Power Clean and Jerk
1-1-1-1-1
Rest as needed
Complete as many Burpees as possible in 2 minutes
If you self-scale a WOD halfway through are you cheating, DNFing or being smart? Post thoughts to comments.
9 Responses to “Tuesday the 3rd of January, 2012”
Trackbacks are disabled.
Contact & Address
5940 NE 4th Avenue Miami, FL 33137
(305) 809-6390
Contact us for more information! crossfit305@crossfit305.comHave a Voucher? Click HereOur sister facility in Miami Beach - CrossFit A1A
CrossFit 305 at MindBody
CrossFit 305 Survey
Upcoming events at CrossFit 305
Partners and Links
CrossFit Kids
Blogroll
Friendly Links
CrossFit Journal
If I self scale a WOD midway through I am mentally weak and a quitter.
If you are injured and can’t continue you should be stop the WOD so you don’t hurt yourself even more.
If your on minute 13 of Fran and vigilantly knocking out the pullups one at a time in the round of 15 your cheating yourself. Scale and come back and work on pullups/strength in another way, not during your conditioning.
I scale all the time. It is the only way I stay injury free, if it is a movement, or a rep scheme or a weight. But I also work on my weaknesses outside of workouts. It is important to know your limit and push that limit, it is stupid to through yourself off the cliff of your limits to the rocks below.
I like to challenge myself to do RX weight or as close to it as possible if I can. So rather than go light, I prefer to go to heavy and modify down if I find it is too much… and by too much I mean I am going to hurt myself or take 25 minutes (or DNF) to complete what should be a 10 minute WOD. Also, if I have done a workout before and made note of the weight and time I did, then I know what I can do… and scaling down from a prior weight I would agree with Dom, it’s is “mentally weak.”
WOD hard, and eat yogurt!
Work smarter not harder! I can not count the amount of times trainees and coaches alike will ask my advice on injury rehab, care and prevention. Sadly though, I CAN count on one hand how often one takes professional advice and uses it to their healing advantage. Each MUST learn to differentiate between working through discomfort, (resulting from an acidotic state due to overexertion) and pain that is due to muscular/ligament/tendon/joint injury. Ceasing a WOD mid session due to a probability of injury is SMART. When concerning exercise, LESS is ALWAYS more. If scaling is needed mid WOD, that is exactly what should be done. There are no steadfast rules of exercise. The only priority is injury prevention. If one is feeling weak and under-performing, accept thats just how the ball bounces that day. If something “feels” off, BEST practice is to STOP immediately, pack up your gear and GO HOME. Rest, re-evaluate your status after 48 hours then decide whether or not to proceed with more training or continue recovery.
My final bit of advice would be to stop obsessing over the clock. Use it as a tool periodically to guage progress, not exclusively. Human biology and performace for that matter is more of a waveform with peaks and troughs, not a constant upward slope. Bad days will come and good training days will follow. Take each WOD with a grain of salt, and always do your best for THAT DAY.
Dl 3 3 3 365 425 445
Push jerk 3 3 3 205 225 245
3×7 hspu deficits
Wod
200 dubs
50 ohs #135
50 pullups
1 mile run
21:32
175 split clean and split jerk
41 burpees
Row 20 on 40 off, 5 rounds trying to hold 1:20 pace. Ouch.
608 total meters
PC&J
225/245/255fail on jerk in front/255 fail same/260 fail on jerk behind.
cleans felt light. Very close on jerks.
45 burpees. Felt better than expected.
I don’t think the question was about whether you should scale or not. The obvious is answer is yes scale when you need to. The way I read the question was what do you think about cutting your reps or weight when the exercise becomes difficult. I see people all the time that are slave sto the clock. As soon as they see people ‘beating’ them, they want to take weight off the bar, reps off the number. HTFU