General WOD Thoughts

Thoughts on “Rx”ing the WOD The beautiful thing about CrossFit is that everything is scalable.  For a beginner the WOD(triplet) above could be: 80 SU 10 FS @ 35/45# from the rack 10 ring rows and it would still preserve the intended stimuli of the workout.  Rx is a great tool for programmers to use but it is often misunderstood. It is a suggestion as to the weight/reps/movements that should be performed to elicit the intended time domain, movement patterns and complexity of the WOD. These weight/reps/movements can and should be altered to maintain the integrity of the workout as planned. A good example of this is Fran.  Fran is supposed to be short and sweet and suck a lot.  A 10+ minute Rx Fran doesn’t do as much for someone as a 4-6 min scaled Fran.  Different energy systems come into play when you extend a workout past its intended time domain. I’m not saying there is zero benefit in grinding through 10+ minutes of torture, but scale your Fran, get into the intended time domain, and then add weight or scale the PU’s appropriately. Weaknesses We all have something that we suck at.  Weaknesses will eventually be exposed during effective CrossFit general physical preparedness (GPP) programming. All of us want to suck less and be more awesome so what do you do when these weaknesses come up? I strongly believe that these weaknesses need to be consciously thought about and planned for during WOD’s. You won’t get better at something if you avoid it.  Does your front rack position suck?  What have you done outside your 1hr...