Scaling

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Are you ready for the third attempt to record this episode?
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Is this take three?
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This is take three of the same episode.
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Of the same episode.
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The first time we wang it, we were winging it.
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We winged it, we winged it, uh, and that was in here.
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Oh no.
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There's condensation over there on the other side of your computer.
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Do you see it?
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It's'cause of this.
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Is that a problem?
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It's fine.
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Okay.
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Anyway, um, the first time we winged it and we were very unsure about the quality of the episode, and then I think the.
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File was corrupted.
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Mm-hmm.
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And so then we were going to record it again in California and the sound was terrible.
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Yeah.
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We were in a very cool looking room and it was very small, but it was also like concrete floor and echoy.
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Yeah, very echoy.
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Yeah.
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The acoustic sucked.
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I'm glad we tried it though.
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Yeah.
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Um, yeah, I feel a little more prepared'cause we've had this conversation a few times, but we also have this conversation.
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Every single day, so it really should be hard to talk about scaling.
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Scaling.
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Okay.
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Where do you wanna start?
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Well, I would like to start with a 90 day check-in that I had with somebody just yesterday.
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Okay.
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I actually have a few things to say about it, but the most important takeaway from that conversation was this is one of the biggest parts of our job.
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Hmm.
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And so at one point you and I were talking about how apologetic people can be at times, uh, because they're needing our help to figure out what the appropriate scaling will be for them.
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And there are many ways to scale any given movement, which is awesome.
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Um, but people feel like they're inconveniencing us when they're asking for clarity.
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And I said, no.
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This is the most important part of my job.
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This is actually one of my favorite parts of my job.
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This is what allows me to keep my skills sharp and to be able to work with all kinds of people, with all kinds of bodies, limitations, experience, whatever.
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So scaling is.
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The way mm-hmm.
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Uh, in our work.
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And so just know that that is, that is part of being a part of this gym.
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The obstacle is the way scaling is the way.
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Yeah.
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Uh, so I.
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Would like to start with a story.
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'cause I also was ignorant on scaling when I first started.
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Who are you calling?
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Ignorant.
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So, um, uh, myself, so when I very first started, I've told this story before in a different podcast, so sorry if you've heard this before, but it's relevant.
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I, my very first CrossFit workout was the Filthy 50 and being just a personal trainer from the regular, like kind of global gym environment world, I did not.
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Understand that the workout was intended for a very high level of fitness and then.
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Can be scaled appropriately down or up for your specific level of fitness.
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And so I just read the list and went for it.
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Speaking of, can I read what that list is?
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Yeah.
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The filthy 50 is 10 exercises, 50 reps each, which are Yes.
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And for time?
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Yeah, it's for time.
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Oh gosh.
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So you start a clock, don't get any ideas.
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And so, uh, 50 box jumps, 24 and 20 inches.
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50 jumping pull-ups, 50 kettlebell swings.
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Measured in pos, uh, 50 walking lunch steps, 50 knees to elbows, 50 push presses, 50 back extensions, 50 wall ball shots, 50 burpees and 50 double unders.
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Yeah.
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Which even now, even now, looking at that list, it is a little sucky, but like, there's jumping pull-ups instead of regular prescribe, you know, normally prescribed pull-ups and there's, and hopefully walking lunges.
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Like total Un un, yeah.
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Total, right?
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Every step counts.
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So it, I don't know.
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I looked at that list and I thought, well, that doesn't seem too difficult.
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Um, but it took me at that, at that level of my life, it took me an hour and 15 minutes, and I was by myself.
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So I didn't, I had nobody to reel me in and be like, you know, this is not really what this was intended to.
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Do as far as stimulus, I thought it was just a slog to get through.
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So when I started, you know, bumping up against a wall with the wall balls, 50 wall balls, it's no joke.
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Sounds like the sticky spot.
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Um, uh, I was also shocked at the cardio demands of jumping pull-ups, to be honest.
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'cause I Oh yeah.
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Not to be underestimate.
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Probably the first time I ever did those.
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And so, uh, if you do'em right, they're.
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They, they can rack up some intensity.
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Anyway, point being, that workout should probably be done by someone who's, uh, fit enough to do that, as prescribed in 30.
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35 minutes, maybe like allowable 40.
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Um, and it took me an hour and 15 minutes.
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And so, because I just kept stopping to try to breathe and not throw up.
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And obviously that's not the stimulus that, that workout, the throwing up isn't what you Yeah.
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That's not what you wanted.
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That's not the, uh.
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The whole point of the workout.
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So I guess my, my, uh, my bottom line here is if you are scaling, you're gonna get the stimulus that's intended.
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So scaling is not some sort of, uh, moral failing or some sort of, oh, I'm not good enough to do this.
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Workout or punishment.
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Not feel like sometimes when I urge people to scale, they think I am being mean, being mean, or like punishing them or saying, I don't believe in you.
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Not the case or saying you're not good enough somehow.
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The thing that's the thing is that we just have a, like a broader scope.
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We've worked with hundreds, if not thousands of people at this point combined that we know better in terms of what you could maybe expect after the fact.
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Mm-hmm.
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Or also just to remind you like you're gonna get another chance to do it.
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Yeah.
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There's a, if you don't like go prescribe today, doesn't mean you're never gonna go prescribed, ever.
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Yeah, yeah, yeah.
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So we're playing a long game here.
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There's no negative aspect of scaling, I guess is what we're trying to say.
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There's no negativity involved.
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It's just trying to, uh, manipulate the program to be specifically what you need as an individual.
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Yes.
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Full stop.
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That's really all it is.
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Yes.
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And it really is the way.
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To build more capacity.
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We don't anticipate anybody coming into our gym being able to do like, pull-ups on their first day, and that's in their very first workout.
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So, you know, for our newer members in the last year plus, um, we have an onboarding process where the first workout is the baseline and that ends with 10 pull-ups, and that's often.
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The movement that gets kind of like the worried faces of like, I don't think I could do that.
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And I say, no worries.
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Not important that you come in being able to do these skills, but I want you to know that they're possible.
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Mm-hmm.
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So I'm not gonna take that away.
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I'm not, we're not gonna take that off the menu just because you can't do it.
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We want you to know that you can build to this.
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Mm-hmm.
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Yeah.
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And I tell people all the time when they're doing their on-ramp sessions with us, these introductory sessions that we do for all the new people, uh.
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We intentionally program workouts that we know new people probably are not gonna be able to do.
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And it's, yeah, close to bar.
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It's an opportunity.
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Yeah, it's an opportunity for us to showcase how we scale to meet the needs of an individual in a class scenario, so that when you're working one-on-one with us, you can learn what that means.
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And then when you get to class, you understand that nearly everyone in the room is scaling at some point.
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Yeah, at most workouts.
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And if not all workouts, then somebody's scaling sometimes, like nobody hits RX every time they come into the gym.
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I would say very rarely.
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Yeah.
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There's actually a no on here that says, um, that scaling is the norm and prescribed, or RX is meant to be the exception.
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And I think that's really important for everybody to take to heart scaling is how we're gonna do things in here.
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So I guess get used to it, you know?
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You know, on any given day we're doing like five or six different things.
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And what I love about.
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CrossFit or the methodology of CrossFit is that everybody finds out what they're really good at, but people also find out what they suck at too.
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Mm-hmm.
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And you're gonna do both.
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And so unless you have the mistaken idea that you're good at everything, like you're gonna scale.
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Mm-hmm.
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And you might find in any given workout that there's gonna be something that you can do really well as written.
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Or maybe you can do it as written for fewer reps.
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That's something I talk about a lot with, um, some of our more experienced members on kind of higher ticket skills, um, or, you know, on the things that you really suck at.
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Like, let's take this opportunity to become better at it.
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Mm-hmm.
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Yeah.
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There's, uh, one other aspect of scaling.
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I'd like to just.
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Bring up before we get, I'd like to actually talk about how to scale too, like different ways of scaling.
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Uh, but one concept that might help with this is that scale.
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If you think of what scaling the word means outside of a fitness context, it's a scale.
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It's like a measurement of, of what we're doing.
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And it's, if you look at something that's on a scale that means.
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Usually that scale goes back and it goes forward.
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Mm-hmm.
