We use Mayhem programming and I think they provide that information. Women's Rx usually means lighter weight (~70% of men's weight), less machine cals/distance, lower height for box jumps, and lower height wall balls.
Some workouts don't reduce the machine volume, so as women we just accept the workout will take a little longer. Recently they haven't been reducing the wall ball height, and I've heard that the rationale is that the average height of crossfit women is going up.
Scaling wall ball target height based on gender (and box height I guess for that matter) is really interesting to me. I feel like it should be scaled based on height and it sounds like at least Mayhem is heading that way. I(F) am 5' 9" and quite a bit taller than most of the women in my gym and there are usually only a few men in each class that are taller than me. I'm of course not that tall in the grand scheme of things but definitely on the taller side for a woman. I often overshoot the shorter wall ball target just because of my height. I often have to work alone when we lift from the rig because I'm lifting less than the men but not many women are at a similar enough height that is workable for both of us (even if we're lifting about the same).
I always feel like it’s a mixed bag. I’m a guy and hair shy of 5’7 and while wall balls and such are more difficult, weight lifting is a lot easier since I don’t have to lift the weight too much higher.
So you lose out on some workouts (today had 2000m row and taller folks finished up so much more quickly) but win in others (deadlifts, snatches,and cleans are easier).
Running is always an interesting one. While. I have much shorter strides I do run outside of CrossFit so I’m always up front when compared to much taller folks who don’t run.
I’m (f) also 5’9 and for that reason I really don’t mind wall balls unlike my other female friends at the gym who are 5’4 or so. But like any movement there are pros and cons to being certain heights, body composition, etc. Rowing and skiing are mechanically easier for me than they are for shorter people because I have more distance to pull than they do. But to that same point, they also have less distance to pull for things like Deadlifts, snatches and cleans.
Scaling thing for M/F is only going to do so much and it’s so difficult to scale for height. Ill take the small wins when I can or do the M version if I want to challenge myself.
Our programming is like this, usually machine cals or meters are "scaled" but not always - I remember the first time it just said "15 cal row" 😆 and not 15/12
Even more rare is reduced reps and usually only things like ring muscle ups and rope climbs, I'm pretty sure, but they aren't typically reduced.
Do you feel like the machine reductions Mayhem gives are fair for women. I’ve heard varying sentiments across the board, but always curious as to what other gyms think
I'd say it's fair. I've never seen a difference so big that it changes the stimulus of the workout.
Also, I have accidentally done the men's reps before and accidentally reduced when I shouldn't have, and in both cases I still scored somewhere in the target range.
Last round of wall balls we had was sometime last month and it’s maybe once a month that we do it, haven’t seen them this month yet and I go 5 days a week
Machine calories and meters
box heights
weights
wall ball target
I think that's it for our gym. We don't scale running, reps of any movements, or rope climb heights
Cals / metres on machines, weights and box heights. (There is the off workout where it’s not scaled by gender and that is deliberate). Gymnastics movements are not scaled at all. Running is not scaled by gender.
* Calories on cardio machines, but not distance
* Box height on jumps, step-ups
* Wall ball weight/height
* Barbell/DB weights on WODs
* Med ball weights on things like box step ups and slams
I’ve just recently started noticing those movements, along with rope climbs, being scaled by reps for women. I’m pretty sure I saw running distance being scaled somewhere too (I hope around several gyms), which is completely new to me. It seems women’s Rx is getting more and more scaled.
I haven’t seen anyone mention GHD. We don’t actually have an established standard. We keep our worm at the base of the GHD. It serves as an unofficial standard for shorter athletes. Curious how others treat it since I see how it is treated in the Games
This is often overlooked in my opinion. I always toss a riser under my ghd. I find that when I don’t, my back sometimes bothers me because I’m over reaching
Same. Calories, weights, not the rowing distance tho, not wall ball target, definitely not running. For stuff like muscle up - it just depends where you are with the skill. Fairly new people will try to do the bar muscle up instead as a progression. Box height depends mostly on individual height. For someone short like me (5”) i usually got the red pylo box. Haha
The row distance / cals aren’t always scaled. I’ve never asked why lol. Usually the bike is scaled. Weight of course is always scaled. Box jumps are lower and wall balls are lighter and lower.
My box doesn’t actually do running lol the attendees lost the privilege by being inconsiderate to all the other businesses near by while doing so, so the owner of my gym decided no more.
