How it all works: Shapesmiths Coaching & Programming Part III

Written By Lee Steegles

At CrossFit Shapesmiths, one of our core coaching values is simple: we don’t judge potential.

Everyone comes in with different goals. That might be losing 30 kilos, improving health markers like blood sugar, or even preparing for competition. Whatever the goal, our role is not to judge whether it’s possible but to support you in building belief and setting clear, realistic steps to get there.

When it comes to CrossFit, progress can be tracked in three key ways:

  • Numerical: improvements in weight lifted, reps completed, or workout times

  • Technical: better movement quality and form

  • Consistency: showing up regularly and making fitness part of your lifestyle

These three areas together help keep your progress moving in the right direction.

Why Workouts Get Modified

Scaling or modification is one of the biggest parts of what we do. It’s not about making things easier, it’s about preserving the intended challenge of the workout.

The long-term goal is to help you work towards completing workouts “as prescribed” (Rx). But along the way, a properly scaled workout ensures you’re still hitting the right level of intensity and getting fitter, while avoiding unnecessary risk.

When modifying, our coaches follow a two-step process:

Step 1: Understanding the intent of the workout

  1. Target Time Domain: how long should the workout take?

  2. Target Intensity: what pace should you move at?

  3. Target Movement Patterns: what movement skills should be developed (e.g. squat, hip hinge, press, pull)?

Step 2: Considering your individual needs

  • Limiting Factors: what aspects of the workout challenge you most?

  • Impact on Intent: would doing the workout as written prevent you from achieving the intended outcome?

  • Safety Precautions: is there any part of the workout that could cause injury?

Example

Workout:
21-15-9 for time

  • Deadlifts (85kg/65kg)

  • Bar-facing burpees

  • Target Time Domain: Around 5 minutes or less

  • Target Intensity: Very high – this workout is designed to be fast and intense

  • Target Movement Patterns: Hip hinge and moving from the ground to standing with an added jump over an object

How modifications might look for different members:

  • If your 1RM deadlift is 100kg, lifting 85kg repeatedly at high speed won’t work. Reducing the load keeps intensity where it should be.

  • If you struggle to hold safe positions when deadlifting from the floor, we might elevate the barbell or switch to kettlebell swings.

  • If conditioning is your limiter, reducing reps to 15-12-9 helps you maintain intensity without losing the workout’s intent.

  • If burpees feel unsafe or too slow, you might do squat thrusts and step over the bar, keeping you moving and safe.

The KEY Takeaway

Your workouts are always adjusted with a purpose – to get the best out of you, keep you safe, and help you progress over time. At Shapesmiths, we believe in your potential and provide the coaching, structure, and support to unlock it.

Stay tuned for the next part of this series: The Last Word on Programming and Getting Better at CrossFit.

Lee Steegles
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How it all works: Shapesmiths Coaching & Programming Part II