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Kirkstall

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A Short Blog Post on Rx

What does Rx mean?

There can be confusion as to what Rx means and, depending on an individual's interpretation of Rx, this confusion can change the CrossFit experience. This post aims to clarify what we as coaches mean by Rx, and the factors we (and you as athletes) need to be taking into consideration when selecting your movements, weights and reps for a workout. Having a better understanding of Rx and applying more thought into what you want to achieve from a workout will massively improve the enjoyment and results you achieve from your CrossFit training.

 

Rx is a symbol meaning 'prescription' which comes from an abbreviation of the Latin verb recipe. When we see Rx after an athlete's score on the whiteboard we can infer that they completed the workout 'as per the recipe' or 'as prescribed'. But there is a little more to it than that.

 

Components of Rx

There are three main components to any workout. Any (or all) of which can be adjusted to change the desired outcome of a WOD:

 

1) Movement

Can I safely perform the prescribed movements with consistently good form and to the required range of movement? If not what is the best scaling option to perform that will provide the desired stimulus based on my limitations.

 

2) Weight

What weight (or perhaps difficulty of movement for bodyweight exercises) will allow me to move consistently well and maintain the desired level of intensity required by the workout? If I adjust the prescribed load, will the workout be more beneficial to me? Remember that increasing a load or doing a more technical exercise does not necessarily increase the difficulty or the benefit of the workout!

 

3) Volume

Is the prescribed volume of work (total reps or total time) suitable for my experience, current level of fitness and current state of recovery? Some individuals, especially those less experienced with CrossFit workouts, may benefit from reducing the volume of a workout as it allows them to maintain the desired level of intensity, prevent loss of form, and may also allow a greater consistency of training throughout the week.

 

Most Important of All

There is one factor that is not included above but is mentioned in all three components, and is what I would class as the most important of all...Quality of Movement. Whereas the 3 components above are variables, your quality of movement should, 99% of the time, remain non-negotiable and to the same high standard on every workout you do. This takes us back to one of the fundamental principles of CrossFit and something that we reiterate in our classes every week.

 

Movement -> Consistency -> Intensity

 

In all the training we do we want you to master the movement as your main priority. Once you can move safely and efficiently through a movement then we need to apply consistency. You should be able to perform multiple repetitions while maintaining good form, even under muscular fatigue or elevated heart rate. Basically your movements in the last round of a workout should look the same as your first (although may well be slower!) Once you have mastered movement and consistency then you should look to increase the intensity. The intensity of an exercise or workout can be increased by moving faster, working with heavier loads or adapting the complexity of an exercise, but should not be at the sacrifice of movement quality. Coaches will strive to hold everyone in their class to the CrossFit principle of Movement - Consistency - Intensity, but there is an onus on you as an individual to hold yourself to this standard too. This is called 'Virtuosity'. Performing movements correctly (even when no one is watching!) because you know they are more beneficial that way and will allow you to better achieve your goals.

 

Intensity

We want your workouts to be tough! Intensity is the training variable most associated with positive results so it's important that you're pushing yourself on your workouts. Going to that dark place and pushing through a few more reps when your head is telling you to stop is what is going to create adaptation and produce the changes in strength, fitness and body composition. That doesn't necessarily mean going heavier or making exercises more difficult, but doing more work in less time! In order to get that intensity it's important that you choose the right options for your WODs. As coaches we will brief you before every workout to help you understand the desired stimulus of a WOD and give guidance on how to appropriately scale the workout if required. The more experienced you are, the easier this process becomes, but always speak to a coach before a workout if you're unsure on the most appropriate options for you.

 

It's important to understand that we are programming workouts for a population of varying experience, strength, fitness and mobility levels. Our programme and the prescribed workouts are, to a large extent, dictated by the fittest, strongest, most experienced members of the gym. There's little point us programming a WOD with 120kg Cleans if no one in the gym can clean 120kg. Likewise if we're programming a workout with 40kg cleans that some of our members could complete in the same amount of time with 80kg then the prescription is probably not challenging enough for them to get a level of intensity that will maximise results.

 

In Summary

As coaches our passion lies in helping to make you better. Not just at CrossFit, but at life. The recommendations we give you for your workouts are based on extensive knowledge and experience and are designed to provide you, as an individual, with the best workout to help you improve long term.

 

Doing a workout Rx doesn't simply mean you used the weights written on the whiteboard. It means you completed the prescribed volume with full range of movement and the prescribed loads. Rxing a WOD is a great achievement but shouldn't be the main focus of your training.

 

The key question you should be asking yourself (and your coach) when preparing for a WOD is, "How can I gain the most benefit from this workout to progress myself towards achieving my goals?". Doing your workouts based on the answer to this question will lead to a safer and more progressive training experience than simply thinking to yourself "Can I Rx this WOD?". Just because you can, doesn't mean you should!

