Thursday 071108

I am now that guy in the neighborhood - the one that we all avoid making eye contact with. I am that guy as I ask each person that passes the house to come in for a workout. Yesterday one of my neighbors mentioned he would like to start with us, but the workouts seem a bit tough for his current level of fitness.

One of the best things about CrossFit is the workouts are scalable. Many are unable to initially do the workouts as prescribed. That is not a problem, use less weight. Today's workout, for instance, calls for 95 lbs Overhead Squats. If 95 lbs is too much (and for many it is) lower the weight. Use 65 lbs, 45 lbs or even good old PVC. Complete the prescribed number of repetitions and note the weight used. Once you are able to complete the repetitions at the lower weight, use a little bit more the next time.

If you are unable to do the prescribed number of pull-ups (again using today's workout as an example) do as many "regular" pull-ups as you can and complete the workout with jumping pull-ups. You'll be surprised what you can accomplish if you don't impose limits before you start.
Workout

"Josh"
For time:
95 pound Overhead squat, 21 reps
42 Pull-ups

95 pound Overhead squat, 15 reps
30 Pull-ups

95 pound Overhead squat, 9 reps
18 Pull-ups

JB at lockout with 95 lbs OHS