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Steve D. 02-22-2004 05:35 PM

Can anyone shed some light on the best way to scale the WOD for those who can't just blast out the continual reps with the posted weights?

For example, Saturday's barbell thrusters, 95# at 21-18-15-12-9-6-3 reps:

1) Use posted weight and breakup sets, accept super slow time, or

2) Use lighter weight and same reps, or

3) Use posted weight and lower reps, or

4) Cut back weight and reps.

Is one method better than another for builing the strength and endurance so the WOD doesn't have to be scaled down?


David Werner 02-22-2004 06:17 PM


Check out this thread, [url=][/url]
I answered essentially the same question.

So what you might have done to keep the same emphasis is choose the heaviest weight that you could do the workout as written with. For a workout that was clearly more aimed at strength you could choose your options 1) or 3). Option 4) is good for a beginner.

General strategy;
- as a beginner get through the WOD any way at all and learn the movements/ get in the habit
- as you get more accomplished, start noticing the pattern of the WODs and make your changes so that you still get the intended effect.

Dave Werner
Crossfit North

Chris Kantarjiev 02-24-2004 04:23 PM

When I asked the same question early on in mail to the Crossfit folks, the response was to the effect of "don't worry about loads in the beginning - the important thing is the movement" (I'm pretty sure it was Lauren who answered). So my approach as I ramp up the WOD is to start with low weight and do the specified number of reps, even if it means breaking up the sets (always true with pullups - I'm currently doing the specified number unassisted by twos). My times are slow and my scores are low. Oh well. My target is to wipe myself out, while exercising safely.

Every time an exercise comes around again in the rotation, I try to up the load by 5# for at least some of the sets.

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