It was a nice read!

Just finished the Scaling Course, educational and well needed training in scaling.

Good content.

Scaling is a modern Crossfit Fundamentals . Crossfit its not only for pro Athletes ... It is basicaly for everyone.

Effective scaling is meeting the athlete where they are at while careful not to invite them to dwell in the quagmire of their comfort zone.  Communicating a belief in an athlete’s achievement of mastery of a movement through scaling, the athlete will better internalize scaling as empowering steps that lead them through a progression to success.

Very very helpful

Nice to learn some good scaling options.

thank you I have been able to do good coaching.

SLIPS completed.

115-120-125-130-135-140-145-150-155-160-165-165 Rx'd

Top demais

Link to Professional Training: Scaling, Part 2

남(m)/47(Korean age 47 Western age 46)/171cm/92kg/220108/

Practice SLIPS for 20 minutes

Barbell thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments. /

20-40-45-50-55-60-65-70-75kg(x)-75kg(x)-75kg(x)-75kg(x)/

토요일 낮와드

CFWUx2 10*45thr 10*95thr

2*135 2*146 2*157 2*162.5 2*168(f,f) 2*162.5

Started skipping between reps after dinner WU2, 10s,10dus

Did the slips as suggested by Acevedo. Then worked up to 3 thrusters @60kg and 1 @65kg. My wrist was heavily strapped and I've made 75kg before but decided to stop at there today.

SLIPS first. Only had time for 10 sets.

135,155,165,170,175,180,180,185,190,195-fail,

70,75,80,85,90,90,90,90,90,90,90,90 kgs

emom2:30

185-190-195-200-205-205-205-205-205-210 Lifted every 2 minutes and with a belt after the first or second set. Juans slips as a general warmup and Bryan’s specific warmup and build up. (95-115-135-155-175)

Should’ve eaten more Leading up to this but I was eager to work out!

192/40/69”

155-165-175-180-180-185-185-185-185-190-190-195

75,85,95,105,115,125,125,125,130,135,135,140

95, 105, 115, 125, 135, 145, 155, 165(F), 155, 155, 155, 155

M/35/5'10"/190

115-125-135-145-155-165-175-185-195-205-215 (PR)-135

95-105-115-125-135-145-155-165-175-180(F)-180-185(F)

Stretching & L-Sits ✅ 

did Tuesday’s (200114) WOD today!

GOWOD mobility 1st (28 minutes)

4 min. each: Scales, Inversions & Planks

12 min. total! Then, front sq. & Push Press work. Thruster Practice!

45-men’s bar-55-60#s & then, working sets of 3 @ 95#s! Lost count of how many sets! The rest of my plates were in a different location.

E1.5MOM

55# dumbbells

(try 60# dumbbells next time)

135-140-140-140145-145-145-150-155-160F-155-155F

@kg

60 - 60 - 80 - 80 - 80 - 80 - 80 - 80 -80 - 80 - 90(failed) - 90(failed)

Warm-up 45#/65/95

115/125/130/135/140/145/150/155/160/

165f/155f/155

Slips

4:00 alternating scales front and back

4:00 L sit pratiche interval 20/10

4:00 frog stand interval 20/10

4:00 plank interval 50/10

4:00 stretching

Box thrusters 50 kg 1x 12

95-115-135-155-175-185-195-200-200-205-210(f)-205

135-145-150-145-145-140-135-135-140-145-140-140

Shoulders were pretty sore going into this one so I stayed lighter and focused on a challenging weight that I could still efficiently move without pressing early or having a slow lock out.

Did sets of 8 as I'm still grooving in the motion. Built to 125# then stalled. 3 at 125# then 3 at 95#

Question for other people-On SLIPS day what level of intensity are you going for?

SLIPS

135-155-165-175-180(f)-175-180-185-190(f)-175(f)-165-170

50,60,60,62.5,70

72.5x6

33/m/178cm/104kg

35/195/5’9/M

165-175-185-195-205-215-220-225-230-235

PR

Slips - check

Th - up to 165

status: skinny, weak

No time yesterday. Completed today, Saturday 1/11 (rest day) instead.

90-95-100-105-110-115-120-125-130-135-140*-x**

*140 required 2 attempts. 1) fail after got TOO deep on the squat; 2) "success" but not really deep enough on the squat (over-compensated).

** x - reset to 135lbs and failed from fatigue.

I don't think I've ever attempted a thruster bigger than 115lbs before; overall this was a good day.

Rx’ed

115-135-145-155-165-175-185-190(f)-190-190(f)- 190(f)- 190(f)- 185

2nd attempt in the afternoon:

135-155-165-175-185-185-195-195(f)-196-195-195-200(f)

followed by:

5 thrusters @175

5 thrusters @165

5 thrusters @155

800m run

Derek Eason

CrossFit Train 97333

Corvallis, Oregon

SLIPS:

1:00 Straddle Stretch

1:00 Pike Stretch

Every :30 for 5 minutes:

Bent-Bent-Bent Press to Handstand

Every minute for 5 minutes:

Bent Arm Pike Press to Handstand

5 minutes of Stiff-Stiff Straddle Press to Handstand Practice

3 sets of :10 L-sit on the Floor

Barbell Thruster:

185-190-195-200-205-210-215-220-225-230-225-235lbs.