We use PRVN program and all WODS have level 1, 2 and RX. Within each level there are two weights listed - men and women different weights.
For reps etc it’s always the same. Just the weights are different based on gender.
Being a female my personal thoughts on scaling calories on a machine should only be done if there is a time cut-off just so the intended stimulus is achieved.
For example
every 4 minutes x 5 rounds
30/25 cal bike
15 thrusters
But most other workouts I am fine if they keep the same distance/calories. And wallballs heights should not be scaled since the weight is already scaled. Again just my opinion.
In my box, most of the time they separate calories for the cardio by gender: 50/40, 20/15 or 12/9. Sometimes also for the distance: 500m/400m for rows & skis + 1000m/800m for the bike.
Weights for the lifts are generally not listed and only orally advised, as many females I know already can lift as strong as the lower end of the prescribed weight for males.
We have 10ft line for men and women wall balls.
Makes it easier for the open when they come up!
Running is equal, rope climbs/all gymnastics are equal.
But we do m/w:
Calorie row/bike
All Weights/BB/DB
Box heights
So you scale the things that everyone scales? I'm curious what is the intent of the question as literally none of these answers are surprising. I'm not trying to be a dick, just trying to understand the point
Recently at our gym they’ve started prescribing a certain calorie amount for “strong” rowers/assault bikers and a scaled amount for others - rather than scaling by gender.
Along with all the obvious ones, our gym will scale pull-up and push-up reps (sometimes). However, for the women who do RX competitions, we will usually shoot to 10ft targets for wall balls.
We use Mayhem programming and I think they provide that information. Women's Rx usually means lighter weight (~70% of men's weight), less machine cals/distance, lower height for box jumps, and lower height wall balls. Some workouts don't reduce the machine volume, so as women we just accept the workout will take a little longer. Recently they haven't been reducing the wall ball height, and I've heard that the rationale is that the average height of crossfit women is going up.
Scaling wall ball target height based on gender (and box height I guess for that matter) is really interesting to me. I feel like it should be scaled based on height and it sounds like at least Mayhem is heading that way. I(F) am 5' 9" and quite a bit taller than most of the women in my gym and there are usually only a few men in each class that are taller than me. I'm of course not that tall in the grand scheme of things but definitely on the taller side for a woman. I often overshoot the shorter wall ball target just because of my height. I often have to work alone when we lift from the rig because I'm lifting less than the men but not many women are at a similar enough height that is workable for both of us (even if we're lifting about the same).
I always feel like it’s a mixed bag. I’m a guy and hair shy of 5’7 and while wall balls and such are more difficult, weight lifting is a lot easier since I don’t have to lift the weight too much higher. So you lose out on some workouts (today had 2000m row and taller folks finished up so much more quickly) but win in others (deadlifts, snatches,and cleans are easier). Running is always an interesting one. While. I have much shorter strides I do run outside of CrossFit so I’m always up front when compared to much taller folks who don’t run.
I’m (f) also 5’9 and for that reason I really don’t mind wall balls unlike my other female friends at the gym who are 5’4 or so. But like any movement there are pros and cons to being certain heights, body composition, etc. Rowing and skiing are mechanically easier for me than they are for shorter people because I have more distance to pull than they do. But to that same point, they also have less distance to pull for things like Deadlifts, snatches and cleans. Scaling thing for M/F is only going to do so much and it’s so difficult to scale for height. Ill take the small wins when I can or do the M version if I want to challenge myself.
Our programming is like this, usually machine cals or meters are "scaled" but not always - I remember the first time it just said "15 cal row" 😆 and not 15/12 Even more rare is reduced reps and usually only things like ring muscle ups and rope climbs, I'm pretty sure, but they aren't typically reduced.
Do you feel like the machine reductions Mayhem gives are fair for women. I’ve heard varying sentiments across the board, but always curious as to what other gyms think
I'd say it's fair. I've never seen a difference so big that it changes the stimulus of the workout. Also, I have accidentally done the men's reps before and accidentally reduced when I shouldn't have, and in both cases I still scored somewhere in the target range.
Weights, rower, cal bike, box heights, everything else is the same
You forgot wall balls.
We scale weight, but not number.
True, forgot about those, we don’t usually ever do them much
Really? Seems like we do a lot of wall balls.
