CFWUx1
20:57

21:32.8 Rx'd

Not a pr.

Great review.  The one I always need to think about is the flexion and extension of the arm.  

20:20.5

M/27/5'11/170

First of all, never seen a front scale or back scale before. Guess I am not cultured in the realm of basic gymnastics.

Never before has a mainsite exercise presented me with something this simple that was this humbling. My emphasis on stretching has been utterly rekindled. 

5,000m row: 19:58.

This was :30+ beneath my PR. I'm giving strict attention to my pacing. Last 5k row I got a 19:22, and I basically did the last 250m in an all-out sprint (which tells me pacing needs work). Damn it. 

22:56, last time 23:08

Did 10 mins of front & back scales together following a helpful YouTube video. Then, as I have no rower and my knee is still crock I subbed 5R AMRAP of 1.25kg power cleans 2.Wall balls@9kg 3.kb swings@20kg 4.kb sdlhp@20kg. Aimed for: 25reps R1/2, 20r R3, 18r R4/5. Got all 100 R1. 78 R2, 75 R3, 76 R4, 79 R5.

did scale practice, and then subbed 50 burpee pull-ups for row

8:48

19:51

18:22. 14 seconds slower than last time

Did the first part rx.  Balance on left was much harder on back scale. Got easier after a few rounds. Did 2 front scales/leg EMOM for 10m and then 2 back scales/ leg EMOM for 10m. 

Then rowed 2k: 7:52.5

Lungs still not recovered from the flu last week. Bronchitis feels much better compared to yesterday. Set out to row 5k but a rattle started in my chest and I just needed to stop and cough. 

19:54

Total time: 40:17

Row time 19:57

20:55

21:35

Practice Front Scale for 10mins
Practice Back Scale for 10mins

5km Row = 21:42

20:39 Rxd
M / 39 / 6’ / 193lbs

RX - 22:29.3, way off PR.  Slight fever and congestion, saving up for 19.3 tomorrow AM.

Scales were fun, most were about 20-30 seconds each, but I definitely wasn't at 90 degrees like the model.

can you make posts like this more printer friendly? thank you for the great content!

m/57/6'2"/179
20:04 row 
Just 3 seconds short of PR from 2016. Drag factor set at 130 this time. Did 20:11 last week with drag at 200. Scales definitely got challenging after first 5 min, especially front.

Nice! Tried these out in the library during my study breaks, great tool for helping my older friends practicing balancing!

23:23

Did 5k yesterday, so did 20:00 of scales and then bike intervals 5 sets of 3:00 hard, 1:00 slow.

4000 meter run at 0.5 incline: 22:15

Completed the scales.
19:06 on the row. 42 secs better than last time.

Did the 5k row as an interval workout.
10 sets of 500m - rest: 2'

1'45
1'46
1'45
1'45"01
1'46"01
1'45"07
1'45"06
1'45"09
1'45"04
1'45
1'40"06

(Apparently, I did 11 sets)

22:34

PB/21:16 
24sec improvement from last weeks row 

Ran to track, jogged a lap then sprinted straights and walked ends for 4 laps and jogged 1 more lap.
Walked/jogged back.
Then 20 minutes of scaling practice - not flexible!
Then 2000 meter row - 7:49

18:24

19:28 

Scales are legit. 

19:58 - cruised today. 

Practiced front & back scales for 10 min each
Then 5k row 25:40

20:44

5 min scale practice front and back
then 10 rnds
2 sqt cln thrusters at 95#
5 strict ring dips
8:07
5 min scale practice front and back
m/49/175
Scales were difficult.

Completed the front and back scales.  Then finished the 5k row in 20:42.  Not my best, but better than last time.

planes were new to me did 10mins before and 10mins after 22:33 5k better than last time

21:29 5k row

54YOM 5’6” 219

RX 5000 meter row damper on 5

24:10PR

19:21.5 Rx 

Run 5km
32:48

21:52

4:00 Tabata Front Scale Hold, 4:00 Tabata Front Scale Taps, 4:00 Tabata Back Scale Hold, 
4:00 Tabata Back Scale Taps, 
19:48 5k row 

18:07.6 5K

Still sore AF from strict Cindy.
Flexibility challenges on the gymnasty 

5K Row 22.26

5K row 18:52 PR

20:40 (PR) 

19:50.1

22:59

I practiced front and back scales until my thighs cramped and my glutes burned, which ended up to be about 13 minutes total. Then I substituted a 5K run to give my lower back a breather. The time was about 23 min but I had trouble getting the treadmill computer to work correctly.

