Last Wednesday I bombed my workout. It was a long, “chipper”-style” workout with over a mile of running, 75 wall ball shots, pull-ups, toes to bar, snatches, hang power cleans and burpee pull-ups. With a WHOOP recovery score of 34%, a tweaky lower back, and crappy sleep going into this, I felt that I could do this but just go a little slower. To say this was a mis-step in judgement is an understatement.
With 10 years of CrossFit experience and a Level 1 Trainer credential, one would think that I would have been smarter than this. But so many times, the ego defies all rational judgement no matter what your training or experience.
This reminded me of my time at CrossFit Peacedale this past summer while I was spending time in Rhode Island. Every month they have a morning message. This past June was “Scaling is Cool”. I can still hear Coach Sue saying “Scaling is Cool. Scale well today so that you can show up and do it again tomorrow”.
It’s such a simple message and is one of the founding principles of CrossFit Methodology. CrossFit workouts are designed for any fitness level with functional movements that are “infinitely scalable” for any training level or physical limitation while still preserving the intended training “stimulus”.
No matter what your sport or training plan, taking an honest look at where you are on a given day with recovery, sleep, menopausal symptoms, injury, and the like, can pay huge dividens for your overall physical performance:
Maintaining the specific training goal of the workout: If you crash and burn halfway through, you may be missing out on the training goal or stimulus for the session.
A sense of accomplishment: You would rather scale a little light and crush the workout than under-scale and start stripping weights off the bar halfway through. The latter can result in a “defeated” mindset. If you are at all like me, this can stay with you for days (and, yes, I’m still seething and posting about it!!!!)
Injury prevention: When you push too hard during “inflammatory” times that require recovery, it can set you back for days when you’re body pipes up and just says “no more.”
A reminder to be kind to ourselves: Remember that your body is not the enemy when it is not performing as you would like. It is rather “sending a message” that it needs help and support. If we listen, and even enlist professionals with expertise, your body will come back, potentially, stronger and fitter than it was before.
Today’s workout is a modification of a CrossFit “Classic” called “Filthy Fifty”. It’s a “chipper”- style workout where the time domain is on the longer side and meant to “get in your head” to test your mental grit!
I have chosen this workout today so that we can test our scaling skills! Take the time to take a mental and physical inventory of where you are, review the movement options and select what you can confidently execute with where you are today.
If you are new to this type of workout or this degree of repetition volume, make it a “Filthy 20” or a “Filthy 30” by reducing the repetitions for each movement. You should spend no more than 3 minutes on any single movement, so scale the repetitions accordingly.
TIPS: Take each movement one at a time and stay focused on the movement you are on – NOT on the fact that you have 7 movements to go! Take short breaks as needed, but move efficiently. Use less intense movements as an opportunity to recover and regroup.
Good luck and enjoy this one!
-Dr. Carla
Warm Up
2 rounds
10 box step-ups
10 air squats
10 push-ups
20 single unders jump rope
Movement Practice
Review each movement of the workout and take 5-10 minutes to review the video links and practice/select the options for each movement that you will do for the workout.
Workout
50 Box step-ups (Scale the height of the box. Target 8-20 inches high)
50 Bent over rows
50 KB swings (Alternative: Glute Bridges)
50 V-Ups (see linked videos for modifications)
50 Push-ups (scale with the elevated push-up)
50 Good mornings (Alternative: Standing toe touches)
50 Thrusters (Alternative: Air Squats)
50 Burpees (see linked video for modifications)
50 Double Unders (or 100 single unders)
Goal time: < 30 min.
* Alternative to kettlebell swings is a single dumbbell swing:
Cool Down
Recovery is key after a workout like this one and at mid-life we need to make this a priority!
Commit to taking 20 minutes to be good to your body and mind with this post-workout recovery segment from Five Parks Yoga!
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