We all know that
when it comes to training there are movements that need to be scaled in order
to create a more positive and productive training hour. These scalable options
can be minimal or a gross modification. None of which are bad, but can improve
our current level of abilities. Most common ways to scale are by reducing the
weight used, adding assistance bands, decreasing total training time, reducing
reps/sets, and adjusting based on the equipment used. All are viable options to
receive the most bang out of your workout buck.
This concept can be
applied to our WOD's (Workout of the Day) to maximize the training effect. For
example if a WOD is aimed to take around 4 minutes to complete and a
CrossFitter takes 20 minutes to finish, most likely either the athlete or coach
didn't scale properly. This can drastically change the energy system we are
looking to target. Same goes for the opposite, scaling too much can lead to
finishing a workout too early and/or not receiving the CrossFit stimulus in
which we are looking to achieve. This could also possibly lead to not improving
our overall fitness as effectively in the time used. A couple ways to figure
out a base idea of where to start at is by knowing your 1 Rep max numbers and
current level of movement abilities.
As you can see
scaling is an important part of our training and should be carefully thought
of. If help is needed I recommend talking to your coaches to find the best way
how to scale a particular exercise.
-Christopher H.
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