Why and when do we need to scale a workout?
Wise words from our coach @javierdest.pt
#Repost @javierdest.pt (@get_repost)
To Rx or not to Rx?
The million dollar question in Crossfit!
I usually bring it down to this 4 points
Safety: community, keep it safe. We have to push ourselves and go the extra mile, but keeping it safe.
An extra kilo on the bar is not worth it if you get injured.
Abilty level: back to basics, walking before running, strict pull ups before butterfly pull ups, ring dips before attempting a Ring MU...
Quality of movement : Quality over quantity, intensity over volume. This means hit depth, lock elbows, full extend those hips...
When we perform a movement with quality, we are also being efficient. Stimulus of the wod : Back to the definition of fitness : Increased work capacity across broad time and modal domains. What this means?
Each wod is designed with a purpose, in order to work an intended stimulus and improve our adaptation to that effort.
Fran 21-15-9 Thrusters 42.5/30 & Pull ups.
The goal is NOT to do Wods Rx.
The goal is to get the appropiate stimulus every day, working on mechanics and consistency.
If an athlete has a 1RM Thruster of 55/40 and can do 5 PU unbroken, he or she could probably do Fran Rx, but it would take +20minutes.
That's not the intented stimulus that we are looking for with Fran.
Listen to your coach, we are here to push you and help you becoming the best version of yourself, fitter, stronger and faster, but we also have a responsibility of keeping you safe.
Trust the process, enjoy the journey.
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