I get to have many conversations throughout the day with athletes about what to do, or what not to do in a particular workout. I really appreciate the athletes willingness to ask for advice here. The reason it is so important is because choosing to do a workout Rx’d is a big deal, and it shouldn’t only be a decision you make. Why? Well simple, the same reason you pay to come in and have us provide workouts and warm ups and nutrition advice and have a community of other experienced exercisers to surround you by, it is by all means a part of the package. I know, I know, but coach……..Look, everyone wants to Rx a workout and there are even times when you CAN and you still SHOULD NOT. Well why scale then if I CAN? Because there are other questions you must ask yourself, how long should this workout take me? Should I be able to do a particular number of reps unbroken? What you are strong enough to do the weight, but there are 30 particular reps for time of this movement? That surely doesn’t mean you should still go Rx’d. So asking advice often allows you to understand more of the purpose of the whole workout. I really try to make it a very clear point when teaching a class to emphasize the stimulus or the goal for the workout, but if myself or another coach doesn’t provide that kind of knowledge, please ask us! It is always a conversation worth having.
Keep in mind as our gym evolves and athletes including you hit new PR’s and our GENERAL FITNESS level increases, the workouts will evolve as well. Why? Even the best athletes in our gym need a stimulus that will continue to allow them to develop and do so with as little plateaus or sticking points as possible. So for many of you who are just waiting for the day when you can RX all the workouts……..go find another gym. I mean that with all honesty, not to spite you but to let you know that my job is to challenge and push you. When someone in our gym can walk in any given day and RX the workout with no problem, thats my fault and again remember how the workouts are derived……program for the BEST scale for the rest.
Take heart, this is a hard pill for many to swallow, you are not alone. I personally really get ticked off when there are things I can’t do and others can and its in a workout and yes, that happens. My goal as an athlete is to pinpoint or create those things as often as I need to so that I improve them so they no longer exist for me. You too have that goal, I hope, rid yourself of all weakness and the things you struggle most with spend the most time DOING, this my friends is called practice.
The point is this post is to help people realize that when you put your score into Wodify and you can’t put the Rx by your name, NEVER FEEL ASHAMED, NEVER FEEL DISAPPOINTED. That day you took time to TRAIN and DEVELOP that skill, if you came in with the idea to push yourself and give your best then you got better. Those that put the RX by their should surely be proud and not just because they can do “better” at a particular workout but because they helps us all realize where we can potentially be. All of us human, some train more than others, some have busier lives, more children, blessed with different genes but we are all running the same race here…..and its against time and life….not each other. You write Rx by your name when you can hit each movement as prescribed on the screen or white board if you can’t you simply put what you scaled and how…..this educates YOU and ME on how we can improve you abilities. It gives me figures to compare and visions of ways to improve us all as a community. Remember we come into the gym to improve, each day is not a test. We train all year then we can do fun things like local comps, half marathons, spartan races, the CrossFit Team Series, the CrossFit Lift Off, the CrossFit Open in order for us to TEST ourselves.
And always remember……….
From the people like myself that teach people HOW TO TEACH this stuff…….
SCALE MORE, MORE OFTEN. The results follow at a faster rate.
KB swing x 100 (Russian) 70/53
Ring Dip x 50
Box Jump x 100 (MUST STEP DOWN EACH REP) (24/20)
Ring Muscle Up x 15