TUESDAY

28
Feb

TUESDAY

2017 Open 17.1 is done and over. It was brutal, and I can guarantee it’s going to get worse!! Haha! Yup. No sugar coating here. CrossFit is really easy … said no one EVER!! Be proud whether you are doing the Open or not. CrossFit is really tough and takes a lot of commitment and dedication. Keep the momentum going! Open wod 17.2 will be announced Thursday live at 8 pm. Be sure to check it out on the CrossFit Games site. We will all be doing it on Saturday.

Kmac brought this article to my attention. It’s a copy and past from JournalMENU. Read it !!

“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.

STRENGTH:

Back squat

1 x 6 @ 70%

1 x 5 @ 75%

1 x 4 @ 80%

1 x 3 @ 85%

CROSSFIT WOD:

50 wall balls 20#/14# 10″/9″

25 pull ups RX+ C2B

40 wall balls

20 pull ups

30 wall balls

15 pull ups

20 wall balls

10 pull ups

10 wall balls

5 pull ups