The Meaning of RX - Wednesday, August 21st, 2024

The Meaning of RX

We make posts every so often about the RX. Partly to explain it, partly to remind everyone it’s more than just the weight or skill, and partly to remind you that it’s not the holy grail.

The holy grail of anything inside of facility is mechanics.

The RX is the prescription of the workout for the day on the board. The workout is written with a desired stimulus which is what the RX is based off, but the RX is more than just the set skill or the set weight on the board. The most important part of the RX is the movement standard.

To say you RX’d a workout, means that you did every single rep of the workout, and that you did every single rep of the workout to the movement standard. If it’s Karen for example, that means you did every single rep of the 150 wall balls, squatting below parallel, and hitting the 10 foot (for men) or 9 foot (for women) target with the 20 lb ball for men and the 14 lb ball for women. If you missed the wall, missed the target, or didn’t squat below parallel on any of the reps, and you didn’t no rep yourself and redo it, then it’s not an RX workout. And that’s okay! But you just can’t claim it as RX.

Fitness is measurable, but you can’t measure your fitness without writing it down, keeping track and being honest with yourself in the notes you take. If you’re not squatting below parallel doing Karen and you get a time of 7:31 and say RX because you did the weight, and the next time you do Karen you get a time of 8:15 but you did squat below parallel, you’re going to be upset with yourself, and wonder why you were slower. It’s because not squatting below parallel is faster. Less range of motion = faster speed. But while we use a clock in our workouts, we will never ever encourage speed over movement.

Always remember MECHANICS - CONSISTENCY - INTENSITY

MECHANICS = Moving well through the full range of motion of the movement
CONSISTENCY = Moving well through the full range of motion of the movement consistently .
INTENSITY = Moving well through the full racing of motion of the movement consistently and now try and go a little faster, lift a little more weight. But the Mechanics need to still be the same of the consistency of the workout. If not, you back off the intensity.

MECHANICS - CONSISTENCY - INTENSITY matter more than the RX every time.

Wednesday, August 21st, 2024

Strength Day:

15 mins to find a heavy Thruster (from floor)

Hip Thrusters
10 - 10 - 10 - 10
superset/ with Backwards Dog Sled Pull (AHAP)

Reverse Hyper 1 set of 15 reps

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