Rx or death.
Once upon a time, that was the mantra of me and a few other CrossFitters in the gym. Heck a t-shirt was even made with a skull on it and the phrase “Rx or Death” written on it. We meant business.
I am hearing this pop up again – not exactly in those words – but I am sensing that a lot of people are really focusing on being able to do more workouts “as prescribed”. I have addressed this issue in the past but I think it is important to go over… again.
Just so we are clear, let us define what doing a particular workout “as prescribed” – a.k.a. “Rx” – really means. Doing a WOD Rx means the following:
- You are using the assigned weights
- You are performing the movements to a STANDARD; full range of motion is required for EVERY SINGLE REPETITION
- Every single rep is completed
- Ripping your shirt off mid workout even when its 46 degrees in the gym (you know who you are)
I want to make sure that you all understand that the program we are using for our gym is an extremely advanced one that includes very technical lifts at relatively heavy weights. This is done on purpose, as we have always believed in programming for the best athletes, and scaling as necessary.
It is vital that everyone understands this fact, and understands that scaling is not any kind of indication of not being “fit” or not successfully completing a WOD. As I previously stated, these WODs are designed with a high degree of difficulty; therefore completing them with scaled weights, movements and/or repetitions is still something to be extremely proud of.
I want to remind all of you to place your focus not on completing WODs “as prescribed” but instead on something else I have previously discussed in my blogs: effort. Listen to your coaches and perform the task before you with every ounce of energy and effort you can muster. That does not mean blind aggression and it certainly doesn’t mean saying “Screw technique I am doing these 225# power cleans so I can say I went Rx dammit!”
CrossFit is weightlifting. CrossFit is gymnastics. CrossFit is running and other forms of cardio. All three of these sports individually are a great physical test for anyone, as they are skills that take a great deal of time to master. These activities performed irresponsibly can lead to injuries, which in turn lead to a decline in fitness... which I am pretty sure is not our intended result.
This blog is to remind all of you that it is mastering technique that should ALWAYS be your primary goal. Once that is done, than it is time to add weight – in manageable increments – and continue to perform these movements with that same technique. Once we are able to add weight and NOT LOSE that form, than we can consider moving faster. As strength and power gains continue to progress, I can assure you that the day will come when you Rx many more workouts than you scale! HAVE FAITH!!