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Jared L Schiro 05-17-2009 04:12 PM

Scaled WODS for Beginers?
I am new to crossfit and I have what might be a stupid question. I have been in the Army for 8 years and strength train with weights most of the time. I started crossfit beacuse I am really unhappy with my metcon but I don't wan't to sacrifice all my strength. I have been doing the WODS as rx'ed. My times have been horrible but I have been pushing hard. I am wondering if I should be scaling some of these WODs to enable me to improve my times or if I should keep doing the weights and reps perscribed and just let my times improve on their own. Thanks for your help.

Amber Mathwig 05-17-2009 04:15 PM

Re: Scaled WODS for Beginers?

Yes. The WODs as posted on the mainpage are for the elite/those who have been training CrossFit for awhile. Utilize this WFS link to help determine your scaling level.

Robert D Taylor Jr 05-17-2009 04:47 PM

Re: Scaled WODS for Beginers?
Define horrible times, if you can do a WOD rxed in some reasonable time (compare to the boards if possble) than the fastest way to fast rxed times, might be do rxed and get faster at them. No shame in scaling though especially if your times lie outside the curve. a scaled CF WOD should still suck, just with lighter weight. I started CF with a reasonably long hx of reasonably intense PT. I could do most WODs rxed, but somewhat slow. I got better, than overtrained then horribly overtrained then injured. If you skip the last three you'll be good to go.

Jared L Schiro 05-17-2009 06:05 PM

Re: Scaled WODS for Beginers?
I am able to complete most of the WODs as rx'd. Today I had to change the weighted pull ups to body weight but I am 210 and and high rep pull ups are something new to me. I can knock out the first 10 or so with 45 to 65lb no problem then my body just hits a wall. That comes from too much power lifting and that is what I am trying to fix. My times are comparable to approximately the bottom 15% of the people that posted times. I just hate scaling anything. I guess that comes from a soldiers mentality. We just beat our heads against the wall until either the wall or our head gives out. I am seeing improvements I was just wondering if scaling would allow me to improve even faster. Thanks for your feed back.

Karin Jonczak 05-17-2009 06:34 PM

Re: Scaled WODS for Beginers?
I try to target finishing under 20 minutes for the met-cons with weight... you will start to be able to judge what kind of weights to use then.

Chris Catto 05-18-2009 09:08 AM

Re: Scaled WODS for Beginers?
What I have found is that I have little trouble with the timed WODs. (2nd week) I just do them as best I can and figure the rounds will come with time. Now the weighted WODs are a differnet story. I am scaling back so that I cannot complete them but come close. Basiclly I am scaling back so that the concept of "working to failure" is my result.

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