My Manila Throwdown 2015: Staying Scaled

"Are you doing RX or Scaled?"

This is a common question usually asked on a daily basis within the CrossFit community. For every WOD or "workout of the day" in CrossFit, recommended movements and weights are given. But sometimes, if you cannot do them as recommended, then you will have to scale down... Unless you are such a badass that the WOD is too easy for you and you'd prefer to scale up (also known as RX+).

My Quick CrossFit History

I have been doing CrossFit inconsistently for more than a year now. I say 'inconsistent' because I cannot really claim that I have been sticking to the CrossFit methodology when it comes to my training program.

Initially, I got exposed to strength training using compound lifts which is more inclined to the powerlifting discipline when I enrolled in Eclipse Gym 24/7 Fitness Center at Mabini Branch on August 2013.

My very first official CrossFit experience in an affiliate was when I tried out the bootcamp sessions at CFMNL Libis (now known as CFMNL Eastwood), when they offered classes at a discounted price around September 2013. These served as my conditioning training plus the strength training I do at Eclipse Gym.

I truly became part of a CrossFit box when I discovered CrossFit Mad Minute in Yakal St., Makati City on February 2014. So far, I am enjoying the company of the company and this box has the best head coach ever (Shout out to Coach RJ)!!

Manila Throwdown 2015

As of the moment, the CrossFit Games Open  has just concluded and the 5 Open workouts often looked out by everyone in this exciting world have been completed by all those gutsy enough to let their bodies endure the pain of these WODs. 

For the first time this year, HQ has included a Scaled division along with several other changes which opened the doors to athletes who are not yet in the level of those CrossFit Games competitors but would like to participate and see how they would rank worldwide.

At the same time, a similar competition is also being held in the Philippines known as the Manila Throwdown. Just this year, it has became part of the Asia Championships wherein this competition is now also known as the East Sectionals.

Last year, Manila Throwdown 2014 had three categories per gender: Small RX, Medium RX, Big RX. It was my first ever CrossFit competition wherein I joined the Small RX division, finished 12th at the Qualifiers but eventually got the 4th spot on the Main Event (so close to a podium finish!).

This year, there are still three categories for both male and female: RX, Scaled and Master. Obviously, I can only choose between doing RX and Scaled and, yet again, I chose to do Scaled. There was a lot of push and insistence from my fellow CrossFitters for me to do RX but I have firmly decided to stay scaled.

After the 5 grueling workouts, I barely made it to the Top 22 out of 65 for the Female Scaled to qualify for the Manila Throwdown Finals or the East Sectionals! 

Not sure if I am happy with the result but somehow, I expected more from myself. Then again, I was not really that motivated to make it but I did want to at least qualify just so I can prove to myself that I can do it. I did not really have the chance to redo some of the workouts so I did okay in the workouts and got an 'okay' outcome. This is for the reason that I won't be able to participate in the actual event considering its schedule conflict with Boracay International Dragon Boat Festival 2015. 

Hopefully, next year, I will be stronger and fitter than ever and will still be able to qualify. I still can't really decide yet now if I'll go SCALED or RX next year (though it's my goal to be strong enough for RX next year). The thing about CrossFit is that because it is growing so fast, people are getting stronger and the movements are evolving.

Anyways, I decided to list down my reasons on why I stuck to SCALED this year:

1. I am so far behind with my goals

Comparing my fitness level today and last year, yes there were improvements but it feels like I am just so behind! Maybe I am expecting too much from myself but there were so many things that I expected to should have achieved today but did not.

Looking back last year, there were so many things that happened to me, which led me to keep resetting back to where I started (almost): my back injury and my parotidectomy surgery. What was worse was that they ocurred during my bulking phase so somehow my bulking got messed up at some point.

After I have recovered from my surgery, I had about a month to train for the MNL Powerlifting so my training was mostly for powerlifting with no conditioning at all.

I was only able to really do CrossFit again (with oly lifts and metcons) a few months after being able to gain control on the many changes in my life, including my change in career path. Almost at the same time, the CrossFit Games season has commenced.

Now, heavier and not properly bulked up, my conditioning and endurance have decreased and my lifts did not seem to have gone up, considering that I should be lifting heavier weights now since I have put on more weight. This means I would have a lot of cleaning up to do with myself.

2. I want to do the workouts in the best possible form

I have so much to work on in terms of my form when it comes to the lifts and the gymnastics moves. It is often that the issue with CrossFit is that we tend to push ourselves too much into the workout without realizing that our form is starting to suck. And sometimes, I am guilty of this.

With the intensity in the CrossFit workouts, it is still best to stick to the movements and weights that won't make you lose that proper form. And I guess that is what I am aiming for, to minimize that risk.

For example, I wanted to try to do RX for 15.1 for Insurrecto Open. Though I can power snatch 75 lbs, my form is still so bad in such a way that I have to press up when the bar goes overhead. With this realization, I swallowed my pride and scaled it down. Proper form all the way or I will not do the workout.

