posted September 01

    A lot of people have been putting pressure on themselves to Rx the WODs. I understand this. Everyone wants to see that little star up next to their time. It means something. It signifies that you can run with the big dogs. But are you really ready? I want you to want to Rx. It’s a great goal to have, and you should try to Rx whenever you are able, but there-in lies the rub. Are you able? Are you able to do a prescribed weight in a resonable amount of time? If you struggle with this weight will your body be ok to work out tomorrow? Are you able to have solid form and not be on the verge of hurting yourself, or others around you? Are you able to complete full range of motion on every rep with the prescribed weight? If the answer to any of these is NO then maybe you’re not ready to Rx this workout. But that’s ok. At Crossfit, we are concerned with 2 things: intensity and progress. As long as you are pushing to your limit and continuously improving, than we are happy. If today you are averaging around 90% of the prescribed weight but 2 months ago you were only at 75%, then you are crushing. Keep up the good work. You’ll get there soon enough. Remember: Rome wasn’t built in a day.

    Now, for those of you who are consistently doing the WODs with prescribed weights and movements, there are some fundamentals to review. Just because your bar has the prescribed weight on it does not mean you are automatically Rx-ing that movement. Are you doing the lift with a decent amount of proficiency? Are you completing the full range of motion on every rep? Are you handling the weight in a safe way, both for you and for those around you? If the answer to any of these is NO, then you are not Rx-ing the WOD. If you start out a chest-to-bar pullup WOD with good C2B pullups, but 2/3 of the way through you’re not really hitting your chest off the bar, you are not Rx-ing the WOD. If your arms are not locking out every single rep of any kind of pressing movement you do, you are not Rx-ing the workout. If your thighs touch the floor during a push-up and your chest comes off the floor before the rest of your body, you are not Rx-ing the WOD. If your hip crease is not below the top of your knee on every single squat, you are not Rx-ing the WOD. Get the idea? So the next time we call you out on poor range of motion, don’t say we didn’t warn you. As I said before, we have standards, and so should you.

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