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Weighted Pullups: 5 x 3, rest 60 sec

  • 150 Wall ball

L1: 20/14   L2: 14/10, 100 reps   L3: 12/8, 75 reps
12 min Time cap! Here is another benchmark workout, you are gonna want to hit this one hard.  Bring your legs tomorrow and lets see some awesome efforts from everyone.


Weekly Recap!

Congratulations to Louisa, Mandy, and Sarah for competing at the Sasquatch Throwdown this weekend. All three athletes represented Evviva with style and we couldn’t be more proud of their effort. A big shout out goes to everyone who came out to cheer for their fellow pack members. I know for a fact that the ladies appreciated your support. A few of the lucky ones who stuck around on Sunday saw a dude rep out touch-and-go deadlifts at 505 pounds. Can you say Beast Mode? Overall, the quality of the programming and organization of the event appeared to be on-point and I am excited to see what lies ahead for the future of CrossFit competitions in Lane County.

Next weekend is the Oregon CrossFit Summer Games in Bend! Louisa and Sarah are pairing up as a team and Billy and Jon Sims are going solo (and competing for the first time!). This is the perfect excuse to get out of town for the weekend! Everyone is welcome to hang out and enjoy the fun.

IMPORTANT: Because all of the coaches will be in Bend, the 4:30 and 5:30 classes on Friday and all Saturday classes will be canceled this week. Go for a hike, lift big rocks, swing in a hammock, do burpees on the beach, and enjoy the dog days of summer!

Time Caps and Scaling

CrossFit is defined as “constantly varied, high-intensity, functional movement” and each WOD is designed with a specific goal in mind. Careful thought and planning goes into our programming to ensure that our athletes are completing work across a broad range of physical domains and that the workouts are indeed “constantly varied” and not totally random. We also look at tapping into different energy systems. One way this is achieved is by implementing time caps.

Time caps are utilized because there is a desire training response for each WOD. If a WOD is prescribed with a time cap of ten minutes or less, then the workout is going to be primarily anaerobic (without oxygen) and intense – think “Fran.” If there is a 20-minute time cap or longer, then the training effect is more aerobic (with oxygen) and the intensity will decrease – think “Murph.” Once that time cap is surpassed, it becomes a different workout than was originally planned. For example, if it takes you longer than 15 minutes to complete “Fran” or if “Grace” becomes a monotonous slugfest, the workout is no longer a sprint and it becomes something different.  On the flip side, if you go too light on a workout that’s designed to test and build your strength, you’ve missed the point, too.

So, the question is, if there’s a specific training response, how to do you maintain the integrity of each WOD to achieve the desired outcome within the time cap?

The answer is scaling.

The following is taken from a 2009 article from The Performance Menu written by Pierre Auge about scaling and intensity for CrossFit.

“Scalability is what allows athletes of all ages and abilities to gain access to CrossFit’s benefits. It is also what allows CrossFit athletes to progress, as they meet and then move beyond their fitness goals. Scaling is typically considered more of an art than a science and is accompanied by certain pitfalls. For example, a haphazard approach to scaling reduces the opportunity to maximize workout intensity, thus undermining one of CrossFit’s core fitness principles. Furthermore, the flipside of scaling, namely the obsessive focus on performing WODs to the defined “standard,” can hamper elite athletes’ development, again by making them perform at loads that are suboptimal for maximizing workout intensity. Instead of this, I propose a systematic method of scaling designed to maximize workout intensity for all CrossFitters, which I call “Relative Intensity.” The basic principle is simple: instead of scaling loads as close to the standard as possible, WOD loads and movements should be scaled relative to 1) the athlete’s previously-measured maximum output for the movement in question; and 2) the training response desired for the WOD in question.”

Intensity produces result. Scaling correctly allows an athlete to complete the work in the required time that yields a similar intensity level across athletes of differing fitness levels. In other words, the WOD for a beginner feels similar to the advanced athlete. As coaches, we understand the desire to complete a WOD as Rx and sometimes it’s hard to keep your ego in check, but when you’re grinding through a workout (or flying through with no problem), you’re doing yourself a disservice by compromising the integrity of the programming.

Scaling appropriately is a trial-and-error process. You won’t always get it right, but you’ll always learn from it. When in doubt, ask a coach for advice, but it’s ultimately up to you to know your current maximum loads and capabilities.

Legs feed the wolf!

Michelle Baumann