Social media is a powerful tool for coaches and athletes alike. With YouTube, Twitter, and Instagram, we can acquire skills from world-class coaches like Tony Holler and Mike Burgener, learn all about VooDoo floss, or get a great nutrition tutorial. Unfortunately, there’s a negative side to the social aspect of these platforms, and that comes from the keyboard warriors who spout nonsense.
For example, despite all the articles on the value of scaling workouts posted online by thoughtful, intelligent, highly skilled coaches, there are always a few detractors ready to chime in that if you’re always scaling workouts, you’re not doing CrossFit. This is NOT true. Still, this sentiment needs to be addressed because such comments might make someone question whether they are fit enough to do CrossFit, if they’ll ever be capable of doing CrossFit, or if they even belong in a CrossFit gym. It would be a tragedy if these patently false remarks dissuaded someone, whose health and life would be transformed by CrossFit, from taking it up.
What CrossFit Is
CrossFit is constantly varied functional movements executed at high intensity. So, if you’re doing movements like squats, deadlifts, presses, Olympic lifts, lunges, pull-ups, push-ups, running, biking, and rowing, that’s a great start. If today’s workout differs from yesterday’s and tomorrow’s is different again, you’re on the right track. If you’re pushing yourself to get better technically or nudging yourself to maintain great technique while you’re feeling discomfort, even if you’re using a PVC pipe for your barbell or a band to assist your calisthenics, you’ve got a CrossFit mindset. Put all these together consistently, add a diet primarily of whole, unprocessed foods, and you’re definitely doing CrossFit.
It’s easy to get wrapped up in doing the prescribed (Rx’d) workout as a point of pride. However, the prescribed workout of the day is written for the most advanced athletes, those who demonstrate great technical mastery across all movements at high load and high speed. It can take years of dedication and practice to perform the Rx’d version of the workout every day, and that’s more than OK. More often than not, most of us need to scale loads, volume, or sometimes movement patterns. Some people come to CrossFit for years and never do the Rx’d version. This does not mean they’re not doing CrossFit.
The wisest CrossFit coaches, like Adrian Bozman and Pat Sherwood, understand the importance of scaling for maximizing our results over the long term and suggest scaling more often. Scaling is not a sign of weakness but a strategic tool to help us progress. Proper scaling preserves the intent of the original workout while matching it to our technical ability and fitness level. Again, changing the workout does not mean we’re no longer doing CrossFit. Scaling is a huge part of CrossFit. It’s what makes this strength-and-conditioning program and the amazing results accessible to anyone. It’s literally part of the culture and part of the science.
How ludicrous would it be to tell someone they weren’t really playing baseball because they didn’t hit a home run every time at bat, or they aren’t really playing basketball because they can’t dunk? People would scoff at such statements, just as we should laugh at the trolls claiming scaled CrossFit isn’t CrossFit. Scaling is the active implementation of CrossFit programming following the charter of mechanics, consistency, and intensity.
First, we develop competency in CrossFit’s movement patterns, often breaking the movements down into progressions for easier assimilation. Then we consistently practice these movements without pushing intensity to develop mastery at many rep ranges and loads. This is all done through scaling. Only once sufficient technical competence has been achieved do we slowly ratchet up the intensity based on the athlete’s capacity. Even the addition of intensity is scaled to the individual. Over the years, we’ll encounter fewer exercises we’re not good at, so we’ll preserve the movements in the workout. However, most of us will consistently encounter loads and rep schemes we must scale to our ability. We make the changes, get a great workout, and enhance our fitness and health. This is all part of doing CrossFit. By scaling workouts, not only are you doing CrossFit, but you’re doing it how it is intended to be done.
What CrossFit Isn’t
Before people argue that “everything is CrossFit then,” let’s be clear about what does not count as CrossFit.
Going to a gym and relying solely on machine-based exercises, even if you do them in a circuit fashion, is not CrossFit.
Doing a program based primarily on isolation movements like leg curls, leg extensions, chest flies and curls, or rehab exercises using bands and stability balls is not CrossFit. While these methods are far superior to not moving at all, they’re not CrossFit, and you won’t get anywhere near as fit as you will with CrossFit.
If your strength-and-conditioning program doesn’t implement heavy days regularly or doesn’t combine weighted movements with calisthenics and/or running, rowing, or biking, you’re not doing CrossFit. Joint issues or injury aside, full range of motion in functional movements is expected if you’re doing CrossFit.
If you don’t leave your ego at the door, you insist on doing workouts as prescribed and then allow your technique to crumble under the intensity as you chase another athlete or time, you’re not doing CrossFit.
If you’re just doing random high-intensity circuits, you’re not doing CrossFit.
If your diet is filled with processed foods, includes portions that exceed your needs, and pushes your health markers in the wrong direction, you’re not doing CrossFit.
The requirements for CrossFit are simple. First, diligently learn and practice the gamut of 10 foundational movements performed in CrossFit, starting with the most accessible version or progression you can do. Once suitable technique has been achieved across various movements, nudge the intensity in your workouts and learn to cope with being uncomfortable. Whenever a workout is programmed with a movement you struggle with or loading or volume that exceeds your capacity, scale! Combine these methods with a sound nutrition plan, and you can rest assured your CrossFit game is on point. You can ignore the keyboard agitators and let your results speak for themselves.
About the Author
Stephane Rochet is a Senior Content Writer for CrossFit. He has worked as a Flowmaster on the CrossFit Seminar Staff and has over 15 years of experience as a collegiate/tactical strength and conditioning coach. He is a Certified CrossFit Trainer (CF-L3) and enjoys training athletes in his garage gym.
Am I Even Doing CrossFit?