newbies and scalability

Crossfit workouts, by their very nature are demanding, and for those who stumble across these workouts, they may seem possibly excessive and verging on the impossible. Often new clients will have seen videos on youtube or Hq of very high level athletes and feel exceptionally daunted, and fear that CrossFit is well beyond anything that they could achieve.

This is where scalability somes into play, altering load, reps or distance according to the individual, their fitness and their ability to deal with the intensity of the workouts.

The Wod
10 front squats
10 situps
run 100 m
four rounds

The Scaling
Front squats were done with a medicine ball weighing 20 lbs, situps can be anchored, (holding a weight with the feet), and distance can be reduced as necessary.

The same workout can be scaled up accordingly, depending on the abilities of the client and their degree of conditioning and exposure to intensity.

Scaled up
10 front squats @50 kg
10 situps
run 100m
four rounds

This is exactly the same workout, the only factor that has been changed is the load in the front squat, both workouts will prove demanding to the individual performing them, these demands are relative to the individual and we scale the workouts according to their ability.

allabouthescaling miley