A properly scaled workout safely maximizes relative intensity (load, speed, range of motion) to continue developing increased work capacity despite limitations. A long-term goal of scaling is creating the ability to perform workouts as prescribed.
Scaling a workout means modifying it to suit your current abilities while still maintaining the intended intensity and stimulus of the WOD. CrossFit is all about making workouts accessible to everyone, regardless of experience, strength, or mobility.
Go scaled. Not because you can't do RX, but because it will be so much more satisfying to do the workout scaled. You'll actually enjoy it instead of just doing grind work and cursing yourself every missed T2B, coz they get heavy.
Adjust The Reps and Sets
If you're only doing 2 sets per exercise then try increasing it to 3 or 4 and see if it makes a difference. It may not sound like a lot, but just going from 2-3 sets on an exercise is a 50% increase in the total work you do.
Over the years the number on the scales has been deemed an important factor that is somehow tied to our worth as humans, this IS NOT TRUE. For weight loss goals, jumping on the scales once a week, every few days, or here or there, is not going to be an accurate representation of your progress and results.
Focus on What Your Body Can Do
The scale can't tell you how far you can run, how much weight you can lift, or how many push-ups you can do. The scale is not a measure of strength; it is just a number. That's all. If you find yourself stressing about the scale, leave it be!
The number on the scale goes up because muscle tissue is denser and heavier than fat. Therefore, it takes up less space for the same amount of weight. You can also get a boost in body weight from water retention and increased glycogen storage.
Scaling Up is an operating system for growth used by thousands of companies worldwide. The system provides a healthy foundation for growth. Many entrepreneurs run into the problem that at some point they no longer know how to grow healthily. This is often after the start-up phase when several employees have been hired.
Why Do I Need It? Scaling and root planing is a deep cleaning below the gumline used to treat gum disease. Gum disease is caused by a sticky film of bacteria called plaque. Plaque is always forming on your teeth, but if they aren't cleaned well, the bacteria in plaque can cause your gums to become inflamed.
Testing conducted by IAPMO R&T shows ScaleRx to be 76% effective at preventing limescale deposits on copper heating elements. In side-by-side comparison testing it was 4 times more effective than the leading electronic scale reduction device.
In short, if you have a bigger budget and expect a steady and large growth in data over a long period of time and need to distribute an overstrained storage workload across several storage nodes, scaling out is the best option.
For every workout that CrossFit publishes, they provide a prescribed (Rx) and a scaled version. The Rx version is the workout exactly how it is written and defines the time, sets, repetitions, and weights. The scaled version provides suggested modifications.
Scaling employee training is not just about expanding your training programs; it's about aligning them with your organization's growth strategies. Scalable training ensures that every employee, regardless of their location or role, receives the same high-quality training experience.
This is because exercise—especially higher-intensity exercise—can produce a temporary inflammatory response in your body. This can also trigger temporary water retention.
As a rough guide, you'll probably notice some initial changes in the first four to six weeks, but longer-term changes (what you're working toward) will often take around eight to 12 weeks. The good news is that you're likely to start feeling better quickly.
Scaling involves modifying the workout to better fit your current fitness level or needs. This might mean reducing the weight, decreasing the number of reps, or substituting different movements.
"In general, if you continue to consistently strength train and add in two to three days of zone two cardio workouts, plus proper fuelling, you can see healthy weight loss in four to six weeks", McKenzie says. But substantial weight loss (and fat loss) often takes much longer.
If you're weighing yourself weekly, research shows that we're generally at our heaviest on a Sunday night and at our lightest on a Friday morning, so weighing in before breakfast on a Wednesday can give us the most accurate reading of our current weight [6].
As a general guideline, you're likely to observe some initial changes within the first four to six weeks, but achieving longer-term transformations (the ultimate goal) typically requires around eight to 12 weeks.
It does not necessarily mean that body fat has increased. Your body changes physiologically when you exercise, including water retention, an increase in blood volume, and muscle inflammation. These elements may lead to a brief gain in weight just after exercise.