Overhead squat
5-5-3-3-1-1
-Break-
Complete 7 rounds:
1 20 yard Pro Short Shuttle
10 One Arm KB Power Snatches - 2 pood (5 RT/ 5 LT)
10 Nine Foot Wall Touches
(Thanks to CF Football for todays WOD)
To Scale or Not To Scale
When you get to the gym and look at the workout for the day, one of the first things to ask yourself is whether to scale the workout, and if so, by how much. Here are some pointers to help you with that decision.
Safety first. You should be able to perform each and every rep with correct form. The nice thing about proper technique is that it happens to be the safest for your body and the most efficient. Even if your training partner, arch nemesis, and the newbie in the corner have selected weights which are too heavy for you, please do not let your ego get the better of you. Pick safe weights...
Consider the intended time domain. When determining whether to scale, the time limit helps you know whether you’ll have to rest between reps or rounds if you pick a heavy weight. The lower limit for how long the workout should take can generally be determined by the fastest times on the board. If you scale and complete the workout much faster than everyone else, you probably should have used a more difficult scale (including scaling up as relevant). In my opinion, if your goal is to develop well-rounded fitness, it is generally better to complete the work at a lighter weight than it is to DNF – this enables you to get more work done.
Approach your threshold. To maximize the results of your training, you should be pushing yourself to the edge of your capacity, meaning that you should be fighting that voice in your head that says you need to rest, you should need to concentrate on proper form, and you should definitely be sweating. This does not mean that you should be throwing up after every workout, or that you should be so sore the next day that you don’t want to get out of bed. Ideally you should increase the challenge to the point that you can just barely maintain good technique (but err on the side of a little too light, see the safety point above).
In summary, CrossFit is about developing a broad and functional fitness which requires pushing yourself to your limits - defined by your strength level and cardiovascular capacity. It is dangerous and arrogant to select weights which exceed your strength levels, but you might miss out on great results if you pick a weight which is too light (ask your coach whether your form looks ok at your selected weight if you’re not sure). You should pretty much always be breathing hard, but you don’t need to push so hard that you see stars or throw up. We love watching you achieve results – be safe and work hard!
http://www.lalannefitness.com/
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