3 Rounds – For Time
30 Reps 95lb Clean
Notes: This workout took most people about 30 min up and to about 50 min to finish. I hear a lot of times “I could never do that.” I am going to open up some detail today about scaling the WOD.
We post the fully prescribed WOD as written out on this blog. That does not mean however that everyone in the gym is doing this as written out. There are a lot of ways to reduce the amount of stress from this workout to scale it to anyone’s physical abilities at the time of doing it. For example; we could reduce it to 1 or 2 rounds instead of 3. We could reduce the reps to 15 or even 10. We reduce the load on the clean to 45# for some or even a PVC pipe for others. We can and do jumping pull ups instead of full pull ups. We can reduce the run to 400m or even 100m if necessary or walk. So the workout for some might look like this:
2 Rounds for time
15x Hang Power Clean 45#
15 Jumping pull ups
10 Squat Jumps
10 Jumping Pull ups
Then there is the whole concept of being your own captain. You are the captain of your own fitness, meaning you can come in and go as hard or as easy as you want/need. We don’t talk about this nor will we probably ever bring it up again because we want hard work out of everyone and that my friends, is a whole lot harder then you think you are capable of! That’s the point. People look in from the outside and see workouts that are super intense and amazing. They hear from their friend to come try it out and hear the stories about crawling on the ground for 10 min after some crazy combination of exercises they’ve never heard of, all leads to this idea that only the crazy can do these. Not so! We build the crazy in you! The tolerance, the willingness, the seeking of suffering is built just as much as the strength, the power, balance, speed, etc. Everyone has a beginning place.
This stuff is SCALABLE to EVERYONE, everyone can do this stuff. So tell your spouse, tell your co-worker, tell your friends to come in a watch, come in for a free week to just experience a scaled down intro class to CrossFit!
I was asked to explain why Badger? It’s a Monday after a holiday and people eat bad, didn’t workout…exactly. In order to create balance we have to do the things we don’t like to do, the things we think we are “not good at.” We are striving for balance here at CrossFit Costa Mesa and as such we have to do those things that are our least favorite. I would be willing to bet that the things you like to do are the things you do most often. So what came first, the willingness and pleasure of doing something, the ease of it, or was it because you do it so often it becomes habit, easy and praised by others cause you are good at it? Don’t do anything you don’t like, you’re not that good at it and people will laugh at your inability to do things! Face those things with the same intensity you would a burning building and a loved one caught in there! Fight! Tear the wall down! There is a tempering process being done on your mind when you walk through Badger at full intensity.
Everyone can do this stuff, not everyone wants to truly know themselves. Fears, exposing weakness is all a lot easier to talk about over a glass of wine and during commercials of Biggest Loser.
Get off the chair and do it, play it where it lies, tear down the wall (you put it there anyway).