"Rx'd is not a better workout than scaled"
What does this mean?
A lot of times we can get sucked into thinking that a workout can be classified good or bad if depending on how you do or how much you lift etc.
In CrossFit, there are often times where there is a recommendation or “prescribed” version of a workout, here’s an example
“Diane”
For Time:
21-15-9
Deadlifts @ 225/155
Handstand Push Ups
This is a popular workout that is both heavy and has a higher skill movement(handstand push ups). This is meant to be a heavy and fast (short duration) workout at high intensity should on average last only a few min. A common situation arises about how to do this workout if unable to lift that weight.. or that many times… and if unable to do handstand push ups.
Breaking down this workout
We have a deadlift and a pressing motion, so first we should modify weight or complexity of movement to maintain the desired effect of the workout (which is heavy and fast). If 225 is your 1 RM or is right around that weight, you will most likely not be able to “rep that out” for 45 reps in just a few min, let alone with other movements in between, so best bet is to lower the weight to a weight that will allow you to better complete the workout quickly and safely. If unable to complete HSPU, we can break it down to a few options - lower reps or change movement if necessary, for example to a pike push up from a box or just simply a regular push ups (still a pressing movement).
An example of what a scaled version of this workout could be:
For Time:
21-15-9
Deadlift 165/105
Push Ups
or lets say you can deadlift a house till the cows come home but handstand push ups are still tricky… maybe can do a handful but not 45 in a workout…
21-15-9
Deadlift 225/155
9-6-3
Handstand Push Ups
Options can be almost limitless depending on the person, stimulus of the workout, an injury, no sleep last night etc.
You can still get fit and have a great workout- even though it doesn’t look exactly the same at first glance to what’s on the board. Everyone is different, so assuming that your success or failure is dependent on what someone else may be doing in their workout is irrelevant. If you have just started your CrossFit journey, what may be difficult for you now may not seem as difficult for someone who has been doing CrossFit for many years. So this comparison is a trap that is best avoided.
“Comparison is the thief of joy” - Theodore Roosevelt
When we scale a workout, many may view this as a lesser version of the workout, or as if they are not really doing the workout, or I’m not as good as someone else if I cant do the workout Rx’d. This is not the case. As coaches and trainers, our job is to set you up for success so you can get the most out of the workouts/exercises/ programming. Scaling a workout to better fit what may work best for you is important so that you can see the optimal results and get the desired stimulus from the workout. A lot of times our ego can get in the way of what’s best for us, and it happens to everyone.
So back to the statement, is Rx a better workout than scaled? In our example of “Diane”, if I am unable to lift 225 and do a single hspu, then no it is not a better workout. If I lower the weight and change the movement to something I can complete at higher intensity safely and efficiently, then a scaled version will be a better workout. If you fall into this category, and completing “Diane” Rx’d would last 45 min+… are you getting any fitter?
So why is there a Rx anyways? Rx =recommendation, meaning this is what is generally recommended for the workout, not required.
In the gym, you may hear Rx is “so and so” or this much weight, but that may not be right for everyone.
Some see “scaled” as a negative connotation, or as a failure to complete a workout where you think you should be. Everyone scales, even CrossFit Games athletes, now what they do to scale a workout may be drastically different for regular folks like us, but they still do the same thing.
Scaling can be useful to get you closer to that Rx’d workout if that’s your goal, but does that mean you are not fit or any less of a person….. NO!
Success in the gym is not defined by Rx or Scaled, but through putting in the hard work and doing what is best for you. This may mean squashing some ego and scaling a workout here and there…..And that’s ok!