RX: When a WOD is performed RX'd, that means the athlete performs all modalities using the prescribed weight and reps. In CrossFit, all WODs can be scaled down to meet your fitness level, but the goal is to get to a place where the RX is challenging, yet doable.
The issue of the Rx is as clear as night and day! I program workouts with times reps and a suggested weight. If an athlete follows all these prescriptions/ suggestions then the WOD was successfully performed as Rx. If an athlete is unable to adhere to the Rx through the entirety of the WOD then it would not be considered an Rx WOD.
Here are some examples: Coach Damien is doing the benchmark WOD- Karen (150 Wall balls #20) for time.
1) Damien hits the 10-foot line with the 20# ball 125 times. On the last 25 reps he almost hits the 10-foot line… This WOD was not Rx.
2) Damien hits the 10-foot line with the 20# ball 149 times. On the last reps he almost hits the 10-foot line… This WOD was not Rx.
3) Damien hits the 10-foot line with the 20# ball 149 times. On the last reps he almost hits the 10 foot line, Damien does an extra rep hitting the 10 foot line to complete 150 reps. This WOD was performed Rx.
Standards are important to me, to the gym and our fellow CFEH family. Your Coaches are here to teach you techniques, and more importantly to keep you safe and support you in your health and fitness journey. It is your responsibility to count your reps, rounds and maintain integrity in your training results and performances.
Please continue to be honest and true to yourself and to CFEH as a whole. Shaving reps or counting reps that don’t really count only stifles your growth as an athlete, and is often very apparent to your fellow athletes. Scaling a WOD to achieve a faster time benefits nobody. We are here to get better in health, fitness and life in general. The white board is the very last thing that your coaches are concerned with. Keep this in mind and continue to bring your very best self every time you enter our doors!
Thank you! – Coach Damien