessary for your ability. Have a handful of double unders and the workout calls for sets of 30? Do the double unders and count your attempts! It's slower, it's frustrating, it hurts (whip marks are no joke!) but it's practice. Do you have monster sets of handstand push ups off a box? Let's get you in a handstand. Trust me, it's fun! The point: push your comfort zone a little bit and challenge yourself to not rely on the ol' faithful scale. I bet you'll surprise yourself.
Slice floating through his double unders
A. EMOTM 10
Odd- 20 Shoulder taps
Even- 20 KB swings (70/53, USSR)
1 minute toes to bar
1 minute burpees
2 minutes toes to bar
2 minutes burpees
3 minutes toes to bar
3 minutes burpees
Posted by Megan