Scaling 101

Scaling is a fundamental aspect of CrossFit, setting us apart from other fitness approaches. Ensuring consistent scaling is vital for providing equal training experiences to all members at CFTally.

Our intentional approach to workouts challenges every athlete, not just our top performers. Scaling is a deliberate feature, allowing diverse individuals to share the same class experience.

Guiding principles for scaling:

• Consider Both Intensity and Reps:

CrossFit workouts involve high intensity and volume. Adjust weight and reps when scaling to ensure a comprehensive approach.

• Maintain Similar Training Experiences:

Scale workouts appropriately to meet the time cap consistently, providing comparable training experiences for all.

• Frequently Adjust Scaling:

Avoid default options and regularly change both movement and intensity. Keep challenges varied for athlete progression.

• Consistency in Agreements:

Scaling discussions with athletes form agreements. Discourage modifications without consulting coaches. Conditional scales should be rare exceptions.

Examples of fictional athletes:

Sally Jo is working hard on her pull-ups. She’s been with us about 6 months but hasn’t made the progress she thinks she should have. She loves her green band with a blue band because it makes her feel so strong! When she gets tired she will do all sorts of movements trying to get her chin over the bar. It’s partially kipping too.

• What do you think you would suggest?

• Is kipping helping or hurt her progress?

Sally Jo, despite her enthusiasm for the green and blue bands, may benefit from reevaluating her scaling options. The reliance on kipping, while partially effective, could be hindering her overall progress. Recommending adjustments in her scaling, such as modifying the band resistance or exploring alternative movements, may be beneficial.

Manly Mike is a 45 year old former college football player that loves competition. He’s a fun guy with an infectious smile always ready with a joke. But when the wod starts he’s balls-to-the-wall and since he always insists he can do the r/x weight it is often scary to watch him since it seems something isn’t going to hold. He can also be stubborn and will never stop when time is called.

• What could you do to help Mike understand the purpose of scaling its utility for him?

• If you don’t think you can get through to him what do you think is your next step?

Engaging with Mike to help him understand the purpose of scaling and its utility for his safety and progress is essential. Emphasize the long-term benefits and tailor the conversation to his love for competition. If communication proves challenging, consider involving other experienced coaches or suggesting a one-on-one discussion to address his concerns and find a suitable scaling strategy.