The fear of “overscaling”: AKA: Getting stuck in the land of under-scaling and comfort.
Yesterday we posted the general guidelines of scaling to keep in mind when scaling your workouts to foster progress, to stay motivated, and to keep you actively thinking about each day’s workout. There becomes a point for most of us where we need to push beyond where we’re comfortable and to try scaling up. First, let’s put in perspective the eventual goal of performing all workouts as “RX’d” or “as prescribed”. This means performing each workout with the prescribed movements, under the prescribed loads, and with the prescribed volumes. Given, the path to get to those “RX’d” workouts may vary depending on each student, this is actually a very realistic goal within our program. Here is a template of where each athlete/student starts, and where they are headed with the time, work, and continued effort:
- The athlete/student receives their introduction to the fundamental movements (weightlifting, gymnastics, metabolic conditioning), and more specific work in flexiblility, coordination, and general physical preparedness (GPP). This is the core of our “Foundations”, and Boot Camp programs.
- The athlete/student recognizes their strength’s and weaknesses, and is scaled to BELOW where their work capacity may be for the first few weeks while they develop efficient movement patterns. Quality of movement is everything, especially in the beginning of each new student’s journey with us. Each Coach is taking into account every new student’s ability level, and providing constant feedback on scaling, and prescribing flexibility/mobility work to achieve success! This is generally the first 4-6 weeks of participation in our group classes.
- The athlete/student becomes proficient in scaling themselves, continues to develop their strengths and weaknesses, and may even start to achieve “RX’d” status on a few of the workouts.
- The athlete/student becomes proficient, strong, and skilled enough to perform ALL workouts as “RX’d”. At this point the athlete/student is confident enough in all of their skill sets to achieve outstanding times, with outstanding movement. While there still may be weaknesses in a few of their skill sets, they are still able to move through everything without too much trouble.
- The athlete/student is at a competition level in CrossFit, and is preparing and/or actively competing in the CrossFit Games Sectional, Regional, Final events. This is the 1% club within CrossFit. Years and years of training, usually backed by an extensive athletic background, are what make these athletes simply amazing. Often, these athletes must routinely scale up beyond what the “RX’d” workout is for the rest of us. Training, nutrition, and mental focus for these athletes is above and beyond where most of us are willing to go, day in and day out.
All of this aside, let’s get back to the point here. Under-scaling. More or less it occurs in the third step of our development where: The athlete/student becomes proficient in scaling themselves, continues to develop their strengths and weaknesses, and may even start to achieve “RX’d” status on a few of the workouts. Let’s face it, you’re getting good. You’re seeing huge strides forward in the stuff that used to kick your butt. You’ve found the lifts and movements that you love more than others, and you’re getting stronger. Outside of the gym, you had to replace your entire wardrobe because you lost six inches on your waist. Life is good…..However, you still know there are a few things that are kicking your ass. Double unders? Stringing together pull ups? Overhead Squats? Yes, you know what I’m talking about! It’s the stuff that gets frustrating! You want to ignore it, but you can’t. So, you stay where you are comfortable, scaled down. In some cases, scaling down in the movements that are giving you the most trouble IS necessary, but only when safety is of the concern. In other cases, it’s the fear of “over-scaling” that takes over…..
So when do I know it’s time to scale up, and get out of the land of underscaling and comfort?
- When your scaled workout times are within the average time of others completing the same workout, and if your scaled workout times are well under the dreaded “time cap”.
- When the volume (how many reps you’re doing) is low enough on a given workout to try out an increased scaling method.
- When you’ve attempted, practiced, and rehearsed the movements that are giving you the most trouble before/after class.
- When a Coach advises you to give it a shot!
Overscaling can sometimes bring on an unsuccessful attempt at any given workout, but…..No one should be afraid of “failure”. I hate that word, but it’s the only reason why the most successful people in the world are ulitmately successful! Being able to challenge yourself regularly is part of the process of knowing where you are at. “Failure” shouldn’t be a routine, but it should be tested. Hey, you’re amongst friends with us, and we’re going to cheer you on, especially if you’re trying to succeed! If you fail from time to time in the process to better yourself, it’s ok! So, take all of this for what it’s worth, and scale up when you’re ready. You will be walking a little taller after you finish that workout, newly scaled up, especially knowing that your effort is contributing to your ongoing success!
STRENGTH/SKILL
Gymnastics Skill Progressions
CONDITIONING
4 Rounds:
-1 minute Ring Dips
-30 Seconds Rest
-1 minute Overhead Walking Lunges 45/25
-30 Seconds Rest
-1 minute Plank Hold
-30 Seconds Rest
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