How to scale WODs

[Sven Ravnstag]

I tried my first proper WOD yesterday, and it's obvious I'm going to be scaling way down for quite some time. Now my question is about the best way to do this. A lot of the info in BtGB doesn't correlate exactly with the themes of the WODs, I'm guessing because a lot of the stuff (dynamic strength, etc.) is set to be covered in forthcoming volumes.

Since the info in BtGB often doesn't cover a WOD movement or doesn't provide adequately scaled-down variations (for my abilities/equipment), where's the best place to look for this info? Is the solution to just ask about each movement in question?

For example, I struggle to hold the first step of manna from BtGB for even 6 sec., but searching the forums I came across slizzard's suggestion of holding a pushup position with the back facing the ground. What comes after that? Is it just a matter of performing forum searches and asking questions each WOD until one gets the basics?

Speaking of basics, is there a minimum standard one ought to be able to hold a static position before using them in the warmup. I've read a couple of different things (15-20 sec.), both of which lead me to search for an easier Manna progression.

Thanks for your patience with a gymnastics newcomer.

[Neal Winkler]

You just have to ask and search the forums. Check the last few months of the WOD's for starters - lots of discussions in those.

I can tell you that before starting manna work, you should get a 30 second floor l-sit, then proceed to a 30 second floor straddle-l, and then finally begin manna work.

[Joshua Naterman]

That's not entirely correct, triangle. It's more like you can't develop a proper MSH, which is essential for the Manna, without first developing those two skills you mentioned. You should ALWAYS be working on everything, but you have to understand and accept that you will simply not be at the same point in the progressions on every exercise. L sit should always be slightly beyond Straddle L, and both of those will be developed way beyond Manna for a loooong time. When you think about the various leverages and what your body does in each position that actually makes a lot of sense.

Steve: until that first progression can be held for 20s, keep working the reverse push up position and focus on that L-sit and straddle L. Every time you end a SSC try and see how your manna progress is too. It may be a while before you see progress, but if you are following the WODS and doing the FSP warm up with all 6 FSP you will get there as fast as it is possible for YOUR body to get there.

As for WOD scaling, most everything is in the book. If it's not, it is almost CERTAINLY on the gymnasticbodies youtube account. Some stuff, like the triple clap push ups, are not currently there. For that, search youtube. You'll find videos.

Everything on yesterday's WOD was in the youtube channel. Definitely make that a bookmark, because you'll be referencing it all the time for a while!