Scaled to Fit

Rest Days and Half-Intensity Weeks are a crucial part of the training. Without rest and recovery, the body will not develop and improve.Rest-Day RecommendationsActive Recovery & the Difference Between Rest Days and Recovery Days Rest Days & Half-Intensity WeeksGive us a rating at podchaser.com/scaledtofit music by scottholmesmusic.com

Too much training and too little mobility happen too easily. After the light warm-up, we focused 15 minutes on a shoulder flexibility routine. Which should become a daily routine.15 Minute Shoulder Flexibility RoutineGive us a rating at podchaser.com/scaledtofit music by scottholmesmusic.com

Quick sweat through two 10-minute As Many Rounds As Possible exercises with a 5-minute break in between. Front Squats and Burpees followed with Calorie Row and Push-Ups. Attention was given also to the importance of Warm-Ups. Give us a rating at podchaser.com/scaledtofit music by scottholmesmusic.com

Two 12-minute Every Minute on the Minute exercises with a 6-minute break in between was quick but efficient work-out. Strict Pull-Ups, Burpees, and Toe-to-Bars followed by Devil Presses and Dumbbell Thrusters. Scaling went both ways.Give us a rating at podchaser.com/scaledtofit music by scottholmesmusic.com

Plyo Push-Ups and Posterior Chair Planks warmed up for the WOD with Double-Unders, Pistol Squats, and Push-Presses. Pistol Squat offered a wide variety of scaling to choose from. Give us a rating at podchaser.com/scaledtofit music by scottholmesmusic.com

With all the exercises and work-outs, it is easy to forget the most essential part of the training, Mobility. This time we did a set of 11 moves that stretch and massage muscles that are usually hard to reach.The Program: Stretching for Hard-to-Reach MusclesGive us a rating at podchaser.com/scaledtofit music by scottholmesmusic.com

The whole of 25 minutes Double-Unders, Push-Ups and Power Cleans, also known as “Havana” Hero work-out. The warm-up consisted of the same movements and, in addition, the mobility section from our Special Guest Tom Morrison. Special guest appearance: Tom Morrison, The Simplistic Mobility Method Facebook-group, https://tommorrison.uk/ Give us a rating at podchaser.com/scaledtofit music by scottholmesmusic.com

Getting to an actual handstand takes some practice. A good way to start is with the Handstand Hold or scale to the Pike Hold. Complemented with Arch Rocks Hold and Bear Crawl all the needed areas are trained. WOD was a tough combo of Burpees, Dumbbell Snatches, Air Squats, and Jumping Jacks. Give us a rating at podchaser.com/scaledtofit music by scottholmesmusic.com

Animal themed walks, Leopard, Crab, Crocodile, and Inch Worm warmed up for the four-movement Tabata. Every movement in Tabata, eight rounds of 20 seconds activity, and 10 seconds rest, can be done as hard or as easy as wanted. Finisher this time was a technique practice of Bear Complex. Give us a rating at podchaser.com/scaledtofit music by scottholmesmusic.com

Bulgarian Split Squat, Weighted Single-leg Glute Bridge, and Weighted Frog Pump made the hip area muscles work before the breathtaking Burpee-driven work-out-of-the-day. A good way to scale is to use a lighter additional weight or just adjust the repetitions.Give us a rating at podchaser.com/scaledtofit music by scottholmesmusic.com

Aphrodite is a delicious combination of burpees, squats, and sit-ups, starting from 50 repetitions each down to 10 in five rounds. Sums up to 450 reps. An easy way to scale is to do fewer repetitions, but there is a way also to make burpee go smoothly. Give us a rating at podchaser.com/scaledtofit music by scottholmesmusic.com

Marko and Yaohui did brisk cardio with Over-Head-Lounges, lateral Hop-Over-Dumbbell, and Single-Arm-Devil Press. Five rounds and maximum repetitions, opportunities to scale are many. Give us a rating at podchaser.com/scaledtofit music by scottholmesmusic.com

In the first episode, Marko and Yaohui talk about the exercise focusing on shoulders and arms. What can Marko do, when the only available dumbbell is too heavy for the movement? Give us a rating at podchaser.com/scaledtofit music by scottholmesmusic.com

Marko, over 50, is returning to CrossFit with the help of experienced cross-fitter Yaohui, under 50. They talk about the work-out of the day, exercises, and how to scale to fit.music by scottholmesmusic.com