We scale everyday in the box for many of our clients.  For some, scaling might be lowering the weight.  For others it might be changing the reps set or modifying the movement.  But there is a particular reason for the scale.  HOWEVER, we NEVER scale to make it easier.  The object of scaling isnt to make the weight lighter so you feel like a success.  The object is to do it so that you are able to get the desired result of the workout while keeping your limits and abilities in mind.  For example if we are doing heavy overhead squats and you seem to be lacking in flexibility in the shoulders, then we will try to spread your hands wider for more of a rotational ability to move the bar further back.  Or we will make it so the client will only go so deep so that they are training their body to move correctly in the limited range that they have.  From there, we will gradualy get deeper and deeper as the strength and flexibility increases.  But if you do a workout that should have taken 25 minutes and it took you 14 based on your scaling, then you just went light.  Lets say you are injured and you go light, then in this situation we would scale by increasing the number of reps a bit.  The larger the scale of the weight, the more reps we will increase to.  Scaling is what allows EVERYONE to get the same response from the workout for each member of the box.  Ask your coach if you are unsure on your scaling.


[youtube https://www.youtube.com/watch?v=SHnrPR1Rp_Q]


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"Oopsy Daisy"

INFERNO Warm-up x 3

Complete the following:


4 Rounds for Time: (20 min time limit)

     400 m Run

     15 rep Dumbbell Thrusters (50#, 35#)

     20 reps Dumbbell Lunges (50#, 35#)

         *each leg is 1 rep




21/3, 15/2, 9/1 reps of:

     Ring Dips

     Rope Climbs


MWOD........how to loosen up your neck and your shoulders

[youtube https://www.youtube.com/watch?v=i463R5HGdVg]

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