Rx: A Healthy Dose
By Ian Lavrovsky
As someone new to Crossfit, you are often exposed to a number of terms and acronyms that you may not have seen before. One of these is the notion of Rx as it pertains to a workout. To “Rx a workout” means to do the workout as prescribed, or to do the movements in a certain manner at the assigned weight.
It’s highly unlikely that you will be able to walk in off the street with no previous CrossFit experience and Rx all the workouts. Don’t view this as something negative. All workouts can be scaled, and that is one of most appealing aspects of doing Crossfit. If you scale appropriately, you will find yourself working and pushing yourself as hard as everyone else around you. The more you work at it, the more you’ll improve in form and strength.
At the same time, remember to be realistic. Don’t try and Rx a workout where you lack in a certain skill just because you’ve started to do other workouts as prescribed. Focus on getting full range of motion on all movements, and decrease the weight if you are struggling. Proper form is essential for staying injury-free.
Rx is great for goal setting and tracking your progress, but don’t let it be blinding. Avoid the mentality that you should always Rx a workout. At the same time, don’t put it on a pedestal as something you’ll never be able to achieve. Keep working hard and improving! And remember to record your workouts, so you can go back and see your progress.
Pose running seminar with Amy
When: Aug. 3 – 9:30a-10:30a
When: Aug. 3 – 10a-12p
Helen challenge finals!
When: Aug. 10 – 10a-12n
After party immediately following the workout!
“Strong!” Screening: Featuring Cheryl Haworth
When: Aug. 16 – 7p-10p
Ian meeting Fran for the first time a couple weeks ago.
Workout of the Day (WOD)
A. Clean & Jerk: 3-2-1-3-2-1
Every two minutes (start w 3, at 2:00 do 2, at 4:00 do 1; increase in weight as possible – ex 3@115-2@125-1@135-3@125-2@135-1@145)
B. As many reps as possible (AMRAP) in 8 mins:
3 C&J (@80% of heaviest C&J part A)
3 strict pull ups
3 toes to bar
…then 6 each, then 9 each, and so on, until time expires
Gymnastics WOD at 8p
A. Handstand Practice
B. Kipping Pull-up Progressions
C. 4 ROUNDS for QUALITY
5 Skin the Cat
10 meter Handstand Walk
And coming tomorrow…
A. Weighted barbell step ups: 8-8-8 each leg
B. For time: 50-40-30-20-10
Lateral jumps over cone