For at least the first 6 months after starting CrossFit, I rarely ever had a RX by my score on the whiteboard. It may have been some sort of inferiority complex but I would feel like my workout was invalidated if I had to do single unders or use a band. So, for a while, at the expense of my fitness, I just did whatever was written on the board, no matter what. It took a while before I realized what a horrible mistake it was to train beyond my abilities. My bar would be the first to hit the ground — not because I finished first but I was the first to reach failure. Gasping for breath, I’d hold my hands on to the top of my head, my hips, or my knees. There was a lot of kneeling in front of my barbell. And all while this is happening, the rest of the class is finished, cheering me on.
Now that I can consistently do a workout as prescribed, I regretfully understand how much further I would be if I had just scaled to my level.
If you’re determined to do a workout “As Prescribed”, sure, let that drive you to push harder. However, do not, and I repeat, DO NOT struggle to finish a workout in 25 minutes that took everyone else 7. Stop changing your weights in the middle of the workout. If you’re unsure if you should scale, just scale. If you don’t, not only will you lose intensity, which is vital for the neurological and physiological changes needed to improve, but you will mentally discourage yourself. And that’s not even mentioning the increased risk of injuring yourself. Forget what everyone else is doing and just do your workout at your level. You will improve much faster. So, I never want to hear you say, “I should have scaled . . .”
4 ROUNDS FOR TIME
400 METER MED BALL RUN 20#/14#
5 DEAD HANG PULL UPS
10 SINGLE ARM KETTLEBELL SWINGS (10 EACH ARM) 53#/35#
OLYMPIC LIFTING TRAINING
3 REP MAX HANG POWER SNATCH
2 SETS OF 3 HANG POWER SNATCH @ 90% of your 3RM
5 SETS OF 1 HEAVING SNATCH BALANCE + 2 OVERHEAD SQUATS (from the rack) AHAP (AS HEAVY AS POSSIBLE)
5 SETS OF 5 WEIGHTED PULL UPS