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So there are some times in, especially in more mature gyms, and what I mean by that is they've been around for years, or they have members in them who have been doing this type of training for years, like 10 years.
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Um, often those individuals might come in and see something that's as prescribed on the board and scale it up.
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They might add more weight.
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Mm-hmm.
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More reps, et cetera.
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And so, um.
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Scaling is not a one way street.
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Scaling just means modifying the workout to meet your individual needs.
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Totally.
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Um, yesterday was actually a really good example of a workout where I saw a lot of scaling up.
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We don't see it often, and even when we do, I find that it's a very few amount of people taking the opportunity.
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But I had so many people ask on our last workout, which I'm not sure when this will be published, but just to jog everybody's memory, it was four rounds for time.
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Um, oh my gosh.
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What was it?
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Kettlebell deadlifts.
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10 kettle, uh, kettlebell deadlifts.
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12 goblet squats.
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Are you thinking one before that?
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Oh, this is Aaron wrap.
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I'm sorry.
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I'm thinking Friday's workout.
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This was Wednesday.
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Thursday's workout.
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Sorry.
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So Wednesday's workout was 12 minutes as many reps as possible in 12 minutes of six pull-ups.
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Six pull-ups, 12 pushups.
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12 pushups, and 18 walking lunges.
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Is that it?
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Yeah.
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Okay.
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And, uh, some people elected to grab dumbbells for their walking lunges.
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Is that what you're, that that's what you were going for?
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Yeah.
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Lot.
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Yeah.
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Where, where did we go?
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Uh, yeah.
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A lot of people asked if they could add dumbbells, and I was like, absolutely.
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Yeah, I was so happy to see it.
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Uh, lunges are one of those things that I just try to forewarn everybody, like.
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I don't care who you are, you're gonna feel these.
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Yeah.
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You're gonna feel'em.
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Yeah.
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And so it was really nice to see, uh, not only that, the people who chose to add dumbbells.
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They stuck with them.
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Mm-hmm.
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I didn't see anybody put them down after they chose, which means that that was an appropriate scaling option for them if they were able to continuously perform that movement Well.
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Yep.
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And that's the point that I was just trying to come up with is that, sorry.
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No, that's fine.
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If you're gonna scale up.
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While we're on this topic, topic, let's just talk about effective scaling.
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So if your workout is short duration, I would say 12 minutes is pretty short duration workout 12 or less is kind.
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That's kind of that sweet spot of high intensity.
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Um, and it's an amrap, meaning as many rounds as possible.
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The whole idea with that is to get high volume, high cardio, intensity workout, uh, muscle stamina and cardiovascular.
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Endurance.
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So, uh, all of those stimuluses are what?
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Is intended with that workout.
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So if somebody were to grab weights for their lunges, I would say that either one of two things needs to be true.
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One, they can add the weight and it does not slow them down.
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Meaning they would've gotten just as many rounds with the weight as without, but they just needed that at little extra stimulus.
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Otherwise it kind of felt too easy.
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Um, so if they're stopping to shake out their legs every time they put the dumbbells down.
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They're getting less rounds than they would have, so it may not have been as an appropriate scaling option for somebody who, in other words, they got a worse score by scaling up or at least dramatically worse.
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Uh, the second thing that could be true though is that that person has a goal of adding muscle and wanting to work with more of a strength bias, in which case.
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You're still gonna get somewhat of a cardio benefit outta that workout, even if it does slow you down.
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And if you're having to kind of break up your lunges into like, sets of six or to 10 and then like a little shake out and continue to go with weight, uh, that is gonna be biased toward a little bit more of a hypertrophy or muscle building workout for that individual's goals.
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Yeah, so there's two ways that that is appropriate.
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When it's not appropriate is when ego gets involved and it's like, I just want to add weight,'cause walking launches are too easy and then they end up, or'cause whoever I am.
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Next to, you know, doing it, so I should do it too.
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And so then as a result, you get half the score that you would have.
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Then you're just like me with the filthy 50.
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It's just not the stimulus that was intended for the workout.
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And so you're just kind of like, you really diminished your own results by doing that.
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I would like to take a moment to talk about the strength versus cardio bias because that is actually something that's on the table.
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All the time that I don't think people know about.
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Um, there are some workouts that I think we've had that were more obvious, um, in terms of.
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That being a choice.
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Maybe it was something barbell related, and I would say something like, you know, consider this percentage of your best deadlift if you're wanting to make this more of a strength workout.
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But just know that that's probably gonna be compromising the cardio output you get.
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Or if you'd like it to be more of a cardio output.
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Like let's just make this deadlift real light and stick with all 12 reps or whatever.
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Mm-hmm.
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So we might not always present that because.
00:15:00.539 --> 00:15:19.200
You might have noticed that when it comes to any given workout, we could dissect it forever about the millions of ways that we can go around it, but we are trying to work with a, a, a template for many different bodies in the room, and we wanna get you guys moving.
00:15:20.700 --> 00:15:22.799
Moving well and moving soon.
00:15:22.980 --> 00:15:24.240
Getting the most out of your hour.
00:15:24.245 --> 00:15:24.414
Right?
00:15:24.715 --> 00:15:25.004
An hour and a half.
00:15:25.110 --> 00:15:31.350
You know's what the whole point of this podcast is so we can really dissect the things that we wish we had time to talk about in class.
00:15:31.379 --> 00:15:31.529
Yeah.
00:15:31.980 --> 00:15:44.700
And so we have had some members who are either student athletes who have a very particular goal for, you know, their upcoming season, or we've got, um, members who.
00:15:45.539 --> 00:15:51.090
Uh, you know, just want to go about our programming in a very particular way for their particular goals.
00:15:51.509 --> 00:15:56.429
And so, you know, that's something that I would really encourage you to think about.
00:15:56.519 --> 00:16:03.659
Um, you know, if you've been with us for a while, maybe didn't have a concrete goal other than wanting to be fitter than you were when you started.
00:16:04.080 --> 00:16:04.409
Um.
00:16:05.325 --> 00:16:14.894
And so just know that that's what progress reviews are really useful for is if you have been kind of having a hunch of what your priorities are or maybe what you enjoy more.
00:16:15.480 --> 00:16:21.269
Um, you know, you won't take movements completely off the table unless it's an injury that's keeping you from doing it.
00:16:21.659 --> 00:16:25.590
I think working the areas that you suck at is very important, right?
00:16:25.590 --> 00:16:27.600
Unlocks a lot for each person.
00:16:27.600 --> 00:16:27.720
Mm-hmm.
00:16:28.110 --> 00:16:32.519
Um, but just know that we are happy to work with you if that's something that you care about.
00:16:32.669 --> 00:16:32.909
Yeah.
00:16:33.240 --> 00:16:36.629
Um, I feel like I'm kind of a cautionary tale in that regard.
00:16:36.720 --> 00:16:43.080
Um, when I got my first trainer, I was in high school.
00:16:43.754 --> 00:16:46.754
Um, it was before I started weightlifting with my dad.
00:16:46.815 --> 00:16:56.115
Um, it was before we all lived together, so my mom got me a trainer at the local 24 Hour Fitness that was right next to my high school.
00:16:56.565 --> 00:17:04.964
Um, I hate to admit, but I feel like I have to, or else I'll live with guilt, um, that I skipped a lot of my sessions.
00:17:05.535 --> 00:17:11.720
But I remember when they sat me down, they kinda had three different pathways of where they take their, uh, personal.
00:17:12.359 --> 00:17:13.200
Training clients.
00:17:13.529 --> 00:17:17.819
One was a strength route, one was a conditioning route and one was something else.
00:17:17.849 --> 00:17:18.420
Stability.
00:17:18.420 --> 00:17:19.349
Stability, you think?
00:17:19.349 --> 00:17:20.970
Yeah, they're big on the NASM model there.
00:17:21.299 --> 00:17:21.569
Oh, okay.
00:17:21.569 --> 00:17:23.099
So National Academy of Sports Medicine.
00:17:23.099 --> 00:17:32.549
So yeah, so I was 14 or 15, and I remember this really specifically where I said, oh, lifting weight sounds really cool.
00:17:32.759 --> 00:17:40.920
However, I was a really out of shape teenager, and so they kind of chose that route for me of what I.
