Scaling appropriately is always a challenge in the types of workouts that we do. Should I do more weight and get a slower time or do less weight and get a faster time on the board is always a common conundrum. The answer is always it depends.
Most of the time in the workouts that we write, the goal is high intensity. This can be accomplished both in heavier weights, harder movements, or faster times. We have people err all the time on both ends of the spectrum. For example Fran is supposed to be done as prescribed in under 6 minutes. If you’re not finishing it in under 6 minutes the chances are the weight is too heavy. That being said, this is why it’s beneficial to communicate to your coach. If thrusters are something that you struggle with and I want you to get stronger at then I may have you do the prescribed weight and if you finish in 7 minutes you got a little stronger and finished close to the time frame. Or I may feel like you need the dose of intensity more and I have you scale the weight back and finish in under 6 minutes. Both workouts are beneficial just in a different way.
Then we have people on the other end of the spectrum. Where they are strong enough to do the workout as prescribed or up the weights but they opt to always be the top time on the board. This isn’t beneficial either since you won’t get stronger doing light weights all the time. So it always always depends on the goal and intent of the workout. This is why speaking to your coach about appropriate scaling is very important.
Most of the scores on the board should be within 2-3 mins of the top time or within 2-3 rounds of an AMRAP of the top time. If you’re way off communicate to us and let’s see how we can get you the best results from your workouts.
4-27-18
Strength:
Bench Press while resting complete sets of auxiliary work
MetCon:
Ring dips x 20-15-10-5
Wall balls x 5-10-15-20
For time