10/23 Fitness Friday

Derek, Yoga instructor Julian, Katie and Kenny "enjoy" the Guest Days workout of rowing, double unders and (hu)man makers. 
It is necessary and expected that most of the time, nearly all of us (except, perhaps Coach Jon) will scale a workout. We don't really give a second thought to scaling or modifying a movement we are not yet able to do. For example, today Double Unders are on the menu, and many folks in the gym will scale them to single unders. It's just what we do. 
Have you considered scaling the load of a workout to be more specific for your bodyweight, or a percentage of your 1 rep max? It surprises the coaches when we hear folks fret over the prescribed weight of a workout. We prescribe weights based on the strongest 10% in the gym. Therefore, on any given day we expect at least 90% of you are going to scale the load. If you don't scale the load and it takes you twice as long to finish the workout, then something was lost in translation. 
You always have the coaches' permission to scale the load. A great way to do that (so that you get the same training adaptation as Coach Jon) is to define for yourself a scaling modifier. For example, if we prescribe Grace (30 clean & jerks for time at 135/95#) Coaches Jon, Leslie and Becky will do it prescribed in less than 3 mins. Coach Jon's 1rep max for the clean is over 230, Coach Leslie's 1 RM is 170, and Coach Becky's is 1RM is 155. That means all of them are doing Grace at around 50-60% of their 1 rep max. What if you scaled Grace to 50-60% of your 1 rep max? You could probably do it in less than 4 minutes and have the same physiological adaptation (maximizing the phosphgen-creatine and glycolytic pathways without going into the oxidative pathway) as them. If you decide not to scale Grace and it takes you over 5 min to compete 30 clean & jerks, then you missed the desired training stimulus.
Next time you see a load prescribed, try scaling it to a percentage of your 1rep max or your bodyweight. Ask a coach for assistance. You might be pleasantly surprised at the training stimulus. Read this free CrossFit Journal article on scaling workouts. 
Today's Workout
Power to the People Deadlift Day 2
then, 
Every 3 minutes for 12 min
250m Row
max reps double unders in remaining time