00:17:41.444 --> 00:17:45.944
Should be prioritizing, which was, um, cardiovascular conditioning.
00:17:45.974 --> 00:17:46.065
Mm-hmm.
00:17:46.424 --> 00:17:52.515
And so we did lots and lots of ladder drills, which is probably why I didn't show up very much.
00:17:52.634 --> 00:17:56.714
'cause I didn't really get to do any of the things that I was excited to do.
00:17:57.345 --> 00:18:04.065
And so my fitness journey really took off when I got to start training with my dad, which was all things strength and barbell.
00:18:04.335 --> 00:18:05.654
So I got to get.
00:18:06.210 --> 00:18:13.049
You know, finally into an arena where I felt confident and interested and, you know, finally something that my body was good at.
00:18:13.769 --> 00:18:32.849
But then when I joined CrossFit a little bit later, um, my boyfriend at the time was doing online CrossFit and then went to a CrossFit gym, and then I started to go to, um, I was really, uh, swept away by the idea of being one of the RX athletes.
00:18:33.914 --> 00:18:36.734
And so, you know that that's who all the cool kids were.
00:18:36.734 --> 00:18:53.414
It was a much like long time established gym, um, that there were some really hulked out people there, you know, competing at the games at the time, you know, it was smaller time than it is now, but still they were considered elite within that group of people.
00:18:54.015 --> 00:18:54.464
And so.
00:18:55.244 --> 00:19:10.755
You know, even though I had finally the opportunity to apply the strength that really intrigued me, I still was doing, you know, CrossFit workouts that required a certain level of stamina that I just didn't have.
00:19:11.144 --> 00:19:22.305
And unfortunately, I really stunted my progression as an athlete by trying to prioritize prescribed movements skills, weights.
00:19:22.845 --> 00:19:27.434
Uh, and I sure got stronger, but I also got injured.
00:19:27.855 --> 00:19:31.785
Um, and also my endurance didn't really improve.
00:19:32.325 --> 00:19:39.194
Yeah, it's kind of ironic that, uh, people think that scaling is holding you back, but not scaling will actually hold you back.
00:19:39.765 --> 00:19:40.994
It's um, oh yeah.
00:19:41.115 --> 00:19:45.315
It's just a little bit of like trying to skip the steps of any successful.
00:19:45.390 --> 00:19:45.869
Journey.
00:19:45.869 --> 00:19:57.390
Like if you try to shortcut to the end, you're likely to go slower than someone who actually just takes the step at a time and actually gets the work done and, and lays that foundation, um, on your way to learning.
00:19:57.390 --> 00:20:03.990
So there's probably a skilled deficiency too, it in that era for you that you didn't, that you weren't even aware of, you know?
00:20:03.990 --> 00:20:06.029
Well, I know the culprit for sure.
00:20:06.029 --> 00:20:07.230
It was kipping, pullups.
00:20:07.859 --> 00:20:08.150
Ha ha ha.
00:20:08.609 --> 00:20:10.539
Um, kipping, pullups, um, you know.
00:20:11.204 --> 00:20:13.214
Kipping is a very demanding skill.
00:20:14.055 --> 00:20:14.865
Hashtag uh, kipping workshop.
00:20:14.894 --> 00:20:15.105
Yeah.
00:20:15.105 --> 00:20:20.174
We've got a kipping workshop coming up and um, you know, kipping is not inherently dangerous.
00:20:20.505 --> 00:20:23.595
It's just a matter of scaling and dosing it appropriately.
00:20:23.714 --> 00:20:23.805
Mm-hmm.
00:20:24.045 --> 00:20:36.884
And for me, I was not doing so, um, you know, rather than either shaving down the amount of reps that I was doing per workout or maybe, you know, swallowing some pride and working on.
00:20:37.619 --> 00:20:46.380
Bands longer or strict pull-ups or like whatever could have increased those, um, those points of performance.
00:20:46.829 --> 00:20:51.690
Uh, I just kind of tried to do what I could and basically just survived through the workouts.
00:20:51.930 --> 00:20:58.559
I was always last, I felt okay about it because I was like doing what the big boys were doing, but.
00:20:59.055 --> 00:21:10.125
It took me many, many years and mostly through my coaching experience, not my athletic experience, to see how much that approach really does hold people back.
00:21:10.484 --> 00:21:20.535
And there is something that you see in lots of CrossFit gyms, which is a, an ego check at the door, almost like a coat check, uh, like leave your ego outside because this is a place of learning.
00:21:20.775 --> 00:21:26.805
This is a place of moving well, and it's usually us that are in our own way.
00:21:27.240 --> 00:21:28.769
Of really reaching our potential.
00:21:28.769 --> 00:21:28.859
Mm-hmm.
00:21:29.099 --> 00:21:35.759
Because we have this expectation of ourselves or this misunderstanding of what we're trying to achieve in this gym.
00:21:35.789 --> 00:21:35.880
Mm-hmm.
00:21:36.150 --> 00:21:38.190
So, you know, let's set that record straight.
00:21:38.700 --> 00:21:51.900
I don't care, you know, where your high tiered skills end up, or what weight you end up lifting if you're doing it safely, doing it well.
00:21:52.785 --> 00:21:57.105
Um, and getting fitter all the while, like I couldn't be happier.
00:21:57.134 --> 00:21:57.224
Mm-hmm.
00:21:57.855 --> 00:21:58.125
Yeah.
00:21:58.130 --> 00:21:58.349
Yeah.
00:21:59.775 --> 00:22:08.295
Uh, there's an enjoyment factor there too that I think if you can put pride to the side and scale, knowing that it's just the best thing for you.
00:22:08.535 --> 00:22:08.625
Yeah.
00:22:08.654 --> 00:22:18.644
That it also makes the work a little more enjoyable because when you're on the struggle bus and you're just, you can't eek out one more rep of that thing because you bit off more than you can chew.
00:22:18.674 --> 00:22:21.180
It's really demoralizing and I see some people who.
00:22:21.875 --> 00:22:24.694
Tend, I love that they wanna push themselves.
00:22:24.694 --> 00:22:31.535
I love that spirit of wanting to push themselves, but then they also kinda like shake their head at themselves like, I'm failing the whole workout.
00:22:31.535 --> 00:22:32.734
And it's like, no, dude.
00:22:32.734 --> 00:22:35.134
Like you just, you went too hot out of the gate.
00:22:35.134 --> 00:22:35.434
You know?
00:22:35.434 --> 00:22:36.545
Or that, or that kind of thing.
00:22:36.545 --> 00:22:40.444
And it's like learning to pace yourself actually could make it a little more enjoyable too.
00:22:40.505 --> 00:22:42.545
That might be a really, you don't have to suffer every workout.
00:22:42.785 --> 00:22:43.085
Yeah.
00:22:43.085 --> 00:22:46.805
That might be a really good thing to just be, uh, reminded of.
00:22:47.970 --> 00:23:00.869
You know, when you're doing a workout in our gym, if you find yourself getting like frustrated or like pissed off, that's a good ping that this might have been scaled differently.
00:23:01.049 --> 00:23:01.259
Yeah.
00:23:01.349 --> 00:23:01.950
Don't you think?
00:23:01.954 --> 00:23:02.095
Yeah.
00:23:02.940 --> 00:23:03.150
Yeah.
00:23:03.150 --> 00:23:04.859
I mean, we want it to feel challenging.
00:23:04.859 --> 00:23:07.380
Challenging and pissed off are really different things.
00:23:07.384 --> 00:23:08.460
Yeah, for sure.
00:23:08.849 --> 00:23:09.180
Yeah.
00:23:09.299 --> 00:23:10.349
And it's okay.
00:23:10.349 --> 00:23:14.640
We're all gonna bump up against that experience at one point or another because.
00:23:15.599 --> 00:23:26.910
You know, we've got such a, an array of movements that pop up here and there, and so sometimes we just try something new, uh, or try that next step and then it might still not work out.
00:23:26.970 --> 00:23:39.839
But the hope is that, you know, we're not pushing too far to the point where we're injured, but if we're a little annoyed by it or upset with ourselves, um, you know, next time it comes around.
00:23:40.694 --> 00:23:41.924
Remind yourself of that.
00:23:41.954 --> 00:23:42.224
Mm-hmm.
