Scaling the WOD

There are four inorganic variables that control the intensity of a workout: time, weight, reps, or distance.  Any one of these can be scaled back to meet your abilities.  Time can be lessoned, weight can be lightened, repetitions can be reduced, as well as the distance.  This is done so that you can accomplish the workout while maintaining the objective.  The objective is what needs to be considered before you make a decision of how to scale the workout of the day (WOD).  In most CrossFit WODs there are multiple physical skills being trained, ie. strength, power, stamina, endurance, etc., however that day's workout may be focused toward a more specific goal and the scaling should not hender that goal. An example of this could be 5 rounds of 5 Deadlifts @ 315 and 10 Burpees. The workout here is focused primarily on building strength instead of speed or endurance so I wouldn't drastically scale the weight back unless you are struggling to lift it.  The deadlift will be slower than the usual deadlift metabolic conditioning routine but that's the point.  You'll still breath heavy and it will still probably wear most folks out, but this particular WOD should have a different feel to it compared to Helen or Fran.  

In a workout that has 7 rounds for time, I would recommend scaling of the number of rounds to 5 or less.  In an "As many rounds as possible" (AMRAP) workout I would recommend scaling the time. Usually the AMRAPs are 20 minutes, so I would scale them to 15, 12, or even 10 minutes.  In a heavier metabolic conditioning workout such as 3 rounds of 15 Deadlifts @ 255, 15 Hand Stand Push-ups you could scale both the weight and number of repetitions of each exercise, dependent upon your abilities.   

Usually, we will recommend scaling during the preWOD brief, however the scaling will ultimately be left to the athlete.  There's no shame in scaling.  Don't get bent out of shape with what you can't do.  Be concerned with what needs to be done to get to where you want to be.  To achieve elite fitness you need to first be able to complete the WOD (even a scaled version). Next, you should strive to complete the WOD as prescribed (Rx'd).  Once you're completing the WOD as Rx'd consistently, you should begin shooting for a "top five" score each day.  This is the path to elite fitness.  This is the mark of a true CrossFitter and not a specialist.  A specialist will always fall short in certain areas due to their weaknesses. Running days or Heavy days...notice who doesn't show.  Something to think about though...if and when you get to that top five.  If you find yourself dominating everyone is certain WODs but not others, ie. gymnastics specific or weighted specific, you have a talent in that domain. Meaning you win those events because you're genetically inclined in those events.  This also means you have weaknesses, or "chinks in the armor" as Coach Glassman would say.  If this is you, then you need to take a look at those weaknesses and focus on improving.  I assure you, your strengths will remain the same.  I can also say if you are the individual that dominates in all areas...you're a big fish in a small pond.  You need to seek competition and test yourself outside of the gym. Otherwise you'll become complacent and your fitness will be limited to those around you.      

Comments

[Puckett]

Good stuff! Thank you!

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