The name of today’s WOD was named after it was programmed…inspired by one of our athlete’s desire to burn off the cheesecake he had eaten ASAP…so he showed up to the 6am class…
“cheesecake” 10rounds for time: 10 wall balls 20/14, 10 box jumps—>
Elite or”Cherry Chocolate cheesecake” ^ 7rounds for time: 3 thrusters 95/65, 4 walking lunges with thruster weight resting across shoulders
ADAPT, MIGRATE, OR DIE….
While scaling here at CrossFit SantaFe isn’t anything new, our development of two workouts a day is. We were faced with the inevitableness ( I know that isn’t really a word!) of either splitting up classes to accommodate beginners intermediate and advanced athletes OR adapt our programming.
This is our first week of our adapted programming…we will continue to develop scaling as a skill as important as proper form. An excellent article in the CrossFit Journal about this, “How Less Can Be More” by Clea Weiss, owner of CrossFit Ithaca in Ithaca, NY. Here is an excerpt from the article….
‘When you do a workout for the first time, pick a weight that ensures you will complete all the reps. Consider 50 percent of the prescribed weight, or even an empty bar. Take a look at your time. Was it as fast and easy as you thought it would be? If so, increase the weight the next time you do the workout. The increase could be just a few pounds or right up to the prescribed weight. It all depends on how you did. Many workouts appear infrequently. You might find you can increase weight on virtual shoveling because your deadlift has improved.’