Decoding CrossFit #4 โ Scaling isnโt failing. Itโs finding the version that lets you keep moving.
Welcome back to Decoding CrossFit, where I try to make sense of the language that comes with the workout!
Weโve already talked about WOD, AMRAP, and the alphabet soup of BB, DB and DU. Today, itโs time for two more words: RX and scaled.
And this one comes with a little story about push-ups, box jumps, and what I call my โstack of cookiesโ.
Yes, cookies... Stay with me!
What does RX mean?
RX means doing the workout as prescribed: the movements, weights, repetitions and any other standards set for that workout.
Scaled means adapting something โ maybe the weight, the movement, the repetitions or the height โ to suit your current ability while keeping the intended challenge of the session.
Thatโs where the coach helps: choosing an adaptation that makes sense for you and for the workout.
It also means a movement isnโt automatically โscaledโ just because it looks simpler. If step-ups are what the workout prescribes, doing step-ups is following the workout. It depends on what was asked in the first place.
My push-ups depend on the day
Some days, I do push-ups on my knees. Lately, though, Iโve been doing regular push-ups more often.
And both are okay.
I like being able to say that... I can notice the progress without making the days when I use my knees into something negative. The version I do can change. Iโm still there, doing the work!
Then there are box jumpsโฆugh!
I still canโt do box jumps onto the box. Iโm scared! So sometimes they make me a little โstack of cookiesโ out of weight plates, and I jump onto that lower height. Other times, I do step-ups.
Thatโs what adapting a workout looks like for me in practice - A lower jump, or a different way of getting up there.
On this board, you can see box jumps listed in the WOD. Itโs a useful example of the kind of movement I currently adapt. The board tells you the workout; it doesnโt tell you every personโs version of it.
One label doesnโt tell the whole story
Right now, Iโm doing more regular push-ups. Iโm also still using alternatives for box jumps. Those two things can be true at the same time.
Thatโs probably the most personal part of this little CrossFit translation: understanding the words is useful, but so is understanding what they mean for your own training.
RX describes how a workout was completed. Scaled tells you that something was adapted. Neither word gives you the whole story of the person doing it.
For now, my story includes regular push-ups, knee push-ups, step-ups, and the occasional stack of cookies!
And Iโm okay with that :)
Whatโs a movement you currently adapt โ or one youโve gradually become more comfortable with?
3 comments
!BBH
Posted using The BBH Project
@hurtlocker @themarkymark @acidyo @jacobtothe and friends On Hive
Please understand how stupid it looks you acting like you care ๐๐๐๐๐
You can keep downvoting my posts hope it makes you feel better ๐๐๐๐๐๐
Please bring out your other alt accounts ๐๐๐๐๐
Keep doing your masters work ๐๐๐๐๐๐
Please understand you are being used
You are a puppet
You can't hide on a Blockchain ๐๐๐๐๐
Everyone can see what's going on but some are afraid to say anything ๐๐๐๐
๐๐๐๐๐๐๐๐๐๐๐๐๐
All you are doing is showing that Hive is not decentralised ๐๐๐๐โญ๐๐ฏ๐๐คฃ๐คฃ๐คฃ
Keep making that honey for your master
Just understand more people will see and more people will speak up ๐๐๐๐๐
i know my way around Hive very well I see everything and so do others
So you can keep playing your game ๐ฎ
But just remember you are playing games with people's lives
I don't really give a fuck if you downvote me but you are messing with a lot of dangerous people
Downvote me as much as you like it changes nothing I've showed you what's going on and if you think it's ok crack on just remember karma is always around the corner
I believe in God ๐๐พ do you ?
I don't know how people like you look at yourself in the mirror knowing what you are doing everyday
Can I ask you seriously what do you think downvoting people is going to archive?
