Alright guys, this is Adrian from Brute
Strength Training and today on this
Brute Shoot. We're going to discuss scaling. Why
is this something that most of you need
to be doing more often.
Let's talk about that. Look, in regards to
the stimulus and the desired goals of
each and every workout every time you
enter the gym your coach or the gym
atmosphere that is created where you go
for your training should have an idea of
that exact goal
you may not as an athlete but it's clear
that your coach that's running the
class that you're a part of should make that
very clear to you through communication
here's an example every time I come into
the gym and i have a class they're
standing kinda like where you are right
now and we start here at the Wodify
screens
it's what we use as our whiteboard and
we discuss what the day's training will
entail a lot of times the workouts vary
from loading, from workout duration, you
name it.
Obviously we're including that kind of
variance into our day-to-day training
many of the athletes that come into our
gym are either brand-new, which means
they've been doing crossfit for a month
or less and some of them have even been
doing crossfit for up to and over eight
years with that considered the
information that I provide to each
classes is huge, right? It's a very big
measurable and perceived on the scale
from one to ten very important ten out of
ten to the members and the reason is
because I'm then telling them how they
need to be scaling or changing the
workout in order to meet the desired
stimulus. Today we're going to talk about
a simple workout, it's a benchmark,
workout is going to be Diane. For many of
you guys that don't know what Diane its
21-15-9 deadlifts and handstand push-up. So
let's pretend that that was today's
workout we're going to kind of walk this
direction to the whiteboard will
describe exactly how the scaling might
take place but there's one thing that
you would be in mind and one thing that
you always have to consider when we do a
workout like Diane that's a benchmark
workout. We have to consider what is the
top tier of our community going to
perform that benchmark at like how fast
this workout going to be, right? From my
experience and with the community that
we have, again, I shared with you guys at
our gym specifically we've got athletes
have been doing this for more than eight
or nine years. We can guess that
a good chunk of our community at the top
tier level which means 12 athletes are
more are going to be doing this workout
under four minutes they will go through
all the deadlifts, all the handstand
push-ups and under four minutes. So what
I want is, I want to try to scale the
workout for each and every athlete so
the stimulus is very close or as close
to what those top-tier athletes at my
gym are experiencing, right? This is
important and unique because if the rest
of my gym does this work out in 15
minutes but the top-tier doing it in, four
the results that those top-tier athletes
are seeing are tremendously different
than the results that the athletes that
are seeing that can only finish it in
the 15-minute window. I hope this makes
sense too many of you obviously we've
been training now and almost completely
different energy systems and the amount
of time that it takes the athlete to do
the 15-minute workout is like, the
intensity level has completely petered
off as the time continues to go by and
that 15-minute window they're not doing
much exercising, actually doing more
standing around so an important piece of
this for coaches to think about and to
understand is you have to know your
athletes and you have to know your
community and what I mean by that is
there are certain things that you can
say to an athlete. There are certain
things that you can say to a class that
will give them a general guideline or an idea
but the bottom line is you're going to
be making specific adjustments for each
and every athlete once you get down to
the nitty-gritty before you say three,
two, one go for the workout. From a
general standpoint as you guys can
hopefully I'll see here on this
whiteboard we've got Diane written up
we've got the deadlifts, the prescribed
weight is 225 pounds and 145 pounds for
for the men and the women and
the handstand push-up is allowed to be
kipped, right? That means at the very high
level the RX level, athletes going to be
doing this against the wall, elbow
reaching full extension. Now without
getting too much into the movement
standards and the details of this
workout i'm going to try to give you
guys an idea of how I might encourage or
educate my class on how to scale
accordingly to reach that desired stimulus of
close to a four minute window. So if we know
guys hey here's an example in today's
classes we have seen athletes finish
this workout and as fast as four minutes
and below in fact we've got athlete's
in this gym that have finished it in
under three minutes so for what I want
you guys to do today is a way to take a
look at this rep scheme 21-15-9 that means
you're going to do 21 deadlifts, 21
handstand push-ups, 15 deadlifts, 15
handstand push-ups 9 and 9 then the workouts
over you can bake and sizzle and die after
that. Now, my goal to guide you guys today
is to create a few guidelines
the first one is that for the deadlift
if 225 and 145 is a weight that while you are
fresh
you can't even hit 15 times in a row
unbroken touch-and-go style I want you
to scale the weight back today and the
reason why is because I want you to feel
like you can pick up the bar and get the
21 within two sets of your first working
set of deadlifts because we all know that
if you can't get there and at least two
out the gate and I'm not telling you
this is how you have to do the
workout today if you can get the 21 in
at least two sets fresh, you know that 15
is going to turn into multiple sets of
the nine going to turn into multiple
sets not that, that's wrong but the rest
that you'll be taking between those sets
is going to continue to increase and our
power is going to continue to decrease
so guys make sure that we scale that
weight accordingly it might look like
many of you moving a weight in
reference to your one-rep max that is
close to about fifty percent or about
sixty percent of your one-rep max as we
start to go much further over that into
seventy seventy-five or eighty percent
we're going to start to see the
intensity start to lower. For the
handstand push-ups today guys if you
can't do at least ten in a row on the
wall I'm gonna have you guys scale back
to either less reps or a scaled version
of the handstand push-up. Now, sidebar
when I teach my athletes uh how to scale
a movement like the handstand push-up in
the pull-up and the muscle up and the
toe to bar. Once they have gained the
ability to do an RX movement
I'm never really going to encourage them
to scale back to a more governed movement, right?
