Im apologizing NOW. Sorry for the long reading. Hope you enjoy. A BIG question has been popping up more then once at our box lately. So i put this together for members to read and educate them selves. First off, CrossFit, by definition, is “Constantly varied, functional movements executed at high-intensity”. That’s all well and good, but really, it’s so much more than that. For me, CrossFit is so, so much more. • Community • Camaraderie • Challenging • Friends with similar interest It’s a community of like-minded individuals that are not afraid to challenge the status quo to better themselves. CrossFit is no longer just a physical location and a place to workout, it’s my family. A very, very large and rambunctious family that I wouldn’t trade away for anything. CrossFit is about learning how to eat better, feel better, and hopefully remain an ambulatory, functioning member of society longer than my pre-CrossFit life expiration date would warrant. CrossFit is learning how to control my body, learn some circus tricks, and appreciate being inverted. CrossFit is about slinging soul-crushing weights on my back and lifting it (over and over again, day in and day out). CrossFit is a workout that makes me question my sanity. CrossFit is my sport. There aren’t many sports where you can stand on the sideline and the next day know that you can be doing the exact same thing. Yeah, I love CrossFit and everything that it means to me. It’s who I am. Now back to the BIG QUESTION. What Does The Term RX Really Mean??? It comes from the latin word for recipe. Rx’d; as Rx’d: as prescribed; as written. WOD done without any adjustments. So when you step up to the board at the end of the WOD to give your coach your score, how do you know if you completed the workout “RX” or “as prescribed?” In order to complete a workout or WOD “RX”, each and every movement must meet the set standard with the weight prescribed at the number of reps prescribed. Example With the wallball weight prescribed, the hips must descend below the top of the knee in the bottom of the squat and the ball must touch the 10ft target. If the ball weight or the height of the target is modified, the workout is no longer completed “as prescribed.” Once again, if the movement is modified in any way, the workout is not Rx’d. Important things to consider going into the WOD • Am I able to perform full range of motion for this particular movement? • How did I perform the last time this movement was programmed in a WOD? • Can I maintain good form for all the prescribed reps at X weight or standard? • Am I able to perform full range of motion for this particular movement? • Do I have any flexibility issues that will put me at a higher risk for injuries for this movement? • Do I have any nagging pains or injuries I should take it easy on? • How has my sleep, stress, nutrition, and hydration been today and the last few days? What your coach and CrossFit Vis Vires wants is for you to complete each workout, perform all movements correctly with full range of motion, remain injury free, and accomplish your goals. Your coach is there to help you any way that he or she can. If you ask them to choose a weight for you, they will do their best to provide you with another point of reference to go off of. It will still come down to you actually trying the weight first to see how it feels. It’s a great idea to ask your coach to watch you perform a couple reps at a given weight to see if it will work for you in the WOD. By utilizing your coaches before the WOD to correct errors and spot inefficiencies, the only thing left to worry about once we say “3-2-1 GO” is pushing yourself to the best of your abilities. Always try to look beyond just your 1-rep max for a particular movement. It’s a good place to start, but it’s just another point of reference to help you make an informed decision. It’s okay to have days that don’t push the limits of your intensity, especially when form, range of motion, and fatigue are at play. It’s also okay to be fast every once in a while. If you’re constantly finishing near the bottom of the pack in each WOD, it’s probably a better indication that you are going too hard or too heavy. Now don’t be discouraged if you can’t do the workouts Rx…..yet that is. It’s simply a goal or target to strive for. One of the benefits of the CrossFit program is that it is infinite in the sense that 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 then 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. Again sorry for the long reading. Hope you enjoyed. Your CrossFit friend, -TIP-
Posted on: Wed, 12 Mar 2014 04:51:29 +0000
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