IMPORTANT! READ THIS.

Hopefully everyone will start noticing that i have put time caps on this months workouts – this is to reiterate the importance of scaling a workout. When we program workouts we have a distinct stimulus in mind, which will involve working at desired intensity – if the workout should take between 5 and 10 minutes and it is performed in 20 minutes – there would have been a stack of standing around looking at the bar praying it will lift itself. Remember the optimum way to improve your fitness is through increased power output, doing lots of work quickly – this is built on intensity.

Sarge found this out this morning – hopefully he won’t mind me using him as an example. Today’s workout should be a 5-10 min rx’d workout – elite guys/girls would probably do it in 3 mins. We want to aim to replicate the INTENSITY. He tried to do it Rx’d at 60kg, but had only managed the first set of squat cleans by the 5th minute and ended up with 1 full round and 5 less squat cleans – more then half the prescribed reps – he definitely should have gone at 40-50kg and maintained some intensity.

That’s not to say there won’t be workouts we prescribe that require your to keep the weight heavy and take a bit of time – but you’ll see a longer time cap – and this will be aiming to work on a different aspect of your fitness!

Something to think about, until you build up your strength with a movement – go lighter and maintain intensity – then come in and lift heavy around that so you can get strong enough to do workouts Rx’d! Listen to the coaches!

http://www.crossfitsmyrna.com/pdfs/CFJ_CleaWeiss_Scaling.pdf

Read this.

Nice work to all now it’s time to get serious lets think about what we want to achieve and please seek help from one of our coaches we really do know what we are talking about