I generally do the Puppies scaling of workouts, I find that they match my strength level as to weights, and ability level as to pullups. However, I feel that I could totally do this WOD as rx’d. Is it ok to pick and choose in this way, or should I do strictly Puppies until I’m ready to move up completely?
Totally pick and choose. The goal in each WOD is to (safely and with good form) push yourself to the limit. So, if a WOD comes up that is comprised of exercises you are either unfamiliar with or don’t have the strength for, guess at the scaling that will allow you to complete the WOD in a time frame similar to the times listed in the original post (assuming a timed workout, that is) while maintaining intensity. If the WOD is one you can handle as RXed, grab it and go! A good example is the 5k run. It comes up as a WOD a few times a year. For you, as I guess you’re a runner, it’s doable. Doing it as a WOD, you should attack it to get the best time you can. Then there will be others who can deadlift 400lbs but need to scale the 5k down to 2 miles or less, because this is the thing they need to work on.
Much of this will be trial and error: sometimes you’ll pick a puppy scaling and breeze through. Keep track, and next time that WOD or one with similar exercises comes up, increase the load or reps. Some times you’ll pick a scaling and soon find out that you’ll be lucky to live until tomorrow. Finish as best you can (which some times means dropping the weight or reps but, if safe, never giving up), note it and adjust accordingly.
You’ll probably end up fiddling with the scaling quite a bit, but part of the fun of CF (at least for me) is to learn new movements, try your best to master the form, and watch yourself accomplish tasks that would have seemed insane not so long before. Stick with it and you’ll get the hang of it.
Welcome, and good luck!
Thanks a bunch guys! Yeah, I used to do quite a bit of lifting and running, but that was years ago. Back into serious work (and a first time crossfitter) as of two weeks ago. I really appreciate all the help I’m getting here!
Pack:
Five rounds for time of:
Run 200 meters
7 Muscle up progressions
Run 200 meters
7 Handstand push up progressions
Run 200 meters
15 second L-sit hold
Run 200 meters
10 One legged squats
Time: 38:15 Subbed 1 min sprints on ellyptical for 200 meter runs due to knee issue. HSPU progressions done facing wall, toes on wall but very near vertical, all sets unbroken
I went on the bike tuesday for 5 miles or so and learned to use clips for my pedals, no soreness still just fatigued.
Aren’t they awesome? Did you fall over?
Im happy to say I did not fall over possibly because I spent about 1/2 an hour in the bike shop clipping in, unclipping until it felt pretty easy then went out and rode on a flat street clipping and unclipping as I rode along before riding home. I forced myself to come to a stop at every stop sign and light and un clip, ride through the intersection then clip back it. Was it awsome, I think think so, my Quads aren’t yet in total agreement, they’ve got to coast before this
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