Scaling Workouts

“What if I can not complete the workouts as prescribed on the daily blog page?”

This is one of the most common questions asked by new students and prospects looking at our academy for the first time. The answer is very simple. Our workouts are designed to be scalable depending on your current skill and fitness level. The CrossFit training program is based on functional movements. These are full body movements that are natural, scalable and involve multiple joints working at one time. Performing functional movements at high intensity will increase your level of fitness and athletic ability. Since the human body operates the same regardless of age, anyone willing to put forth the work can experience the benefits of CrossFit.

Below is a basic approach to scaling workouts depending on your current level of fitness.

CrossFit I-5 Workout Of the Day Scaling Standards

Elite:

  • 100% of WOD to be completed as prescribed.

Advanced:

  • 80-100% of weight volume
  • 80-100% of weight lifting range of motion
  • 80 – 100% of gymnastic volume
  • 80-100% of gymnastic range of motion
  • 80-100% cardiorespiratory endurance distance
  • AMRAP Cap of 20 minutes or less
  • 1 – 3 Rep Max on heavy days

Intermediate:

  • 60 – 80% of weight volume
  • 60 – 80% of weight lifting range of motion
  • 60 – 80% of gymnastic volume
  • 60 – 80% of gymnastic range of motion
  • 60 – 80% cardiorespiratory endurance distance
  • AMRAP Cap of 15 minutes or less
  • 3-5 Rep Max on heavy days

Beginner

  • 40 – 60% of weight volume
  • 40 – 60% of weight lifting range of motion
  • 40 – 60% of gymnastic volume
  • 40 – 60% of gymnastic range of motion
  • 40 – 60% cardiorespiratory endurance distance
  • AMRAP Cap of 12 minutes or less
  • 5-7 Rep Max on heavy days

UPCOMING EVENTS

January 5th, 2015, 12 Week Challenge: Ready to start the New Year with a new focus on Nutrition & Fitness? Join the CFI5 12 Wk. Challenge. The Challenge starts Monday, January 5th, 2015. It takes 4 weeks for you to notice changes, 8 weeks for your friends and family to notice and 12 weeks for the world to notice. Give us 12 weeks and we'll give you a Brand New YOU!!! See Coach Tai for further details on the challenge and the fitness and nutrition plan that it includes.

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