{"id":569,"date":"2012-02-20T17:26:46","date_gmt":"2012-02-21T00:26:46","guid":{"rendered":"https:\/\/libernetics.com\/?p=569"},"modified":"2012-03-15T14:38:03","modified_gmt":"2012-03-15T21:38:03","slug":"crossfit-scaling-vs-intensity","status":"publish","type":"post","link":"https:\/\/libernetics.com\/?p=569","title":{"rendered":"Crossfit: scaling vs. intensity"},"content":{"rendered":"

Last week at CFES<\/a> we had a simple workout that had 5 rounds of 500m rows and 20\u00a0push-ups. \u00a0It always sounds simple before it gets going. \u00a0Whoever is running the workout takes time to answer questions, discuss what\u00a0techniques\u00a0are going to be in play, so everybody has a chance to think it over.<\/p>\n

For me, and I suspect 90% of the people in Crossfit, the key to any workout is scaling. \u00a0And after a year at it I know how it’s supposed to work: scale the intensity down to a level where you get the most out of workout. \u00a0This means bringing the intensity down to the point where it’s not too intense but still enough to be useful. \u00a0It’s a judgement call.<\/p>\n

So on that day I decided I would try it do the workout as prescribed. \u00a020 pushups, no big deal right? \u00a0Well the total was 100 and I knew I would get bogged down. \u00a0But I went ahead anyway. By the 3rd set I was doing knee pushups. \u00a0By the end of the 5th set I was doing them one-at-a-time. \u00a0A tough 19 minutes. \u00a0I should have scaled down to 10 pushups and gone as fast as possible on the rowing. \u00a0I think I would have gotten more out of the workout; in fact I think I would have incresased the intensity.<\/p>\n

So today we had a workout that involved a one-mile run, and 4 rounds of 15 kettlebell swings, 15 pullups, 15 pushups, followed by 60 squats. \u00a0So I ran the mile in 8:30, took a few seconds to catch my breath, and said, this time I’ll do pushups off the knees! \u00a0Then I picked up a 44# kb. \u00a0Right. \u00a07 swings in I case to my senses and switched to a 35# kb. \u00a0So I had scaled down to a 35# kb, did the pushups off the knees, but did the pullups as perscribed. \u00a0Which I’m thinking was a mistake. I should have been using a band and just gone all out as fast as I could. \u00a0Those\u00a0pull-ups\u00a0were really, really slow.<\/p>\n

I’ve begun to think that what’s behind these decisions is ego. \u00a0As many times as I’ve been warned about that, it’s still a problem. \u00a0The goal is not to Rx the WOD, the goal is to create the most intense set of dynamics you can reasonably manage. \u00a0And get stronger by doing it.<\/p>\n

It took me 29:16 minutes to finish the workout. I honestly thought I was going to cry at the end. I came close to throwing up.\u00a0\u00a0It was about as much intensity as I could stand, \u00a0so I’m getting closer to actually mastering the\u00a0situation. \u00a0 I don’t doubt I need to work harder, but at this point I also need to start focusing on getting the most out of the workouts.<\/p>\n

Well that’s it for now. Thanks for stopping by and have a great day.<\/p>\n