Balancing the Workout Field: Innis.Fit’s Approach to Scaling and Modifying Workouts

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Published on: October 28th, 2023
Updated on: November 1st, 2023
This article is in categories: Fitness | Guide

At Innis.Fit, diversity is our strength. Our workout cohort is a vibrant tapestry, woven together with individuals of varied fitness experiences, ages, and genders. We believe in celebrating these differences and ensuring that everyone gets an equally effective workout. Through our unique approach to scaling and modifying CrossFit exercises, we aim to balance the playing field, so whether you’re a seasoned athlete or just starting out, you’ll feel both challenged and empowered. Following is as how we’ve tailored the CrossFit model to cater to every member of our diverse fitness family.

. Weight Ratios:

  • Barbell Lifts: For many benchmark workouts and in the CrossFit Games, women’s weights are often set at roughly 65-70% of men’s weights. For instance, if a male benchmark includes a 95lb thruster, the female counterpart might be 65lbs. At Innis.Fit, workouts are usually programmed at a 70% weight variance for females compared to males.
  • Dumbbells and Kettlebells: The same approximate 65-70% ratio often applies. If men are prescribed a 50lb dumbbell for a movement, women might be prescribed a 35lb dumbbell.
  • Medicine Balls: For wall balls, men might be asked to throw a 20lb ball to a 10-foot target, while women might use a 14lb ball to a 9-foot target.

2. Cardio Ratios:

  • Running, Rowing, and Biking: Distances or durations are typically the same for both genders in CrossFit settings. If a workout prescribes a 400m run, it’s the same for both men and women.
  • C2 and Assault Bike Equipment: CrossFit generally doesn’t differentiate between male and female athletes in terms of caloric requirements on machines. However, at Innis.Fit, when pulling on rowers and ski ergs for calories, there’s an 80% cardio variance for women compared to men. We have found this approach to equalize the field.
  • Jumping: Movements like double-unders with a jump rope or box jumps are typically standardized across genders, though sometimes box heights might vary (24 inches for men and 20 inches for women in many workouts).
  • Swimming: Distances are the same for both genders.

3. Scaling Options:

While CrossFit emphasizes the importance of scaling workouts based on individual capabilities, not strictly gender, Innis.Fit takes a nuanced approach. Both men and women at Innis.Fit are encouraged to scale weights, movements, and distances to align with their fitness levels, injuries, or other specific needs. One unique aspect of Innis.Fit is its focus on cohort dynamics. While the workouts might be programmed with certain ratios, the coaches encourage equalizing these ratios based on the specific group dynamics, ensuring everyone is both challenged and comfortable.

It’s essential to understand that these ratios, whether in CrossFit or at Innis.Fit, are derived from observations in competitive settings and are meant to provide a balanced competition field. They aren’t prescriptive for every individual’s training but rather offer a framework for standardizing workouts in broader settings. Always consult with fitness professionals and listen to your body when determining appropriate weights and intensities for workouts.

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I am a software designer and content creator at Innis.Fit, where I dedicate myself to combining my expertise in technology with my love for fitness. As a former high school athlete, my journey has taken me from the competitive fields of CrossFit and baseball to a broader mission of inspiring and enabling others to achieve their fitness goals. I also contribute extensively to our platform's content, sharing insights, tips, and personal experiences that resonate with our community. My commitment to fitness is a personal ethos, one that I live out daily, aiming to inspire those around me to embrace a healthier, more active lifestyle.

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