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Entries in banetbot (19)
Scaling Notes: Changing the Workout
Chris Sinagoga | Monday, April 27, 2020 at 12:19PM The workouts for today and yesterday are two really good examples of me either 1) changing the workout format for you or 2) letting you guys change it yourselves.
I follow the workouts on crossfit.com as they are listed. Only sometimes the way they are listed is not necessarily what I want to get out of the day, so I shade it a little to one side or the other. This is called "scaling."
The workout listed today is 10 rep max push press. In the gym's format, we'd get the racks out (or not, if I felt like making you guys clean the weight up to your shoulders) and work up as heavy as possible for 10 reps without the form breaking down, and maybe throwing a few L-sits or hollow holds in between.
With what you guys have at your houses or parks, this format would not probably give the best stimulus - 10 reps of 25-lb. dumbbells might be heavy enough for Coach Casey, but Mallory would be left wanting more. There are a million different options you could use to make a workout out of what's listed, so I just made up one that seems like it can be flexible for people with both heavy weights and light weights at home.
Yesterday's workout would have been perfect if your name was Shannon Marchant or Elizabeth Banet. But remember, we are supposed to hate everyone that's capable of doing pistols and 20 in one round of a workout is just nonsense. But the workout listed was simple enough that I wanted to see how many of you guys would adjust it for yourselves. And... yeah, pretty crappy. Take away mine, Mel's, and Mrs. Nevarez's extra comment and we have like 6, if math serves me right.
Sometimes Mrs. Carey is going to make a really nice meal for Mr. Carey, ready to eat when he gets home, and sometimes she's just going to be like, "Steve! You see the food we have. Make something." So it's up to him to take about 3 minutes to think about what he wants to get out of this meal, or instead just say eff it and order a #1 with a large Coke.
Take a crack at this stuff yourself. Worst thing that could happen is you do something dumb that doesn't really give you a good workout feel. There is nothing wrong with that. When the gym opens back up there will be plenty of being told what to do. For now, be your own experiment.
