Christopher Douglas

by Coach Chris Douglas

Hey fellow CFF’ers! An occasional reminder of key messages we teach during On Ramp can be helpful; particularly pertaining to scaling based on your ability level. Every WOD is programmed with a recommendation in three categories based on ability (Scaled, RX, Comp).  Previous workload for the week is taken into account for these recommendations, however. everyone has a different response to the programming. These are educated recommendations but you should each listen to your own body to determine what weight is appropriate.

Here are my guidelines:

• New to CrossFit and have a low existing level of physical activity: use PVC pipe for all barbell movements until competency of all movements is achieved (2-4 weeks). All other movement’s, do not exceed “Scaled” recommendation until competency is achieved in all movements.
• Using the recommended Scaled, or RX, or anywhere in between is completely acceptable and should be based on your competency and energy level of prior exercise that week. For instance, if you come in four days in a row; that fourth day it would be appropriate to use less weight than you normally would if it were the first or second day that week. This especially applies to people with less than three months CF experience, but also to my seasoned competitors who sometimes lose track of when to back off and listen to their body.
• Using all RX standards for every workout is a milestone for anyone coming into CrossFit. This proves a high level of competency for all movements. If all WODs and movements can be performed at RX, then taking a step above in weight or skill would make sense, but not before then.
• Comp is the maximum weight to be used for the workout and requires an advanced level of competency.

by Coach Chris Douglas

Some good advice for anyone brand new to CrossFit, although it’s a great reminder for those who have been here a while as well:

“When it comes time to throwdown in a WOD, don’t feel like you have to do everything RX’d or be able to complete 20 rounds of Cindy right off the bat. Go at your own pace. Let the intensity find you. You need a solid foundation of strength and flexibility in order to progress into more demanding workouts. Start light, get your form down, and don’t worry about the mother of three who is deadlifting 250 as you struggle with the bar. Chase your own capacity before chasing the person next to you.”