Updated: May 13
Many CrossFit athletes feel the pressure to RX every workout, but this mentality can often lead to injuries and setbacks.
In this post, I'll be sharing why it's okay to go scaled and how it can actually benefit your fitness journey.
When I first started CrossFit, I was surrounded by elite athletes in the box.
As someone who is 1.9m tall and 110kg(at the time), I was a lot bigger than most of these guys, and I felt the pressure to RX everything.
Although this approach helped me build a lot of strength in a short period of time, I quickly realized the downside of constantly pushing myself to the limit - injuries.
Even when I wasn't going all out, I would get hurt, which meant missing out on workouts and derailing my progress.
Thankfully, I had a support system in my family that kept me accountable, but it wasn't until I started scaling back to my personal capabilities that I truly saw progress.
By embracing my limitations, I was able to increase my effort and build consistent muscle without sacrificing my health or risking further injuries.
And the best part? I didn't lose a single day due to injury.
In this blog, I want to share with you the benefits of going scaled and how to embrace the journey. You'll learn that there's no shame in scaling and how it can actually help you reach your goals faster and more sustainably.
So, whether you're just starting out or looking to take your CrossFit journey to the next level, join me as we explore the RX vs. scaled debate and discover why it's okay to go scaled.
What is RX & Scaled?
In CrossFit, RX refers to the prescribed workout as it is written, while scaled means modifying the workout to accommodate an individual's current fitness level.
Unfortunately, some people in the CrossFit community feel pressure to always do RX, even when it may not be the safest or most appropriate option for them.
In this post, we'll explore why it's okay to go scaled and the importance of recognizing your limits.
The Benefits of Going Scaled
Scaling your workout has numerous benefits, let's dive into a few:
1. Improved form and technique:
Scaling the weight or movement allows you to focus on proper form and technique, which is crucial for avoiding injury and maximizing your performance. By performing the movement correctly, you'll build a stronger foundation that you can build on as you progress to RX workouts.
2. Increased strength and confidence:
Scaling your workout allows you to gradually increase the intensity of your workouts, which leads to building strength and increasing confidence. When you feel successful in your workout, it can be a huge boost to your confidence and motivation.
3. Injury prevention and burnout avoidance:
By scaling your workout, you'll reduce your risk of injury and burnout. It's important to recognize when your body needs a break or when a movement is beyond your current skill level. Doing so will allow you to recover and come back stronger, rather than pushing yourself to the point of injury or exhaustion.
By embracing the scaled journey, you'll give yourself the opportunity to develop a solid foundation of strength and technique while reducing your risk of injury and burnout.
How to Embrace the Scaled Journey
It can be challenging to embrace the scaled journey, especially if you're used to pushing yourself to always do RX workouts. Here are a few tips to help you embrace the scaled journey:
1. Recognize that scaling is not a sign of weakness:
Scaling a workout is not a sign of weakness; it's a smart way to train safely and effectively. Remember that everyone has different strengths and limitations, and that scaling allows you to work within your own limits while still challenging yourself.
2. Trust your coach's recommendations:
Your coach is there to guide you and help you make the most of your workouts. Trust their recommendations and communicate with them if you're unsure about how to scale a workout. They'll be able to offer modifications that suit your fitness level and skill set.
3. Celebrate your progress and accomplishments!
No matter how small, it's important to celebrate every small victory along the way. Whether it's adding a few extra kilograms to your lifts or mastering a new movement, take pride in your progress and accomplishments.
4. Don't compare yourself to others:
Remember that everyone's fitness journey is different. Instead of comparing yourself to others, focus on your own goals and progress. This will help you stay motivated and positive, even when you're scaling your workouts.
By recognizing that scaling is a smart way to train, trusting your coach's recommendations, celebrating your progress, and focusing on your own journey, you'll be able to embrace the scaled journey with confidence and enthusiasm.
Finding the Right Scaled Options
Finding the right scaled options for your workouts is important to ensure you're getting the most out of your training. Here are some tips to help you choose the appropriate weight or modification:
1. Choose the appropriate weight:
The weight you choose for your workout should be challenging, but still allow you to perform the movement with proper form. It's better to choose a lighter weight and focus on proper form than to go too heavy and sacrifice form. Your coach can help guide you on choosing the appropriate weight for your fitness level and the specific workout.
2. Modify movements:
If a movement is beyond your current skill level, consider modifying it to a similar movement that you're able to perform with proper form. For example, if you're unable to perform a pull-up, you can modify it to a ring row or banded pull-up. Your coach can offer suggestions on appropriate modifications for your skill level.
3. Ask questions and communicate with your coach:
It's important to communicate with your coach about any concerns or questions you may have about the workout or your scaled options. They're there to help you make the most of your training and can offer suggestions for modifications or weight choices that suit your fitness level.
By choosing the appropriate weight, modifying movements, and communicating with your coach, you'll be able to find the right scaled options for your workouts. Remember that it's okay to ask for help or modify a movement to suit your skill level. Your coach is there to help you get the most out of your training, so don't hesitate to ask for guidance.
Scaling your CrossFit workouts can offer numerous benefits, including improved form and technique, increased strength and confidence, and injury prevention and burnout avoidance.
It's important to recognize that scaling is not a sign of weakness, and to trust your coach's recommendations when choosing appropriate weight and modifications.
Embracing your own journey and not feeling pressured to always do RX workouts is key to enjoying your CrossFit experience and making progress towards your fitness goals.
Remember to celebrate your progress, communicate with your coach, and focus on your own journey rather than comparing yourself to others.
Above all, the most important thing is to have fun and stay safe while doing CrossFit. Listen to your body, respect your limits, and enjoy the process of getting fitter, stronger, and healthier.
Whether you choose to do RX or scaled workouts, CrossFit is a challenging and rewarding way to push yourself and achieve your fitness goals.