Warmed starting with 1 rep at 65# going up by 10# to 135#

135-135-135-145-145-145-150 elbow started hurting so stopped there

jackie: 6 @ 60#, 6 @ 70#

Scaled to 20min SLIPS practice- subs: boat pose for l-sits & tripod for inversions

4x5reps bar thrusters-  45/45/55/55#

Feeling little tired so stopped there.  Think 1rm is only 70# so not bad! 😅

Having read Tim Noakes's brilliant yet also depressing demolition of the cholesterol story, it was a relief to read a piece so judicious and balanced and so obviously seeking the facts dispassionately where they could be found and noting where we were still ignorant.

M/45/6'2"/185#

135/140/145/150/155/160/165/170/175/180/185/190(F)

Been playing catch-up with WODs. Did yesterday's WOD instead of slips, then

135-165-195-215-225-235(f)-225

then ran out of time. Oh well

Slips ✅

EMOM 12

2 DB thruster 40#

For SLIPS did scales and the tumbling progression courtesy of Juan.

Squat clean thrusters: 165 - 175 - 185 - 195 - 205 - 215 - 220 - 225 - 230 - 235(f) - 235 - 240(f)

Old PR was 210.

m/51/5'11"/200#

95-105-115-125-135-135-135-95-95-115-115-115

62.5/65/67.5/70(fail)/67.5 67.5/65/65/65/65/65/65 kg

SLIPS (I=handstand walks & freestanding practice - turned into cartwheels with my 5 year old)

stretches after thrusters

Thrusters

10-45/10-55/5-65/3-75/2-85/1-95(PR)/1-95#

90# is the heaviest I found in my notes so 5# PR today.

In lbs

95, 105, 115, 125, 135, 145, 155, 165, 175, 165, 165, 165

Question I havent been able to find an answer for.....why is the WoD on here different than all the others I see posted by various athletes and gyms?

SLIPS

Worked Thrusters with dumbbells and barbell

165lbs was the heaviest I went

135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185, 190 Rx

50-50-55-55-60-60-65-65-70-70

slips Paoli complex

40-45-50-55-60-65-70-75-80-85-90-(95)

135 lbs

Globo scale: if you don't have bumper plates available build to a heavy but controlled single, and use a rack. Dumbbell sub dumbbell thrusters. If you max out the available dumbbells do AMRAP sets. If you are looking for a challenge do these from the floor as "clusters", a squat clean into the thruster movement. SLIPS as rxed.

5 min stretching

4 min EMOM - 30 second HS hold

4 min EMOM - 30 second front/back scales ea leg

2 min plank hold

Then: barbell thruster 1@ 80 lb., 85, 90, 95, 100, 105, 110, 105x4, 110

Ended with: 3 minutes shoulder stretching with green band tied to rack.

135-135-145-145-155-155-165-165-175-175-180-185(f)

M/41/5’8”/160

Made 220 one last attempts then couldn’t hit 235 on last one

174CM/74KG:(40-50-60-70-80-85-90-95-100-100-100-100 KG)

https://youtu.be/z87NcZDWhQE

"And athletes lucky enough to be in the care of such a trainer will find their path to improvement much more efficient and effective than will someone prescribed the same scaling all the time."

I agree with this and since the main site's transition the past year I've been more open to not scaling the same way every time. This also makes retesting really difficult to measure. Our use of Ricky Reps on pull-ups, for instance, almost ensures no two sets will be the same. But it has led to better pull-ups overall. So no complaints.

It still seems to me that an athlete on the fringe of a pull-up or muscle-up (meaning they can do some but not many or consistently) gets a lot of strength benefit from doing kipping variations in a workout. Their arms die out just as much as a an advanced athlete doing strict variations. If there is a "strict" variation in a workout that seems designed to give a good intensity dose, then I like to defer to the kipping movements for fringe athletes. If a workout's purpose is more "for quality" then we stick with strict.

I am definitely a believer in both. From what I have experienced, kipping comes first as a natural progression, then is formalized through the strict, formal expression of a pull-up. So I tend to teach kipping first because the coordination can take longer to get the hang of.

There is nothing cool or exciting about scaling but it might be the most important thing I have in my toolkit as a coach - on par with developing a personal relationship.

Champions Club Scaling Notes

RANT

Look at this one more than just trying to max out on a thruster, but as about 45 minutes of wishing you would have just stayed in the bed.

PURPOSE

Test out a usually-untested movement with fatigue first (from SLIPS) and then load. And then stamina. 12(!) sets is no joke.

NEW TO CROSSFIT VERSION

As is except try sets of like 20 or even 30. This will keep the weight light and give you a lot of feedback on your technique.

