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Wednesday, May 01, 2013

Rule #2

“Yeah, but I scaled.”

I hate hearing this – its usually at the end of a WOD, when someone just crumpled to the floor, dead last by minutes, breathing hard while classmates go up to congratulate.
“Dude, that was awesome, way to fight through”, “You did SO good!”, “That was amazing, great job today”, “Good job finishing, way to not give up!”
“Yeah, but I scaled”
As if scaling is something to be ashamed of, as if scaling is for the weak and the untrained.
As if scaling means you didn’t do the workout – or your workout was less worthy because you scaled.
It isn’t.
We are all in a constant state of scaling – even the elite of the elite, even the few who make it to the finals atThe CrossFit Games
Double unders are scaled triple unders, MU are scaled weighted MU, 15′ rope climbs are scaled 20′ climbs.
Sure, they aren’t called for in the WODs today, but what about tomorrow?
Scaling is how you get from where you are now to your future kickass self.
Scaling is how you stay safe and healthy.
Scaling is how you finish the workouts and feel obliterated after, using a band instead of just staring at the bar for 10 min willing yourself to get a pullup.
Scaling is how you improve your technique and learn to lift heavier.
Scaling, is not, however, something to be ashamed of or something that you can use to write off your WOD as a poor performance.
So next time you are crumpled on the floor gasping for air, be proud that you choose the right scale for you.
Be proud that you killed the WOD, and that the WOD killed you.
http://blog.journalmenu.com/crossfi-scaled/
 
Today's WOD was a hero workout:
 
“Josh”
21 Over-Head Squats 42.5kg
42 Pull Ups
15 Over-Head Squats 42.5kg
30 Pull ups
9 Over-Head Squats 42.5kg
18 Pull Ups
 
I knew I would most probably have to modify the OHS to front squats, I wasn't sure with regard to the band option for the pull ups but decided on scaling right back to a blue band as I knew I was going to struggle with the volume.  I had originally planned on doing full reps until Sean suggested that I modify down to allow me to get the workout done in under 10 minutes.  I was hesistant because I want to feel like I'm improving, I want to be able to do a workout with minimal scaling but I was eventually talked into scaling.  My time was 8:52.  It was a good thing I scaled which brings me to Rule #2 "The coach is always right."  More often than not, the coaches are right with my scaling options.
 
There are times when I feel like I'm getting nowhere fast.  I want to show improvements, I want to have proof that my hard work is paying off but instead I get stuck or go backwards.  It was very timely that the above link was in my newsfeed this morning.  I beat myself up for having to scale and I often use the words "yeah, but I scaled".  I need to remind myself that scaling does not mean I'm weak or not good enough, it just gives me something to aim for.
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