“To Rx or Not To Rx” – That is the question.
Sounds easy right?? You have completed your foundations, you are in regular group classes, you are highly motivated, and this CrossFit thing is all about pushing yourself to your max. Thus, why not Rx?? Why not go for it?? The answer is simple. CrossFit, although a group thing, is actually all about the individual. It is all about working to your own individual maximum capacity. It’s NOT about doing the Rx weight! There will be days where below Rx is your max capacity. There will be days where Rx is exactly where you are. There will be days where you go beyond Rx. Each and every day is different and this is also a part of CrossFit. The exercises will vary, your energy levels will vary, your mood will vary, your experience will vary, your coach will vary, everything will be and always will be varied.
If everything is varied, how do I know what to do on a given day coach? Work hard during your warm up. Use it as a gauge to see how you feel that day. Are you ready to tackle the world or is it just one of those days where you need to sweat and re-energize?? Then, what are the movements? are you familiar with them? comfortable with them? These are all great questions to ask, but, the key one, the big one, the one that will improve you the most is going to involve understanding the workout.
What is the purpose of the workout?? Is the workout about intensity? Blasting your neurological system and muscular system to induce a neuro-endocrine response from the body? If so, the workout is probably meant to be under ten minutes. Thus, you want to push hard and safe in this domain. Example. “Fran”. Bob can do Fran Rx’d. 95lb Thrusters aren’t too heavy, he has good wrist flexibility, and he can do 5-10 pullups in a row without a band. Bob does “Fran” Rx’d and it take 14min because he gases out on the Thrusters, reaches failure on the pullups, and basically bit off more than he could chew. Was it a good workout? Bob would say yes because he was exhausted at the end. However, he has missed the purpose. The purpose was intensity. After talking with his coach, Bob decides next time he does Fran he will go lighter and he is going to really work on his pullups. 2 months later, “Fran” is on the board, and Bob is going to do 75lb Thrusters and Pullups. (he can now do 15 pullups in a row) Bob does “Fran” in 5:45 and collapses to the ground at the finish and wonders what planet he is on. He takes 20 min to recover and says, wow! That was intense. This is what “Fran” is all about. It’s not about going heavy on thrusters and suffering through pullups. We would rather see someone use light thrusters and a band for pullups and be between 4min-7min. If the workout is a strength based workout, you want to push to your limits in that area. If the workout is a chipper, something longer, you want to work in that domain. Each day has different objectives. Think about the big picture.
The Rx weight is not a standard, it is scalable for each of us. The Rx or prescription CrossFit doses out is to work at Max Capacity. Thus, if we push ourselves to our max each day, we all Rx.
THE LAST WORD
Whenever you consult your coach, know that they want to see you succeed, but, not just today. They are big picture thinkers who want you to train hard, recover properly, avoid injuries, and have fun meeting great people each and every day at CrossFit.