Scaling Part 2 - Thursday, May 2nd, 2019

Hey as promised, here is the next section on scaling and how.

Last week I talked about scaling to preserve Stimulus through time domains, volume and rep schemes.
This week I will talk about:

MOVEMENT PATTERNS

When we are scaling a workout, I strive to preserve the programmed movement patterns.

The CrossFit programming theory broadly categorizes movements into three modalities: Weightlifting, Gymnastics and Monostructural metabolic conditioning (i.e., “monostructural”).

Our coaches look first to preserve the intended stimuli when scaling you as I discussed last week but they also look at what the large movers are and targeted function of the movement. The general movements I generally group in for scaling are:

Jumping
Pressing
Pulling
Squatting
Hinging
Rotational
Running
Static Holds

When we scale at Indestri we look at the intended stimulus but next we look to see if we can maintain the specific movement pattern. Specifically when we are scaling due to range of motion issues. If an Indestri athlete struggles with range of motion in a movement we will first look to see if they can do it with assists.
example: a box to squat to get close to full depth.
If we can't achieve ROM we look at the major muscle groups involved and see if we can get you to activate those muscles staying inside the stimulus and not overloading one joint and muscle group too much. This will usually apply with an injured athlete, but in some cases we will temporally ADAPT the movement and if possible will still prescribe you an Rx movement thats is adapted. Then if needed we can scale that adapted Movement.

Example: Kettlebell swing is prescribed at 32kg, we have a athlete that has an injured hand we ADAPT to a 1 arm kb swing ( preserving the movement pattern and stimulus but we reduce the weight to 75% of the Rx weight and the adapted Rx is 24kg) If the athlete can not meet the movement pattern safely at 24kg with one arm we then look at SCALING load or reps to keep the stimulus and athlete safety.

If the athlete could not swing the kettlebell at a decent load to keep the stimulus or due to range of motion issues we then look at the targeted movers. The kettlebell swing is a hip driven movement so we look at explosive moving patterns that can get us moving in the right direction and help the athlete progress to a kettlebell swing.

Example: Athlete cannot swing a kettlebell standing but can still engage the hip drive if seated or prone. We could scale the exercise, still accomplishing the movement pattern by giving them a hip thrust ( laying on the back, knees bent shoulders and feet on the floor raising the hips off the ground.) and we could build that movement through increased reps, adding load and/or tension with a band.

In either case above we look to first keep the stimulus, second keep the movement pattern and together progress the athlete closer to the prescribed movement and eventually Prescribed load. Scaling should really be looked at as the new "cool thing to do" I know the Rx is for some athletes the "Dream" and we will help you get there but our "Dream" is athletes hitting workouts at the desired stimulus, with great rage of motion and most importantly they are doing this SAFELY!

Next week we will look at Part 3, I will talk about what the Elements of Scaling consist of. We know know that keeping the stimulus and movement pattern is first but once there how do we determine the best Volume, Load and Range of Motion... Find out next week :)

Coach Stouty

Thursday, May 2nd, 2019

Focus: 20 Minutes

Double Under Drills and skill work

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WOD : 30 minutes

3 Rounds
2 Min Max Burpees for Reps
2 Min Max Bike Erg for Calories
2 Min Max Ski for Calories
2 Min Max DU for Reps

Rest 1 Min between rounds

Level 2:

3 Rounds
2 Min Max Burpees for Reps
2 Min Max Bike Erg for Calories
2 Min Max Ski for Calories
2 Min Max DU Mix for Reps

Level 1:

3 Rounds
90 secs Min Max Burpees for Reps (start late)
2 Min Max Bike Erg for Calories
2 Min Max Ski for Calories
90 secs Min Max SU for Reps (finish early)

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Cash Out:

Coaches Choice

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Check back each night at 8pm for the next days WOD
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Contact us:
Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5
Phone: (705) 444-0006
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