Scaling in CrossFit – What Are Its Benefits?

It is often claimed that crossfit is one of the most contusion-rich forms of physical activity. This information is not without foundation. The statistics show that in the last two years in Poland, since crossfit has become very popular, the number of knee injuries among amateur trainers has increased significantly. This is a significantly higher percentage than in other sports disciplines. So, is this type of exercise really suitable for everyone, or can only advanced people be treated? As with any sport, crossfit is only useful if done in a healthy way. In order to perform complex exercises such as crossfit, it is necessary and essential to scale. If you are a beginner and just starting your crossfit journey, then scaling will help you not to worry about visiting the box. Training will become a pleasant experience that may encourage you to invite friends to train together.

Scaling is not something to be ashamed of, as it allows you to train at a sufficiently high intensity, with the proper technique. If you are weak in strength, you may not be able to offer advice during training. For example, when you are exercising a dead weight at a weight of 180 kg, you may not be able to perform one of the exercises that are adjusted to your fitness level. It is not sensible to make an individual trainer decide on a better execution that improves your strengths because you have executed in a single situation that cannot be performed in a Cross-Training situation. It is important to note that each training person, if they are able to advance a rapid exercise or if they are ready to perform a complex exercise, should be considered.

There is a common belief that not all exercises can be adjusted to our abilities, but usually this is not true. This is shown by exercises that seem easy but turn out to be not so simple when we try to do them for the first time. Therefore, it is worth remembering how to properly perform, for example, one-legged squats, known as Pistols. They may seem easy, but at the first attempt, they turn out to be more difficult than they seemed, and as a result, one may end up on the floor. So, how do you correctly perform one-legged squats, also known as Pistols, while also avoiding falling down? The best solution is to sit down and stand up on a box, or sit down on a rubber mat between the box elements, or kneel on one knee and stand up. Another exercise that you will encounter is handstand push-ups. It is a more complex activity than one-legged squats. The scaling looks like this: put your feet on a box, hands on the ground, hips high, and do push-ups in a vertical direction. In this way, you strengthen the shoulder girdle to be able to stand on your hands on the wall later. Bar Muscle-Up, also known as weighted pull-ups, is an exercise that is considered a benchmark for fitness level. Many athletes believe that the Ring Muscle-Up exercise, also known as pull-ups with rings, is an easier version of the Bar Muscle-Up. The scaling looks like this: do one pull-up and then a Swedish push-up with rings.

Occasionally, there are individuals in the CrossFit world who wish to perform exercises whose level of difficulty far exceeds their abilities if we disregard scaling. Fortunately, there aren't many of them. However, someone will always attempt it. Their top priority is to train at all costs, and they primarily focus on loads. They want to become stronger, regardless of the consequences. If you previously thought that scaling could hinder your development, you now know that the opposite is true. I hope that after reading this article, your concerns about CrossFit training will prove to be unfounded. Regardless of whether you are a professional athlete preparing for the full-distance Ironman competition, or your activity in recent years has only involved changing TV channels, or you are in the rehabilitation phase after surgery, you can start CrossFit training. A professional coach will ensure that you perform the training at your level. Always remember that each box has different systems. Sometimes there may be no group separation, and everyone trains together, and sometimes there may be people with similar progress on the training. Regardless, try it out for yourself and decide if CrossFit is also right for you.