There’s a certain website (blog) out there that is CrossFit directed and truly aims to tell things as they are. I love this site, but the language and connotations used would make even Joe C. blush, so I am making an attempt to edit an article written regarding doing CrossFit WODs “RX’d” and intensity. I’m sure if you search for like a minute you could find it online, but I’ll maintain my stance on keeping my site “work and family safe”…for the most part. This article also ties in nicely with my own post from earlier this week.
Remember, this was not originally written by me, but I’m sure you can hear me saying it:
“To Go RX or Not?...or "It's All About Intensity”
So, you say you RX’d that WOD? Awesome job….wait, it took you how long? Should you really have done it that way, then? Does “RX” really matter? Yes, CrossFit is about intensity, but if you began a WOD at the 6AM class and yelled “DONE” at the noon class, maybe you had no business going RX. All because you wanted “RX” next to your name? Really?
Intensity is probably the most recognizable aspect of the CrossFit charter, which includes mechanics and consistency. Since intensity is relative to what you are capable of, please don’t get ahead of yourself and try to do something that is going to slow you down to the point of turning it into a 1RM strength session for 150 reps! According to Pat Sherwood in the CrossFit Journal:
“Intensity, as we define it, is exactly equal to average power (force x distance / time). In other words, how much real work did you do and in what time period? The greater the average power, the greater the intensity. This makes it a measurable fact, not a debatable opinion. Intensity and average power are the variable most commonly associated with optimizing favorable results. Whatever you want from exercise comes faster with intensity. It’s not volume or duration or heart rate or even discomfort. Do more work in less time (without overdoing it), and you’ll get fitter faster.”
So, why are you resistant to scaling? Pride and ego. The downfall of many. You have to ask yourself: “Who am I competing against every day in the box? Those that finish everything RX faster than those who scale? If that isn’t you, don’t go nuts and try to use loads or perform movements that will slow you down and impede your progression. You are ONLY competing against you, after all. Intensity is a truth only you will know, based upon your output.
First of all, there is nothing wrong with scaling. Everyone needs to check their egos. I still want to inspire you to flip the switch and go all out, but if that means you bite of more than you can chew and take way too long to finish the metcon, you are missing the point entirely.
Intensity demands you identify the ranged time domain based upon your coach’s intentions in the programmed WOD. Knowing your capabilities (with guidance from your coach), select loads that will allow you to complete the WOD at full intensity relative to the intent. That’s why coaches like WODs with time caps. If it takes you 3 hours to complete “Eva”: stop, punch yourself and go train for marathons instead.
This stuff goes both ways. There are athletes who, when a coach suggests they should go heavier on a WOD, choose to do it RX’d instead. I have been guilty of this. I want to do it as RX’d so I compete on a level playing field with everyone else in the box. Unless it’s an actual competition, that is dumb. Listen to your coach. You can do a metcon anywhere, but you can only get CrossFit coaching at a CrossFit affiliate. I pay for the coaching, not for the workout.
Either way, when a coach suggests you scale and you don’t like it (because you want to do it RX’d): do what they say anyway. They know what they are talking about and they know your capabilities. If you want to prove them wrong, destroy that WOD at the weight they told you to use and do it with a level of intensity that will make the coach say, “Damn. I should’ve let them do it RX’d.”
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Workout Of the Day
A.) 1 Push Press + 1 Push Jerk
*Build quickly to establish a 1RM in 12 minutes
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B.) AMRAP in 12 minutes:
150 meter row
20 KB Swings (HEAVY)
35 AbMat Sit Ups
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7PM on the run
The Whiteboard
Get out your reading glasses!
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Workout Of the Day
3 Rounds for time:
400 meter run
20 Pull Ups
15 Burpees
10 HSPU
+
400 meter run to finish
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Joe C.
KW
Danielle(s)
Kevin N.
Joe B.
Results
You.
That’s first and foremost who you should be concerned with when you enter here.
YOU!
Not the person next to you, not someone’s name on the whiteboard who was in earlier in the day, and not what someone will do who comes in after you.
Sure we can all look at the board and feel good that we “beat” someone else’s time, but deep down inside you need to make sure you performed as best as you could and to the standards that I’ve instructed upon and everyone else is looking for.
And by no means can you measure your success against someone who has scaled or modified, as happens a lot. Don’t get down because someone bested your time but did KB Swings instead of cleans due to a wrist injury. Conversely, don’t grow an ego the size of a watermelon because you finished before someone else, but did your squats like THIS.
Scaling needs to occur to make WODs safe, efficient, and intense enough for everyone. But by no means should this mean that our form goes down the drain.
We all know what good form and technique is for, and believe it or not, it’s NOT to say you’re better than someone else.
It’s for your success.
For your safety.
For your fitness to improve.
For the betterment of YOU!
Measure your successes against YOU and you’ll be better off in the long run.
(Don’t worry, I won’t program a long run.)
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Workout Of the Day
A.) Snatch
5 X 3 reps @ 70% of 1RM
*60 seconds rest between each set
**NOT Touch-and-Go
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B.) 4 rounds for total reps of:
3 minute AMRAP of:
30 Overhead Squats (65/45)
30 Double Unders
*Rest 2 minutes between rounds
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Oh Mai!
Results
Workout Of the Day
A.) Back Squat
1 x 20 reps
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B.) For Time:
30 Box Jumps
30 T2B
30 Shoulder-to-Overhead (135/95)
1000 meter row
*20 Minute Time Limit
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Dads: Also come in handy when working on handstands (Grace & Mike F.)
Results
Workout Of the Day
A.) Deadlift
4 X 5 reps touch and go
*Controlled descent to the floor
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B.) 4 rounds for time:
3 Power Cleans (185/100)
15 GHD Sit Ups
25 Wall Ball
*20 Minute Time Limit
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Jacquie does "Jackie" during yesterday's Mother's Day Benchmark
Results
Only the female named WODs will be in the bucket. Come on out and join in the fun!
9AM Sharp
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Caroline looking strong during "Grace" yesterday
Yesterday's AMRAP results (sorry, forgot to take a pic of Grace results)
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Please note:
Tomorrow at the 6:30AM and Noon classes there will be a substitute coach. Please respect this person's advice and coaching as you do mine.
The 7:30AM class is CANCELLED!
Workout Of the Day
A.) For Time:
“Grace”
30 Clean and Jerks (135/95)
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B.) AMRAP in 12 minutes:
220 meter run
15 Box Jumps
10 Burpees
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Dave & Mike F.
Results
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TOMORROW:
"MOTHER'S DAY BENCHMARK"
Only "The Girls" in the bucket
Workout Of the Day
A.) Power Clean
5 X 2 @ 75% - Touch and Go
* Rest 60 seconds between sets
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B.) “Diane”
21-15-9 reps for time of:
Deadlift (225/155)
HSPU
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Jen
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Results
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Special "Benchmark Sunday" this weekend featuring only 'The Girls' in the bucket in honor of Mother's Day!
