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"Yeah, but I scaled."

Hey Vic City,

I've read this post many times before, but when it came time to post it on a Sunday blog, I always seemed to be unable to locate the exact words that I was looking for. It appeared on my Facebook feed a few days ago, and I made sure I was able to locate it so I could share to all of you. This exact post has been taken from the JournalMENU's Facebook page, but I'm sure it has been on a few different sources.

It has to do with scaling a workout. Give it read, it might change your opinion on why there are a variety of scaling options and why it is important to sometimes scale.

"Yeah, but I scaled."

I hate hearing this - its usually at the end of a WOD, when someone just crumpled to the floor, dead last by minutes, breathing hard while classmates go up to congratulate.

"Dude, that was awesome, way to fight through", "You did SO good!", "That was amazing, great job today", "Good job finishing, way to not give up!"

"Yeah, but I scaled"

As if scaling is something to be ashamed of, as if scaling is for the weak and the untrained.

As if scaling means you didn't do the workout - or your workout was less worthy because you scaled.

It isn't.

We are all in a constant state of scaling - even the elite of the elite, even the few who make it to the finals at The CrossFit Games

Double unders are scaled triple unders, MU are scaled weighted MU, 15' rope climbs are scaled 20' climbs.

Sure, they aren't called for in the WODs today, but what about tomorrow?

Scaling is how you get from where you are now to your future kickass self.

Scaling is how you stay safe and healthy.

Scaling is how you finish the workouts and feel obliterated after, using a band instead of just staring at the bar for 10 min willing yourself to get a pullup.

Scaling is how you improve your technique and learn to lift heavier.

Scaling, is not, however, something to be ashamed of or something that you can use to write off your WOD as a poor performance.

So next time you are crumpled on the floor gasping for air, be proud that you choose the right scale for you.

Be proud that you killed the WOD, and that the WOD killed you.

My favourite point is that although you may do a workout Rx, that workout could easily just be a scaled version of something harder, heavier, or higher skill. As usual, if you are uncertain of what scaling option is best for your current ability, talk to your coach. Your coach will guide you in the right direction so that you can get the most out of your hour long class.

Have fun and scale appropriately,


"The needs of the elderly and professional athletes vary by degree, not kind." - Greg Glassman


Training Monday - Tuesday

Warm-up: 3 rds - 8 jumping ring dips, 10 air squats or medball cleans

Skill: Strict HSPU progressions - 5 rounds E2M

- work wall walks or hs holds 10-30sec

- scaled rom hspu 6-10

- full hspu 6-10

WOD: Three count

This is a new wod, make sure you've got your reps in order!


10-9-8-7...1 reps of KBS (35/53) with 20-18-16-14...2 reps of HR pushups and 40-36-32-28 reps of DU

TG: scale kb and pushups, single unders

FG: kb 26/44, half reps du

Comp: upscale kb

Cash-out: Tabata Row - 8 rounds

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