SCALING TIPS
Scaling refers to modifying workouts or exercises to suit an individual's skill level, physical capabilities, or specific needs. Scaling is essential to CrossFit training because it allows athletes of all fitness levels, from beginners to advanced, to participate safely and effectively.
When scaling, we want to think about:
Preserving the original stimulus
Maintain time domain of workout and movement
Maintain movement pattern
Decrease reps
Decrease load
QUESTIONS TO ASK YOURSELF BEFORE SCALING:
1. Can I do the RX weight and the RX reps?
2. Do I have the skill for RX?
3. Can I finish the workout in the RX time domain?
If you answer “NO” to any of these questions, it’s time to scale to ensure you maintain the desired stimulus of the workout.
*Question 3 requires the most thought and discipline.
For example: “Diane” is 21-15-9 (70/102kg) Deadlifts and Handstand Push Ups.
Without a time domain (target time or time cap), you might be able to do 45 Deadlifts at 70/102kg and 45 Handstand Push Ups. However, if that took you 20 minutes, you are missing the stimulus and purpose of the workout; it should be fast & under 10min. This will not allow you to develop the 10 components of fitness and physical skills like cardiovascular/respiratory endurance, stamina, and maybe even speed. This will not serve your overall fitness in the long run.
Scaling this workout could look like 15-12-9 with RX movements or 21-15-9 Deadlifts and Push Presses at 35/50kg. You might just need to bring the weight down slightly to 21-15-9 Deadlifts at 55/85kg. The decision lies in your ability. All these options though (and many others), can preserve the stimulus and work the movement patterns intended.
The main reasons why scaling is used at CrossFit Soul Rebel Thornbury are as follows:
Safety: Not all athletes have the same level of fitness or experience. Scaling helps reduce the risk of injury by ensuring that each athlete performs exercises within their capabilities and avoids movements they may not be ready for.
Inclusivity: CrossFit aims to be an inclusive fitness program, welcoming people with diverse fitness backgrounds and abilities. Scaling allows everyone to participate and progress at their own pace without feeling overwhelmed or left behind.
Progression: Scaling allows beginners to gradually build strength, flexibility, stamina and more without being discouraged by exercises that might be too challenging initially. As athletes progress, they can gradually increase the intensity and difficulty of workouts.
Accommodating injuries or limitations: Scaling allows athletes with injuries or physical limitations to continue training while working around their specific conditions. It enables them to maintain their fitness levels and return to full capacity once they have recovered.
Adaptation to different goals: Some athletes may have specific goals, such as weight loss, muscle gain, or improved endurance. Scaling allows coaches to tailor workouts to individual goals while keeping them aligned with the principles of CrossFit.
Training for specific events: Scaling is also useful when preparing for competitions or events that involve different movements or intensities. Athletes can adjust their training to match the requirements of the upcoming competition.
CrossFit workouts are designed to be scalable, and our coaches are trained to assess individual abilities and provide appropriate scaling options. By scaling workouts, CrossFit encourages a supportive and non-competitive environment where athletes can focus on their personal progress and development.
