Well I might have trapped you with that title, but for the most part it’s true. Athletes tend to get hurt more when they go heavier or faster then their form will allow. Luckily for you, you probably have a coach (hopefully a good one) who chimes in when you start looking a little shaky. Unfortunately, they can’t always have their eyes on you.
When we let our ego get in the way of good technique, we lose the essence of why we are training in the first place. If you are an average Joe then you are most likely training for life. To be fit and healthy, run around with your kids or flexing your muscles at the local BBQ. Don’t get me wrong, you can still get a ripper workout in without putting your body on the line.
If you are new to CrossFit you’re probably wondering what the heck, Rx? Scaling? What is the difference? Let’s talk about the lingo first;
Rx (Rx-ing – Rx’d) when a workout is completed using the prescribed load, movements, time domain and reps. Completing the workout as written in its entirety.
For example;
Benchmark WOD “Grace” 30 Clean and Jerks For time @60/43kgs
If you complete 30 reps of Clean and Jerks at the prescribed weight (Male 60kgs or Female 43kgs) then you have RX’d the workout.
Scaling or Modifying is the opposite. Scaling means modifying the movements, time domain, load or repetitions to complete the workout at the intended stimulus, or due to injury.
Using the example above; “Grace” is a fast paced sprint style workout. If you don’t think you will finish the prescribed workout under 3 or 4 minutes, the scaling option is to lighten the load (weight on the bar). It is a combination of intuition, and trial and error.
The important thing to do whenever in doubt is to discuss it with your coach, what option you should choose and why. Depending on your goals and skill level, most workouts won’t be prescribed at your ability. They should be challenging and in return they should be scaled appropriately.
Movement substitutes and load are the most common scaling options, before adjusting the time domain (how long the workout is) or repetitions (how many reps you do).
Scaling Load
Scaling load is very important. This occurs when a workout has an RX (prescribed target weight) heavier than your ability. This can be judged based on your growing understanding of your own ability, and confidence across a variety of movements. As a general rule, if it looks good, and it feels good you can and should increase your weight (if you want to).
Your coaches will help you judge weather or not you should increase or decrease your weights, based on your technique. You need to put your ego aside, and make smart decisions based on feel, not based on what your mates are doing.
Scaling Movements
Scaling or substituting a movement is common when the athlete hasn’t yet developed the skill or strength to do the prescribed movement. As an athlete builds strength and coordination they will scale this less and less. An example of this is most common through gymnastics movements. Movements that require high skill and strength.
The most common substitutions used are for pulling movements such as the pull up, chest-to-bar and muscle ups, a high skill, coordination and strength movement. Second, Handstand push ups, high upper body strength movement.
The Pull-Up
For beginner athletes pull-ups can be very daunting, combining strength and skill that takes years to develop. See three substitutes below;
- Ring-rows are great for building strength through an athletes back and arms, without the pressure of supporting ones bodyweight in a hang.
2. Feet assisted pull-ups allow athletes to build upper back and lat strength, while using the legs to help guide them up.
3. Negative pull-ups allow athletes to hold their own body weight through the down portion of the pull-up. Great for building strength and getting exposure to hanging.
Handstand Push-Up
- Push-up variations of all kinds are great substitutes for handstand push-ups. These can be done standing up and modified all the way down to the full version.
2. Box Support / Feet Support handstand push-ups are a great way to build an athletes upper body strength while going through the full range of motion. The legs and feet take as much or as little of the athletes body weight as needed.
3. The Strict Handstand push up full version.
It is very important that we build a solid foundation of strength through each progression. No matter where we are at in our fitness journey, if we layer on piece by piece we increase our likelihood of training sustainably and avoiding injury for a long period of time.
Don’t be a loser, scale your next workout!
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