A word to you legends…
RX
Let’s start with a little history. The pharmaceutical industry, at least in the US, will use the abbreviation “Rx” when distinguishing what medications a patient should be prescribed. Their Rx drugs are ordered and compiled by the Pharmacist and away they go. Easy. It is a way to ensure everyone stays on track and in the loop, data accumulating if you like.
Now CrossFit adopted this as a way to assign loads to their workouts. And even went further by naming many of them as benchmark girls (that’s another post) or heroes (for reasons obvious to those who have been at CrossFit Cardiff for more than a few weeks). “It takes five minutes to explain the f**ker!” says Coach Glassman, “I wanted to say it once and give it a name!” Of course he was talking about Fran. A workout we all know and love, made hate (for reasons obvious to those who have been at CrossFit Cardiff for more than a few weeks).
Fran
21 - 15 - 9
Thrusters (95/65lbs)
Pull Ups
No, don’t worry. This isn’t your workout for tomorrow, just what I will use as an example. There are multiple things which, at least in my mind, make it completely Rx and only one of them is the prescribed load.
Pull ups, burpees, muscle ups, assault bike calories (for reasons obvious to those who have been at CrossFit Cardiff for more than a few weeks), running distance, range of motion and times to completion or rounds and reps achieved some of many elements to consider when scribing those two sought after letters next to your scores.
”Coach I did Fran Rx look, it’s next to my time of 27mins!”
The load placed upon a barbell is truly irrelevant…
And here’s why…
No one cares! After the workout is finished, they go away, forming distance memory only jigged when stood in front of the pound to kg conversion chart shortly after…because Mikey B put them away and you can’t remember as you were too busy rolling around on the floor trying to find a comfortable position.
Let me tell you two things:
1. That comfortable position does not exist.
2. The wake of devastation caused by the stimulus of the workout is what we do care about. It’s the intensity.
It’s all about the intensity.
If you can read on then let mw give you a practical example…
I had two athletes do the same workout, its called “Legless”
”Legless”
21 - 15 - 9
3 - 2 - 1
Thrusters (95/65lbs)
Legless Rope Climbs
One, Emily, who resulted in being an Olympian finished in 5:34…Rx. She tried to call out the word “time” but for some reason had lost the power of speech.
The other, Kathryn, who is still recovering from a significant brain injury finished her workout in 6:04…Sc…and tried to call out the word “time” but for some reason had lost the power of speech.
Legless Scaled
12 - 9 - 6
3 - 2 - 1
Thrusters (sitting to a 30” box and being spotted to press overhead - 17kg)
Legless Rope Holds (hanging, suspended from a rope for a period of 10s. 3 reps, 2 and 1)
When scaled correctly, the intensity felt doesn’t allow for judgement or ego, no one cares because at that moment they can’t. They are more concerned about why they have suddenly…lost the power of speech.
Load is nothing. Intensity is everything.
CrossFit Cardiff WoD
Within 30 minutes, establish a 1RM
Clean & Jerk
You know what to do. If It’s a new PB for you, get it on the whiteboard proud and in red…
