Good Afternoon CFTP,
Fun week last week! There were some challenging WODs and you all met the challenge. There is one WOD in particular I’d like to touch on but I will do that in a bit. First and foremost… Let’s announce the winners of the #cftpstrong posting competition that Scoob started.
Scoob was runner up in the referral competition this year and instead of enjoying all of the spoils himself, he has decided to give away his free pair of shoes and his 2 months of free membership. This is very selfless of you Scoob. Thank you!
He asked you all to post some things you were doing outside the gym that showcased the strength you gained as a CFTP member. The entries were all so awesome and it was a tough decision but we have made our decision… I wish we could have given the prizes to everyone who participated but alas… We can’t.
The winner of the free pair of CrossFit shoes goes to this post:
Congratulations Coach Krishelle Butterfield!
So… I couldn’t choose from the next three so… I am giving an extra month free, in addition to the 2 that Scoob offered up!
Sam Schofield with this gem!
Brittany Altmyer with this cute girl stealing the show!
And Renee Delangis… Woman Power!
For those who won the free month… Your accounts have been adjusted… Krishelle… Contact me and we’ll get your shoes ordered! Congrats and thanks for participating!
My topic today is going to focus on scaling.
What is Scaling?
Scaling is a term used when an athlete is unable to complete the workout as prescribed and therefore scales the workout down to fit their abilities and/or goals. There is also a way to scale up but I’m not going to talk about that today because that opens up a whole other can of worms.
There are going to be workouts that are programmed that you will be unable to Rx or do as prescribed. For example, this past Thursday we had a workout that called for a very heavy push jerk. I had someone say to me, in a joking manner, that I shouldn’t program workouts that I, myself could not do as prescribed. I laughed it off but this is an important thing to understand. When I program workouts, I do it with our top athletes in mind. Don’t get me wrong, I care as much about our athletes who are on bands as I do about those who are whipping out bar muscle ups but when it comes to programming, it is important that the workouts prescribed challenge all of our athletes.
When I was at my original Level 1 certification, I remember Jason Khalipa saying something that has stuck with me and has been something that I abide by and that was, “When programming, program for your top athletes and allow all other athletes to scale in order to accomplish the task set out in the programming.”
With this advice, my programming has evolved as our athletes have evolved. A workout that would challenge the top athletes 5 years ago will no longer suffice for the beasts we have at The Point right now.
When should you scale?
Scaling is important for all athletes to understand. At some point in your CrossFit career you will need to scale down a movement. There are multiple reasons why one chooses to scale a workout.
#1 Inability to lift the weight safely or to accomplish the movement fully. If you are unable to lift the weight in a safe manner while fatigued then you should scale down your weight to a weight that you will be able to do the reps asked of you in the timeframe desired.
#2 Injury. Throughout our lives we will encounter injuries that may hinder us in performing the task asked of us. We will have doctors tell us to lay off a certain movement for a time in order to recover from the injury. It is important to be ok with this and to listen to your doctor. It is also important to let us, your trainers, know about the restriction your doctor has placed on you.
#3 Lacking in form. When you first start out at The Point, it is important to know your limitations. We, as coaches, try our best to convey that message to you but only you know how your body is feeling. If a trainer tells you to go lighter because they see a flaw in the way you are moving, PLEASE LISTEN. Don’t take offense to it, use it as an opportunity to improve. We are there to help you workout safely and to improve at your own pace.
#4 Range of motion not possible. Some people have range of motion issues and will need to modify the range of motion, i.e. depth on a squat. This is another way that people can scale.
How do I scale?
This is important as well. If you don’t know what to scale down to, ask a trainer. I try my best to explain my goals in the workout with percentages but if you have a question, please ask.
Our purpose of scaling is to give you a modification that improves your ability to accomplish the prescribed task in the future. The modifications we prescribe are arbitrary. They are well thought out and are movements that, if done correctly, over time will lead you to the Rx movement/weight.
Be patient with yourself and we’ll for sure be patient with you. I know that some movements are harder to master and they get frustrating. I understand this but be patient and consistent. The movement and strength will come. Trust the process.
LOCKDOWN 2017 (Battle of the Valley)
With the above in mind, I’d like to talk about this year’s Lockdown! I love the lockdown!
Who should do the lockdown?
What is the lockdown?
The lockdown is an in house competition done like the open. Over the course of 4 weeks you and your same gender partner will complete a workout that is announced on Thursday night. You will have until Monday to finish the workout (Exceptions can be made for conflicting schedules)
You and your partner will go to this website and sign up into one of three divisions:
Level 1 (lowest)
Level 2 (middle)
Level 3 (highest)
hand release pushups
Box Step ups
Dumbbell movements 35/20
Wall balls 14/10
Toes 2 Bar
Dumbbell movements 50/35
Box jumps 24/20
Wall balls 20/14
Muscle ups (Bar muscle ups for ladies)
Dumbbell movements 50/35
Box Jumps 30/24
Wall Balls 20/14
To sign up, go to this website. The cost to sign up there is free. Once we get the lists put together I will charge you through your gym account $30.
What is different about this year?