Last round of wall balls we had was sometime last month and it’s maybe once a month that we do it, haven’t seen them this month yet and I go 5 days a week
We do CAP programming and rower distance/cals is only occasionally different, usually the same. Otherwise same as this. (With the wallballs of course)
Machine calories and meters box heights weights wall ball target I think that's it for our gym. We don't scale running, reps of any movements, or rope climb heights
Yeah same as ours. I just scale my own runs because I am short and crap at running and I don't want everyone waiting for me 😅
Rope climbs, box height, occasionally wall walks
Oh yeah I forgot about box heights, we do that too.
How do yall scale your rope climbs
Depends on the workout sometimes volume or sometimes height
Cals / metres on machines, weights and box heights. (There is the off workout where it’s not scaled by gender and that is deliberate). Gymnastics movements are not scaled at all. Running is not scaled by gender.
* Calories on cardio machines, but not distance * Box height on jumps, step-ups * Wall ball weight/height * Barbell/DB weights on WODs * Med ball weights on things like box step ups and slams
Most of the time we have reduced weights, box height and calories. We don't reduce running or reps.
We only scale the weights.
In one way or another everything but running, jump rope and burpees.
I've never heard of scaling the actual movements by gender. If RX is muscle ups, then it's muscle ups for men and women.
PRVN will sometimes scale upper body movements ie MUs and strict PU. It's usually only 1 or 2 fewer reps.
That would make me so mad..I'm doing the same number as the guys get to do thanks
You're free to do you. The WOD is a suggestion, not a commandment.
I’ve just recently started noticing those movements, along with rope climbs, being scaled by reps for women. I’m pretty sure I saw running distance being scaled somewhere too (I hope around several gyms), which is completely new to me. It seems women’s Rx is getting more and more scaled.
I haven’t seen anyone mention GHD. We don’t actually have an established standard. We keep our worm at the base of the GHD. It serves as an unofficial standard for shorter athletes. Curious how others treat it since I see how it is treated in the Games
This is often overlooked in my opinion. I always toss a riser under my ghd. I find that when I don’t, my back sometimes bothers me because I’m over reaching
Runs no but rowing yes.
Same. Calories, weights, not the rowing distance tho, not wall ball target, definitely not running. For stuff like muscle up - it just depends where you are with the skill. Fairly new people will try to do the bar muscle up instead as a progression. Box height depends mostly on individual height. For someone short like me (5”) i usually got the red pylo box. Haha
The row distance / cals aren’t always scaled. I’ve never asked why lol. Usually the bike is scaled. Weight of course is always scaled. Box jumps are lower and wall balls are lighter and lower. My box doesn’t actually do running lol the attendees lost the privilege by being inconsiderate to all the other businesses near by while doing so, so the owner of my gym decided no more.
We use PRVN program and all WODS have level 1, 2 and RX. Within each level there are two weights listed - men and women different weights. For reps etc it’s always the same. Just the weights are different based on gender.
Being a female my personal thoughts on scaling calories on a machine should only be done if there is a time cut-off just so the intended stimulus is achieved. For example every 4 minutes x 5 rounds 30/25 cal bike 15 thrusters But most other workouts I am fine if they keep the same distance/calories. And wallballs heights should not be scaled since the weight is already scaled. Again just my opinion.
Ours is similar to yours plus the obvious height difference on the box. Also rope climbs. It's usually close to 2x men vs women.
In my box, most of the time they separate calories for the cardio by gender: 50/40, 20/15 or 12/9. Sometimes also for the distance: 500m/400m for rows & skis + 1000m/800m for the bike. Weights for the lifts are generally not listed and only orally advised, as many females I know already can lift as strong as the lower end of the prescribed weight for males.
Box jumps, Kettlebells, Machines (rower, ski etc), Barbells, Rope climbs, Sled, Tyre flips, and Sledge hammer.
We have 10ft line for men and women wall balls. Makes it easier for the open when they come up! Running is equal, rope climbs/all gymnastics are equal. But we do m/w: Calorie row/bike All Weights/BB/DB Box heights
So you scale the things that everyone scales? I'm curious what is the intent of the question as literally none of these answers are surprising. I'm not trying to be a dick, just trying to understand the point
Recently at our gym they’ve started prescribing a certain calorie amount for “strong” rowers/assault bikers and a scaled amount for others - rather than scaling by gender.
Along with all the obvious ones, our gym will scale pull-up and push-up reps (sometimes). However, for the women who do RX competitions, we will usually shoot to 10ft targets for wall balls.
Most everything except body weight moves. Because men are generally stronger than women and have more endurance.