Workout of the Day (WOD)

Tuesday 1/12/16

It seems as of late, especially with the boom of the CrossFit Games and more competitions locally that the Rx element has become more important in a CrossFitter's daily workouts. We can admit, we were all beginners at one point in time, and the first time we were able to Rx a WOD was a huge milestone. The Rx factor means we have gotten stronger, faster, or have built endurance, but what about after we've been doing CrossFit for a while? What about when we have been doing CrossFit long enough to Rx most WODs, but some still throw us for a tailspin with either a heavy load or a long distance?

It seems for many that having "Rx" written next to their name on the whiteboard is more important than skill, form, ability, or having the proper foundation of movement and strength. The cold, hard truth, though, is that having the Rx by your name should never be your number one goal in any given WOD.

Form comes first- QUALITY FOR TIME!!!!  Is your form being compromised? Especially when lifting heavy load. This is a great time to scale and choose a load where you can complete the workout with good form.  Now this doesn't mean move so slow that you're not hitting any intensity in the workout.  There is a balance, ultimately listen to your coaches and your body.  Train smart.

RX weights and times provide a baseline, they are not set in stone. Sometimes we will want you to scale the weights in the movement, sometimes we will want you to keep the weight but do fewer reps and there are times we will scale an athlete up in weight.  Most important understand, we want to be able to work up to these loads but it takes time, so be patient and listen to your coaches.

Even when scaling, make sure you are still getting a good workout- a WOD should never be “oh, too easy”

The most important thing is to challenge yourself but don’t stress yourself out. We are all working to be better, stronger and fitter. We all come from different athletic backgrounds and we all have different body types, strengths/weaknesses, and abilities. At the end of the day, you’re working to improve upon your own personal bests, not simply write “RX” next to your time. Keep your workouts logged, be diligent in your routine and get the most out of each workout.

Strength:
Shoulder Press
5 Sets of 4 Reps @ 80% 1RM

WOD:
21-15-9
Thrusters (Mx 75/55, Rx 95/65, FB 115/75)
Burpees (FB over the bar burpees)
pull-Ups  (FB C2B)

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