The RX Factor
Endurance Friday is upon us! We have a nice trilogy of a workout, three 7 min AMRAPs with rest in between workouts, with the first workout being 11.6 from the 2011 CrossFit Open! One of the best things about the Open is that it is a CrossFit competition build for anyone with infinite amounts of scaling and modifying! Click the link below to see all the different scaling options for all ages and sexes!
At times the RX element of the workouts sometimes takes priority over our personal goals. Yes the first time we Rx a workout it was amazing! A feeling of accomplishment and High-fives filled the air! The RX next to your name means you have gotten stronger, have learned to apply advance movements under high intensity, and have developed efficient techniques in your lifts and gymnastics. The Rx factor should be a goal to attain, but not with the sacrifice of improper and dangerous form. It should never be your number one priority when you step into a gym!
Your safety is the number one priority when you come into the gym. Don’t know what weight to use in a workout? Ask your coach! They are educated and have your well-being in mind! Let them make the decision on what they feel will be challenging, safe, and appropriate c to give you the intended effect of the workout! (should it be a sprint? 8-12 minutes long? ) It is our job to assess and gauge our athletes in relation to their goals! If a coach sees form breaking down in a lift or gymnastic movement during a workout, and modifies for you, do not feel offended by any means, just remember their job is to keep you safe, and on track for your goals!
Many times a RX workout requires high skill movements: the muscle up, pistol, chest to bar pull up. Take time before or after class to develop the strength, body awareness, and practice needed to accomplish these movements. Doing 15 muscle ups during a workout probably isn’t the best decision when chest to bar pull ups are challenging. Start with the basics, work your fundamentals, become proficient, then move towards more advance movements. They make take time to develop, but take the time and learn it right the first time! Again, use your coach to help you not only scale, but to give you extra work needed to help you reach your goals of accomplishing the more challenging movements.