HOW TO GET STARTED IN CROSSFIT THE RIGHT WAY

CrossFit is renowned for its high-intensity workouts that combine elements of cardio, weightlifting, gymnastics, and functional movements. However, one of the most significant aspects that make CrossFit accessible and beneficial to everyone is the concept of scaling. Scaling allows workouts to be adjusted according to an individual’s fitness level, ensuring that all participants can safely and effectively improve their fitness. 

Understanding Scaling

Scaling in CrossFit involves modifying workouts to match the athlete’s current abilities while preserving the intended stimulus of the workout. This can include adjusting the weight, repetitions, movements, or intensity to suit an individual’s strength, skill level, and overall fitness. Scaling ensures that each athlete can perform the workout safely, effectively, and with a sense of accomplishment.

Why Scaling is Important

1. Safety:
   • Proper scaling helps prevent injuries by ensuring that athletes do not overexert themselves or perform movements that their bodies are not yet ready for. It allows for gradual progression, building strength and technique over time.
2. Inclusivity:
   • CrossFit’s ethos of inclusivity is embodied in scaling. It allows people of all ages, fitness levels, and abilities to participate in the same workout, fostering a sense of community and mutual support.
3. Effective Training:
   • Scaling maintains the intended intensity and purpose of the workout for each individual. Whether the goal is to build strength, improve endurance, or enhance skill, scaling ensures that the workout remains challenging yet achievable.
4. Progression:
   • By starting with scaled versions of movements, athletes can progressively build the necessary strength, mobility, and skill to eventually perform the workouts as prescribed (Rx). This gradual progression helps in long-term development and avoids the frustration of unrealistic expectations.

How to Scale a Workout

1. Adjusting Weights:
   • One of the most common ways to scale is by reducing the weight used in exercises. For instance, if the prescribed workout (Rx) includes a 70kg barbell for deadlifts, a beginner might scale down to 40kg.
2. Modifying Movements:
   • Some movements might be too advanced for beginners. For example, if a workout includes muscle-ups, a scaled version might be pull-ups or ring rows. Similarly, handstand push-ups can be scaled to regular push-ups or pike push-ups.
3. Reducing Repetitions:
   • Lowering the number of repetitions can help maintain intensity without overexertion. For example, if the workout calls for 50 wall balls, a scaled version might be 30 wall balls.
4. Changing Duration:
   • Reducing the duration of certain exercises or the overall workout can make it more manageable. For instance, a 20-minute AMRAP (as many rounds as possible) might be scaled to 15 minutes for a beginner.
5. Altering Intensity:
   • Adjusting the pace or intensity can also help. For example, a high-intensity workout might be scaled to a moderate pace for those just starting out.

Examples of Scaled Workouts

1. Workout: Fran (21-15-9 reps of Thrusters and Pull-Ups)
   • Rx: 42.5kg Thrusters and Pull-Ups
   • Scaled: 20kg Thrusters and Ring Rows or Band-Assisted Pull-Ups
2. Workout: Murph (1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run)
   • Rx: Complete as written
   • Scaled: Half Murph (800-meter Run, 50 Pull-Ups, 100 Push-Ups, 150 Squats, 800-meter Run) or partition the reps into smaller sets
3. Workout: Diane (21-15-9 reps of Deadlifts and Handstand Push-Ups)
   • Rx: 102.5kg Deadlifts and Handstand Push-Ups
   • Scaled: 60kg Deadlifts and regular Push-Ups or Pike Push-Ups

Benefits of Scaling

1. Builds Confidence:
   • Successfully completing scaled workouts builds confidence and motivation, encouraging athletes to keep progressing.
2. Encourages Consistency:
   • Scaled workouts are more achievable and enjoyable, which helps athletes maintain consistency in their training routine.
3. Promotes Learning:
   • Scaling allows athletes to focus on learning proper form and technique before advancing to more challenging weights or movements.
4. Enhances Community:
   • When everyone in the gym can participate regardless of their fitness level, it enhances the sense of community and camaraderie.

Conclusion

Scaling is a fundamental aspect of CrossFit that ensures workouts are safe, inclusive, and effective for all participants. By adjusting the weight, movements, repetitions, or intensity, scaling allows athletes to perform challenging workouts that match their current fitness level while progressing towards their goals. This approach not only prevents injuries but also fosters a supportive and inclusive community where everyone can thrive. Whether you’re a beginner or an experienced athlete, understanding and embracing the concept of scaling will help you make the most of your CrossFit experience.

Want to learn more about Getting Started in CrossFit and how to adjust a workout for your ability? Book in for a FREE Intro Session HERE and experience how you too can-do CrossFit in a safe, fun, inclusive environment.