21:46

21:19
Only able to shave off 3 seconds from last week. 

Aye Aye ZZ Top 
19:50
Was not there today. Tried to PR by 1sec after the last 5k that we did. I have had a cold for over a week and it reared its head today. 

I did practice the balance drills and even brooke out the slack line. I think I'll add that to the class on this day. 

Stay the course. 

Glad for the scales practice, I’ve never done them before. They are something I’m going to work on more. 

My rower is still out of commission so I subbed:

15 mins on the bike
100 bent over rows (25 w/ a pair of 20# Dumbbells, 25 w/ 45# bar, 25 w/ DBs, 25 w/ bar)
25 hanging knee raises
50 abmat sit-ups 
25 hanging knee raises
25:04

20:32.7

M/44/6'2"/185#

Practiced both front/back scales for 10 minutes alternating legs every 20-30 secs very challenging...then made up HS hold/WBS wod from a few days ago results posted there.

I feel like my front scale was good, though I had a hard time hitting 90 degrees of flexion. My back scale was not as good. It was really hard for me to not rotate my hips and trunk. Once I got the hang of not rotating I couldn't even get the same degree of flexion as my front scale. I guess I need to do more hamstring stretching?

5k row- 19:14.8 (8.3 sec PR)

5k row: 22:24 

Appreciate the scale programming.  Balance is an important part of fitness, especially as one ages, so the practice was good for me...something I should do at least weekly, while hanging around the house.

Just didn't have a 5K row in me this morning, after doing one so recently.  I hate stationary machines, even ones as good as the Concept 2 rower.

So alternated bench press and unsupported bent over DB rows
5-15-5-15-5-15-10-15
145-35DB-145-40-145-40-145-40-125-40#

56/5'8"/160

20:47

20:47

These Front and Back scales were phenomenal! Feeling sluggish and a little rough today and knew I didn't have a hard 5k in me, but I thought I could get away with a hard 1k. It wasn't my best, but I'm glad I got a really intense rowing piece in. Really looking forward to seeing what is programmed for the day before 19.3! 

19:43

19:56. 

19:58

This is fantastic, thank you for posting this information. 

NBC110 반가워요~! 

short on time this morning so started the day with 30 rds of 20s-10s(tabatta style) of alternating rounds of fronts and back scales.  

21:11 💪🏻

20 minute running clock. 40 second front scale EMOM for 10 minutes then 40 second back scale EMOM. Then 22:11 5K row. I was definitely fatigued in my shoulders and glutes from the scales.

22:50 :S 

23:53, 2:53 improvement over last week, behold the power of better sleep; no time for scales

Treated the gymnastics portion as an EMOM:
2 front scales x 10 minutes
2 back scales x 10 minutes

Then 21:42 on the row Rx.

21:42

Scale tutorial

https://youtu.be/ilBByuwM8hk

26.30 row (beginner)

22min & 23 sec 5000m row! 

26.14

19:48

Intended Stimulus
It is easy to underestimate the gymnastics holds on this workout. That will end once you try them. Remind yourself of something: form is to gymnastics what weight is to lifting. In lifting we are always wanting to be able to lift more, we are always striving to make it more difficult for ourselves, and we love it. To do the same in gymnastics you must strive to make things more difficult by making everything as pretty as possible. And love it. In gymnastics, control is beauty. Try this with these scales, it will be very productive. If you can achieve both positions on the scale then play with how long can you hold them with gorgeous form.

Check @dotcomscaled on instagram for scaling ideas on the Scales. 

🙄

I was not familiar with the front or back scale until a few weeks ago. These movements are more challenging than they appear to be! Keep the focus on the proper execution of the movements and don’t be tempted to move to a range of motion or advanced variation too quickly. Here are some thoughts on coaching these two movements today:

Front scale
1) For my athletes, I will limit the height of the leg raise to a height that allows both legs to remain straight, while keeping a vertical torso. A challenging goal will be to lift the leg to a height that is, approximately, parallel to the floor.
2) If I have an athlete the is unable to balance, when practicing the front scale, I will utilize a support beam (pull-up rig, squat rack, etc) to assist. This is also an option to assist with increasing range of motion. 
3) If I have an athlete that can lift each leg to parallel to the floor, with consistent 5-10 second holds, I can have them try the movement with eyes closed or with the grounded leg on an unstable surface.

