PUT IT UP WRITE UP: LET THE GOAL BE YOUR GUIDE

Hey Guys!

Julia here. Today I wanted to follow-up on an article I wrote awhile back about intensity in CrossFit, and how this concept is fundamental to being able to garner results for whatever our fitness goals may be.

The question is how do we maintain this intensity? One suggestion, that is the focus of today’s write-up, is to SCALE IF NEEDED. Many (myself included) feel a great desire to Rx the workout. We want to have a shot to be on the leaderboard, or compete with those at a high level. Some may even feel that scaling means they didn’t do the “real” workout and that no matter what, “as prescribed” is always better. However, I’m here to tell you that it is just the opposite.

The true progress, strides in our fitness goals, and improvement in our athletic endeavors will come more quickly and easily when we scale to a level that allows us to maintain the stimulus of the workout, and get as close to the goal as possible. In CrossFit, we have many facets of fitness we are trying to develop. Inevitably, there will be some avenues we will appreciate more than others. If a workout has an advanced movement, a very heavy weight for us, or if we just aren’t feeling good that day, scaling is going to be more beneficial for our individual fitness goals than clicking Rx. In fact, Rxing a workout we are not quite ready for stunts our ability to make progress at our current athletic threshold. Thus, making it harder for us to one day be at a level to maintain intensity at the Rx level for the workout. 

 

I can say with assurance that EVERYONE scales, even those that have been doing CrossFit for years. I’ve had to scale multiple workouts over the past couple weeks in order to preserve the stimulus. In doing so, I actually had a huge breakthrough on a movement that is very difficult for me, this would not have been possible at the Rx level.

My suggestion is that instead of focusing on the level you chose for your workout, focus on how close you can get to the daily goal that is written on the board. While this number is a rough estimate calculated by Coach Seth, it is meant to guide us regarding what we are looking to achieve in the workout; whether that be using a heavy weight, or sprinting the whole time. I almost wish that instead of an Rx button, sometimes we could get a “did I hit the goal” button. This would be the real indicator regarding if we got intensity in our workout, which along with form and consistency is an integral part of CrossFit.

Scaling can be frustrating at times. But remember, the Rx level is really a subjective standard that is set within our gym. And the truth is rarely does someone join CrossFit with the goal of Rxing each workout. They join because they want to lose body fat, gain muscle, get stronger, train for a marathon, play with their kids at birthday parties, etc. Keeping your “why” in mind, doing the workout as prescribed every single time is not needed to progress. Keeping our intensity up and pushing the envelope of our unique and special athletic abilities to be the best WE can be is however, integral to our fitness goals coming to fruition.

I challenge you over the next weeks when assessing your level for the workout to pick with the suggested goal in mind. The patience to scale will pay off. The more you can live in a zone that pushes your athletic abilities with the stimulus that is intended, the quicker you will progress. I also challenge those who scale regularly to stop discounting their performances. I can’t tell you how many times someone crushes the workout and I hear them say “yeah but I didn’t do the Rx weight.” This is irrelevant. They hit or exceeded the goal. They yielded the desired stimulus of the workout and as such are fueling their athletic growth. You are not less of an athlete or “less hardcore” if you scale. In fact, bringing intensity to your workouts is a true hallmark of being a “real” CrossFit athlete.

And last, if you do scale and still can’t quite hit the goal, that’s okay! I can’t always hit the goal either. It again is not an exact science! But, try and push yourself out of your comfort zone. When you see a workout, instead of simply concluding it is impossible for you; scale accordingly, try your very best, and push yourself just a little further than what is necessarily comfortable. Doing this each day, will help you inch closer to your fitness goals.