CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Fitness
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

Thread Tools
Old 10-12-2007, 09:04 AM   #1
Brandon Roth
Member Brandon Roth is offline
Join Date: Aug 2007
Location: Chico  CA
Posts: 10
To Scale or Not to Scale?

I currently weigh 155# and if I try to do the WOD's as Rx'd, the weight becomes too heavy to sustain a good metcon pace.

I'm wondering if I should keep doing the WOD's as Rx'd and just let my strength build up until I'm able to do the workouts at a good speed (I'm essentially doing what others would consider a "Heavy Fran" for example if I use the Rx weight.)


Scale the weight down now and receive the conditioning benefits sooner rather than later. But, if I do it this way, will my strength not build up to be able to handle the Rx weight?

My ultimate goal is to be able to do all of WOD's at the weights Rx'd and still receive the great metcon benefits.

  Reply With Quote
Old 10-12-2007, 09:24 AM   #2
Joe Bernard
Member Joe Bernard is offline
Join Date: Aug 2007
Location: Philadelphia  PA
Posts: 2,626
Re: To Scale or Not to Scale?

Scale down the weight so you are able to do the WOD in a reasonable amount of time. The key is to keep increasing the weight by small amounts until you reach the weight thats required (is that what Rx'd means?). Im in the same boat you are and i too want to be able to do the WODs as its recommended. We will eventually get to the point where we can do the WODs as recommended at a good pace
  Reply With Quote
Old 10-12-2007, 09:28 AM   #3
Roger Harrell
Affiliate Roger Harrell is offline
Roger Harrell's Avatar
Join Date: Jun 2004
Location: San Rafael  CA
Posts: 2,318
Re: To Scale or Not to Scale?

Build your strength using the low rep high weight workouts, scale the weight on the metcon workouts. The combination will allow you to gradually build both strength and stamina. Isolating one or the other can be faster, but you can make good progress in both concurrently with switching up the workouts.
  Reply With Quote
Old 10-12-2007, 09:40 AM   #4
Sam Marusich
Member Sam Marusich is offline
Join Date: Sep 2007
Location: Las Cruces  NM
Posts: 44
Re: To Scale or Not to Scale?

I'm pretty new to CF and I do scale. However, I do work on increasing my loads slowly until the time comes when I'll be doing them at Rx'd loads.

If memory serves correct, there are a few CFJ article about this, though I'd have to go looking to find them.
  Reply With Quote
Old 10-12-2007, 11:03 AM   #5
Derek Maffett
Member Derek Maffett is offline
Join Date: Jul 2007
Location: Castle Rock  WA
Posts: 3,544
Re: To Scale or Not to Scale?

I'm on the really bad end of the spectrum for using rx'd weights. I'm 115 lbs and I would not even be able to front squat 95 lbs as many times as Fran requires. I'm just focusing on taking the weights up from a scaled amount little by little. First time I did Fran, I used 60 lbs. Next time, I accidentally used five pounds more than I intended. Next time, I aim to use 70-75 lbs and still increase my time. The 24 KB is prescribed for men. I use it and am almost full range on my swings.

Increments. Little by little. Remember Roger's advice. Look up ME Black Box if you want more strength quickly.
  Reply With Quote
Old 10-12-2007, 03:34 PM   #6
Brett Sammis
Member Brett Sammis is offline
Join Date: Mar 2007
Location: Hamilton  OH
Posts: 53
Re: To Scale or Not to Scale?

A good recommendation I've heard (and adhere to) is that you scale the weight to a level that allows you to complete the w/o in a time that puts you around the middle of the pack based on times posted in the comments.

  Reply With Quote
Old 10-12-2007, 03:41 PM   #7
Brandon Oto
Member Brandon Oto is offline
Join Date: Mar 2007
Location: Santa Cruz  CA
Posts: 3,001
Re: To Scale or Not to Scale?

People go both ways. It might behoove you to decide whether strength now or metcon now is your priority.
  Reply With Quote
Old 10-13-2007, 12:13 PM   #8
Darrell E. White
Member Darrell E. White is offline
Join Date: Apr 2006
Location: bay village  OH
Posts: 955
Re: To Scale or Not to Scale?

Do a search on the Boards here. There are a couple of very long, in-depth threads on this topic that were very active the last couple of months.

Briefly, when confronted with a WOD that is heavy for me "as Rx'd" I make a concious decision whether I will go for a met-con benefite (scale) or the strength-endurance benefit (don't scale or scale less). Those of us who are "under-strong" will benefit from this strategy.

Good luck.
  Reply With Quote

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Ideal way to scale? Kevin McKay Fitness 20 12-08-2008 12:15 PM
01/10 wod; scale or not? Greg Hamilton Workout of the Day 6 01-11-2007 02:17 PM
Fitness scale Jeffrey Crawford Fitness 5 07-05-2006 01:04 PM
Bodyfat Scale Noah Silverman Equipment 9 05-06-2005 09:03 PM
Best way to scale WOD's Steve D. Starting 2 02-24-2004 04:23 PM

All times are GMT -7. The time now is 06:18 AM.

CrossFit is a registered trademark of CrossFit Inc.