Scaling in CrossFit through substitutions or modifications of movements, rather than adjusting weight or reps, often serves a couple of purposes. First, it’s a path to eventually performing the full movement as prescribed. Second, they’re often just bad enough that you’ll want to do the full RX as soon as possible. Push-ups with hands elevated on a box, rather than from the knees is an example of the former. Substituting 3 single-unders for every double-under is clearly the latter. Doing 4 pull-ups and 4 ring dips for every muscle-up is a great example of killing both birds with one stone.
I’m not sure if we’re the originators of this idea, but we’re trying some similar scaling options with toes-to-bar and knees-to-elbows. Before going down this road, if you have a handful of either of these movements choose to do them, and stick with them. Yes, you may have to break up each round into several sets, coming off the bar, shaking it out, and getting back up for a rep or two at a time. This is how you get better. This modification is to get you from no toes-to-bar or knees-to-elbows to being able to do toes-to-bar or knees-to-elbows.
So, rather than opting for the hanging tuck, with its ambiguous standards, and lack of real improvement towards the desired exercises you can choose this: Perform 1 strict pull-up and 2 sit-ups, scaled as needed, for every rep of toes-to-bar or knees-to-elbows. This will work grip, core, and pulling strength necessary to develop the full movements. It’s also awful enough that you’ll probably want to get your TTB or KTE on ASAP. Come in Tuesday and scale this way, or don’t, and see how you hang with toes-to-bar.
May 24, 2011
Front Squat 3-3-3-3-3
*Scale toes-to-bar to knees-to-elbows or 1 strict pull-up and 2 sit-ups for every rep of toes-to-bar
3rd Annual Navy SEAL Memorial Challenge – AKA “Murph Day 2011“
In honor of Medal of Honor recipient Lieutenant Michael Murphy and all fallen veterans, CrossFit Fenway joins Windy City CrossFit, SEALFit and other gyms nationwide to host “Murph Day 2011″ at 9 AM on Saturday, June 4th. Proceeds will go to the Navy SEAL Foundation. Any size donation is required to participate, and this event will be open to donations from supporters and spectators as well. All donations are tax-deductible, please donate online, direct your donation toward the “Navy SEAL Memorial Challenge” and specify CrossFit Fenway in the comment section. E-mail Eric if you’d like to participate in the workout and be sure to bring your receipt as it will serve as your ticket to compete. This is a fantastic event for a great cause, so please do everything you can to get friends, family, and the greater community involved!
Support the Team!
Regionals are right around the corner, and the CrossFit Fenway team is training hard, readying themselves to represent our box against the best athletes the Northeast has to offer. Be there to support our athletes Friday, June 17th, Saturday, June 18th, and Sunday, June 19th at Reebok World Headquarters in Canton, MA.