Coach Max Mormont on Scaling

(Picture from Max Fit USA - Coach Maximilian Mormont)

A while a go I got an email from Coach Max and I sent him one back asking about how to scale his workouts and his advice on maximizing power output, - this was his response:

"To me time is not important! Handling the load and volume is. I calculate the tonnage. So if a wod has 10 deads at 315lbs that means you lifted 3,150lbs. Were as if we scale to 275lbs we only lifted 2,750lbs. So when you scale its cool but look at the tonnage. On a scaling like this we miss out on a quarter tone of weight. 

I want you some times to scale so you are in side the time domains that I want. Other times I want you to suffer!!! Make it a strength workout. Even if it takes you a day to do it, I don't care. I should say don't let it go longer then 50min. 

I want my athlete to be able to handle both kinds of capacity. Which are intensity and volume! Sometimes when people scale they miss out on the volume.

If you scale it should be that the Rx weight is over 90% of your 1 RM. Then its cool. If its 85% but heavy. Deal with it. Are best gains come from working out between 80 to 90% of are capacity! If you can handle 80% for a shit load of reps and keep technique that means your 100% will go up!"

A very insightful email!  Today I took his advice and didn't scale my weak Hand Stand Push-ups.  And I suffered...

Max Fit USA WOD  

5 rounds for time:

10 pull-ups 

8 Hand Stand Push-ups

6 ring dips

19:00 

Lot's to do!!

This affiliation took me by surprise! I have been scrambling to get everything in order.  The new website will be up soon and linked to the main page.  It will be www.crossfitcowtown.com.  Keep posted to it, I will be working hard to put good stuff up soon.

Today's WOD

Front Squat - worked to 255 x 1 - Failed on 260.

Annie 

50-40-30-20-10

Double Unders 

Situps

6:43 (PR is 6:08)

CrossFit CowTown!!!!!!

(This Image depicts my excitement right now!!!)

YES WE ARE AFFILIATED!!!!  I would like thank Kathy and Lisa from CrossFit HQ for their kindness, support and understanding.  I am so excited and ready to get things going.  My first big event as an affiliate is going to be a charity event at the base.  More to come on this!  

MaxFit USA WOD

Push Press Work then:

5 rounds for time: 

10 Deadlifts 225lbs

10 Burpee Pull-ups

14:51 

Universal Scalability

Today I went the base with Brenda, My Uncles Fiance.  She is a committed CrossFitter and a great athlete.  (I will be blogging about her soon).  Brenda was involved in a vicious collision in a soccer game and was hurting everywhere.  We were still able to take the Max Fit WOD and scale it to her capability so that she got a functional workout that did not create any pain but still had her moving.  This is better than nothing, the worst thing someone can do while injured is think they cannot workout.  

Max Fit USA WOD 

800m Run

50 Overhead squats 

40 Ab Mat sit up throws (20lbs to 8ft target) (HARD!!!!!)

30 KB swings 1.5 pood (scaled, no 2 pood)

800m Run

16:07 

Brenda's WOD

400m row

25 tow touches

25 knees to chest

25 kb swings

400m row

9:36 - GOOD JOB BRENDA!

There's Nothing Like Good Snatch

I have not Snatched in a while so it was not a big day for numbers.  Technique is coming along, I started low and worked up slowly to just 65kg, doing 7 sets of 3.  I land with the weight too far back...I think.    I shall post a videos below for your comments.

  

Post Snatch Max Fit USA WOD

3 rds for time:

15 Power Clean 75lbs

15 Pull-ups (scaled from L pullups)

15 Split Jerk 75lbs

15 Knees to Elbows

15 Thrusters 75lbs

22:05 - bad choice for a Post Snatch WOD...I was smoked.

Last set of 3 @ 65kg

I Love Paleo Living

Started with a Press 3 x 3 then:

Max Fit USA WOD

21 - 15 - 9

Deadlift 225lbs (scaled from 275lbs) 

Burpees 

7:05

I look better, feel better and I am performing better.  Those old PR's are going to be toast soon. This Paleo Stuff works!

Looking for My Max

After my last WOD I wondered what my Max. Power Clean was.  So today I gave it a shot.  I started light and worked up to 101kg or 223lbs.  I tried 228lbs twice but failed both times.  I was unfocused the first time and chickened out the second time.  I had pulled it high enough but didn't get under it in time.  

After I did a scaled MaxFit USA WOD 

AMRAP in 10 minutes

10 Back Squats 135lbs

5 Hand Stand Pushups 

10 Pull-ups

5 rounds