 

It's not about being better than someone else today. It's about being better than yourself tomorrow!

 

 

Tuesday 24th October 2017

Today's Training

4 sets:

Dips x 3-5 reps

Strict Pull Ups x 3-5 reps

or

Ring Muscle ups x 3-5 reps

 

Use an appropriate variation depending on your current strength and technique.

The following variations are increasing in difficulty and can be used for Dips, Pull Ups and Muscle Ups:

- Feet assisted

- Band/Partner Assisted

- Bodyweight

- Weighted

 

3 rounds for max reps:

1 minute on/30 seconds off

Row (Calories)

Burpee Plate Jumps

Ski/Assault Bike (Calories)

KB Swing 28/20kg

 

Competition Training

15 minutes to build to a 1RM Front Squat

 

Rest 5 minutes

 

Spring 2013 Black WOD 4

"Juggernaut"

15/10 Power Cleans 70/45kg

20 Handstand Press Ups

15/10 Front Squats 70/45kg

20 Toes to Bar

15 Shoulder to Overhead 70/45kg

20 Box Jumps 24/20"

Time Cap: 12 minutes

 

Compare to Spring 2013 Black and Blue Games here

 

 

Monday 23rd October 2017

Today's Training

Back Squat 5 x 5

Work across at around 85% 5RM

Rest 2-3 minutes between sets

 

10 minute AMRAP:

12 Deadlifts 70/45kg

9 Tuck Ups

6 Front Rack Lunges 70/45kg

3 Muscle Ups

 

Muscle Ups can be Ring or Bar

Scale Muscle Ups to (in order of difficulty)...

Burpee Chest to Bar Pull Ups

Burpee Pull Ups

Burpee Jumping Pull Ups

 

Endurance Training @ 8pm

Death by 15m Shuttle Sprints!

With a continuous running clock perform...

One 15m Shuttle Sprint in the first minute

Two 15m Shuttle Sprint in the second minute

Three 15m Shuttle Sprint in the third minute

etc.

Continue until you can no longer fit the required number of shuttles in the minute.

 

Rest 5 minutes

 

5 rounds for time:

Run 200m

10 Plate Ground to Overhead

10 Tuck ups

 

 

Saturday 21st October 2017

Please note there will be no classes on today as we are hosting our 10th Black and Blue Games.

 

Tomorrow's Sunday Social (10.30am) and Barbell Club (11.30am) will be on as normal.

 

Black and Blue Games 2017

All athlete information can be viewed on our website here.

 

Results will be updated throughout the day here.

 

WODs

"Hookgrip"

6 minutes to find a max on the barbell complex:

Power Clean + Hang Squat Clean + Shoulder to Overhead

 

Rest 3 minutes then straight into...

 

"Superbad"

12 Deadlifts/9 Hang Power Cleans/6 Front Squats 50/30kg

Run 400m

12 Deadlifts/9 Hang Power Cleans/6 Front Squats 50/30kg

Run 400m

12 Deadlifts/9 Hang Power Cleans/6 Front Squats 50/30kg

Time Cap: 10 minutes

 

"Hell and Back"

For time:

30 Wall Ball 20/14lb, 10/9'

50 Double Unders or 150 Singles

20 Box Jumps 24/20"
20 Ring Rows or 15 Pull Ups or 3 Bar Muscle Ups
20 Box Jumps 24/20"
50 Double Unders or 150 Singles
30 Wall Ball 20/14lb, 10/9'

 Time Cap = 12 minutes

 

"The Abyss"

For time:

Row 500m

25 Burpee Plate Jumps

Row 500m

Time Cap = 8 minutes

 

Sunday Sessions

There will be no Hill Sprints on today. Back next week, 9am at Roundhay Park.

 

10:30am Sunday Social 

 

11:30am Leeds Barbell Club

 

 

 

Friday 20th October 2017

Black and Blue Games 2017

This Saturday will see us host our 10th edition of the Black and Blue Games.

All athlete information can be viewed on our website here.

 

Please note there will be no classes on Saturday as we are hosting our 10th Black and Blue Games.

This weekend's Sunday Social (10.30am) and Barbell Club (11.30am) will be on as normal.

 

Today's Training

Deadlift 2 x 5, 1 x AMRAP

Work across all 3 sets at around 75% of your 1RM

Rest 3 minutes between sets

On your 3rd set perform as many reps as possible without loss of form

 

5 rounds for time:

15 Wall Ball 20/14lb, 10/9'

Run 150m

Rest exactly 20 seconds between rounds

 

Endurance Training @ 8pm

On 0 minutes

Time Trial:

Run 1 mile or Row 2000m

 

On 15 minutes

Every minute on the minute for 10 minutes:

Run 150m

Row 200/150m

 

 

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