What has it archived so far
I really hope you downvoters get the help you need and it's clear you all need to get outside more ๐๐พ
The evidence speaks for it's self
Please read and view
Hello everyone good morning good afternoon good evening where ever you are around the world ๐ ๐ ๐ ๐ ๐
As many of you know I was downvoted on Hive by the biggest farmers on Hive ๐ ๐ ๐ ๐ ๐
They think I care about rep on Hive when it means nothing in the real world ๐๐๐๐๐
It's mad how the ones doing the downvoting are farming Hive with armies of alt accounts ๐ ๐
They selfvote there own shit post's and projects ๐๐๐
They like to talk a whole lot of shit ๐ฉ
But they can't Face the truth so in this post you can find the truth
This is part 3 Hive is done please do check out the previous parts
I make one big post soon I think I need to do a few more parts first
The thing is I've been called a spammer and all sorts of things but words mean nothing ๐๐๐๐
Especially when they are coming from scammers farmers downvoting racist people ๐๐๐๐
It's still so hard to believe that blocktrades is behind buildawhale usainvote and other accounts that are actively destroying Hive ๐ ๐
Hive has the tech but not the brain's at the top
It's crazy that acidyo tells people about selfvoting whilst selfvoting his shit projects ๐ฉ everyday ๐๐๐๐๐๐๐
Themarkymark is running the buildawhale comment farm for his master Blocktrades ๐ ๐ ๐
It's so funny how themarkymark account has a free pass the same as acidyo ๐๐๐๐๐๐
It's not hard to tell who is running Hive ๐๐๐๐๐
Thank you so much for reading and viewing this post
Now I got a question for you all do you think I'm a scammer or spammer ๐๐๐๐๐
Please be honest it won't offend me ๐๐๐พ
I would highly recommend you checking out the previous parts
Hive is done
Hive is Done part 2
@hurtlocker @themarkymark @acidyo @jacobtothe and friends On Hive
Please understand how stupid it looks you acting like you care ๐๐๐๐๐
You can keep downvoting my posts hope it makes you feel better ๐๐๐๐๐๐
Please bring out your other alt accounts ๐๐๐๐๐
Keep doing your masters work ๐๐๐๐๐๐
Please understand you are being used
You are a puppet
You can't hide on a Blockchain ๐๐๐๐๐
Everyone can see what's going on but some are afraid to say anything ๐๐๐๐
๐๐๐๐๐๐๐๐๐๐๐๐๐
All you are doing is showing that Hive is not decentralised ๐๐๐๐โญ๐๐ฏ๐๐คฃ๐คฃ๐คฃ
Keep making that honey for your master
Just understand more people will see and more people will speak up ๐๐๐๐๐
i know my way around Hive very well I see everything and so do others
So you can keep playing your game ๐ฎ
But just remember you are playing games with people's lives
I don't really give a fuck if you downvote me but you are messing with a lot of dangerous people
Downvote me as much as you like it changes nothing I've showed you what's going on and if you think it's ok crack on just remember karma is always around the corner
I believe in God ๐๐พ do you ?
I don't know how people like you look at yourself in the mirror knowing what you are doing everyday
Can I ask you seriously what do you think downvoting people is going to archive?
What has it archived so far
I really hope you downvoters get the help you need and it's clear you all need to get outside more ๐๐พ
The evidence speaks for it's self
Please read and view
Hello everyone good morning good afternoon good evening where ever you are around the world ๐ ๐ ๐ ๐ ๐
As many of you know I was downvoted on Hive by the biggest farmers on Hive ๐ ๐ ๐ ๐ ๐
They think I care about rep on Hive when it means nothing in the real world ๐๐๐๐๐
It's mad how the ones doing the downvoting are farming Hive with armies of alt accounts ๐ ๐
They selfvote there own shit post's and projects ๐๐๐
They like to talk a whole lot of shit ๐ฉ
But they can't Face the truth so in this post you can find the truth
This is part 3 Hive is done please do check out the previous parts
I make one big post soon I think I need to do a few more parts first
The thing is I've been called a spammer and all sorts of things but words mean nothing ๐๐๐๐
Especially when they are coming from scammers farmers downvoting racist people ๐๐๐๐
It's still so hard to believe that blocktrades is behind buildawhale usainvote and other accounts that are actively destroying Hive ๐ ๐
Hive has the tech but not the brain's at the top
It's crazy that acidyo tells people about selfvoting whilst selfvoting his shit projects ๐ฉ everyday ๐๐๐๐๐๐๐
Themarkymark is running the buildawhale comment farm for his master Blocktrades ๐ ๐ ๐
It's so funny how themarkymark account has a free pass the same as acidyo ๐๐๐๐๐๐
It's not hard to tell who is running Hive ๐๐๐๐๐
Thank you so much for reading and viewing this post
Now I got a question for you all do you think I'm a scammer or spammer ๐๐๐๐๐
Please be honest it won't offend me ๐๐๐พ
I would highly recommend you checking out the previous parts
Hive is done
Hive is Done part 2