“I am going to have to do everything with lots of scaling and modifications,” is what a newcomer told me the other day. And as I responded reassuringly- I found myself explaining that just about everyone scales and modifies on a regular basis. Not only that but in almost every single class there are multiple modifications and scalings being done in any given WOD. It is SO rare that a room full of athletes are “going Rx” that I even posted a picture of it below. This might be the first time it has ever happened.
“In fact,” I went on to explain…. “that one athlete at CrossFit Malibu even scaled and modified her way to the CrossFit Games in 2012 and then later to a world record performance in Olympic weightlifting.” And this is totally true. By adjusting the workload, range of motion requirements, and even the movements themselves- newcomers at the Hut have achieved strength and fitness levels that they would have never otherwise manifested. These physical adaptations do not happen in spite of the fact that the workout has been scaled and modified. It is BECAUSE of the way that WODs are creatively retooled that we have become this fit and powerful, this mobile and coordinated. And with a low incidence of overuse problems and injuries.
So continue to pass along the word that you do not have to get fit BEFORE starting CrossFit. That you do not have to have prior experience or even be athletic at all. It is all taught, reviewed, and consistency corrected… meeting you where you are each and every day.
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
On a running clock (for 12 minutes) complete max total reps:
1 minute of hang squat cleans, 40/25# DB
1 minute of burpees with lateral jump over both flat DB
1 minute of toes to bar
2 minutes of each movement above
1 final minute of each above
Post total number of reps completed to chalkboard/journal
Thursday 5pm Open Training Hour
Again- try and get something done from the list