A while back, we wrote an article on “RX”-ing a WOD that discusses what it means to write those two elusive little letters after your WOD score, but today’s Chalk Talk (our new blog series on CrossFit advice, tips and tricks) is about SCALING A WOD. Scaling is when a member modifies the written or prescribed (i.e. RX) workout. They could decrease the weight. They could reduce the number of rounds or repetitions. They could add an abmat to a handstand push-up. They could substitute ring-rows for pull-ups… and so on.
And let’s get this out of the way right up front:
The vast majority of Daybreak members
SHOULD AND DO SCALE
their workouts!
Okay. There. We’ve said it. And there’s absolutely no shame in it. On average, Mel programs the workouts for the top 10% of Daybreak members in order to keep our community inclusive and whole. That’s why you don’t see any “competitive” programming or “advanced” classes. This is really the essence of our community and by utilizing scaling options, we can design workouts so everyone gets the desired stimulus of our program. Many of you may not even realize that each and every workout is designed to elicit a very specific physiological and psychological response in relationship to the other workouts that were programmed throughout the week! Yep. Mind blown.
Scaling is not about being weaker, slower or less experienced than your peers. It’s an absolute critical component of making CrossFit work. It’s a tool we use to adjust the workout so you get the desired stimulus >> which makes CrossFit so effective >> which makes you fit >> which makes you happy >> which is when we know we’ve done our job.
For example, if the workout is Grace (30 clean and jerks for time at 135# for men and 95# for women), Mel has designed a fast, intense workout which should take our members around 5-8 minutes to complete on average. In practice, there will of course be a much broader range of finish times, but our coaches’ job is to give you every chance possible to achieve the desired intensity for the desired duration of the workout. And we’ll do this by helping you put the appropriate weight on your bar, modify the movements or scale the number of reps.
You see, it’s less about the way the workout is written, and MUCH MORE about the way you should feel during and after the WOD.
So even if you are capable of lifting 135/95# for 30 repetitions, but it takes you 15-20 minutes… that IS NOT the goal of the workout and it is certainly not the most effective way to get you fit! Conversely, if you put too little weight on that bar and finish the workout in less than 2 minutes, well, that isn’t good either.
And please don’t forget, while we never advocate working through an injury, we know accidents will happen inside the box and out. So if you have a tweaky knee, or wonky tennis elbow, or just a little bit sore from the prior day’s WOD… scaling allows you to stay safe, let your body recover, but still get your CrossFit on.
Wanna know what’s even cooler about scaling? You do not have to worry about figuring it all out. That’s on us. And we’ll give you personal guidance and advice on how to modify the day’s workout each and every class. If you’re ever unsure, never be afraid to ask. This is how Daybreak does CrossFit.
Great article Rap and well written.
It’s tough to swallow the pride sometimes but worth it in the long haul. When it’s all said and done we really are only competing with ourselves- trying to get better.
Great reminder – thanks for the slap on the side of the head !!
Thanks Jack. You know as well as I do that we really don’t have much of an issue with our members getting out of whack with their scaling (or lack thereof). But I’m glad you took it as it was intended: a good reminder.
As a regular modifier, I want to thank Mel and coaches for always devising a WOD that still kicks my butt and let’s me feel part of the group versus working alone in the corner! So whether I scale or not, I am doing something positive for my physical and mental health!!! Its often the best part of my day!
You guys are awesome!!
[…] many CrossFitters finish these WODs RX nor within a time cap. And, of course, that’s okay, right? The real purpose of these WODs (besides getting a kick-arse workout) isn’t about your time […]
[…] not many CrossFitters finish these WODs RX nor within a time cap. And, of course, that’s okay, right? The real purpose of these WODs (besides getting a kick-arse workout) isn’t about your time or […]
[…] not many CrossFitters finish these WODs RX nor within a time cap. And, of course, that’s okay, right? The real purpose of these WODs (besides getting a kick-arse workout) isn’t about your time or […]