Wednesday WOD – 012313 – What is Rx?


“Presenting…the Wallball Twins!”

What is Rx?
Why is the WOD laughably impossible? Is Erik joking? I’m not joking, and it’s not impossible. Let me explain how Rx works.

For each and every workout, we, as coaches, prescribe a level at which we strive for you to perform each and every movement in a workout. This “prescription”, or Rx, is the level that we expect from our fittest and most advanced athletes.

So when you step up to the board at the end of the WOD to post your score, how do you know if you completed the workout “Rx” or “as prescribed?”  Let’s take a look at today’s workout for example: 100 Kettlebell Swings, using a 1.5 pood KB for dudes, and a 1 pood KB for the ladies, followed by 200 double unders and then a 300m row.
In order to complete this workout “Rx”, each and every movement must meet the set standard with the weight prescribed at the number of reps prescribed.

With the kettlebell weight prescribed, the kettlebell must start between the legs and swing to a fully locked out overhead position with the hips open, arms fully extended and in line with your ears. If the kb weight or the height of the swing is modified, the workout is no longer completed “as prescribed.”  Double Unders meet the standard when the rope passes under you twice during a single jump. If the rope gets caught on your foot during the second pass under, it is not a successful rep. Once again, if the movement is modified in any way, such as single unders, or if the number Double Unders is decreased, the workout is not Rx’d. Also, if the distance of the row is decreased, the workout is no longer Rx’d. If any single part of the WOD is scaled or modified in any way, the entire WOD is no longer considered Rx’d.

Now don’t be discouraged, embarrassed, or angry if you can’t do the workouts Rx…..yet. Rx is a goal or target to strive for. One of the benefits of the CrossFit program is that you can always strive higher. there will never be a point in your training where you will feel like you’ve “arrived.” There is always some area that needs improvement. If you’ve mastered pull-ups, work on chest to bar pull-ups. Once you’ve got those down to a science, work on those muscle ups, and the training doesn’t end there. As CrossFitters, our goal is to become well rounded individuals… so keep at it. To be good at anything, you’ve got to be willing to put in the time, effort, and hard work.  Just remember, it’s all a process. Fitness is a life-long journey!

1. Squat/Power snatch tech work
15-20 min (all below 70% 1rm, let your body and technique dictate the loads used for session, high speed/perfect form is focus)

2. WOD
For time:
100 kbs (1.5/1 pood)
200 double unders
300m row