Guest Post by: Kelsey Krasignor
Learning how to listen to your body and modify/scale workouts accordingly can transform your relationship to working out and improve your overall health. When I first started CrossFit, I thought I had to do the workout exactly as written or as close to that as possible, regardless of my capabilities (which at the time were little to none) or my body’s limitations. I ignored my body and it’s various aches and pains (which shockingly at 20 years old were a lot of aches and pains!). I was reluctant to scale and nervous to modify or do a less complex movement. This was partly due to my desire to already be at CrossFit Level 1000 and also because prior to CrossFit, I had never really practiced any mindfulness or spent time trying to listen to my body.
As I continued to go to classes, I learned how to listen to my body and was empowered by my coaches and classmates to do what’s best for me as opposed to what’s written on the white board. I learned that doing less reps or a different movement does not take away from the work that I put in or make me lesser than my fellow classmates (#compareanddespair).
At this point I have been doing CrossFit on and off for 8 years and these days I personally modify/scale like it’s my job (and that’s perfect because I’m a millennial, so I’m supposed to have like, three jobs at the very least). If I’m feeling really tight from a bad night’s sleep (which I of course blame my cat, and/or boyfriend, and not on that half a loaf of banana bread I ate right before bed), it’s okay for me to scale the weight. Or if I know that there’s no way I’ll finish within the time cap, it’s okay for me to modify the rep scheme. Lately, I have been rehabbing my wrist after a surgery and I will often turn to dumbbells instead of a barbell, or to an elevated bench push-up as opposed to doing them on the floor.
While a workout can still be intimidating (hello, anything involving running), I feel comfortable making modifications and scaling to best suit my skill level and my body. And most importantly, I don’t berate myself for not being able to do the workout exactly as written because I know that I’m making safe and healthy choices for me, so that I can eventually get to the point where I CAN do the workout as written.
Lastly – don’t forget: while the coach is there to coach you through the movements and workout, they are also there as a resource and collaborator to help you figure out what’s best for you. So don’t be afraid to shout across a classroom “HEY NICHOLAS, CAN I DO SUMODEADLIFTS INSTEAD?” But also don’t do that because that would be rude to your classmates.
So, do not think that what’s written on the board is the end all be all. Take time to check in with your body and give yourself permission to modify and scale if you need to do so. This will ultimately lead to keeping your workout experience happy and healthy.
2 min to complete:
(not including the rest)
10 Burpees to a Target
-60 Second Rest-
A) Rowing Gear Pyramid (7 min)
B) 10 Min EMOM
Hang Power Snatch + 2 OHS (hold bottom for 3 seconds)
3 Rds FQT (12 min cap):
2 Hang Snatch Pull
2 Hang Snatch High Pull
1 Hang Power Snatch
3 Rrds FQT (12 min cap):
3 Hang (Squat) Snatch (135# / 95#)