Today was a hard one. For those of you that struggled, I promise two things… You will be better next time we do it (at the end of the month), and you are not the only one. “Nancy” is the reason I became so involved with CrossFit. I was about a month into it, and was already at or near the top of the leaderboard on every WOD at my first gym. Then Nancy came up. I did the ENTIRE workout with a PVC pipe. I’ve never been so frustrated. It was that day I realized CrossFit was exposing my weaknesses and that I would be better for it. Stick with it!

“Yeah but I Scaled” – From JournalMENU

As if scaling is something to be ashamed of, as if scaling is for the weak and the untrained.
As if scaling means you didn’t do the workout – or your workout was less worthy because you scaled.
It isn’t.
We are all in a constant state of scaling – even the elite of the elite, even the few who make it to the finals at The CrossFit Games
Double unders are scaled triple unders, MU are scaled weighted MU, 15′ rope climbs are scaled 20′ climbs.
Sure, they aren’t called for in the WODs today, but what about tomorrow?
Scaling is how you get from where you are now to your future kickass self.
Scaling is how you stay safe and healthy.
Scaling is how you finish the workouts and feel obliterated after, using a band instead of just staring at the bar for 10 min willing yourself to get a pullup.
Scaling is how you improve your technique and learn to lift heavier.
Scaling, is not, however, something to be ashamed of or something that you can use to write off your WOD as a poor performance.
So next time you are crumpled on the floor gasping for air, be proud that you choose the right scale for you. Be proud that you killed the WOD, and that the WOD killed you.

I’m not sure who is responsible for JournalMENU, but they have some pretty good stuff.

With the new Wodify system, we cannot track multiple WODs. Therefore, we cannot post completely separate workouts for Fitness/Performance. However, as it’s so eloquently stated above, everything can be scaled, weight, reps, time, movement, ROM, etc. Everything but the weather. We will continue to post scaling options for commonly scaled movements (see below), and for the really hard  WODs. Also, continue to ask your coaches about the right options for you, and continue to scale what needs to be scaled, you will be better for it.


10 Min of Hip/IT Band Mobility
5 Min Shoulder Mobility


Four Rounds

In 3 minutes, complete:
500 Meter Row
Then with the remaining time…
20 Double Unders
20 Situps

Rest 3 minutes between sets

Scale for doubles is 1:1 10″ box jumps

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