Tuesday WOD – 061113



Hope for Cures, July 6th!
I know some of you have set up donation pages on the hope.crossfit.com site. If you are participating, please register on WCCF’s Event site: https://whaling-city-crossfit.theboxhq.com/events/wccfs-hope-for-cures-fundraiser-wod. If you haven’t registered in either place yet, GET ON IT!

What is Rx?
Love seeing all the new athletes in the gym!  Thought I would take this opportunity to re-post a blog I wrote awhile back on what “Rx” means. Original post here: http://whalingcitycrossfit.com/2013/01/wednesday-wod-012313/

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!

I’d like to add-on to that post.

As a beginner, we don’t want you worrying about how much weight you are doing for at least the first month!  It doesn’t matter if you are school teacher or a marine, everyone needs to take the first month (or more) and focus on getting the technique right, the mechanics of the various movements.  We have a progression for developing athletes that goes like this: Mechanics, Consistency, Intensity. This means that before you start stacking on plates and moving at the speed of light, we want to see you performing the mechanics of the move correctly and being able to consistently keep good, safe body positioning during those movements.  Once you have achieved Mechanics and Consistency, only then is it time to jack up the Intensity (either by increasing speed or load, or both).

CrossFit is about performing the common, uncommonly well. So take the time to learn, you will be amazed at the results.

1. 5X2 Pause Front Squats
(3 counts in bottom), heavy rest 90 seconds.

2. 7 minute AMRAP of:
50 Double-Unders