00:23:42.555 --> 00:23:44.234
I really like the notes feature.
00:23:44.234 --> 00:23:46.005
I just gonna say that's what your app is for.
00:23:46.005 --> 00:23:46.904
Yeah, you can, yeah.
00:23:46.904 --> 00:23:51.134
I feel like people really under, under utilize the notes section in our workout.
00:23:51.164 --> 00:23:52.845
Um, I, I over utilize them.
00:23:52.964 --> 00:23:53.414
Do you?
00:23:53.414 --> 00:23:53.474
Yeah.
00:23:53.924 --> 00:23:57.375
Well, the tricky thing is, is that if you're putting it in circuit notes.
00:23:58.200 --> 00:24:01.589
Unless you repeat that exact workout, you're not gonna get those notes.
00:24:01.589 --> 00:24:07.559
But we do know that there is a higher potential of remembering those things by writing it down.
00:24:07.769 --> 00:24:07.859
Mm-hmm.
00:24:08.099 --> 00:24:10.289
Or by typing it out, I guess, in this case.
00:24:10.529 --> 00:24:17.670
So if you really suffered in a particular area, or you know, with those 12 pushups the other day.
00:24:18.210 --> 00:24:24.720
I made it a point to say that if you're doing all 12 pushups every single time, you went too easy on yourselves.
00:24:24.724 --> 00:24:25.680
Yeah, yeah.
00:24:25.769 --> 00:24:28.529
We do want you to kind of have to work for it at some point.
00:24:28.529 --> 00:24:28.920
Yeah.
00:24:28.920 --> 00:24:43.410
So I did make it a point in some of my classes if I saw that, to be like, alright, if you got all 12 pushups this time around for, you know, unbroken, every round, write yourself a note so that next time we make it harder mm-hmm.
00:24:43.740 --> 00:24:45.690
Uh, or challenge yourselves more.
00:24:46.484 --> 00:24:46.634
Yeah.
00:24:46.694 --> 00:24:50.565
You know, that's the thing about scaling is that it really does take experience.
00:24:51.555 --> 00:24:58.724
And data and different combinations to really get a good grasp at where you are in any particular skill.
00:24:58.724 --> 00:24:58.815
Mm-hmm.
00:24:59.295 --> 00:25:02.115
It takes a while to learn how to scale appropriately.
00:25:02.265 --> 00:25:06.674
I was just gonna say, I think we need to cover that before we get to any further into the podcast.
00:25:06.674 --> 00:25:09.015
Let's cover what, let's cover how two scales.
00:25:09.085 --> 00:25:21.984
So this is something that we go over with our coaches, um, and it's something that is taught at CrossFit level ones and level Twos and probably many other certifications that are out there of how to scale a workout.
00:25:21.984 --> 00:25:33.894
So I just want to give some frameworks on some of the ways that we scale and in my world the difference between scaling and modifying because they're different.
00:25:34.785 --> 00:25:37.845
Those, so to be honest, are a little tangled in my head.
00:25:37.904 --> 00:25:48.045
So the way I look at it is scaling a workout is scaling the volume, weight, or intensity to match your fitness level overall or maybe your skill level.
00:25:48.224 --> 00:25:56.384
So it's kind of like your scale as an athlete, where you are today and what stimulus stimulus you need for that day.
00:25:56.865 --> 00:26:02.984
Modifying is when I take somebody who has a meniscus tear off of jump rope.
00:26:03.615 --> 00:26:04.694
And put them on a bike.
00:26:04.964 --> 00:26:11.984
I have modified that workout to suit their need because of a contraindication of what they call it.
00:26:11.984 --> 00:26:12.914
So it's an injury.
00:26:12.914 --> 00:26:13.785
Something is wrong.
00:26:13.964 --> 00:26:14.055
Sure.
00:26:14.115 --> 00:26:16.634
That will prevent them from safely performing that movement.
00:26:16.634 --> 00:26:18.315
I'm gonna swap that movement out completely.
00:26:18.375 --> 00:26:23.460
So could we make that, could we say that substitution and modifying or synonymous, um.
00:26:25.095 --> 00:26:27.555
Uh, not, it doesn't always have Modifying is on the road.
00:26:27.555 --> 00:26:28.424
Substitution.
00:26:28.424 --> 00:26:28.634
Yeah.
00:26:28.785 --> 00:26:30.704
Substitution is a way to modify.
00:26:30.825 --> 00:26:32.025
There's other ways to modify.
00:26:32.025 --> 00:26:38.595
For instance, sometimes I'll have some of the folks in my rat pack do what I call, uh, seated heel taps.
00:26:38.654 --> 00:26:42.525
So you just sit down on a bench and just tap your heels on the floor.
00:26:42.825 --> 00:26:47.924
And then the next progression up from that might be to stand and hold onto an upright.
00:26:47.974 --> 00:26:52.234
On the, the squat rack and tap your heels gently, like pain-free.
00:26:52.234 --> 00:27:02.494
If that's pain-free, you can go to assisted hops, which are like jumping up on the, the ball of the foot and trying to perform soft, quiet landings.
00:27:02.494 --> 00:27:02.525
Okay.
00:27:03.065 --> 00:27:08.525
Um, these are all modifications from a jump rope, but we're, we're not really substituting it.
00:27:08.525 --> 00:27:09.305
It's still jumping.
00:27:09.785 --> 00:27:09.875
Sure.
00:27:09.875 --> 00:27:13.894
So we're kind of in a, on a scaling road there.
00:27:14.525 --> 00:27:15.815
See they all kind of blur into each other.
00:27:16.255 --> 00:27:20.515
I have one kind of fixed in my mind that I'd like to clarify so I can just let it go.
00:27:20.875 --> 00:27:26.875
But could pushups be a modification for burpees modification?
00:27:26.875 --> 00:27:27.144
Yeah.
00:27:27.144 --> 00:27:27.744
Or, okay.
00:27:27.744 --> 00:27:29.674
And I guess scaling option as well, so like.
00:27:30.704 --> 00:27:32.234
One can be the other.
00:27:32.474 --> 00:27:37.980
So often if I, you know, if I find somebody who's being challenged by the range of motion of a burpee mm-hmm.
00:27:38.079 --> 00:27:40.994
And the plyometric element of a burpee or a back issue.
00:27:41.055 --> 00:27:41.505
Yeah.
00:27:41.684 --> 00:27:42.404
Or yeah.
00:27:42.410 --> 00:27:42.700
Yeah.
00:27:42.974 --> 00:27:44.115
Any of those things.
00:27:44.204 --> 00:27:51.224
Uh, I offer up a pushup, you know, if we wanna take out the complexity of this movement or the jumpy nature of the movement.
00:27:51.224 --> 00:27:51.974
Mm-hmm.
00:27:51.976 --> 00:27:56.355
Um, or the, you know, range of standing all the way to, to the floor.
00:27:56.884 --> 00:27:58.535
You know, let's work with a pushup today.
00:27:58.535 --> 00:27:58.654
Mm-hmm.
00:27:58.894 --> 00:28:00.724
Let's kind of pull back on the intensity.
00:28:00.724 --> 00:28:03.125
Would that be considered a modification instead of a scale?
00:28:06.900 --> 00:28:13.049
I think so, I think, I guess sometimes it depends on the context because like for instance, that's why they're all used interchangeably.
00:28:13.079 --> 00:28:13.349
Yeah.
00:28:13.380 --> 00:28:27.420
Because, uh, for instance, uh, if my intention with the burpee was just to throw something in there for intensity purposes,'cause sometimes there are, sometimes when movements are very well planned, like I will often pair up, uh, toes to bar and kettlebell swings.
00:28:27.420 --> 00:28:29.339
'cause to me they're like opposing.
00:28:29.420 --> 00:28:31.730
Movements, almost like a push pull for your hips.
00:28:31.910 --> 00:28:32.000
Mm-hmm.
00:28:32.059 --> 00:28:40.424
One is closing your hips, uh, and with the toes to bar, and one is opening your hips with the kettlebell swing, and so you get this sort of, um, opposing.
00:28:41.609 --> 00:28:44.190
Forces here that that can compliment each other.
00:28:45.029 --> 00:28:50.940
Sometimes though, a movement is just put in there because it's like, we want to get your heart rate, like we want to get you there.
