NO BREAD DAY 51/54

Coach during the 1km sand bag run at the Auckland Games. I did pass both those boys

Awesome, so you RX’d the WOD. But at what cost?

Cool man. You went RX for Fran. Awesome job, we’re all so proud of you! Too bad no one got to see you finish because you took 23 minutes and everyone went home.

Every WOD you do, has an appropriate stimulus in mind. Weather it be hard & fast or slow and grueling  there is always, always an intended stimulus. If you scale the workout wrong – go to heavy and it takes to long, or go to light and get through it too quick, you’ve missed the intended response that workout was meant to produce. 17 minute “Annie”. 50 second “Grace”. 2 minute “Amanda”. If these numbers sound horribly, horribly wrong to you, it’s because they probably are.

Greg Glassman (Founder & CEO of CrossFit Inc.) was once asked how he came up with the Prescription (RX) for workouts. Greg based the prescription for his WOD’s around weights that would give a 85kg fit male a brutally awesome workout. And eventually, women’s weights were based off 66% of the males. So, are you a 85kg hunk of meat & muscle? Or are you a little on the heavy side with only 4 months of CrossFit under your belt? Remember, hitting WOD’s RX is an awesome goal to strive to achieve, so don’t let your ego get in the way of your safety & mechanics.

On the other hand, do you find yourself finishing workouts, with barely a bead of sweat on your forehead? Are you finishing WOD’s 8 minutes before anyone else, surrounded in plates that you’ve taken off your barbell? You may be suffering from a common condition that called “Bitching It”. Symptom’s include, using light weights that don’t challenge you, scaling movement’s to make them easier & most commonly, not putting in 100%. This is the other end of the RX scale. Sure, you may not be able to hit some WOD’s RX, that’s cool. But that doesn’t mean that you need to scale every movement & weight under the sun, just to avoid a little ‘Hard Work’.

And if ever you are in doubt about what weight you should be using, or how you can scale your WOD, always ask one of our ridiculously good looking & knowledgeable Coaches to give you a hand.

From now on we’ll be telling you how long the WOD is suppose to take, and we’ll help you scale appropriately to achieve that time domain eg. FRAN is suppose to be a hard and fast 3-7 minute WOD, HELEN is meant to be a 7-12min WOD and NANCY a 12-20min.

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a) Split Jerk

2 – 2 – 2 – 2 – 2

*Alternating legs for the double

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b) Team WOD (3 per team)

15min AMRAP

Partner 1 runs 200m

Partner 2 Holds the plank

Partner 3 Burpees

*The runner goes into burpees, the person doing burpees moves on to the plank and the person holding the plank goes for a run.

*Score = total burpees done.