If you feel like you’ve been putting 100 per cent into your workouts but not seeing the results you want, I have two suggestions.
- Sign up for one of our nutrition programs
- Scale your workouts
Let’s talk scaling. Here’s the deal: Our WoDs are programmed by and designed for athletes, i.e., people that can perform every movement accurately and that are looking to compete at a high level. If you’re one of those people, have at ‘er and go RX. But if you’re like the majority of our amazing membership and just want to be the best that you can be, my advice is to check your ego and scale. The great news about scaling: our WoDs are also designed to be adapted. This flexibility in programming allows athletes of every background and ability to feel involved in a workout and get the same results.
Confused by how scaling equals better results? Let’s take this WoD for example:
10 minute AMRAP
10 cleans 135/95#
20 wall balls 20/14#
This AMRAP is a metabolic conditioning workout, which means the point is to keep moving as quickly as possible and without taking long breaks. The RX athlete should be comfortable cleaning 135lb/95lb and performing 15 t2b and 20 wall balls unbroken and should be aiming to complete between four to five rounds.
Now, knowing all that, look at this WoD and ask yourself: can I do this workout as prescribed and as intended? Or in order to lift heavy am I likely to let my clean technique slide (making injury more possible)? Will I need to take long breaks in between rounds (defeating the purpose of the WoD)? If the answer to one or all of these questions is yes, you’re better off to take the scaling options or ask a coach for some because when you balance effort with exertion you make improvements not just possible but inevitable.
So, next time a coach is breaking down the workout and indicating how many rounds you should aim for, be sure that you hit that target by scaling appropriately. Everyone wants to see RX beside their name, but I promise you hitting the target finish every day will give you faster results than those two little letters.
Broder McNeill is a coach and co-owner at Alchemy CrossFit.