February 14, 2012
Tues 14 Feb 12
By admin
in workouts
with 17 comments
Today’s Workout of the Day is:
AMRAP in 3 mins:
10 Wall Ball
10 Burpees
2 min rest
AMRAP in 5 mins:
30 Double-Unders
200m Run
2 min rest
AMRAP 7 mins:
21 Deadlift (100/70)
12 Box Jumps
6 Pistols
Post number of rounds for each to comments
Let’s talk about Rx ba-by.
Why is it important for you to record ‘rxd’? It’s something that the coaches stopped recording on the whiteboard a long time ago. Have you noticed? Is it something you think you’ll ever be able to do? Is it something you aspire for? Does it get under your skin to read it on the comments of others? How does it make you feel really? We want to hear from either ends of the spectrum.
Here is a great piece of writing that rings true in every CrossFit gym that exists which are you?
My view on Rx:
When I first started CF I didn’t have a clue what Rx was for a few months and didn’t really pay attention lol… After a while my focus changed and my aim was to try and complete a wod rxd.. I Didn’t care which one it was I just wanted to Rxd a Wod….This was the first bench mark for me – mentally, my first real goal in CF… there was always a big fuss made in the gym when you rxd your first wod.. for me it felt good, I felt like I had achieved something…The fact i was able to complete the workout… Doing all the movements/exercises and using the weights on the board that were intended for that WOD.
Honestly, when i check the site I still think to myself, can i Rx that, is it possible? Will it take me longer etc…
At times its confusing… Recently…I got 2 MU in a wod, then scaled cus i was struggling on the 3rd MU…I scaled to pull ups…I wasn’t sure what to do, rest a little longer and get 1 full round rx or scale to pull ups and get more rounds.. I also think it depends on the type of workout/outcome you want from the wod… More info on this from the coach at the start of the class would be good… Is there a right or wrong way to approach different workouts, how do you know when to try to rx it or when to scale?? Still learning..
Noticed the lack of Rx on the whiteboard, and the change from “rx” to “no scaling” on the comments…
Interested to hear what others think
Hey I think rx means different things to different people
. To me now it’s the minimum I expect from myself in a workout
But I still have to scale the occasional workout i dont have a problem doing this and have no ego i about it didnt rush into rx ing work outs when i started crossfit. I try to rx workouts so I can compare myself to elite crossfitter. As I would maybe like to compete one day and this a good bench mark
To others rx is an obsession and they refuse to scale I think this is stupid. And and bad example to follow. This usually leads to Bad technique and injuries and slow progress. The workouts usually take longer than they are designed sometimes defeating the purpose. An taking away from the true training effect. Sonic ur rxing wods and spend most or ur time looking at the bar then maybe you should be. The other side of this coin is people who don’t challenge them selves hard enough which isn’t likely to lead to injuries but u will not progress towards your goals. So the key is to find a balance. Asking a coach for advice.
To others Rxd appears to be an unachievable goal.
But what r u real goals is it weight loss? Getting fitter? Getting healthier?
If these r ur goals then I wouldn’t worry about rx’d.
I personally feel that it’s blown out of proportion it’s not a big a deal as I first though it
Was. not because I regularly rx wods but because after doing a year of crossfit and my level 1 cert
I understand the training effect is more important.
I think there is alot of confusion and it’s a good topic for coaches to discus with members.
Long winded but u did ask.
3min amrap : 2 rounds 3 wallball
5min amrap: 3 rounds 2 DU
7min amrap:1 round 3 pistols @100kg
should of scaled the deadlifts, felt light when i was warming up, but 100kg is alot for 21 reps for me anyway, wasnt thinking.
I personally find it hard to tell or at least used to find it hard to tell, whats too much or too little, and sometimes just do it Rx’d anyway because im not sure if its gonna be too heavy halfway through a workout and dont wanna make it too easy for myself. When i first started crossfitting in classes i always did feel a bit wick not doing it Rx’d, but now i dont really think about it if i have to scale.
3min amrap .. 2rnds 6 burpees
5min amrap .. 3rnds 24 du’s
7min amrap .. 1rnd 20 deadlifts
what i personally think about rx is that when i rx a wod i feel i get personal gain .. because i surprise myself that i can do it n it’s always a sign I’m getin stronger , tho there has been times iv wished i hav scaled because it’s been 2 heavy n I’m running risk of injury , so i have no problem scaling as I’m stronger n some lifts than others … as Niall said i used 2 think about it more a while back but now it dosent seem much a big deal , so that’s my thots on rx ba-by
I started CF 7 months ago and train 5 days a week. My goal was 2 do the wods rx’d after 4 months, but my over ambitious mind pushed me 2 do it faster. I was very happy with that result. Ofcourse there r still wods I can’t do rx’d but I always push myself 2 the limit, because I believe that it’s the most effective way 2 become fitter.
God yous people can talk lol.
When I do rx’d it makes me feel like I’m making good progress but when I don’t its also not a big deal as I will push myself to go faster. Therefore rx’d or not I always try to get the max out of my workout.
When I see people doing rx’d I say fairplay!!! Especially for all those strong women out there.
