WODs scaled: start where you are

I am teaching myself cross-fit principles and techniques. I want to live the 100-words of world-class fitness. I found www.crossfitbrandx. com through the main www.CrossFit.com site as a place offering a warm welcome to beginners like me.

I am interested in scaled WODs and a lifetime of fitness.  I will run my first half-marathon next month. I’ve completed three sprint-distance tri’s. I’ve found a great deal of success eating in the Paleo Zone.  Next year’s goals include an Oly distance tri, a Half Ironman, and if I can raise the funds, a full Ironman.  I want to train for these endurance events without overtraining or compromising my health.

So, Friday I finally started.   My mantra: start where I am.  

“baby barbara” – self-scaled ‘cuz I got tired of waiting.  This is my FIRST WOD ever.

WU Samsons x2

My scaling –

Three rounds, not five (ran out of time & needed to go to swim class)
I did the pull-ups with 40kg assist
I did the push-ups with knees on stability ball or BOSU
#Reps as Rx’d.

1: 11:26
2: 10:02
3: 10:18

45 minutes lap swimming with master swim class

Doing the WOD caused me to sweat profusely.  It was more intense than it seemed on the surgace.

What I learned next is that I had scaled the exercises differently that others recommend.   One fellow suggested:

3 min rounds is about right.  Barbara should be scaled to keep your rounds around 3 min or less . TP gave me this tip and it has made a big difference in this WOD for me.

No need to wait for the scaled post or DIY:  I can search for when the WOD appeared before and see how it was scaled then.

Saturday: rest day.

Next Tip. Time & Intensity count. No staring at the bar. 

CrossFit is a strength and conditioning program.  We were talking about intensity today at the Brand X Health and Fitness Challenge.  Intensity is where we get the best adaption.  Intensity is what sets us apart from other strength and conditioning programs.  Intensity can be measured by our power output.  Power is defined as force times distance divided by time and is written, P = F X D/ T.  You are the engine that provides the power.  Long slow workouts have a low power output.  They are not intense.  Short, furiously paced workouts have a high power output.  Guess what, when you stomp on the gas pedal and tell your body to produce more power it is uncomfortable, painful even.  How much of that discomfort you can handle will be directly related to how much intensity you can bring to the workout.  Now its fine to occasionally move through one of the named WODs slowly at the required weight.  But the CrossFit Girls are not just about moving the Rx’d weight they are about moving the required weight, over the proscribed range of motion efficiently, effectively, safely, and FAST.  That my friends is a CrossFit workout as Rx’d.  Diane at 15 minutes has missed the point.  Fran at 12 minutes with 95 pounds has missed the point.  The posts should probably read “I did the required weight for this workout really, really slowly with little metabolic impact.“  Pursue discomfort.  Scale the WOD’s so that the pursuit is a sprint, headlong, lungs gasping, heart hammering, muscle quaking, vision blurring.  That’s where you will find the Girl as Rx’d.

Today we are doing Diane.  Diane at a good clip is an under 6:00 workout.  A great time is under 4:00.  World class is under 2:00. 

Sunday I ran 800*14 (5 minute pace, 2:40 rest) followed by 90 minutes masters swim.

I caught up on Monday:


20kg Deadlift
Bridged Handstand push-ups on knees

Mixed up the reps – mine went 12-9-15 and then 10 more with a higher bridge for the pushups. I utterly failed the “record keeping” department when I turned OFF the stopwatch.  Under 5 minutes though.  Went back for 10 more of each.

Once again, this seemed much easier while I was doing it than immediately afterwards. I was sweating and my legs were shaking. Even after showering.

Back for more today!


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