I Scaled and got Capped!

One CrossFit class taking on the Fourth of July WOD which called for heavy power cleans and Muscle ups.  Only a handful of our coaches did this workout RX and under the time cap.

One CrossFit class taking on the Fourth of July WOD which called for heavy power cleans and Muscle ups. Only a handful of our coaches did this workout RX and under the time cap.

You may have noticed in our latest block of programming our coaches preaching a lot more about suggested scaling and time caps. There is a method behind our nitpicking and suggestions and I wanted to clear up a few common misconceptions. Let me begin by saying that this is in no way a judgement tool, or a way for your coaches to hurry along struggling athletes so we can move on with our day. Scaling and capping are just more tools that fit into our overall mantra, constantly varied time domains, high intensity, and universally applicable.

When we design our wellness programs we strive to force you into many different and sometimes uncomfortable situations. One of those specific situations we look to enhance are energy systems. We have three unique energy production systems in our bodies responsible for short, medium, and long efforts. Each one needs a slightly different input to improve; so, when we design a workout with say 8-10 minutes in mind with a prescribed weight we want to hit that medium energy zone. In order to hit that target zone we will cap and scale so you fall into that stimuli to safely and effectively get the correct dosage for the day and in the weeks program.

CrossFit Coach, Josh, talks scaling double unders with one member before a workout.

CrossFit Coach, Josh, talks scaling double unders with one member before a workout.

The other reason, of course, is safety. Many of us do enjoy competing in CrossFit, but we do have to remember our main goal is to increase wellness and quality of life outside the gym. That might mean that certain movements aren’t appropriate for everyone under timed duress. We will FOREVER preach form and fluidity over load and speed. To achieve these things we often need to take a step back. So as coaches we do our best to help you manage your progress by scaling and capping to keep the volume and intensity in a zone that will lead to years of future progress instead of a one day triumph.

Looking back over my first 5 weeks of programming workouts for the gym I was capped three times and scaled one workout. One time I was capped with 10 wall balls remaining in a workout!! However, I adhered to the regimen and reminded myself of the grander goal of being healthy and ready for next year’s regionals. When looking at every workout-think to yourself-what am I preparing for and what’s the smartest way to get there? And remember your coaches’ have your back!

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