RX - Shall I ... ?

 This is where we WOD!

This is where we WOD!

 

 

Two letter that can mean the world to a CrossFitter: RX, standing for "As prescribed" means that a WOD was completed in with the given movements and weights. For most newcomers, getting the RX is out of reach. And that is the good part about CrossFit: As intense and challenging it is, it can be adjusted to any fitness level you could ever imagine. 
 
There is a bunch of body weight exercises beginner tend to struggle with. So we can replace a muscle up by a C2B, a C2B by a pull up and a pull up by ring rows, banded or jumping pull ups. Every movement has a broad range of variations from easy to superhuman - i.e. you start with push ups from the wall and end up with free handstand push ups in the gymnastic rings.
 
We also can scale by reducing reps in workouts, shorten the range of motion (knee raises instead of T2B etc.) and of course the weights. 
 
And then, there is two kind of person in every CrossFit gym: Typ A urgently wants to get that RX behind his name on the whiteboard. Understandable! But there is no point in seeking for it when weights are too high, technique suffers or even a risk of injuries exists. Another problem lies in missing the intended stimulus every WOD has. Example: Typ A goes for the RX in a workout that is short, fast and includes high rep pull ups. Typ A can string together a few strict pull ups, but isn't capable of the kipping or butterfly version you would actually need. So he spends most of the time standing around trying to recover from his strict pull ups - and misses out a lot of sweat and stimulus he could have gotten by going for a more suitable scaling option.
 
Typ B is a little shy when it comes to challenging himself. B always picks weights way below the RX, and way below his capability. By this, Typ B e.g. muscle cleans the bar all the way, not seeing a need for the explosive power clean that was prescribed. It's less tiring, sure, but that's not why we are here.
 
RX is something impressive, yes. But knowing how to scale properly is a skill as well. Think twice before you choose your version of a WOD. Without pride. Without laziness. Just give it your best.