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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 09-04-2007, 08:32 PM   #1
Tom Nguyen
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Join Date: Aug 2007
Location: Sacramento  CA
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Scaling weights

Are most people who aren't the stereotypical crossfit weight (??175 I presume??) scaling weights on the WOD based on their own bodyweight?

I'm 140 but have been trying to do the WOD as prescribed though some of those weights kick my butt. However, I presume the heavier person would have problems in bodyweight exercieses, ie 21 pullups or 21 dips and they can't exactly scale down their bodyweight. Thus, I try to do the exercise as prescribed.

Basically, is the goal to be able to do the WOD as prescribed regardless of your bodyweight?

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Old 09-04-2007, 09:57 PM   #2
Derek Maffett
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Re: Scaling weights

What you are saying makes sense. People like us who are less or significantly less than the assumed weight are going to have more trouble moving external weight but bodyweight exercises are going to be naturally scaled down. Those who are 200+ lbs are going to have things the opposite way. Combine these facts with the fact that almost nobody is "average," and the answer becomes that we should work our weaknesses as best we can.

In your case, I would say that you should scale down if necessary but try to gain strength so as to use the prescribed weights. I am 111 but I hope to be doing Fran with the full 95 lbs despite the obvious disadvantage I have there.

55% of average Crossfiter's weight for Fran would indicate about 75 lbs for you. Try that and work up to 95 gradually.
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Old 09-05-2007, 05:21 PM   #3
Darrell E. White
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Re: Scaling weights

What's your CFT? Do a search of the forums looking for other scaling threads. There were two fun ones on using the CFT to scale strength-based WOD's.

But remember, "as Rx'd" is always the goal!
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