Scaling.....it can be done both up and down in a workout.  When we scale its because we are trying to workout in a specific time and metabolic domain.  If the workout is designed to take you around 18 minutes and you do it in 9, then you got a totally different workout than what was desired.  Was it a bad workout?  No, but its not the workout that you are supposed to be getting.  If this was the case then either the programmer was off on the time frame they were shooting for, the weight and rep scheme was not hard enough for you or you lowered the weight so much to where you finished to quickly.  If you scale the weight down, it is to make sure that you are in the same time frame as those that are doing it Rx'ed.  If it should take most around 2 minutes to do a certain part and you do it in 30 seconds, you scaled to low.  Or, maybe you need to scale up.  If the weight isn't very difficult for you in the workout then you can scale the weight up so that you are in the time domain of the workout.  Another way to scale would be when you are nursing an injury.  This can be done by lowering the weight so that its works with your issue but then you can increase the reps. This can be worked out mathematically to do the same amount of work.  Amount of weight x number of reps = work done.  You can modify either of the 2 variables and still come up with the same amount of work.  Think about this when you try to scale and make sure you talk to your trainer if you need to, or would like to make any changes to the wod.  Have a great one today!!

Schedule for the week is as follows: M-W normal times, Th only 8am and 6pm class (Yes its different than normal but its because we will only be doing 2 classes this day), Fri and Sat no classes.  Sorry for any inconvenience but please enjoy your holidays!!!!!

FEEL THE BURN!!!!!

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"Get the Fire Burning!"

INFERNO Warm-up x 3

Complete the following:

Weighted Pull-ups

3-3-3-3-3

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then...

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AMRAP in minutes

10 reps Back Squat (135#, 95#)

10 reps Kettle Bell Swing (53#, 35#)

10 reps Burpees

.....3 minutes rest.......

AMRAP in 8 minutes

10 reps Back Squat (135#, 95#)

10 reps Kettle Bell Swing (53#, 35#)

10 reps Burpees

*start your 2nd round at the back squats as if it was 2 different wods.  Try to stay at the same number of total rounds and reps between the 1st set and the second set.  The object here is to go as fast and as hard as you can for the 8 minutes.  Your tempo will be MUCH faster than that of a 15 minute AMRAP!

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