BUTTER CUTTERS

“The Elusive AS PERSCRIBED”

Posted by Katie Patty

In my experience it only takes about 3-5 days into starting CrossFit when you begin thinking to yourself,  ‘I wonder if I can Rx that WOD?’.  “Rx” means you are doing the workout at the highest level, as it is written. That “Rx” creeps into our heads as we have our phone pressed to our face at about 12:01 AM, dissecting each movement, each prescribed weight, figuring out which components of the WOD we will be able to perform as its written.  And THEN the day we finally manage to pull out a complete WOD as prescribed we get that “Rx” next to our name on the whiteboard.  Forget it … Best day of your life!

It’s an exciting thing to make ANY kind of progress in our training!  And I think we are all much more competitive than we might let on (you may or may not be that guy that goes home after class and unloads on your husband, wife, or roommate about who beat you or who you beat).  It is so important to remember that while competition is fun we all have different strengths and weaknesses, and they are both equally important to our success in CrossFit.  If we only work on the things we already excel at, will we ever get better all around?  Of course not! If I refuse to work on heavy overhead squats because they’re really hard for me, will I ever PR my snatch?  Working on weaknesses needs to be at the heart of our training, so that we can become the all around athletes that fear no Rx.  More often that not, CrossFit is going to serve us a nice slice of humble pie and knock us on our bums.  Embrace the suck!  Work on it.  Make yourself better!  Scaling, modifying, checking your ego – those things are going to happen.  They NEED to happen.  Let’s not get so wrapped up in the “Rx” that we forget what it is we are striving for.

Check out this CrossFit journal video for more on this topic!

http://journal.crossfit.com/2011/12/inferioritydiscussion.tpl#featureArticleTitle

BEGINNER

EMOM for 6 mins: 2 Power Snatch + 1 OHS @65/35

Then

3 RFT:

25 Straight Leg Sit Ups

15 Cal Row

75 Singles

INTERMEDIATE

EMOM for 6 mins: 2 Power Snatch + 1 OHS

*use 50% of your 1RM Snatch.

Then

3 RFT:

10 GHD Sit-Ups

20 Cal Row

35 Double Unders

ADVANCED

EMOM for 6 mins: 2 Power Snatch + 1 OHS 

*use 70% of your 1RM Snatch.

Then

3 RFT:

20 GHD Sit-Ups

30 Cal Row

60 Double Unders