Whats This Rx You Speak Of?

What is this Rx you speak of? Rx, meaning ‘as prescribed’ and a derivative of the latin for recipe, tells us the what the workout weights and standards are. This is usually an upper limit to what weight is to be used during the workout and the specific movement standards. Rx is more than weight. Its about performing the movement correctly, consistently and adding the weight when the time it right. Its a promise to yourself you are doing it right before to add another variable. Its about preforming gymnastic movements correctly. A partial repetition in a sit up is the same as a partial rep in clean. And will be called a no rep if noticed by a coach. If you complete the WOD with the Rx weight on the barbell, that is great! But if you need to do singles instead of doubles, or press ups from the knees then there is no Rx on the board for your score. This may seem harsh, boo hoo! But it is the way it is. Why is it the way it is? – We want you to get better. By doing the movement to the correct standards you will get better. A properly performed press-up is the gateway to pull ups. Pull ups are a gateway to catching that elusive squat snatch. Being good at one thing is fine, admirable infact but why not get better at several things that can help each other. – We want the scores on the board to mean something. If you have put an Rx on the board by your workout congratulations. However if you have not genuinely performed that workout to the weight and movement standards you are selling yourself short. You are also not being fair to your fellow fitness freaks. We all look at the board and see where we are. Its natural. And if we are all sensible about it our position can help us all gauge how we are progressing. It also helps with programming. If there are lots of Rx scores then we are happy as coaches. People are getting better. Pat on the back. But if this is not a true reflection of the progress in the box, programming becomes skewed. Rx weights get heavier, movements get more complex, and durations of certain workout my change. ‘As Prescribed’ or ‘Rx’ can be a goal but not ‘the’ goal. The goal should be to move safely and properly to enable quality of movement and then the intensity can happen: The Weight; The Reps: The Duration. We want you to be able to do the workout to the best of your ability. But most of all we want you to be able to workout for years to come and still believe that progress can and will be made. Remember that only perfect practice make perfect! Improve the movement, improve the skill, improve the efficiency, improve the work done, improve your fitness. In the same way ‘fast and sh*t is still sh*t’! If chasing the Rx on the board is your main goal then you may be looking at things the wrong way. And also you may be changing the intended outcome for the programmed workout. An Rx’d Fran is always an achievement. But if it lasts 12+ mins then the whole idea of the workout is lost. Fran is meant to last less than 7 mins. Originally designed to emulate a Gymnastic Rings routine of a couple of minutes. So when you are taking 10 minutes more to complete you will be changing the intended stimulus the exercise had intended. Scaling is for pussies! So why bother with Rx figures for a workout? Well there is a place for giving you a guideline of what might be expected from you. It also is imperative you work with your coach and decide a weight that will give the desired work output for the WOD. Scaling is what makes Rx’ing a workout possible. Scaling well does not inhibit progression, it is the way progression happens. Incremental steps to consistency at movement at a certain weight or speed will ensure it comes a skill that sticks. But this should not be a reason to sandbag! We want you to develop in your fitness and skill base. This can only happen if you are honest with yourself and those around you. Your fellow crossfitters and coaches. So please Rx/Scale responsibly.

Comments are closed.