March 18, 2015


March 18, 2015

Today’s blog post is from Head Coach, Liz Ponto and address why you should drop the ego and scale movements and weights you haven’t mastered yet instead of working about the Rx. Proper scaling will give you the most out of our program. And Liz knows – she’s been working muscle-up progressions for months and achieved FOUR muscle-ups in 15.3 Yay, Liz! 

Three Reasons to Scale

Preserve stimulus
Workouts are designed to provoke a particular stimuli. Since our program is structured as a holistic fitness program, individual workouts are created to address the different aspects of fitness. Some workouts develop strength, others improve cardiovascular endurance, and others are structured to develop technique. The RX standards listed in a prescribed workout are designed to provoke a particular stimulus in the top athletes. Therefore, when evaluating how to scale a workout other athletes need to consider their current abilities and scale appropriately. For example, a common benchmark workout Fran 21-15-9 Thrusters and Pull-ups has a prescribed weights as 95/65 and chin over the bar pull-ups. A higher level athlete can preform this workout to standard in 2-5 minutes. In order for other athletes to finish within this time frame they should adjust the weight and/or pull-up movement appropriately. This way,  the end goal of a fast and intense workout is achieved. If you find that the time it is taking you to complete a workout is double or even triple the amount of the top athlete you probably didn’t scale appropriately and also evoked a different stimulus then the workout was designed to achieve.

Improved Efficiency
Crossfit is a skill-based approach to fitness. No matter your level of experience you should be continually seeking to improve your techniques and efficiency of movement. Scaling workouts allows you to do just that. It is senseless to continually encourage poor technique for the sake of RXing a workout. Instead, scale weights and movements that train the varied aspects of the desired movement. Training through the progressions of the movement will eventually result in smooth, efficient movement and a faster time!

Intensity is a key element of an effective fitness program. It is important to challenge yourself in order to achieve desired results. With this said, it is essential that you always consider safety first when approaching a workout. The goal is to maintain intensity without sacrificing movement standards and form. The best way to prevent injury and stay healthy is to utilize good technique in your movement. If you find that the weight or movement you are using in a workout is causing you to sacrifice proper technique and standards you are putting yourself at risk.

Liz’s first muscle-up!

Workout of the Day
Barbell warm-up/drills

Every 2 minutes for 12 minutes/6 sets
3 Power Snatch
Rx+: 185/115
Rx: 135/95
Masters 105/55

Three sets of:
10 Handstand push-ups
5 Bar Muscle-ups (scale = 10 strict pull-ups)

Midline: 3 sets of –
8 glute-ham raises
1:00 plank hold

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Post your scores to the Whiteboard.

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