I recently went back and looked at the first workout I ever did that was CrossFit related. It was the mainsite workout on January 31, 2008 and I scaled every single movement using CrossFit Brand X Forum. The Rx'd workout is in black, my scaled version is in red:
Three rounds for time of:
225 Deadlift, 15 reps (95lb. deadlift, 10 reps)
15 Handstand push-ups (10 hspu's on 3ft. box)
15 Pull-ups (10 strict pull ups)
95 pound Thruster, 15 reps (65lb. thruster, 10 reps)
My time? 12:42
I had decent bodyweight strength to do pull ups, but anything with weight was awful. My notes after the workout were:
"First time ever doing CrossFit, trying to get in a good workout routine. Never liked doing big lifting but after feeling my lower back during dead lifts, can see the value in them."
People see me now and think I've always been decent at CrossFit. This clearly shows that I had a lot of work to do, but putting in the time and effort has paid off. Don't get discouraged if you're just starting off with CrossFit or if you've plateaued. Focus on building strength through linear progression and you'll see good things.
Do you remember your first workout? What was it? Did you scale?
