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Scaling WODs

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Hey Team,

This is a new addition to our Success Journal package that we give to all new members.  It basically outlines our scaling system, including the rationale behind it and how to figure out where you fit in terms of our Zones.  Give it a read through and think about where you typically end up.  What do you think of the scaling system?  Do you have any stories of success to share about how you’ve come through the Zones over time?  Share away in the comments!

Thanks!

Turts and Coach Dee

Notes on our Scaling System

One of the unique aspects of our programming here at CFZ is that we provide you with set scaling levels. The aim of this system is to ensure that regardless of someone’s current fitness level, they can challenge themselves appropriately. Our top level is called “Elite” and typically we have three to five scaling “Zones” below that level. Adjustments in weight, repetitions, time, or difficulty of exercise are made as the levels descend from Elite.

The ideal goal is to make the Zones equivalent from one workout to the next – i.e. Zone 3 in workout A is roughly equivalent in terms of difficulty as Zone 3 in workout B. Over the course of an athlete’s progress at the Zone, the goal is to progress from one Zone level to the next and beyond. That being said, most people come in with strengths and deficiencies in different areas, so it is not uncommon for an individual to be able to do Zone 3 in one workout but have to scale down one or two levels in the next.

What follows is a brief description of the Zones and how they differ.

Zone 1 – this is our lowest scaled level and is often designated as “scaled as needed”. This is an excellent place to start if you have a previous or current injury or have a limited exercising background. Our program is designed to be accessible for all levels of fitness and Zone 1 enables people fairly new to training to focus on developing technique, introduce themselves to aerobic and anaerobic stimuli, and work around any limitations that they may have.

Zone 2 – a step up from Zone 1, this scaling level should be achievable for most people new to exercise after training for 2 to 6 months in our program. The physical demands of this level are moderate, so it is a good place to be for working on technique and progressing towards a decent base of fitness. In more technical workouts, people who have the requisite fitness for higher scaling may drop down to Zone 2 to refine quality of movement at a lower intensity of work. Performing consistently in this Zone is an athlete’s springboard to developing an above average level of fitness through making the jump to Zone 3.

Zone 3 – The requirements of this level are high in both the technical and physiological domains and therefore Zone 3 is a strong stimulus for increasing fitness on an ongoing basis. Training in this Zone therefore equips an athlete with all of the fitness and technique requirements to participate in a wide range of activities at a proficient level. Regardless of previous exercise history, it is advisable to start training at CFZ no higher than Zone 3. Most people who are recreationally fit before starting at CFZ will be able to consistently perform this level of workout within 6 to 12 months. Athletes who associate themselves with performing the Elite scaling workouts will drop down to this level on occasion to reintroduce themselves to training after a break, to hone technique on exercises they are not proficient in, or to reduce overall stress on their bodies during a hard training phase.

Zone 4/5 – are usually only listed in wods with heavy loads or very high volumes prescribed. These levels are for people who are usually Zone 3/Elite and offer a high exercise stimulus while still providing some room for moving up or down in terms of difficulty and intensity.

Elite (Rx) – This zone represents a high level of all-around fitness and technique. These workouts are meant to challenge our strongest athletes to the extent of their fitness levels through heavy resistances, high volumes, and high densities of work. The average difficulty of this Zone is being pushed upwards as our top athletes continue to develop and the standard of performance is raised. It is not advisable for anyone new to our style of training to start at the Elite level. Athletes who have spent 6 months to 1 year in Zone 3 will be able to perform some workouts at the Elite level however this can vary quite significantly and can depend a lot on the type of workout. It is a great achievement to move through the scaling zones and be able to complete an Elite workout “as Rx”.

Games Prep – this Zone commonly appears when the competitive season begins and athletes with desires to compete in the highest level of CrossFit seek to push themselves to their highest fitness levels. This level represents an extreme level of fitness that is typically only developed through 3 years or more of consistent and intensive training. In order to attempt workouts in this Zone, an athlete must first consult with their coach to see if this is an appropriate option. In most circumstances, the Games Prep zone increases the load or volume used in the posted workout. In some situations, athletes may choose to participate in this zone to place a higher emphasis on developing strength. As the standard of competition increases in the CrossFit realm, this Zone will continually evolve to prepare our athletes for those higher demands.

Keep in mind that the end goal for all of our athletes is to increase fitness across broad time and mode domains. To best achieve this, there must be a balance struck between progressing through the Zones while not overloading the body’s ability to adapt. If in doubt about how you should be progressing or if you have questions about the proper Zone for you to participate in, discuss with your coach. Do not rush your progress and remember, it is all about your progress and not how you compare to others!

Special Note:

Don’t forget Friends and Family workout / BBQ is tomorrow night (Friday, September 10th) from 5:30pm – 8:30pm.  Look forward to seeing you then!

Today’s Workout:

Buy-in: Turkish get-up practice, Back Squat technique (coaches’ choice)

WOD: “Get on UP” (think James Brown)

This WOD consists of two parts – add both scores up for your total on the day!

1. Back Squat 5 sets of 3. Aim for 3-4 sets at 85% of your 1RM or greater. If new to the movement, work on technique with a moderate poundage. Your heaviest weight for 3 reps is the first part of your score.

2. 6 min AMRAP of:
20 double unders
4 turkish get-ups (20-25/40-45) – the get up AND get down count as one rep – i.e. you start on the ground, stand up to full extension, and then go back down on your back to get one rep. The arm you use must stay perfectly straight through the motion otherwise the rep doesn’t count. You can use one arm for all reps or switch as needed.
* there are 24 reps per round, TOTAL REPS is your score!*

Zone 3 – scale to 10 double unders per round

Zone 2 – scale to 40 single skips and scale kb as needed

Zone 1 – scale wod as needed.

Cash-out: Follow the leader stretches – hold 60 sec per stretch

Thursday 7:30pm Sept 9th

Skills:

  • Back Levers
  • Pull-overs
  • + Skill of athlete’s choice

WOD: TBA

Buy-in: Turkish get-up practice, Back Squat technique (coaches’ choice)
WOD:  “Get on UP” (think James Brown)
This WOD consists of two parts – add both scores up for your total on the day!
1.  Back Squat 5 sets of 3.  Aim for 3-4 sets at 85% of your 1RM or greater.  If new to the movement, work on technique with a moderate poundage.  Your heaviest weight for 3 reps is the first part of your score.
2.  6 min AMRAP of:

* there are 24 reps per round, TOTAL REPS is your score!*

Zone 3 – scale to 10 double unders per round

Zone 2 – scale to 40 single  skips and scale kb as needed

Zone 1 – scale wod as needed.

Cash-out: Follow the leader stretches – hold 60s per stretch

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