In the world of CrossFit, every workout comes with a prescription.
We see prescribed movements and suggested weights written clearly on the board, with an explanation on the intended stimulus. That structure is helpful, but sometimes it turns into the belief that the RX is the only way to do the workout “right.” I can’t tell you how many times I’ve tried to tell someone they did a great job on the workout only for them to turn around and say “Yeah, but I scaled…”
But here’s something to remember: the prescribed movements and weights are a general guideline for you to hit an intended stimulus… a stimulus that can apply to the general population, but not for your specific body, history, or needs.
Bodies vary in:
- Structure
- Mobility
- Strength
- Coordination
- Injury history
CrossFit is built around constantly varied; functional movement performed at relative intensity.
The goal is to create the intended stimulus for your body:
- Strength
- Conditioning
- Power
- Control
- Confidence
Sometimes the written prescription needs to be adjusted to make sense for you.
For example:
- If you can’t comfortably reach your arms overhead, loading overhead positions might be a path to issues down the road.
- If you struggle with pain when bending over, doing 50 deadlifts for time during a workout is messing with fire.
- If a movement consistently causes pain, bracing, or guarding, it’s probably not creating the intended training effect.
If adjusting the movement, load, or volume creates that stimulus while allowing you to move well, then you are doing the workout as intended.
Scaling is simply the process of translating the workout into something your body can perform safely and effectively.
That might look like: - Swapping a barbell movement for a variation that keeps you in better positions (such as using Landmines, kettlebells/dumbbells etc)
- Adjusting range of motion
- Reducing volume to maintain quality
- Choosing a load that challenges you without breaking form
If you think that the other members or coaches are judging you for modifying, rest assured that we judge you way harder when you should be modifying and don’t 😉
Jokes aside, we are deeply interested in your longevity and health… not whether you did presses with a barbell or a landmine. Make CrossFit work for your body, not the other way around!