RX Month at CFP
Twice a year CrossFit Precipice performs “RX month”. Read the following short article to learn more about it…..
What is “RX” in CrossFit?
It is short for “as prescribed” which means doing the workout as written including the weights, rep scheme, movements, etc.
Why have an RX?
Having prescribed components of a workout help guide an athlete towards a bigger goal as well as achieving the stimulus (or the intended goal) of the workout.
What does it mean to scale a workout?
Normally, each day, Coaches help athletes scale workouts in order for them to achieve the intended stimulus. This can be related to weight, distance, range of motion, complexity, time, or other factors.
For example... the workout of the day (WOD) may be the following:
21-15-9
Deadlifts (225/155)
Handstand Push Ups
A scaling option for a newer athlete may look something like:
15-12-9
Deadlifts (75/95)
Pike Push Ups
Lowering the total volume of reps, load on the barbell, and level of skill for the push ups would still allow the beginner athletes to be within the intended stimulus which is the most effective way to gain fitness and skills over time.
RX Month at CrossFit Precipice
RX month is a time for athletes to test their knowledge of intended stimuli in relation to their current fitness level. Each day, athletes are encouraged to find their own RX scale that they believe will fall within the intended stimulus.
In order to do this effectively, it means you need to pay attention to and know…
your average 400m run time when your fresh AND when your tired. (and your row, bike,
which movements challenge you the most and tend to break down the quickest.
what is heavy, moderate, and light weight for your deadlift, your snatch, your clean, etc.
where your strengths lie and where you can push the limits.
what movements are not yet within your abilities but also what scale will challenge and develop you the most in eventually achieving that movement.
If athletes successfully finish the WOD within the intended stimulus with their chosen scales, athletes get an “RX” next to their scores on the whiteboard and in SugarWOD. GLORY!!!!
If athletes’ scores are outside of the stimulus, it’s ok! A great workout was still had. However, it will be beneficial to review what could have gone differently….
For those who’s scores were too fast or too many rounds/reps…
could they have had more weight on the bar?,
could they have gone the full distance?,
could they have done a harder movement option? (e.g. banded pull ups versus ring rows)
For those who’s scores were too slow or not enough rounds/reps…
could they have gone faster at any point or in any moevemtn?,
could they have scaled a challenging movement more appropriately in order to have kept moving quicker?,
could they have scaled the weight down to have bigger sets?
The Purpose of RX Month
The purpose of RX month is to encourage our athletes to know their current abilities and how to push themselves to get to the next level.
Success in CrossFit lies with those who know how to meet the correct intensity for every workout. Whether it be a long distance row, a heavy gymnastics day, or a WOD that includes 10 different movements.
We’re all moving toward the goal of more fitness! RX month will give us the knowledge to help get us there.
Next RX month at CFP is June 2024! Let’s have some fun with it! If you have any questions, ask a coach!
