December 08, 2017  |  Ben Seward


There’s one thing that I’d wish to clear up for my fellow Vogue Fitness athletes. You hear our coaches say it all the time, however I don’t suppose everybody understands why we are saying it;

There is completely no shame in scaling a workout, or choosing “fitness” over “performance”

I’m here to inform you, as somebody who rarely presses the RX button, that your success in fitness isn't measured by whether or not or not you were ready to complete the workout precisely as prescribed. we are all at completely different places in our fitness journeys, and it’s our responsibility to take care of our bodies so as to remain on target. this suggests creating progress at a pace that's safe and is smart for your current fitness level.

Remember that the prescribed weights ought to be the goal, not the standard for everybody in class.

In CrossFit, the goal is to increase work capability over time and modal domains. we wish to induce measurably stronger, better, however there’s no cut off to the current method. we wish our Vogue Fitness athletes to aim high, however we wish it to be done the correct means. Remember, simply because we are able to physically do one thing doesn’t mean we must always be doing it in the workout.

Safety can continuously be the number one reason why somebody should scale their workout.

You love returning to Vogue Fitness multiple times every week to exertion, and leave feeling like you’ve accomplished something great. Don’t place your body in danger solely to show up toward the top half of the leaderboard. we wish you to stay returning day after day, creating progress and moving forward. If you opt to undertake to push the load on the far side your personal limit in a very sprint-style exertion, or if you are making an attempt to figure through pain you are experiencing whereas figuring out, then it’s probably that you’ll find yourself with an injury. until it really happens to us, we frequently ignore the actual fact that an injury might force you to take time off from ANY exercise in the least, setting you even additional back in creating progress.

You’re actually lowering the quality of your workout.

Don’t make the decision to RX the workout if you can’t move through the movements as prescribed. If the workout is supposed to be aerobic, then you shouldn’t be completing 1-2 reps at a time, and dropping the barbell. Our program is formed with very specific stimulus in mind, and it’s vital for athletes to find a weight/scaled movement that helps you reach the desired response and still move forward with the programming. It’s your job to stay this in mind when selecting weights and asking for modifications.

Let’s take the example of Fran. Fran is meant to be a high intensity, complete workout lasting around 2-7 minutes. Maybe you know you can lift the RX weight (65lb/95lb) for thrusters, however it’s toward the top end of what you’re capable of. this is often a case where you need to take into account the type of workout this is, and therefore the outcome we’re making an attempt to achieve. Knowing that the load ought to be light for you, it's your job to self-regulate and take that weight down to something you know you'll move through forty five thrusters with. we want to preserve the stimulation, and have the foremost effective workout possible. The goal then, is to come back stronger and faster the next time Fran is programmed (assuming you've put in the work consistently, following the appropriate progressions.)

You’ll create additional progress and “gains” by taking note of your body

I’m in no way saying that you simply shouldn’t be pushing yourself in a workout [because you absolutely should be getting the most out of it], however there’s a time and a place for properly practicing a movement and taking big increases in weight. Most of the time, the WOD isn't the place to try and do this. If you wish to get better at cleans, the appropriate way to do this is not by lifting ninety fifth of your 1RM during a workout that’s meant to have you moving the entire time. this may not solely result in practicing poor form, however it'll put your body at a higher risk for injury. If you’re wanting to improve those lifts, then challenge yourself slightly more in the strength portion of the workout, or even better, schedule some time for one-on-one work with a coach, come into open gym hours or inquire about personal programming to supplement your class WOD.

Our goal at Vogue Fitness is to kick your butt in the safest, most efficient and effective means possible. Set those prescribed weights as a goal, and work your high to them with scales and modifications once necessary. Master every progression of a movement, and follow, practice, practice! It’s the sole means you'll be ready to press that RX button and recognize that you simply performed the movements with correct kind and achieved precisely what was meant from the exertion.


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