00:28:50.970 --> 00:28:52.470
We want get you into that like filler flower.
00:28:52.710 --> 00:28:59.819
Well, it's not filler, it's, it's, I want to get you in that like zone four sprinty kind of feeling cardio and burpees will do it.
00:29:00.240 --> 00:29:00.974
So every time.
00:29:01.315 --> 00:29:03.990
So maybe I'm not looking for a pushing exercise.
00:29:03.990 --> 00:29:09.180
I guess that's what I'm saying is that sometimes burpees may be there for a pushing exercise, in which case.
00:29:09.750 --> 00:29:23.640
Pushups would be an appropriate scaling option, but if the stimulus was to just really jack their heart rate, my preference might be to do like jump squats or jump rope or jumping jacks or something that's gonna like really get you moving quick.
00:29:23.880 --> 00:29:26.190
Whereas pushups might be a little bit of a slog for some people.
00:29:26.190 --> 00:29:35.700
So it depends on the stimulus of the workout, whether that's like a substitution modification'cause of an injury, or if you're just trying to dial back the intended stimulus.
00:29:35.700 --> 00:29:35.880
Sure.
00:29:35.880 --> 00:29:37.500
It also depends sometimes.
00:29:37.994 --> 00:29:45.255
When it comes to any given movement, there's so many ways to, uh, to scale it, uh, forward or backward.
00:29:45.585 --> 00:29:52.664
Um, a lot of times I will put kind of guardrails on like, here are like a few choices for, um.
00:29:53.295 --> 00:30:00.194
Pullups, let's say, uh, because one reason two is also the amount of equipment and space we have.
00:30:00.285 --> 00:30:00.464
Mm-hmm.
00:30:00.525 --> 00:30:02.355
Sometime or, and the time.
00:30:02.625 --> 00:30:02.684
Yeah.
00:30:02.684 --> 00:30:02.865
Right.
00:30:02.865 --> 00:30:07.575
We don't have the time to go over like the 10 different ways you can do pullups.
00:30:07.575 --> 00:30:12.914
But the hope is, is that you hang with us long enough to learn a good handful of them.
00:30:13.005 --> 00:30:13.095
Yeah.
00:30:13.099 --> 00:30:15.615
You build those so that you can use them all.
00:30:15.674 --> 00:30:15.884
Yeah.
00:30:16.095 --> 00:30:17.384
When it's appropriate.
00:30:17.414 --> 00:30:17.805
Right.
00:30:17.805 --> 00:30:18.140
Use your.
00:30:19.154 --> 00:30:23.085
More demanding varieties for when we've got fewer reps.
00:30:23.355 --> 00:30:25.724
Use your more reliable varieties.
00:30:25.724 --> 00:30:31.755
When we've got a bunch of reps, you know when you put like 20 pull-ups, I'm like, don't put yourself here today.
00:30:31.994 --> 00:30:33.615
I want those pulls to be.
00:30:34.154 --> 00:30:36.105
Pretty reliable and pretty consistent.
00:30:36.134 --> 00:30:36.224
Mm-hmm.
00:30:36.585 --> 00:30:43.454
So I, we know that a lot of you are starting to build that awareness, but we'll always be here to remind you.
00:30:43.605 --> 00:30:43.755
Mm-hmm.
00:30:44.595 --> 00:30:48.015
So let's talk about some of the frameworks for scaling.
00:30:48.045 --> 00:30:50.894
'cause I think this can really help with athletes as well as coaches.
00:30:50.924 --> 00:30:51.525
I have a little list.
00:30:51.855 --> 00:30:52.454
Okay, good.
00:30:52.454 --> 00:30:54.525
I'm, I was just gonna say we should have prepared for this.
00:30:54.525 --> 00:30:59.625
I think we can wing it because we've been doing this long enough, but we might forget and just leave something out, so, sure.
00:30:59.625 --> 00:31:00.795
I'm glad that you have notes.
00:31:01.214 --> 00:31:07.244
But the one that I would, the, the kind of the easiest low hanging fruit one that you see is just like, well, you scale the weight down.
00:31:07.305 --> 00:31:12.555
So if it's supposed to be a 54, uh, kilo kettlebell, one and a half pos.
00:31:14.355 --> 00:31:15.464
Uh, oh, sorry.
00:31:15.464 --> 00:31:16.515
I just said 55.
00:31:16.724 --> 00:31:16.884
Oh my gosh.
00:31:16.884 --> 00:31:19.154
Why did you, I said, I said, oh, you're saying pounds.
00:31:19.515 --> 00:31:19.815
Sorry.
00:31:19.815 --> 00:31:23.144
24 kilos, 55 pounds, one and a half.
00:31:23.144 --> 00:31:23.234
Pos.
00:31:23.234 --> 00:31:24.825
Can you tell us about POS real quick?
00:31:24.825 --> 00:31:31.694
Because, uh, pood is a Russian measurement, uh, for weight and kettlebells originate from Russia.
00:31:31.724 --> 00:31:38.684
So 16 kilos, which is 35 pounds is one Pood, POOD.
00:31:41.174 --> 00:31:43.335
And if you, that doesn't sound very Russian.
00:31:43.845 --> 00:31:44.295
It is.
00:31:45.434 --> 00:31:48.795
I guess that, I think, I think that's where it comes from.
00:31:49.184 --> 00:31:50.265
Um, excuse me.
00:31:50.355 --> 00:31:59.470
So yeah, if you, uh, well, so weight probably falls into, I was gonna make a poo joke, but I guess I'll just, okay.
00:32:01.634 --> 00:32:02.654
Maybe put it in the show notes.
00:32:04.484 --> 00:32:07.694
Um, I wrote scaling for skill Stimulus.
00:32:08.430 --> 00:32:10.769
Injury and work capacity.
00:32:10.890 --> 00:32:17.220
Okay, so those are not, not limited to, there's, there's like a whole phrasing.
00:32:19.019 --> 00:32:20.880
There's a whole phrasing around that that I'm forgetting.
00:32:21.119 --> 00:32:24.990
I'm not sure where you're headed with that, but like there are probably more that I'm just not thinking of.
00:32:25.049 --> 00:32:26.009
Yeah, so those are.
00:32:27.525 --> 00:32:33.224
Reasons to scale or like the, the, um, your intention with the scaling?
00:32:33.345 --> 00:32:33.765
Right.
00:32:34.214 --> 00:32:34.244
Okay.
00:32:34.244 --> 00:32:37.815
What I'm talking about is like, you want the message of scaling frameworks of how to scale.
00:32:37.815 --> 00:32:38.085
Yeah.
00:32:38.085 --> 00:32:41.355
So the obvious one is like scaling the weight down.
00:32:41.414 --> 00:32:41.654
Okay.
00:32:41.654 --> 00:32:44.085
The second most obvious one is scaling the volume down.
00:32:44.085 --> 00:32:47.355
So when I did the filthy 50, um, what does that mean?
00:32:47.924 --> 00:32:49.515
Our batteries getting down.
00:32:49.519 --> 00:32:49.869
Uh oh.
00:32:50.295 --> 00:32:51.105
Uh, when I scaled the.
00:32:51.420 --> 00:32:56.279
When I didn't scale the filthy 50, uh, one easy way to do that is to do the dirty 30.
00:32:56.460 --> 00:32:58.769
So you just like, oh, you do 30 instead of 50.
00:32:58.769 --> 00:33:00.450
So you're scaling the volume down.
00:33:01.019 --> 00:33:05.519
Uh, another way to scale is if it's Fran and there's pull-ups.
00:33:05.579 --> 00:33:12.329
Maybe you do banded pull-ups, maybe you do ring rows, maybe you do a body row, maybe you do a banded standing banded row.
00:33:12.359 --> 00:33:16.650
Like you can continue to scale the, the, the skill level down.
00:33:17.099 --> 00:33:18.839
Um, so what are some other.
00:33:19.214 --> 00:33:22.904
Scaling methods that you would build a framework.
00:33:22.994 --> 00:33:24.884
A range of motion is one of them.
00:33:24.884 --> 00:33:26.744
Like taking it back to that burpee.
00:33:26.894 --> 00:33:27.075
Mm-hmm.
