We would like to thank Joy Gero again for a wonderful lecture last Saturday. If you missed it, you missed the opportunity to partake in a lot of introspection regarding why we CrossFit, why we scale, and how the “community” aspect of CrossFit affects our decisions in both positive and negative ways. Whether you were at the lecture or not, Joy suggests you consider the following questions on a daily basis:
What is my overall long term fitness goal?
What scaling am I choosing today?
Why am I choosing to do that particular scale?
If the answer to the last question is the best possible way to meet your fitness goal, then you are most likely making the best decision for you. If the answer to the last questions is, “because ENTER NAME is doing that scaling and I want to do what he/she is doing,” then you being influenced by group-think and it may not be the best decision.
After the lecture, Joy was asked to do more such lectures and agreed to do so. We will keep you posted.
CrossFit Alloy WOD for 8/26/2014:
Skill:
3 Rounds for Quality:
10 Sec L-Sit Hang
5 Leg raises from full hang to L-Sit
5 Strict Full Toes to Bar
MetCon:
As Many Rounds As Possible in 20 Minutes:
3 Hang Power Cleans (185/125) or (80%)
6 Strict Ring Dips
9 Box Jumps (30/24)
27 Double Unders
Post Rounds to Comments
Scaling:
Platinum Plus: Hang Power Cleans are performed at 80% of your one rep max effort hang power cleans
Platinum: As written above.
Steel:
As Many Rounds As Possible in 20 Minutes:
3 Hang Power Cleans (155/105)
4 Strict Ring Dips
7 Box Jumps (30/24)
20 Double Unders
Brass:
As Many Rounds As Possible in 20 Minutes:
3 Hang Power Cleans (135/95)
4 Kipping Ring Dips (may be banded with a red band)
7 Box Jumps (24/20)
20 Double Unders or 60 Single Unders
Bronze:
As Many Rounds As Possible in 20 Minutes:
3 Hang Power Cleans (95-75/65-55)
4 Hand Release Pushups
7 Box Jumps (20/short box)
50 Single Unders
Scaling:
Platinum Plus: Hang Power Cleans are performed at 80% of your one rep max effort hang power cleans
Platinum: As written above.
Steel:
As Many Rounds As Possible in 20 Minutes:
3 Hang Power Cleans (155/105)
4 Strict Ring Dips
7 Box Jumps (30/24)
20 Double Unders
Brass:
As Many Rounds As Possible in 20 Minutes:
3 Hang Power Cleans (135/95)
4 Kipping Ring Dips (may be banded with a red band)
7 Box Jumps (24/20)
20 Double Unders or 60 Single Unders
Bronze:
As Many Rounds As Possible in 20 Minutes:
3 Hang Power Cleans (95-75/65-55)
4 Hand Release Pushups
7 Box Jumps (20/short box)
50 Single Unders
Steel/Brass Hybrid: 9 full rounds plus 14; Hang Power Cleans @ 135 lbs. (completed 10 rounds of HPC’s doing all 3 reps unbroken – a record for me). Ring dips were strict and box jumps at 30″. Had to sub 60 single-unders instead of double unders. Overall, a good WOD!
Enjoyed the L-seat hang skill work too.
Steel/Brass Hybrid: 9 full rounds plus 14; Hang Power Cleans @ 135 lbs. (completed 10 rounds of HPC’s doing all 3 reps unbroken – a record for me). Ring dips were strict and box jumps at 30″. Had to sub 60 single-unders instead of double unders. Overall, a good WOD!
Enjoyed the L-seat hang skill work too.
Platinum+(155lb HPCs) – 10 rounds plus 11 reps
Platinum+(155lb HPCs) – 10 rounds plus 11 reps
Platinum rep scheme – 165lbs on the cleans and singles+doubles on the DUs. — 8 rounds plus 3 reps
Platinum rep scheme – 165lbs on the cleans and singles+doubles on the DUs. — 8 rounds plus 3 reps