The lockdown itself is no different than year’s past. The difference this year is… That we are going to take our top 3 from all 3 divisions and compete against Saratoga Springs CrossFit. They are doing a lockdown of their own and will be bringing their best teams into our house at the end of October to compete for bragging rights and a trophy we get to keep until next year.
What division should you join?
This has been a touchy subject and that is why I led with the scaling up top. When you look at the list above, you need to ask yourself, can I do those movements right now? If there is a movement you can’t do but you know your partner can, then you should be just fine signing up for that division.
It doesn’t matter how long you have been doing CrossFit or if you are a coach or whatever other criteria you can think of. If you can’t do it then scale down a division. With that being said, if you can do it and you are looking for an “easier” route to the podium then that is wrong as well.
The purpose of the lockdown is for us all to get together and compete together. It is a competition but it is also a chance for us to compete without having to worry about getting a weekend off or having to worry about what other boxes are going to come and watch me workout. It is a competition in our own home that is done by our members. We are family and I hope you will feel comfortable competing together.
Please feel free to hit me up with any questions you might have. As of right now we have the following number of teams in each division:
Women’s Level 3 – 2
Women’s Level 2 – 4
Women’s Level 1 – 3
Men’s Level 3 – 1
Men’s Level 2 – 7
Men’s Level 1 – 1
Today’s Spotlight goes to Amy Merrill
1. How long have you been at The Point? I am not exactly sure…over 5 years. I started when The Point was in the much smaller building across the parking lot.
2. What do you do for a living? My husband and I own BAM Protein Shakes which I am very proud of. I recently started managing the office at Gerhart Cole, and I love it!!! I love the people that I work with and the job, it has been a huge blessing to my family. My boss is awesome and I love going to work everyday.
3. Prior to finding CrossFit what did you do for physical exercise? Not much….I did play soccer all through High School, and I was pretty good back in the day.
4. If you had to pick your favorite accomplishment during your CrossFit journey so far, what would it be? Honestly, the relationships that I have gained through the Crossfit community. I have met so many amazing people through Crossfit, and I thankful for the friendships that I have made.
5. What is one piece of advice you could give new CrossFitters that you wish you knew before you began? Correct form, every lift, every time. I made a silly mistake with my form right before the open started, and I was out with a back injury for about 6 weeks. There is no shame in scaling a workout, it is more important to be safe then getting hurt.
6. What is your favorite movement in CrossFit? I am pretty good at squatting…so probably squats.
7. What is your favorite all time WOD you have done? Any Partner WOD, I love them!!! I think that you push each other to work harder, and I love the team aspect.
8. What are your goals for the upcoming year? I would love to be able to do double-unders consistently, and bar muscle-ups.
9. Before starting CrossFit what was your view of CrossFit? How has that changed since joining? When I started Crossfit I didn’t even really know what Crossfit was, I had to Google it. I love Crossfit now and I see the huge benefits of working hard, being consistent, and trusting the programming. Anybody can do Crossfit, any movement can be modified, and I love that people are becoming stronger and more active. Crossfit is challenging people’s ideas about beauty and strength, and I am proud to be a part of that.
10. Give me a brief summary of your CrossFit journey thus far. Several years ago my husband bought a Groupon for him and me to try The Point, we wanted to lose a few pounds before a Cruise. I had no idea what I was getting into, and I remember struggling with the workout at the end of the Foundations class. I continued going to Crossfit a few times a week with my best friend, Angie Patterson. Angie and I were attending on a punch pass, and I remember that the cost of the punch pass was about to go up. Angie and I decided to switch our memberships to the Unlimited pass, but decided that we needed to attend more consistently to make the cost worth it. I started getting stronger, lifting heavier, and most importantly feeling better. After Angie and I did our first partner competition, I was officially hooked. Crossfit has helped me in other aspects in my life as well. I love to do Spartan races with my husband, hiking with my family, and I love that I can keep up with my kids. My son recently made me a poster for my Birthday, it said ” I love how powerful and brave you are.” I am proud to be setting a good example of physical fitness and strength for my children.
Coach Dan: Amy has been with me forever! She is consistent and works hard. Not only that, she will motivate you until you finish. She is fierce and does not give up. She loves competing and she always represents The Point so well. Thank you Amy for staying with us all these years!
Coach Wheels: “Amy’s awesome. Always such a good attitude works her but off and pushes everyone. I think she’s part cyborg though since she never gets tired!”
Coach Leslie: “Amy has a no quit attitude! She’s so strong and so fast!! I have loved watching her grow as an athlete and seeing her kick butt in and out of the gym. She’s an amazing mom, wife and friend! I just love Amy, she’s such a great addition to The Point!”
Coach Mandy: “Great athlete! Tough woman!! She is an awesome person inside and out! Her endurance is amazing! One day I’ll be able to catch her in a run!!”
Coach JoAnn: “Amy Merrill is one of the hardest working ladies I’ve ever met. I don’t think she stops. I love that she is so committed to crossfit. I also love that she competes so much, because competitions force you to try things you don’t think you can do…and a lot of the time you end up surprising yourself.”
Coach LaDee: “Amy is a do or die kinda gal! She always lays it all out on the line with everything she does! She gives it her all! Such a great example to her kids and such a great additions to the CFTP fam!”