I don't want athletes that can do a few
handstand push-ups on the wall to go to
a box anymore i don't want athletes that
can do a pull-up on the rig, to do pull-ups
with a band anymore unless for some
reason we're doing strict and they need
to accumulate a certain amount of reps
or something like that but for this
situation where the intensity is the
desired priority I want to make sure
that my athletes that can even do a few
handstand pushups can do these in the
workout.
What that might look like is instead of
21-15-9 the athletes that can do 10
handstand push-ups in a row are going to
scale to a workout that's more like 12-9-6
or even 12-6-3
now i'm going to continue to keep the
deadlift the same and by all means after
the workouts over they can spend more
time accumulating reps and getting
density work in an increasing that work
capacity by doing extra after the
workout but they keep that unique
stimulus that four-minute window
those are some ideas on how to scale
this workout. Now one of the things that
I want to help you guys to understand
big picture is that when Coach Glassman
came in and he designed crossfit one of
his biggest selling points and obviously
I'm not inside his his a very
intelligent and ingenious brain as he
executed this thought process but he
created a system that was prescribed for
the best athletes that would come in and
want to try this and then he scaled it
for the rest of them.
So what this man is that the elite
athlete could walk into our gym right
now that could excel at crossfit a very
high level or division one football
player basketball or wrestler could come
in with high work capacity and high
skills and execute this workout beside
and athlete that is 70 years old and
has never participated in a sport in
their entire life
now how we use that as coaches and how
we use that as gyms is what is going to
continue to separate the quality of the
product that we give, the service that we
give is going to be uniquely measured
how you can scale your workouts for
particular individuals with injuries age
and work capacity variances and then
also how you can challenge the elite
athletes that walks through your gym. One of
the common things that comes up my gym
as athletes like Adrian you were trying
to kill us,
this workout was miserable, I think that
sometimes you over reach for the general
population of our gym and you know I
listen to them
of course they're their community that
makes my gym however the thing that
you've got to consider is that I want to
continue the program for the very best
and scale for the rest. So, if you come
into my gym and you notice that you can
only RX one workout every week
that's okay, you're RXing one workout
right now what I want to create that
kind of environment? Absolutely not. My
goal is to program a well balanced
approach where athletes feel like on any
given day they had that chance when the
workout drops that they can prescribe it
hinted at the RX level but I also want
to continue to even challenged the best
athletes that walk into my gym. We have
athletes here that will participate in
the crossfit games this year and i'll
tell you right now that I hope that I
continue to write up workouts or even
once, twice a year, three times a year
that they have to themselves scale back
and the reason is because i'm trying to
continue to push the margin of the
experience for everyone in my gym i
think if you guys do this continued as
athletes as gym owners as programmers or
head coaches, whatever role that you play
in your community continue to allow
those athletes to shoot for the stars
and land on the moon even as they scale
your workouts that you'll continue to
rise your whole community in their
fitness level. So guys, the question that
we often asked is "When am I going to be
able to not scale workouts?" and in your
pursuit of CrossFit and your highest
level of fitness that hopefully your
hungrily chasing on your journey
the answer is never. You should always be
forced to scale something or some skill
because you should always be pursuing
the very next level. So don't get
comfortable with your current fitness
level and expect that you're going to RX
everything everyday guys scale more, more
often for the best results that you can
see.
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