WOD 05 01 13
A. Deadlift (5@68%, 3@77%, ME@86%)
B. 4 min Pushup test
C. FT [T7/C10]
9-7-5 Clean (225/155)
15-10-5 CTB Pullups*
*Adv: (9-7-5 Bar Muscle Ups)
**D. Stiff legged deadlift 3×10 (increase weight with comfort level)
**Optional
Post times, loads, and comments.
05 01 13
From our friends at “Journal Menu”.
“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 at The 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.
– By: Journal Menu
Whenever anyone suggests that I scale up:
Great job to the AM crew, both on deadlift form and in choosing the right scale for the metcon.
the morning mob is getting big!!
The Mob has definitely grown – maybe we need to start using AM Army if it gets bigger…
I second this emotion – looking at the times and weights I think everyone did a great job choosing a suitable scale for them…kudos to the coach!
Great representation this AM!
A: 13 @ 272lbs
B: 50 (+10 from last time)
C: 6:45 @ 105lbs/blue band. Could easily up the weight on the cleans by a bit – note taken for next metcon w/ cleans.
A. Did some heavy clean pulls since deadlifts and I have beef at the moment.
B. 60-something?
C. 9:3? 165 lbs, ctb pull ups.
A. 11@315
B. 94
C. Started with 205 but only did 4 before going to 185. Got to rep 3 out of 5 bar MU before the timecap. Thanks to Phil, Kris, Ian, and TFoots for the push.
A. 8 @ 180#
B. 35 Rx
C. 6:35 with 83# and blue+red. Might be able to get by the next time with a little heavier weight and purple instead of red.
D. Opted not to do this today…the lower back is still feeling “moody”.
Toyally like the Journal Menu post above. Message received.
And way to fight through those bar MUs, Lei. Your clean form under that heavy weight was bomber. Definitely some good work getting done by our fearless leaders today! Kris, you’re just amazing. Period.
nice work Tracey..and thank you for sticking around and cheering me on through the fun!
no deadlifts today..pressed instead 5@100
no pushups either..
C. 6:15 155# 3-2-1 bar mu (first time done in a wod)
and then I did another metcon, Tuesday’s with farmers carries at 70#/hand instead of kb swings…
2 min amrap, 4 min amrap, 6 min amrap
5 pp@ 85
70# farmer’s carry
15 air squats
2+5, 3+5 and 1/2 a farmer’s carry, 4+5 and almost finishing a farmer’s carry (this is more than body weight and it sucked a lot)