The RX - Wednesday, April 27th, 2022

The RX

What does RX mean?

We have a bunch of newer members and it’s been awhile since we’ve talked about the infamous RX. RX means as prescribed. When we program a workout, it’s written with movements ( all of which have set standards ) if the workout calls for weights, we will often add “RX” prescribed weights for that workout.

So what does it mean to RX a workout?

It means to do the workout as written ‘prescribed’. Which is more than just the weights that are on the workout. To do a workout RX, it means to do the exact rep count of the workout, with the weights (if the workout calls for weights) that were prescribed, and even more so, it means that you did each and every rep to the movement standard. ie) Every single wall ball hit the right height target, and every squat was below parallel.

CrossFit Kate aka. CrossFitter with a sign recently made a post which called into question whether or not RX should also include the time cap. An interesting thought, which has sparked a ton of different thoughts.

My two cents very. You can RX weights, and skills, RX movement standards, and in many cases also RX a time cap. The question lies in athletes capping out workouts because their going for the RX verse going for the stimulus of the workout. Take a workout like Fran as an example. If you RX Fran (21-15-9 Thrusters at 95/65 and Pull Ups) should the goal be to do that workout RX if it’s taking you 12 mins? No, athletes can finish Fran in sub 3 mins. This workout is meant to be fast (always with proper movement standards), but the goal with Fran for the majority of us, is to scale back the weights or the gymnastics skill and move well, move faster, then over time the goal is to increase weights, and or skill.

Now just to get confusing, sometimes for some workouts we will give you a longer time cap and tell you to go heavier, because the desired stimulus that day is heavy and slower. This is where our chalkboard briefings come in, when the coach is explaining the workout and what we want to see or achieve from it. We don’t expect you to know the desired stimulus for each workout, that’s part of the coaching.

When it comes to talking about RXing a workout, we don’t tend to look at a time cap as much when an athlete tells us they did the workout RX, but it’s an interesting thought that Kate has brought to light recently.

Now, as we talk about RX please know that we don’t expect everyone to RX every workout all the time. We fully believe in scaling workouts. Our goals are always quality movement first. As the standard and quality of a movement is there, we will encourage the weights and or skills to increase. But quality of movement over all else.

Wednesday, April 27th, 2022

Focus:

5 RM Back Squat

**once finished Back Squats, start loading Deadlifts

WOD:

3 Rounds for Time

15 Deadlift 225/155lbs
15 Ring Dips

Check back each night at 8pm for the next days WOD .
Contact us: Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5 Phone: (705) 444-0006 Follow us on Instagram @crossfit_indestri