Tuesday 100427 Snatch/Pull Ups

Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups
Post time to comments.

One aspect of CrossFit that seems to be underemphasized is that of SCALING.   So, while the high level CrossFitter and the newcomer will do versions of the same WOD (workout of the day) each day- they might vary the workout in one or more of the following ways:

• Scale the load- for example, reduce the weight of a lift from 62 to 30kg (of even down to a virtually weightless PVC pipe) 

• Scale the number of repetitions- reduce a  rep scheme from 21-15-9 to 15-9-6 (like today's WOD)

• Modify the movement- band assisted pull ups or modified handstand pushups instead of the 'real-thing'

• Change the movement- Ring rows instead of pull ups, air squats instead of weighted back squat

•  Substitute a movement completely- a thruster instead of  wall balls, rowing instead of sumo deadlift high pulls

For example- a relative newcomer to the WOD listed above would likely be assisted in scaling this workout to a version like this:
Three rounds, 15-12-9 reps for time of:
Power snatch to Overhead squat- 9kg bar
2" band- assisted pull ups

After a warm-up, the next 10-15 minutes of most sessions are geared towards technique and mechanics training towards the movements involved in the daily workout.  Then appropriate loads, reps and movements are determined.  IT is a process that involves thought, attention to individuals and lots of experience.

We work very closely with athletes- from ages 9 to 70 to ensure that the WOD is tailored to their experience, fitness level, ability, individual differences AND any other mitigating circumstance- like injury or limited mobility.  This is THE MOST CRITICAL issue that a newcomer to CrossFit should consider when choosing to train at any CrossFit box.  Our attention to scaling and the needs of our members is a responsibility we take seriously.  It is how we take care of our members, how we look our for their health and well-being... and vital to the success of our box AND our reputation.