00:33:27.404 --> 00:33:34.305
Um, I really want people to get that plyometric output, um, from that movement, like you were saying.
00:33:34.305 --> 00:33:39.704
We wanna be able to bring that intensity up high when, when it's intended to be in the workout that way.
00:33:40.365 --> 00:33:47.474
And so a lot of people can get a lot more oomph or fire behind them if we're doing a burpee to a box.
00:33:47.849 --> 00:33:49.170
Instead of the floor.
00:33:49.200 --> 00:33:49.410
Yep.
00:33:49.529 --> 00:33:52.859
It really changes the pace in which they're getting that work done.
00:33:52.859 --> 00:33:52.980
Mm-hmm.
00:33:53.279 --> 00:33:59.430
And sometimes in that day, I'm gonna prioritize the pace over getting all the way down.
00:33:59.430 --> 00:34:00.900
And getting all the way up.
00:34:00.904 --> 00:34:01.125
Yeah.
00:34:01.380 --> 00:34:01.619
Yeah.
00:34:01.619 --> 00:34:02.369
Great example.
00:34:02.369 --> 00:34:10.739
Um, I teach a lot of people, uh, who may have had a history of back issues to deadlift from an elevated surface so they're not deadlifting from the floor.
00:34:11.099 --> 00:34:11.190
Mm-hmm.
00:34:11.190 --> 00:34:15.300
They'll deadlift from their knees first, feel confident and strong and consistent in their movement.
00:34:15.300 --> 00:34:16.605
And then we can, and that could be because of.
00:34:17.264 --> 00:34:18.105
Injury.
00:34:18.494 --> 00:34:19.034
Mm-hmm.
00:34:19.755 --> 00:34:23.894
Or, um, what should I, or even like skill level, even skill level.
00:34:24.135 --> 00:34:29.324
Um, in my case, coaching some of the folks in their seventies, eighties, it could even be a balance issue.
00:34:29.324 --> 00:34:31.545
Maybe it's they get a little dizzy when they bend over kind of thing.
00:34:31.545 --> 00:34:34.329
A balance issue or just like an anatomical difference.
00:34:34.329 --> 00:34:34.730
Mm-hmm.
00:34:34.809 --> 00:34:34.929
Right.
00:34:35.000 --> 00:34:35.289
Yeah.
00:34:35.355 --> 00:34:37.005
We have to account for those all the time.
00:34:37.034 --> 00:34:37.244
Yeah.
00:34:37.635 --> 00:34:37.934
Yeah.
00:34:37.994 --> 00:34:38.835
Most definitely.
00:34:40.184 --> 00:34:43.545
Other ways, weight range of motion, volume.
00:34:43.545 --> 00:34:44.114
Volume.
00:34:44.505 --> 00:34:44.594
Mm-hmm.
00:34:44.835 --> 00:34:45.545
Volume's an important one and we've.
00:34:46.619 --> 00:34:47.280
Goodness.
00:34:47.909 --> 00:34:54.449
Honestly, I feel like I'm like, this is the first gym that I've ever worked at te he, um, that has ever offered that up.
00:34:55.199 --> 00:34:55.469
Yeah.
00:34:55.829 --> 00:35:00.780
Um, I've worked in many gyms and I've never seen that offered.
00:35:01.755 --> 00:35:02.835
Yeah, it's weird.
00:35:03.704 --> 00:35:11.264
Um, there's different ways to approach volume two, uh, because not just knocking off reps, but sometimes knocking off frequency.
00:35:11.744 --> 00:35:15.434
So you're kind of lowering intensity based on the person's needs.
00:35:15.434 --> 00:35:16.364
So I'll give you an example.
00:35:16.364 --> 00:35:16.394
Okay.
00:35:16.425 --> 00:35:23.505
If we had that 12 minute amra that we were talking about the other day, it's 12 minutes straight of just going through that circuit as many times as you can.
00:35:24.045 --> 00:35:28.454
But it might be appropriate for some people to start with, like every two minutes or every.
00:35:29.445 --> 00:35:31.394
Let, let's just bring it back even further.
00:35:31.394 --> 00:35:35.864
Every four minutes, do one round, do one round of that, and then just rest.
00:35:36.824 --> 00:35:39.465
Oh, and then in another, are you talking about what I just did the other day and then in another four minutes do another round?
00:35:39.465 --> 00:35:41.954
Well, similar, but we, we can talk about that in a second.
00:35:41.954 --> 00:35:41.985
Okay.
00:35:41.985 --> 00:35:49.909
But I'm just talking about maybe you're not conditioned enough to go through, um, conditioned enough to go through 12 minutes straight.
00:35:50.690 --> 00:35:57.105
Um, but with the re proper rest periods, you can get a similar stimulation that is, uh, appropriate for you.
00:36:00.494 --> 00:36:01.155
Um.
00:36:01.545 --> 00:36:06.434
Okay, so how does that feed into what I just did the other day with one of our student athletes?
00:36:06.465 --> 00:36:12.405
Yeah, so in your case, uh, it was almost like, uh, you weren't scaling for conditioning reasons or scaling down.
00:36:12.405 --> 00:36:14.534
It was more of a sports specific stimulus.
00:36:14.565 --> 00:36:14.625
Yeah.
00:36:14.925 --> 00:36:17.864
So this person, what's their sport again, I forget this track.
00:36:17.864 --> 00:36:21.014
They've got track coming up, their student athletes, some sort of jumping.
00:36:21.570 --> 00:36:22.409
Uh, hurdles.
00:36:22.414 --> 00:36:23.130
Oh yeah, hurdles.
00:36:23.130 --> 00:36:23.550
Yeah.
00:36:23.550 --> 00:36:23.559
Yeah.
00:36:23.635 --> 00:36:24.780
I, I was thinking it was hurdles.
00:36:25.170 --> 00:36:28.469
Um, and so you go ahead and explain what you had them do.
00:36:28.500 --> 00:36:31.679
'cause I was just telling somebody about this the other day, but you were the one that was there.
00:36:31.889 --> 00:36:47.489
Well, I have to say that I was, I actually premeditated on it a little while beforehand and I just feel like sometimes when people's goals are really, really clear, like say for student athletes, it makes it a lot easier for me to quickly.
00:36:48.030 --> 00:36:50.699
Make adjustments to a workout to suit those needs.
00:36:51.030 --> 00:37:04.469
So this workout that we had, um, the 12 minutes of the pull-ups, the pushups and the lunges, um, I was thinking about in sprinting domains or sprinting time domains a minute or less.
00:37:05.219 --> 00:37:16.170
And so rather than kind of slowly working through a slog of exercises or, you know, a lot of times in fixed timeframes like am wraps, I'm often suggesting.
00:37:16.590 --> 00:37:18.780
You know, establish a pace and stick with it.
00:37:19.289 --> 00:37:28.469
You know, I would rather see consistent work from you or work that even increases in pace rather than like dropping off a cliff, you know, halfway through.
00:37:29.010 --> 00:37:32.099
Um, those are really great stimulus teaching moments.
00:37:33.179 --> 00:37:48.269
Um, and so for this particular athlete, I wanted to make sure that they were getting that sprinting stimulus instead, because that's what they came here to develop, is to feel really strong at the end of a really high intensity sprint.
00:37:48.599 --> 00:38:02.070
And so what we did instead is rather than working continuously for 12 minutes, um, we identified what his, um, skill level was in pull-ups, and he has full range.
00:38:02.579 --> 00:38:04.349
Uh, strict pull-ups.
00:38:05.250 --> 00:38:09.090
And so we landed on just doing one each time just so that it was dialed in.
00:38:09.570 --> 00:38:16.530
Uh, pushups were looking really great too, so we maintained the 12 pushups and then we changed the lunges to.
00:38:17.175 --> 00:38:27.585
A more plyometric version called Split Jumps, where you essentially jump from a staggered lunge up and then back down into the next one and just kind of popping off the floor.
00:38:27.795 --> 00:38:27.885
Mm-hmm.
00:38:28.215 --> 00:38:34.934
Um, decelerating on the way down so that you're not like crapping out your knees, but getting that really strong jump each time.
00:38:35.594 --> 00:38:42.344
And rather than working for 12 minutes straight, we decided to work every three minutes on the minute.
