Posts Tagged ‘workout’

To Rx or Not, That Is The Question!

CrossFit Rx StoneWay CrossFit WOD

Should I Rx?

When you started CrossFit, how many of you had no clue was “Rx” meant?  Exactly!  None of us knew what “Rx” was when we were noobs!  If we did, we would probably try to “Rx” everything. The question is: SHOULD we try RX’ing everything?  Absolutely not.  My point is that as CrossFit is becoming more and more popular, and that everyone and their brother is wanting to do CrossFit, most are skipping the basic fundamentals.  They see guys and girls doing “muscle-ups” so they think they should do them.  Again, absolutely not.  The best example I can provide to anyone wanting to be “Billy Badass” at StoneWay is that of the fourth grader wanting to skip grades so they could be the “cool eighth grader” and be will the older kids.  Fundamentally that doesn’t make sense, right?  That kid isn’t even on the same maturity level, nor is he capable of starting algebra when he hasn’t even mastered division.  That is exactly how it is when you jump right in with CrossFit and try to “Rx” everything.  Your body physically isn’t at that maturity level, but with patience and practice all the fundamental movements will prepare you for more volume in your workout.At StoneWay CrossFit we have two options for our workouts: WOD A) and WOD B).  A) is for our athletes that are 6 months or older at CrossFit (but especially here at StoneWay CrossFit) for that length.  This is not by any means indicating that just because a member has been at the box for six months that they can “Rx” everything.  What we are saying is that this is the time when they can start to think about it.  WOD B) is for ALL our newest members, six months and younger.  This workout, however, is titled differently: We call it “Rx-Lite”.

“Rx-Lite” can be easily misunderstood as being easy but this is very far from the truth.  In our CrossFit workouts there are 3 factors to consider — the movements, the repetitions and the amount of weight prescribed.  Everyone’s workout will be the same in class for any specific day; the only things that will change for individual athletes is the repetitions and the weight.  (For example see below)

Example:
A)
“Fran”
21-15-9
Thrusters, 95/65
Pull-ups

B)
“Rx-Lite”
“Fran”
15-12-9
Thruster, 65/45
Pull-ups (Use band, jumping or ring rows)

The rules of “Rx-Lite” go like this:  If you are 6 months or younger this will be your workout description.  If you ever come to the point where you feel that “RX-L” is easy, then your coach will tell you to go harder because there is ALWAYS a way to make it more grueling.  If “Rx-Lite” is easy, you are doing something wrong. Every workout the rep scheme will be different from A) but you don’t need to worry about that.  If the weight you are prescribed is too light then we can up your weight but your reps will stay the same.  The goal behind all this is to train your body to build up it’s work capacity and allow your body (cardio/respiratory endurance) to mature. If you ever workout next to a guy or girl doing burpees and it looks like they aren’t even tired and you are on your fifth burpee and you are about to die this would be a great example of how your work capacity increases as you mature in CrossFit.  It’s not that it is easy for them —  it’s that it takes more work for them to FEEL the work.  If you are in the “RX-L” (6 months or less) you will always go off the “Rx- Lite” WOD and you will NEVER do A).  If you are 6 months or older you will ALWAYS have the option to do A) or B) “Rx- Lite”.  Some reasons may be that 1) you took a break and you are getting back into the swing of things, 2) you just got done being sick or 3) you just having an “off day”.  All reasons are legit.

The purpose of this article is to make a point that all athletes are different and are at different development levels.  Being able to understand this point is very key; if you can realize that just because “Joe Blow” is next to you Rx’ing the WOD doesn’t mean that you are supposed to Rx this WOD, then you are in the right mindset.  If you can remember that maturity is key and that work capacity reflects ALL the work that you have put in to yourself, then you will develop into a top notch athlete.

3 Step Solution To Change | Seattle CrossFit Coach

 

I can’t believe it’s already September! You know what that means: summer is over, back school, fall is here, football games are in full swing and the weather is turning crisp.  All this adds up to one thing – your training is going to be affected! Whenever there is a change in our routine, the important things in life go through a test. Regarding training you need to ask yourself one question – how important is that to you? For many it has been a routine for years with ups and downs that can be predicted. For others, this is a new found love that is in its honeymoon phase. It is important that you think about it day in and day out. It doesn’t matter what is going on, you are going to get your work out in because it’s that important to you.

 

How is this new season going to affect you? Are you going to start working out again? Are you going to let the dark mornings and cool evenings prevent you from getting to the gym? Or are you going to keep pushing forward and training like you have done all summer long? Whatever your plan is, I have a three step process that is bullet proof, but only if you are motivated.

3 Step Bullet Proof Solution To Working Out

1) Write down on a calendar what your plan is for every day of the month

Once you mentally commit yourself and then psychologically commit you are now setting yourself up for success.  If you have decided (mentally) you are not going to start training then your calendar will reflect that decision also.  So when you mentally prepare and then psychologically prepare you now ready for change.  Change is good.  Dictionary.com defines change as:  to make the form, nature, content, future course, etc., of(something) different from what it is or from what it wouldbe if left alone.

2) Start Tracking You Nutrition

Everyone cringes at this step because 99.9% of people who are striving to make changes don’t like it when their diet is  messed with.  So, don’t worry I’m not asking you to change ANYTHING with your diet.  All I’m telling you to do is start tracking what you eat everyday no matter what is its.  My whole point in this is getting you to think about what you put in your body day in and day out.  The more conscience we are about what we are putting in our bodies as fuel the better decisions we make no matter what season we are in.

3) Follow An Already Structured Program

This is the MOST crucial part of my 3 step solution.  Find a program you respect or are interested in and then use it.  If you need a program to follow online for FREE go to my website www.stonewaycrossfit.com/blog.  I post a daily workout Monday through Saturday.  The power behind this step is taking ALL control out of your hands and letting someone lead you.  What I also highly recommend is finding a local program with classes and then join it. That is the best solution compared to following anyone online.  The reason is because everything is already planned out, scheduled and has a professional coaching you. This is way better than any other workout partner because you won’t get an early morning phone call telling you that he/she can’t make it today.  The best part is that there will be many “workout partners” in any class you take that you won’t even know but this will help you way more than you will ever know.

So, what do we do now?  Something is what we do!  If you are deciding to stop being lazy, continue training but to a higher lever or just re-awaking that inner athlete that we all have somewhere deep down inside you need to start something ASAP!  Who knows if your mental motivation will trump your psychological motivation if you don’t act on it TODAY!! If you need any assistance, phone consult or just an extra push contact me TODAY!!!

coachscott@stonewaycrossfit.com, @scottmrodriguez or Scott M. Rodriguez