“I RX’d THE WORKOUT!!”

Or, did I?

When you think of Rx, what comes to mind? 

The weights listed on the board?The number of reps?

To Scale or Not to Scale

Each workout is designed to target a specific set of responses in the body.  The objective may be to stimulate a particular energy system or a specific muscle group.  Truly Rx’ing the workout means you stimulated these systems by using weights and movements that achieve the intended power output. If you have performed the workout with the Rx weights, but had to rest frequently throughout, you will most likely have lowered the intensity level and didn't really Rx the workout.

We've all seen that person struggling to get through a WOD with too much weight on the bar.

Or the "badass" killing his time with too little weight.

So, when is it appropriate to scale and how much should you scale?

The purpose of scaling is not to make the workout easier. It is designed to keep the athlete moving safely at a pace that will preserve intensity. Properly adjusting the weight can actually allow the athlete to achieve a higher level of power output with the goal of improving work capacity. Scaling is intended to help you obtain the greatest benefit possible from the workout. That is how you get better!

With all that said, safety is actually the number one reason to scale.

• Scaling is appropriate until the athlete has enough experience to perform movements with consistently correct technique. Using heavier weights or performing skills before practicing proper progressions can increase the risk of injury. 
• Athletes with injuries or physical issues should scale and modify appropriately.
• As athletes get older, they may need to modify or scale workouts to acommodate increased recovery needs and help protect from overuse injuries that are more prevalent as our bodies age.
• New athletes should consider scaling the intensity of WODs until their bodies have adjusted to the new stresses being applied.

There is absolutely no shame in scaling! In fact, it's the most effective way to reach your goals. Just keep in mind, when you do scale, don't short yourself by overscaling. Find a level that will allow you to keep your technique strong and safe, and the intensity high. As your abilities increase, adjust your scaling accordingly, to get the best workout possible each time you do a WOD. If you're not sure, your coaches can help guide you.

This is just a general idea about scaling workouts. For a more in-depth look at scaling, here is a great article you can check out.

Scaling CrossFit™ Workouts - The CrossFit™ Journal

Go crush your workout!

J&S