00:38:42.750 --> 00:38:50.730
So he got four rounds of really intense sprints and we actually timed each round how long it took.
00:38:50.880 --> 00:38:51.179
Oh, nice.
00:38:51.329 --> 00:38:51.690
Yeah.
00:38:51.690 --> 00:38:55.260
So, um, first round was just kind of like, get your feet wet.
00:38:55.440 --> 00:39:03.090
Second round was the fastest and we increased a little bit, um, you know, within a few seconds on the next ones.
00:39:03.090 --> 00:39:03.900
But this.
00:39:04.545 --> 00:39:14.085
Is a way of scaling or modifying the workout, uh, in a way that is most productive for him, where he's at and where he's planning to go.
00:39:14.114 --> 00:39:14.204
Mm-hmm.
00:39:14.744 --> 00:39:17.474
And, you know, we're doing all the same things that we would do with anybody else.
00:39:17.474 --> 00:39:18.644
We test out the movements.
00:39:18.644 --> 00:39:19.784
Is this feeling okay?
00:39:20.085 --> 00:39:21.375
Let's make sure this is looking good.
00:39:21.375 --> 00:39:22.635
Find your focal points.
00:39:22.994 --> 00:39:29.744
You know, uh, we, we take those steps with everybody, even if your workouts look totally different.
00:39:30.375 --> 00:39:31.155
Yeah, yeah.
00:39:31.159 --> 00:39:31.289
Yeah.
00:39:32.730 --> 00:39:46.920
Um, I love that and I think, uh, if you consider scaling as refining the prescription so that it's the right dose for you, uh, and take into consideration that.
00:39:47.985 --> 00:39:51.795
Example of working with an athlete who's wanting to be more competitive.
00:39:51.795 --> 00:39:57.644
And so you modified the, the workout, you scaled the workout to be more appropriate for the stimulus that he needed.
00:39:57.764 --> 00:39:57.855
Mm-hmm.
00:39:58.155 --> 00:39:59.355
To be more competitive.
00:39:59.804 --> 00:40:07.994
Uh, hopefully that gives people a little bit more permission to be like, oh, I, I also want to be, you know, more fit, leaner, stronger, whatever.
00:40:08.969 --> 00:40:11.639
From the level that I am at right now.
00:40:11.849 --> 00:40:23.699
And so if we scale the workout, quote unquote down, if we're scaling it down, um, it's not something to feel bad about or ashamed about or that you're inconveniencing your coach or anything like that.
00:40:23.699 --> 00:40:29.070
It's that you're, you're getting the prescription that is right for you to get the results that you're looking for.
00:40:29.070 --> 00:40:29.130
Yeah.
00:40:29.130 --> 00:40:30.659
Just like that competitive athlete.
00:40:30.659 --> 00:40:37.380
Yeah, and I think that's also a really good example of so many of others in our gym who are doing other things.
00:40:38.010 --> 00:40:39.510
Other than just coming to us.
00:40:39.780 --> 00:40:45.570
Yeah, they're on competitive teams or they are skiing every weekend.
00:40:45.570 --> 00:40:52.170
Like we have to consider how we set ourselves up in workouts to um.
00:40:55.199 --> 00:40:57.150
Essentially do all of those things well, right?
00:40:57.150 --> 00:41:04.110
Like if you're destroying yourself in the gym and then whatever you're doing on the weekend out on the slopes or whatever is like going to garbage.
00:41:04.110 --> 00:41:08.099
Like we have to figure out how to make those things work together.
00:41:08.099 --> 00:41:08.635
Like we've got some.
00:41:09.570 --> 00:41:17.460
People who like to do running races and they have to prepare for those, uh, during this time for upcoming spring races.
00:41:17.880 --> 00:41:25.769
And so if they're destroying themselves in the gym all the time and their running capacity starts to tank, then we're not dosing it correctly.
00:41:25.800 --> 00:41:25.889
Mm-hmm.
00:41:26.460 --> 00:41:29.159
So it definitely takes some trial and error.
00:41:29.159 --> 00:41:31.590
Your body adapts and, um.
00:41:32.445 --> 00:41:40.425
You have to kinda see how things unfold for a little while to know, but just know that we're here as a resource to help you do that well.
00:41:40.425 --> 00:41:40.514
Mm-hmm.
00:41:41.025 --> 00:41:43.789
Yeah, and if anything, that's like one of my favorite things to do.
00:41:45.570 --> 00:41:45.869
Yeah.
00:41:46.079 --> 00:41:49.650
I mean, it's kind of the fun little puzzle part of our job.
00:41:49.650 --> 00:41:50.070
Mm-hmm.
00:41:50.135 --> 00:41:52.289
Like we get to solve problems Yes.
00:41:52.440 --> 00:41:53.400
All day long.
00:41:53.400 --> 00:41:53.489
Yes.
00:41:53.550 --> 00:41:54.420
That's what we do.
00:41:54.420 --> 00:42:09.239
And so it is the part, uh, one of the parts of our job that we actually enjoy, um, because it's the, it's sort of the intellectual part of our job that gets to challenge us and see how creative we can be on one hand, but also not.
00:42:09.585 --> 00:42:20.954
Being creative for creative's sake, but trying to be solution oriented to find the most effective stimulus for you, not just some weird little substitution, totally as needed.
00:42:21.344 --> 00:42:25.065
Um, I just thought of another scaling thing before we sign off here.
00:42:25.125 --> 00:42:29.175
Uh, we were talking about weight and volume, um, intensity, frequency, that kinda thing.
00:42:29.474 --> 00:42:30.340
Uh, tempo is another one.
00:42:30.920 --> 00:42:35.989
Uh, sometimes just slowing your ass down can really make an exercise a lot more effective.
00:42:36.050 --> 00:42:37.639
So if, yeah.
00:42:37.639 --> 00:42:40.489
Sometimes we'll give you more work as a scaling option.
00:42:40.519 --> 00:42:41.119
Absolutely.
00:42:41.960 --> 00:42:42.260
You know?
00:42:42.320 --> 00:42:42.559
Yeah.
00:42:42.559 --> 00:42:46.219
Slowing down can be more intense, but you maintain better control.
00:42:46.219 --> 00:42:53.719
So if the coach is seeing movement patterns that we would like to improve upon, sometimes slowing you down is just a way to get you to train that.
00:42:53.719 --> 00:42:54.079
Yeah.
00:42:54.079 --> 00:42:56.360
It's also really great for other stimulus.
00:42:57.434 --> 00:42:58.784
Tendons and connective tissue Totally.
00:42:58.784 --> 00:42:59.864
And all kinds of stuff like that.
00:43:00.255 --> 00:43:01.875
Um, but you actually make a good point.
00:43:01.875 --> 00:43:02.775
Sometimes scaling.
00:43:04.260 --> 00:43:07.980
Down too far is actually more dangerous than scaling up.
00:43:07.980 --> 00:43:23.280
So the other day I was mentioning this with those kettlebell deadlifts, if the kettlebell deadlift is too light and you're doing, you know, 10 reps for time, people can get really sloppy with four or eight kilos that they would not get away with.
00:43:23.280 --> 00:43:24.570
With 16 kilos.
00:43:24.599 --> 00:43:24.690
Mm-hmm.
00:43:25.260 --> 00:43:25.860
Or whatever.
00:43:25.920 --> 00:43:27.025
It doesn't matter what the kilos are.
00:43:27.574 --> 00:43:28.264
You get what I'm saying?
00:43:28.264 --> 00:43:34.864
The scale of it, if you get too light sometimes it just, it gives you too much freedom to like run off the rail, move however Yeah.
00:43:34.864 --> 00:43:35.764
To run off the rails.
00:43:35.795 --> 00:43:35.945
Yeah.
00:43:36.005 --> 00:43:37.414
'cause you can manhandle that weight.
00:43:37.445 --> 00:43:37.775
Yeah.
00:43:37.775 --> 00:43:43.505
And another time I see that is if we have pull-ups that are, sorry pushups that are, uh.
00:43:44.534 --> 00:43:48.824
Uh, many reps in a particular amount of time.
00:43:49.454 --> 00:43:50.894
Uh, an AM rep, in other words.
00:43:50.894 --> 00:43:52.005
Yeah, like last week's workout.
