Hold Fast Iron

"As iron sharpens iron, so one person sharpens another." Proverbs 27:17

Hold Fast Iron is dedicated to sharpening the lives of others.  

Hold Fast Fourth of July

Hold Fast Independence Day Inspiration

The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.  ~ Greg Glassman

Hold Fast Knowledge

To scale or not to scale...

All workouts and exercises are scalable.  The question is should I scale a workout?  To determine this I first look at the workout in its entirety and decide whether or not I can do it.  If a workout calls for ring muscle-ups and I cannot do them, then I will need to scale the workout.  Either by eliminating that part of the exercise or substituting it with a similar movement.  Simple, A+B=C.

Should I?

The next question is not so simple.  I ask myself if I should scale an exercise.  This allows me a lot of freedom for programming and error. 

Safety first. 

If the risk of injury to perform the workout is high I should scale the workout.  It is the upmost importance to listen to your body when exercising to avoid injury. 

Intention.

Next I look at the intention of the workout.  Is it programmed for strength?  Is it programmed for power?  Is it programmed for power endurance?  Maybe it involves a high degree of skill to perform.  Maybe it is based upon a standardized test.  Understanding the programmers intention for a workout will help answering the question for scaling.  In the below workout written by Rich Froning and Matt Fraser it calls to perform 200 wallballs and 100 repetitions of 185lb hang cleans.  The pair completed this couplet in 10:55.  The completed time frame gives me a hint into the intention of the programming.  In keeping the intention of the workout intact, I would scale the reps and/or the weights to keep the time frame similar.  Ian and I kept the wallball scheme the same and scaled the weight selection for the hang cleans from 185lbs to 135lbs and we finished this couplet in 16:52. 

Deviating. 

If I choose to deviate from the intention of the workout I understand and except a new level of intention.  In the above workout Rich and Matt completed 20 sled pushes and 100 dumbbell snatches at 100lb in 15:31.  Ian and I did something similar with 20 sled drags and 100 dumbbell snatches at 50lb.  As you can see we scaled the weight for the dumbbell snatches.  However, we loaded the sled with some heavy weight knowing we were deviating from the intended purpose of the programming.  We finished this couplet in 32:03.  Doubling the time it took Rich and Matt. 

In short.

Injuries are bad.  Keep the exercises varied.  Pay attention to the programmers intent.   

Hold Fast WOD

Teams of two.  One person works at a time.  Must complete the first exercise before moving onto the next one.  Rest 10 minutes between each workout.

WOD as completed by Hold Fast Ambassadors Brian and Ian


2,000m row
100 strict HSPU

20 sled pulls for 50m
100 dumbbell snatch @50lb

200 wallball to 10ft
100 hang cleans @135lb


The original workout was posted by two "heavy" hitters of Crossfit, aka Frankenfitters, Rich Froning Jr and Matt Fraser.

WOD Original WOD as completed by Rich Froning and Matt Fraser

2,000m row
100 strict HSPU

20 x sled push approx 50m
100 dumbbell snatch @100lb

200 wallballs 20lb to 11ft
100 hang cleans @185lb

200 GHD situps
50 legless rope climbs 15ft

One person works at a time and you have to finish one exercise before moving onto the next.  Resting 15-20 minutes between each couplet.

Hold Fast Meal

Pineapple Chicken Kabobs.  From our friends as FastPaleo.  Great for the Independence Day weekend! 

Recipe.

http://fastpaleo.com/recipe/pineapple-chicken-kabobs/

Be grateful for your freedom: to choose your own destiny; to follow whatever faith you choose without intrusion; and, to say whatever you please without fear of persecution. Never take it for granted.

Hold Fast and Happy Independence Day.