Originally Posted by Jason Bourgeois
Which also brings me to a point I would like to make about tendonal stability: it is strikingly obvious to me that many injuries in CF mirror those experienced by bodybuilders. Tendonal tears are normally the result of increased work capacity and strength of the surrounding muscle groups in a such a short period of time as to prevent tendonal adaptation. So what bodybuilders achieve by overdosing adrogens, crossfitters seem to achieve by failing to "pre-hab" their supporting groups and tendons.
I think you would find that there is also a large amount of overdosing androgens within the Crossfit community as well. Fact of the matter is, many of the "firebreathers" do multiple WODs a day and even without periodization and continually working to failure, they manage to recover for the next day's beatings. That kind of workload and training would be unsustainable without some additional Vitamin T. You may be on to something since many of the SLAP tears and other injuries are occurring in experienced athletes as well as newbies.
Originally Posted by Bryan Kemper
What about the scaled workouts link on the "Start Here!" that directs people to the BrandX scaled workouts? http://www.crossfitbrandx.com/index..../viewforum/16/
or more detail on the Start Here page?
For the person who endeavors to take on CrossFit without the guidance of a certified CrossFit trainer, we recommend three distinct approaches, depending on your fitness experience and available facilities:
1) If you are largely familiar with the stable of CrossFit exercises then start with the WOD (Workout of the Day). If you've had exposure to Olympic weightlifting, powerlifting, and gymnastics, jump right in. If an exercise is unfamiliar, acquaint yourself with the movement through the video clip for the movement on the exercises section of the site. This option is for those athletes with an extensive experience in athletic strength and conditioning - jump right in.
2) If some or many of the exercises are unfamiliar to you and you are only modestly acquainted with elite athletic training, we recommend that you follow the WOD and substitute other exercises for those where you don't have either the equipment or skill and then devise a plan for acquisition of the necessary skills or equipment needed to participate completely. We are developing a Substitution Chart in the FAQ for replacing exercises for which you've not developed the skills or don't have the equipment.
3) If many or most of the exercises are relatively or completely unknown to you, then we recommend that you begin learning the movements for a month or two until you can either perform our common exercises or have substitutions worked out for those movements under development. This is a great place to begin for anyone with little or no experience with serious weightlifting or gymnastics.
Bryan, you make an excellent point. There is a resource for scaled WODs, and actually I was going to mention this, but you beat me to it. However.... The crappy problem with it is no one utilizes it.
What's worse is the peer pressure and the mentality within a gym. Example: My first coaching gig was at a Crossfit affiliate. I would attempt to scale each workout for every member present. So, take Fran for instance, my newest trainees would be doing Fran with just the bar and jumping pullups, and my 6'8" 320 lbs lineman would do Fran with 185 pounds and a 50# weighted vest at 9-6-3. Still a couplet, still thrusters and pullups, but scaled to the individual's ability, right? Only, here's the problem, everyone wants to say they did it "as Rx'd." And as a young and inexperienced coach, when an athlete told me "no, I'm doing it as Rx'd." I backed down (foolishly and wrongly), and let them do it the way they wanted.
A motivated athlete is a dangerous person to have in your gym. They will probably do something stupid if you aren't up their ass watching them. So, while yes, you're correct, there are scaled WODs. I, myself, am guilty of having never scaled any of the WODs ever. When I started Crossfit, I never clicked Start Here, I never saw BrandX, I just did what was on the main page.
Respect for BrandX though for posting scaled versions of every WOD.