Workout of the Day (WOD)

Tuesday 10/16/12

Babyshower CrossFit creations

Lately, there has been a new trend of which I am not too fond. When I ask an athlete for his/her time, he/she says something to the effect of,”Well, it’s 17.29, but I cheated. I did my handstands on the box.” ”Or, I cheated. I did my push-ups on my knees.” Allow me to say this once and for all time:


This is scaling, a necessary procedure in the WOD of a CrossFitter who has the desire to get stronger, faster, more agile, etc…

CrossFit WODs are designed to maximize work output. If you are lifting a load, or performing a movement that is not proportional to your current strength, you are not doing this. The FRANs, DIANEs,  etc, are all designed to be sub 10 minute workouts (FRAN probably should be sub 5-7). If they take you longer than this, YOU ARE NOT MAXIMIZING POWER.

The situation is quite ironic. You think your cheating when you scale appropriately, but in reality, you are cheating yourself when you do not scale appropriately. You will never get stronger by lifting loads slowly through WODs.

For more information on this subject, please read the Jon Gilson article previously posted entitled, “Zatsiorsky, Scaling, and Power” at:


3 individually timed rounds:

Row 500m

5 Power Cleans (185/115)

10 Burpees

Hillary's first muscle up

What's a great way to get important information to CFIB, put it in song with cute polar bears. SUGAR BEARS!

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