info@802CrossFitVT.com (802) 233-4414 16B Morse Drive Essex Junction, Vermont, 05452

To Scale or Not To Scale: 11/9/17

WHY Scale & WHEN to Scale:

If we had to give you our best guess, we would say that Rx programming is written on the board for 10%  of the 802 population.  Now, take that number, look around the room and look at the numbers on the white board.  You know who that 10% is.  We all know who that 10% is.  The question is, is that you?  If the answer is NO, then the work-out was designed to be scaled for you.  SCALING DOES NOT MEAN NOT GETTING AS GOOD OF A WORK-OUT IN! If you leave your ego at the door and give scaling loads a try, guaranteed you will be moving more efficiently and with greater intensity and be just as winded at the end of the WOD.  SCALING APPROPRIATELY BUILDS STRENGTH, you just have to look at the bigger picture without focusing on one day of writing Rx next to your name.

Why Do We Scale?

  • Match the purpose of a WOD – When the goal of a workout is to move fast and breathe heavy, you don’t want to be standing around struggling to lift up the bar (or yourself)…or vise versa, if the goal is to lift heavy, you don’t want to be done in half the time with half the weight
  • Develop strength – If your goal is to get stronger, adding weight with bad form will not get your there.
  • Get a better workout – The WOD’s are designed to give you different stimulus each day, and the optimal scaling allows you to get the best of each session.
  • Helps with recovery – Sometimes scaling down a workout is a great way to do active recovery rather than sitting on your couch.
  • Improves skills – Working on your first pull up? Try ring rows, and make them progressively harder until you get that pull up.  You have to crawl before you can walk, and scaling gives you access to developing skills you may not have otherwise had.

How do I scale?

  • Ask yourself how you feel – Feeling good? Go for it, hit as hard as you can with good technique. Feeling beat up? Maybe take it easy that day or take the day off. Know the difference between soreness and pain, and do not work through pain.
  • Know what your goals are. What are you working towards? – If you are working on your pull up, muscle up, or power clean, place an emphasis on that aspect of the workout.
  • Understand the purpose of a WOD – Is this workout meant to leave you breathless? or are your legs supposed to feel this one?  Ask your coach if you are unsure, and it will tell you how to scale the workout.
  • Try it out: try the weight, movement, and see how it feels – Don’t wait until we say 3..2..1 GO! before you try the weight.  Do a few reps of the weight or movement to see how it’s feeling (it will be different every day), and adjust your scaling accordingly.

What If?

  • I’m injured? – Change the movement to something you can do, moving is better than not moving
  • I’m not strong enough to do that yet? – Do a scaled version of the movement (ring rows for pull ups, etc)
  • Everyone else is doing something different – You’re here for your fitness, not anyone else’s

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Extra Work:

250m Assault Run

250m Ski Erg

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