What’s the Prescription?
A few of you have asked what an Rx truly stands for. No we are not getting prescription drugs here, guys. Rather, we are going for a specific intensity/stimulus. When you see a weight listed next to a movement, or a height next to a box jump, we mean to derive a certain amount of power. This, along with whatever the time domain is for the WOD, helps intensify said movement. With an Rx weight, we don’t naturally assume that you can throw it around. So what’s the next step? SCALING appropriately. I’ll give you an example:
Yesterday’s WOD has listed the push presses at 115# for men and 75# for the ladies. This workout was an interval workout programmed in hopes of achieving a heavy weight moved overhead for reps, to see how deep you can dig at the end of a cycle. If you could not efficiently Push Press those numbers, then your next move should have been to find a weight that A) was challenging and B) that you could move more than you stand around and look at. If you notice the times on the whiteboard throughout the day you’ll notice the people who have used the same weights have generally fallen in the same time domains. That is PERFECT scaling.
So to sum it all up: An “Rx” stands for a Prescribed ______ (enter weight of movement here). It is used to keep the stimulus at a certain point within a certain time domain. If we do not fall into the Rx yet, then we scale. So ask questions and make sure we move with consistency, then increase intensity.
Strength
Bench: 5-5-5
WOD
3 rounds:
25 Back Squats 135#/95#
20 Burpees
15 Swings 1.5pd/1pd
bench: 85#. my pecs/pits are still sore from doing ring dips on tuesday, which made benching real interesting.
wod: 13:14 @ 85#. back squats were honestly the worst part of this!
Tough workout! Bench was 68#, PR, and WOD= 17:47 or something like that. I used 1 pd kettelbell for the first time, which was a secret May goal I had. Mandy pressured me into it. 😉 I live with a human that heavy, so I guess I know I can swing him over my head if needed. And for the record, it was chick:30 all morning!
Hillary,
Great job with these PRs this week!
Thanks Yosh!
Hill I haven’t seen you in a while but good job powering through. Keep it up.
seriously, dude:30, what the heck? if christine didn’t grind this one out with me i would’ve been alone!
Sorry Cal, dude:30 was drag racing at revere beach this morning. don’t worry…we’ll be back…
YAY for peer pressure and new family game ideas! (helmet may be required) great job today Hillary!
Yeah, Chick:30 was a blast today (or Boob:30? Kinda rhymes with Dude:30? Just a thought.) Thanks to all of you ladies for making it so much fun!
Bench 80# PR. But that WOD…it was a doozy. Tough. Something like 13:43, 70#, Rx KB.
I think I’m experiencing that magical time as a new-ish Crossfitter when I hit a PR nearly every class. I’ll try to enjoy it while it lasts!
Ha – boob:30, I like it!
Congrats on all the PRs!
Bench: 155#, 165# for 3 – the weight on lift seems to be going down rather than up, but I’m not overly concerned right now.
WOD: 12:08 RX. Lower back on the squats was what really slowed me down the most.
Update on May Goals: Got through 54 and 56 DUs on two separate attempts today. Pretty good but need to keep my concentration into the higher numbers. Did some work with HSPUs (trying to build strength) and Butterfly Pullups (trying to figure out timing and rhythm). No work on Deadlift or C&J yet.