How is everyone’s back feeling?
I am very happy with our performances on the WOD’s over the past two weeks. One more tough week and we get a backload.
I would like to address scaling. There are many ways to scale movements. We either lower the range of motion, lower the weight, or replace a complex movement with relative and complimentary lower skill movements. The scale that I prescribe to go along with the workouts are a “best fit” scale. Some of you may need to scale further and some of you should be going closer to the Rx version of the movement than is the “official” scale.
For the higher skill movements, unless you are practicing for a significant amount of time outside of the metcon class workout, you will cease to improve in the movements. Burpee pull-ups are meant to mimic the bodyweight pull and press involved in the muscle-up, they are designed to increase strength in the movement patterns required to perform a muscle-up, but, even if you do thousands of them, they will not get you a muscle-up.
The best way to improve your scaling would be to approach it in a “mix-and-match” mindset. Let’s take Amanda for example, 9-7-5 muscle-ups and snatches. If I am improving in my muscle-ups but do not feel like I could adequately perform the required 21 muscle-ups in the WOD, I will try as many as I can each round. Maybe you surprise yourself and get more than you thought you would, maybe you get none, but you got practice at the movement while in a WOD setting and experience counts! The same attitude should be taken when performing double unders.
You can alternate how you mix up the movements in a couple ways: attempting max reps as Rx at the start of each set and switching to scale after you are certain the Rx movement is unattainable or set a time that you will adjust your WOD accordingly; a good Amanda time is around eight minutes, maybe I attempt three minutes Rx’d and switch to scale only if I am behind pace.
For weights, we get stronger by lifting heavier weights, faster. If an Rx workout calls for 135 and the scale is 95, maybe 95 feels too light but 135 is not possible. There is nothing wrong with doing 100 or 120 or whatever in the range between Rx and scale.
May the ravens of Odin gude you