INJURY SCALE

My first thought is to pick either portion of the thruster you can do (squat or press) and go for a max there. If not, pick two of the SLIPS and go at them for 30 minutes. Treat it like your only workout of the day.

TRAINING SCALE

Going for more than 1 rep here - probably more than 5 - for each set would probably be best bet. And pick 1 SLIP to work on for all 20 minutes.

PRACTICE SCALE

As is, just don't be limited by number of sets. Doing 1 rep adds more of a sense of urgency on getting the technique right.

GROUP SCALE

As is, ass reps when needed and L-sit in between for transition prep and Scales for arches prep

WARMUP

Handstand - overhead prep

Pull-up - overhead + hanging from things

Squat - obvs

Hollow hold - overhead prep

Strict knees to elbows - squat descent

Kettlebell swing - core to extremity prep

GENERAL FEAR LEVEL: 5

My right shoulder has been sore and trying to take it easy on it. Ideas for injury scale- just heavy front squats and some light overhead work? Was thinking I could also work on being more explosive with coming out of the front squats like the speed of a thruster.

GENERAL WARM-UP

2 rounds of:

250-m row

10 scapular pull-ups

25-ft broad jumps

25-ft bear crawl

10 air squats

SPECIFIC WARM-UP

Thruster

Perform 5 reps of each step with an empty barbell:

Front squats

Push press (with front squat-width stance)

Thrusters (with a pause in front rack)

Thrusters

Build-up

Every 90-seconds for 5 sets: 5-4-3-2-2. The last set is approx. at 75% of the anticipated top set of the day.

SLIPS

Scales

EMOM 8 minutes

Odd minutes: Back scale, 30-sec right side

Even minutes: Back scale, 30-sec left side

Stretching

EMOM 12 minutes

Min. 1 & 2: Banded shoulder distraction

Min. 3 & 4: Pigeon stretch

Min. 5 & 6: Couch stretch 

This is great!

.

The objective of scaling is to progress not to regress.

.

I would add that stagnation is not only only solved by variety. A dedicated coach and a dedicated athlete should be paying attention to be adjusting the scaling options with time. Observation and having a process mindset are key. What I mean is that both athlete and coach have to always be putting the athlete close to their reach area. That it is not solved only with the modifications or variety of movement patterns. It is solved having a long term view on scaling, consistently taking notes on where each athlete is, understanding very well the stimulus of each given workout, understanding the psychological and physiological state of an athlete on a given day. Combining all this information well will determine the best scaling option for an athlete. As this article points out: a default scaling option is always a bad one. Scaling is really the heart of coaching in CrossFit. And Coaching is a learning relationship within two people.

INTENDED STIMULUS

.

"Of the 10 General Physical Skills described by Jim Cawley of Dynamax and used by CrossFit, tumbling enhances at least six: Strength, Flexibility, Coordination, Agility, Balance, and Accuracy." (CatalystAthletics). Last week the CrossFit Training Department made the point that tumbling is one of the many ways we can interpret the Inversion part of SLIPS. Let's play with that today. Check the progressions proposed or come up with your own.

Now, let's move to the thrusters. It is a heavy day, and we have a good amount of singles. Today don't decide in advance if you're going for max volume or for max load. Get to that bar and focus on your movement and get ten massive singles. Let your mechanics and how you feel dictate the load. A critical aspect of the thruster is that it will punish weak front squats mechanics harshly. Focus on having that bar as far back in your neck as possible and coming out of that squat in the most vertical position you can. If your max push press is very different from your thruster, your squat needs some love. Today will give you good info regarding this aspect. Athletes learning the mechanics or needing some movement work can use our option below.

HAVE FUN!

Fancy SLIPS

Let's get silly and Fancy!

Start with two sets of

▶ 20 seconds back scale per leg

▶ 20 seconds front scale per leg (or pistol hold at bottom)

then

Let's roll! (progression designed by Carl Paoli)*

▶ 5 forward rolls from pike position

▶ 5 forward rolls from pike position with feet on a wall

▶ 5 forward rolls from wall-facing handstand hold

▶ 5 forward rolls from a freestanding handstand

* Go through the progression. Once you find the movement that it is right at your limit, stay there, and focus on really slowing it down. Your objective is to make this look slow and smooth.

then

3 max L-sit/tuck hold from boxes.

OPTION for Thrusters

3 sets with an empty barbell and no breaks

20 seconds active front squat hold at the bottom

10 kneeling barbell strict presses from behind the neck

then

3 sets with an empty barbell and no breaks

10 Frankenstein squats

10 kneeling barbell strict presses from front rack

then

3 sets (light to moderate)

5 3-pause front squats*

5 pause push presses*

*Pauses are at the bottom, parallel on the ascent, and dip jerk position at the top. One second per position. The focus is on staying engaged on the legs throughout the lift.

**Pause is at the bottom of the dip. This should be pretty much the same height as the last pause of the squats. The focus is on staying upright and keeping the weight evenly distributed on the feet.

then

6 - 10 sets

5 thrusters

While your mechanics are proper, LOAD IT UP!