Prescribed: (verb) written down as a rule or guide.
Doing a workout “as prescribed” is often misunderstood. Whatever the “prescribed” workout is on the whiteboard, the amount of weight to be used in a workout is designed to generate a high power output. The load to be used by women (or seniors, or young adults) is determined as a percentage of the load suggested for men. These “suggested” loads are just that—proposed guidelines for the workout. They are written on an erasable board, not in stone.
With that said, not every component of the WOD should or need be scaled. Scaling is not intended to enable an athlete to finish a workout as quickly as possible or to make it easy: speed and ease come from intensity in the face of appropriate challenge. The scaled movements will vary for individual athletes. A goal of skill or strength training should be to improve in those areas that require scaling for you.
Moreover, scaling focuses on quality of movement, not just the load being moved. Proper form must be maintained during the workout for all the repetitions of any exercise and through the full range of motion. In competition, less than perfect form will result in “no rep” being called. The same standard should be applied in every workout (I know you hate to hear that but it’s important!). If an athlete cannot perform at this level, the prescription must be changed by reducing load, reducing the number of repetitions, or even substituting movements.
Nevertheless, the WOD as scaled for each individual should be as close to the posted prescription as can be done correctly…thereby offering each athlete the same relative level of challenge and increase in work capacity. Remember being “fit” simply states that your able to do more work in less time, consistently overtime.
Not doing the WOD “as Rx’d” is not a stigma. Doing a scaled WOD is simply a plan of action for making continuous progress in your CrossFit journey.
Back Squat (225/155)
…coming up Friday
5 individually timed rounds of-
25 Box Jumps
25 Situps (Anchored)