“Reject Ego, Embrace Scaling” – Pat Sherwood
I just wanted to take a moment to talk about scaling. We shouldn’t view scaling as a negative, in fact it should be encouraged. Scaling a work out appropriately is the key to unlocking intensity and longevity. There’s no point in staring at a barbell on the ground for 30 seconds between each rep just to have RX written next to your name on the whiteboard. There’s also no point in needlessly risking injury if the weight you are working with is beyond your capacity. If you believe you need to have more than an empty barbell to have a good work out, I’d like to introduce you to the work out Jackie – she’ll show you how potent an empty barbell can be.
We can also scale movements and reps. This shouldn’t be done randomly in the middle of the work out. If you see the reps on the board and know that may be a bit too much for you, scale the reps a bit. Have a discussion with the coach and come up with a plan. That’s what we are here for!
If your movement is flawed, scale. You’re not magically going to get better at overhead squats mid-way through a workout with 95lbs over your head. If you can perfectly overhead squat a PVC pipe but you crumble like a house of cards with a barbell, scale down to a PVC pipe and maintain the good movement mechanics and intensity.
Every one of your coaches has scaled and continues to scale work outs. Every athlete in the gym you see writing RX next to their names has scaled work outs and still does.
Behind the neck Push Press (Snatch Grip)
4×3 w/ a pause at the top of each rep
100 double unders
80 ab mat sit-ups
60 walking lunges
40 Cals on Assault Bike
20 KBS (53/35)