There is no shame in scaling. In fact that is the beauty of CrossFit, that workouts can be infinitely scaled. In the definition of CrossFit they say “While CrossFit challenges the world’s fittest, the program is designed for universal scalability, making it the perfect application for any committed individual, regardless of experience. We scale load and intensity; we don’t change the program. The needs of Olympic athletes and our grandparents differ by degree, not kind.”

Sometimes we get too caught up in the Rx next to our name. We Rx a workout that we should not have. The workouts are written with a certain amount of intensity intended. Listen to the coach as they explain the intent of the WOD. If it is meant to be heavy and meant to be a struggle then do just that.  But if it’s meant to be a medium weight that you should be able to do big sets of and that weight is 90% for you, scale.


I get it, trust me I do. It can be hard to make yourself scale once you have a little while of RX’s under your belt. But sometimes there are WODS that you simply should not RX. Why is that when we do a regionals WOD with strict muscle ups and strict handstand pushups we know that we have to scale? But then a WOD pops up with cleans at 95% of your 1RM and set out to RX it when you should scale and get time capped?


Time caps are put on WODS to let you have an idea of a pace that you need to work at in order to complete the WOD under the time cap. We as your coaches are there for you to tell you the intent of the WOD and set you up for success.  We don’t want you to have to get time capped all the time. We want to help you choose weights and movement modifications that work for you. We are here for you!


Don’t be afraid to scale it doesn’t make you less of a crossfitter. 🙂


Coach Demetria