Dec 17 2012 - MTM CrossFit

Dec 17 2012

Dec 17 2012

Thanks to everyone who came out to the 2nd Annual MTM Christmas Party on Saturday! Fun times we’re had by all!

Saturday at 9AM we’ll be running the “12 Days of Christmas” WOD as a special event. Sign Up for a time slot HERE

From CrossFit Ocean City – SCALING IS THE NORM, NOT THE EXCEPTION

CrossFit workouts (WODs) are designed to be universally scalable. The posted workouts look incredibly hard — and they are. The posted workouts often seem crazy and beyond the capacity of most people. CrossFitters are often criticized for doing such hard workouts. What you only learn from doing CrossFit is that very, very few CrossFitters actually do the workouts as posted (or as we like to say – as prescribed, or Rx).

The reasons the vast majority of CrossFitters don’t do the WODs as Rx’d are as varied as there are CrossFitters. One of the old adages of CrossFit is that the needs of the elite athlete and the 80 year old grandma differ in degree, not kind. They both need the capacity to sit, move, lift an object overhead, and to pick up an object off the ground. For grandma, this capacity will enable her to continue to live independently, while the elite athlete translates these movements into squats, sprints, jerks, and deadlifts. The difference being the work capacity and power output.

When a coach scales a CrossFitter, the coach takes the CrossFitter’s work capacity, range of motion, mobility, physical state, experience,consistency in training, power output, and mental state into account. This isn’t a dumbing down of CrossFit, it’s the hallmark of great coaching. Scaling is, thus, one of the unique aspects of CrossFit coaching over every other type of coaching available and the reason why CrossFitters see results while others do not.

If you’re going Rx on a WOD, that’s great. Realize that the coach, not you, have allowed you to go Rx and not the other way around. Of course, there are those who ignore the coach, or simply believe they can train on their own without coaching (or under substandard coaching). Doing so puts one in peril often resulting in injury and setbacks in training.

In sum, if you’re of the mindset that you and those around you MUST go Rx on the WODs, then you need an attitude adjustment. After all, scaling is the norm, not the exception.

Back Squat – of 3RM
5×3 (90%)

WOD
“Open 11.3”

5 AMRAP
Squat Clean to Overhead (165/110)

http://games2011.crossfit.com/compete/workouts/squat-clean-jerk.html for the Official workout description.

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