I see rx’d as a goal to reach when starting of at crossfit. It’s something that makes me realise what I need to work on and what my weaknesses are. Though in all fairness I do get a little annoyed or put off when something comes up that I can’t do rx’d, and haven’t been able to archive over the time I’ve spent doing crossfit. The likes of muscle ups, handstand pushups etc can be seen as an unachieveale movement for some, personally when I can’t do them in a workout and have to scale I feel like I’m missing out on something.
Though there’s no shame in scaling, as everyone is different and has different abilities, goals and needs. Sometimes hitting full rx’d every consecutive day cant overly be good for your body and may become to taxing for our system? So days of scaling and stepping back could be doing more good than bad giving us time to look at movement and get though a metcon nice and fast, meeting the needs of metabolic conditioning.
I guess it’s used as a guide more than anything, but as the same as anything it can have a positive or negative outcome. Crossfit is a strength and condition program, everyone is looking for gains and progress. Strength should rise through time and these are set goals for everyone to reach.
Heyy, you’ve really got people talkin!
Now you did say you wanted to hear from both ends of the spectrum, so here goes.
Think I’ve only ever rx’d twice which did admittedly give me a huge boost. Scalin works for me as it gives me a great sense of achievement when I actually finish a workout — in the beginnin I failed even to complete some work-outs but this rarely happens now. No crossfitter(can I actually call myself one?) should be embarrassed to scale as it is yourself you should be competing against. Over the months, although my weights are still below most/all peoples I have definitely got stronger and am lifting more and my endurance has also improved, though most things are still a mind game. I get a real buzz after every visit to the Unit and it makes me feel so good about myself.
P.S hopefully get down rest of week as now on half term —- amazin how much more energy I have when I don’t have to do a day’s work.
Tomorrow I’ll post what in my eyes Rx’d is then you can see if it matches what you are doing or if it’s similar to what you have put above
1st: 1Rd + 7 burpees
2nd: 2Rds
3rd: 2Rds + 10 box jumps
My first (and only) workout I Rx’d was a kettlebell WOD, must admit I did feel good about it. Generally I use the women’s weights for the WODs, but I’m planning on trying to bridge the gap in the coming months. Other than that I don’t think too much about the Rx WOD – it’s something for the pros to worry about
If I use today as an example, I would of loved to do a 100KG deadlift but realise I have a long long way to go before that ever happens, so it did not bother me that I had to scale to 35KG =) but I was able to RX the rest of the WOD so I definitely see this as an achievement, and a sign that I am improving. And when the day comes that I am able to RX FRAN I will have a greater sense of
accomplishment with the fact I could complete all the movements than the time it took to get there.
Definition as per CrossFit.com as Rx’d: As prescribed; as written. WOD done without any adjustments.
That’s it in one sentence.Workout completed with the weight,the movements,the equipment and the rep scheme as intended by the person programming it. It doesnt mean “I can’t do that workout”there is alot of benefit to scaling…it helps secure the intended training effect,the workouts are not just picked at random. A training week is part of a bigger plan,a bigger training cycle with a specific goal in mind,constantly varied to test you,me and every other member across multiple time domains and various skills/movements..CrossFit means different things to different people,some have the intention of competing others are just glad they found it and can consign the treadmill to the past. I have had to scale a few workouts recently..this has only highlighted weaknesses in my ability that I need to work on-this is a good thing and is a kick in the butt to become good at all things not just great at one or two things.Take “fran” as an example 21-15-9 thrusters/pullups..if the athlete has pullups but is going to struggle with 45kg thrusters the ideal solution is 35kg thrusters and attack the workout with intensity..all it does is highlight a lack of strength and this can be developed over time.In short scale if you need to..but know when to challenge yourself,have faith in the programming and trust in the coaches,patience in your progress and most of all enjoy training!
2rds
1rd + 30 DU’s
2 rds + 4 pistols
I’ve only rx’d a workout once. I still have a long way to go. There is usually something in every workout I have difficulty with but in saying that, I’ve got much stronger and feel a lot fitter. I scale to improve my technique rather than go too heavy and decrease the weight halfway through. When I started CrossFit I couldn’t even squat properly or do a box jump so it feels like I’ve come a long way!
I still aspire to rx more WODs in the future and have great admiration for those that do on a regular basis. I also admire those who consistently put in the effort and achieve their own personal goals.
well said tracy!! I’m sooo like you, just not as strong.
3 min AMRAP 2 Rds- 10 wallballs
5 min AMRAP 2Rds
7 min AMRAP 2Rds- 21 Deadlifts
Rx’d, weight for me is a goal which i will try to achieve eventually. I haven’t been doing Crossfit for long but I would look at the weight and then scale down so I can also achieve the correct form when I am carrying out an exercise. I feel if you get the range of movement sorted the weight will come eventually.
Personally for me Rx’d weight gives you a good idea of what you should be aiming for. It doesnt bother me that I am not able to do it for workouts and mostly I do scale the weights but it gives me something to want to work towards
1st AMRAP: 2 Rounds + 10 Wall Ball 7kg @ 10ft target
2nd AMRAP: 3 Rounds + 30 DU
3rd AMRAP: 3 Rounds + 3 Pistols @ 60kg