Back Scale
1) The height of the back leg will be limited to a range of motion that allows for straight body lines and straight legs. For capable athletes, I will have them attempt to hinge at the hips to a range of motion where the torso and the back leg being nearly parallel to the floor. The body should stay in complete alignment. 
2) As with the front scale, athletes that have difficulty with balance, on this exercise, can utilize a support beam to assist with the movement. 
3) Athletes that can easily perform this movement, with the body line being parallel to the floor, can attempt this movement with eyes closed or on an unstable surface. 

Here are some thoughts on the 5,000 meter row: This test was last completed only a week ago. I do not expect the front/back scale practice to have a significant impact on the rowing performance today, although I could be wrong! I will have most of my athletes attempt this workout as prescribed, even if this means they need break the 5k up into smaller chunks and take small breaks. I will have athletes that completed the entire distance last week, attempt to beat their previous times. For athletes that scaled the distance previously, I will attempt to increase their distance today. For very new or de-conditioned athletes, I will reduce the distance per the individual’s capacity as needed. Striving to achieve 2,000-3,000m can be a great starting point for many of these athletes. I can also have athletes row for a set time. For example, row at a moderate pace for 15-20 minutes.

Due to equipment restriction, I will likely modify this workout, in my group classes, by having half the class complete the row first and then do the front/back scale practice. This will be an easy way for me to manage my class. 

Globo scale:  As is for the front/back scale.    Row 5k.  If no rower available, run 5k, run 5k on treadmill with slight incline, or assault/echo bike 300 calories (aerodyne 350 calories) for time.

Champions Club Scaling Notes

STIMULUS:
Okay please allow me to go on a small rant here (as if you haven’t before). I planned my first line for this workout’s scaling notes to be, “Okay so we know nobody is really going to do this with their group, but…” and I’m sure that’s what you’re thinking too (you know who you are). But I just did the 10 minutes of each scale for quality and good Lord I think I found a new favorite movement. And I know I said the same thing when L-sits from the ground were introduced, and when inverted burpees were brought back, and when… well, you get the idea. But these Scales (front and back) are the real deal Holyfield! They are L-sits and hip-back extensions with an added functionality for the lower body.
For both movements, the first focus should be on keeping an active arch in the support foot. Exaggerate it on the setup (look up Kelly Starrett’s stuff on how to do that, dude is a genius) and don’t let it collapse inward or roll outside through the entire movement. That’s a constant for both. 
For the Front scale, you’ll have a tough time deciding on whether the buttcheek of the supporting foot or the hip/abs/quads of the up foot is doing more work. I like to keep the leg straight instead of tuck even if it means having it lower to the ground.
For the back scale, really make sure the back swing foot is rotated in (internal rotation) — this puts the hip in a good position and practices good habits for running and kipping and anything else where the hip is in extension. When you are all the way flat, try to lift the back foot up even more and you’ll get that hip-back extension feel.

GROUP:
Just do the damn thing! It will look goofy, and definitely not a bad idea to save it for when you know you aren’t having new people try it out for the first time. But this will give your peeps a good opportunity to practice unilateral loading, pulling from the hips, and global extension. Do whatever 5k row sub you did last week. We used 20 min of: 30 sdhp, 20 ring rows, 10 candlestick rolls and it worked well. I might even do a partner workout with one partner holding the Scale while the other does something.

WARMUP:
This will be a 40+ minute thing, so you’ll probably just use the Scales as the warmup. If you have time, one-arm hangs and squats would do god to prep.

KEY MATCHUP: you vs. that inner self-conscious pansy that doesn’t want to look funny in front of people

SCALING THIS WELL WILL CAUSE ME TO: understand why this workout came up

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 3. For quality is always cool, another 5k row means conditioning more than testing, so you shouldn’t be dead after.

GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 9. My 7 year old cousin can do these better than I can, so I don’t know how much worse it gets than that