3. I need to focus on a more upright form

Getting used to a low bar back squat was definitely a drawback when doing CrossFit. Olympic lifts require one's form to be more upright in order to keep the bar well-balanced overhead and in order to properly catch the bar on a full clean (ass to grass!) and easily stand up.

It will definitely take me a long time to adjust to an upright form when it comes to my squats. But I have to start soon and I will have to let go of the weights and focus on the proper form.

4. I need to gain more muscle mass

Let's face it, one has more potential to get strong in CrossFit when he/she is bulkier. I am not really sure how to put this right but the strongest CrossFitters are those with a lot of muscle mass and... heavy? 

Not only will that athlete be able to find it easy to do metcons with heavy weights but considering that a typical WOD has metcons, everyone can be almost at par when it comes to conditioning and endurance regardless of how heavy you are. Just a touch of great mobility, the right amount of gymnastics skills practice and a strong engine, then you have a top CrossFit athlete.

CrossFit is not weightlifting so there is no weight division. If you are a 50 kg lady, you will have to compete with a 60 kg woman who can obviously lift heavier weights than you. Not all the time, I know, but we are talking about competitive level here. 

5. I have to leave my ego behind

This is the primary rule in CrossFit. There will always be that someone who will be so much stronger than you in some aspects of fitness. And I have to face it: I simply just can't do RX yet (and a lot are disagreeing with me haha!).

I admire those people who have decided to do the RX workouts. I wish I would be gutsy enough to do them too. But if I can't even win or excel in the Scaled division, why bother going up a higher division?

I am pretty sure a lot would say, it should not be about winning or losing; it should be about challenging and pushing yourself. It is all about the experience, the things you learn and the things you discover about yourself.

Yet I'd like to think I can achieve those by staying in the Scaled division. Joining the Throwdown is already that step for me for me to challenge myself. Scaled workouts are challenging, mind you!

6. I just can't do all RX movements

Yep. That's actually it. I can't do a proper 75-lb snatch (without pressing up), no chest to bar for me since I can't have my chest touch the bar yet, I can only do kipping handstand push ups with an ab mat and I definitely don't have my muscle ups yet.

Well, I can just suck it up, say I'll do RX and try my best to do the movements until I get 1 rep or I post a score of 0. But I decided not to; not this year. Maybe when I have gotten back again to a legit CrossFit training program (which I am still figuring out how to do exactly.)

Anyways, when I first joined the Manila throwdown last year, I did not even know how to do double unders. I just had to push myself to learn it since the 14.1 WOD required that somehow difficult skill. But somehow, that move is different from these more advanced moves since the chance to get an injury is less likely. The risk to get an injury is just not worth going for RX knowing I still really cannot do it. The good thing is, I am starting to know which movements I should learn practice in order to soon be good enough for RX (how my chest would touch the bar in pull ups, muscle ups, snatches and many more!).

7. I'm not in a rush to do RX

Sometimes, I do RX workouts in our box, sometimes I don't. But when it comes to competing, I don't feel the need to go for RX. I am vying for it but if I do assess myself, I am just not ready yet.

There is that pressure that wherein people would say, "Shouldn't you be doing RX? You've been doing CrossFit for a long time now." Or, they'd just tease you that you're a sandbagger (LOL!). I kind of get where they are coming from though.

But we must take into consideration that even though CrossFit is part of our life, we still have different lifestyles, careers, life and fitness goals and priorities.

Some people get into CrossFit with just wanting to improve their lifestyle and be healthy. Some people are already athletic and have fitness background that they found it easier to get really good at CrossFit and be competitive despite doing it for a shorter time. Some really take CrossFit as their sport, making it a goal to prepare themselves every year to compete.

For example, if I would want to really be strong in CrossFit, I'd definitely need to spend more time really working on my olympic lifts, mobility and gymnastics. Not to mention have a great diet and amazing recovery. There's just too many aspects of CrossFit that must be taken into account especially when you want to go competitive.

Unfortunately, I can't fully focus on these because aside from still adjusting in my new work and I also have dragon boat as a sport. But if I do want to someday go RX, I NEED to make time and be aware on the things that I need to work on.PLUS, I still have a dream to intern in my box and become a CrossFit coach someday (I just can't finish reading that L1 article yet!)

I am still young and if things would go well in my life, I would definitely go for RX someday. I told myself I'll aim for it next year but sometimes, it would occur to me, what's the hurry? The scaled movements are challenging enough already.

I know a lot of people would probably disagree with my reasoning. And what is the point of this blog post anyways? To explain myself why I did not go for RX? Actually, I just wanted to show of my throwdown pics last year, sort of a throwback thing. Or maybe I am also saying that it's okay not to go RX and that does not make you less of a person or athlete. 

People will probably have their personal reasons why they would go for RX or Scaled. CrossFit has an exciting community and that is the main reason I fell in love with this crazy thing.

So what if you want to do win in Scaled first or you just want to join for fun not caring if you will win or lose? Just enjoy CrossFit and support everyone! :)

Photo credits to Ronald Alava, Aids Tacson and Mimi Abesamis.