00:43:52.094 --> 00:43:58.155
Um, if people are scaling their pushups too easy, like you were saying, and they're just like going straight through'em, imagine doing.
00:43:59.519 --> 00:44:05.219
75 to a hundred easy pushups versus 40 challenging pushups.
00:44:05.760 --> 00:44:12.030
The 40 challenging pushups might leave you less sore and debilitated than doing the 75 or 80 easy ones.
00:44:12.210 --> 00:44:14.250
'cause you're just getting so many reps.
00:44:14.489 --> 00:44:22.019
So sometimes I see people scale too easy and they're actually beating themselves up worse than if they would've just challenged themselves a little bit and then it slowed their role.
00:44:22.380 --> 00:44:22.739
So, right.
00:44:22.739 --> 00:44:24.570
And you were talking about tempo as a way of.
00:44:25.034 --> 00:44:34.335
Um, improving quality of movement too, and if the Yeah, if that stimulus is too easy, I'm gonna assume that you're just banging'em out and you don't have to think about anything.
00:44:34.394 --> 00:44:34.605
Yeah.
00:44:34.815 --> 00:44:35.025
Yeah.
00:44:35.025 --> 00:44:40.764
We want you to really find the sweet spot in any given movement where you are able to be conscious about it.
00:44:40.764 --> 00:44:40.849
Mm-hmm.
00:44:41.309 --> 00:44:45.030
Um, but also feel like it's productive for you.
00:44:45.150 --> 00:44:45.389
Yeah.
00:44:45.389 --> 00:44:47.309
And we'll try to give you parameters around that too.
00:44:47.340 --> 00:44:52.920
You and I both, um, when we're coaching, we tend to try to give people some ranges to shoot for.
00:44:53.039 --> 00:44:53.699
Mm-hmm.
00:44:53.706 --> 00:45:08.849
So for instance, if we're doing a circuit where you're doing a minute in each and you've got 20 seconds to transition to the next station, and we go through five stations, I usually tell people like, I want you to just get 15 pushups in this first minute.
00:45:08.925 --> 00:45:12.974
Yeah, if you're getting more than that, you're probably scaled too easy.
00:45:13.184 --> 00:45:15.795
And if you're getting far less than that, you probably need to scale.
00:45:16.155 --> 00:45:19.940
Um, but 15 is a good sweet spot because you're gonna go through the circuit five times.
00:45:19.940 --> 00:45:20.340
Mm-hmm.
00:45:20.480 --> 00:45:22.695
And five times 15 is 75 pushups.
00:45:22.695 --> 00:45:22.755
Yeah.
00:45:22.815 --> 00:45:24.554
That's plenty for this workout.
00:45:24.945 --> 00:45:33.764
Um, so think about that as far as like where do you set that bar for your incline pushup, or how, how are you modifying that pushup so that you're not doing.
00:45:34.585 --> 00:45:38.934
30, 40, 50 in your first round, and then the wheels fall off by round three.
00:45:39.025 --> 00:45:50.425
Well, and something to also take into account is that even the parameters that you and I will set, those are not specific to every person.
00:45:50.485 --> 00:45:50.724
Right.
00:45:51.114 --> 00:45:55.074
You know, we're, we're needing to speak in general terms because we're working with.
00:45:55.545 --> 00:46:01.574
10 of y'all at a time, what's gonna be right for me is not gonna be right for Laurel.
00:46:01.579 --> 00:46:01.590
Mm-hmm.
00:46:01.659 --> 00:46:04.574
What's right for Laurel isn't gonna be right for Michael.
00:46:04.605 --> 00:46:04.695
Mm-hmm.
00:46:05.204 --> 00:46:06.764
And on and on and on and on.
00:46:07.155 --> 00:46:17.864
But that's the beauty of what we're doing here, is that we are all on a long road of learning our bodies better learning where we push and where we pull.
00:46:18.405 --> 00:46:23.505
I always like to use like the workout example that you just gave of multiple rounds of like a circuit.
00:46:24.210 --> 00:46:35.880
I always say, alright, now that we've gone through each round or each movement, you're probably getting a good idea of where you're feeling strong and where you're feeling weak, where you feel like you can push and where you need to pull back.
00:46:36.750 --> 00:46:38.699
That's what this program is all about.
00:46:38.730 --> 00:46:48.239
Not only learning to move your body in every way that it can productively, but um, knowing how to, uh, increase.
00:46:48.885 --> 00:46:55.784
Increase your strength in those movements or improve your abilities and know, know where to push, where to pull back.
00:46:55.815 --> 00:46:55.905
Mm-hmm.
00:46:57.164 --> 00:46:58.425
Because it changes all the time.
00:46:58.605 --> 00:46:59.445
It's a moving target.
00:46:59.505 --> 00:47:00.255
Yes, for sure.
00:47:00.405 --> 00:47:05.204
That's why I feel like I'd like to leave off is, uh, another Cody that I used to work alongside Cody Looney.
00:47:05.534 --> 00:47:08.954
Um, still a fabulous coach, uh, up in Washington.
00:47:09.344 --> 00:47:14.085
Uh, he had a phrasing that has really stuck with me that I'm sure many of you have heard me say.
00:47:14.385 --> 00:47:15.644
And that's lift for today.
00:47:16.514 --> 00:47:21.614
It doesn't, it's just not just about weightlifting of course, but it's moving for today.
00:47:21.914 --> 00:47:23.534
What am I doing well today?
00:47:23.534 --> 00:47:25.394
What am I feeling up for today?
00:47:25.875 --> 00:47:27.795
Like you said, that's a moving target.
00:47:27.824 --> 00:47:27.914
Mm-hmm.
00:47:28.335 --> 00:47:34.574
What I did before winter break is probably not what I can do today.
00:47:34.579 --> 00:47:34.590
Mm-hmm.
00:47:34.719 --> 00:47:39.284
Or what I did when I was 25 is probably not what I can do today.
00:47:39.945 --> 00:47:40.485
Um.
00:47:41.175 --> 00:47:44.835
So it's just important to get used to taking that temperature with yourselves.
00:47:44.835 --> 00:47:44.925
Mm-hmm.
00:47:45.164 --> 00:47:50.295
You know, there is that readiness score and train heroic that can sort of facilitate that thinking.
00:47:50.744 --> 00:47:59.625
But it's important for you to listen to your body, know where to make, uh, good scaling choices.
00:48:00.105 --> 00:48:03.344
Uh, and we're here to help facilitate that every time.
00:48:03.525 --> 00:48:03.764
Yeah.
00:48:04.739 --> 00:48:05.579
So use us.
00:48:05.760 --> 00:48:06.750
Yeah, we're here for it.
00:48:07.110 --> 00:48:07.349
All right.
00:48:07.349 --> 00:48:07.769
Take three.
00:48:07.769 --> 00:48:08.340
What'd you think?
00:48:08.760 --> 00:48:10.079
Uh, we did All right.
00:48:10.079 --> 00:48:12.480
I don't know, with the exception of the video.
00:48:12.485 --> 00:48:13.804
Yeah, I'd say that went very well.
00:48:13.949 --> 00:48:18.719
Yeah, my phone didn't charge last night Damnit, and I knew that, but I forgot, so.
00:48:19.050 --> 00:48:22.320
So we'll have some really great stills and maybe even some.
00:48:22.389 --> 00:48:23.170
Teaser clip.
00:48:23.170 --> 00:48:23.829
Yes.
00:48:23.829 --> 00:48:25.150
As a result, yes.
00:48:25.210 --> 00:48:31.000
And just so that you know what we're talking about when you listen to this, we started a video feed, but it crapped out on us.
00:48:31.000 --> 00:48:35.860
But we are working on the technology to get a video version of this podcast going.
00:48:35.949 --> 00:48:41.019
So, uh, in case you wanna watch us fumble instead of just hearing us.
00:48:41.289 --> 00:48:41.679
Mm-hmm.
00:48:43.300 --> 00:48:43.914
Should we sign off?
00:48:44.025 --> 00:48:44.980
Yeah, I think so.
00:48:44.980 --> 00:48:46.150
We'll see you guys in the gym.
00:48:46.210 --> 00:48:46.750
Thanks for this.
00:48:46.900 --> 00:48:47.230
Yeah.