Friday April 9, 2010
Push Ups by CrossFitCadence from Matthew Morales on Vimeo.
Get legit. Get fit.
Nice video Matt! And I love the idea of beginning a series on "How to CrossFit Rx". Can't wait for the next one.
Here's my two cents on the matter.
"Rx" is NOT just the weight you use, or the movements you perform. It's also HOW you perform the movements. While we have no intentions of nit-picking every angle of every aspect of every movement to the detriment of intensity (because that would be counter productive), there are basic ROM standards that really do make a difference in the quality of a movement, have an impact on your fitness progress, and significantly affect your score on a workout.
Aaahhh yes, I remember how I got "20 rounds" of Cindy the first time I did it... then I learned what true ROM was and spent the next year working to get back up to a true 20 rounds. Most people will experience this "regression" in their scores after learning to use full ROM, and that's okay. In fact, it's a good thing. It's like reinforcing the foundation on a house before laying a new floor. It will only improve the end result.
We don't expect you to know automatically when you're not reaching full ROM on a movement, but we do expect you to learn, and make the effort. So when we say stuff like, "get your chest to touch the ground", or "chin over the bar", or "crease of the hip below top of the knee", or "ball must clear the line", etc, etc... believe it or not, we mean these things LITERALLY. They are not casual suggestions. So once you learn what a legit rep is on a movement, remember what it feels like! Don't allow yourself to get away with anything less.
That being said, we realize there are some physical limitations and strength deficiencies that can prohibit full range, but these are exceptions, and we know the difference between a true limitation and a lack of commitment to a movement. This applies equally to Rx'd and scaled performances. If you're scaling a workout, there are still standards you need to meet. If you're unsure of the standard for a scaled movement, let us know and we'll help you set one for yourself. For instance, if you can only get your knees to waist level on K2E, then just make sure you get them to that same point every time.
Standards are a big part of what makes CrossFit so revolutionary. Without them, it would be a flawed experiment. They allow fitness to be practiced like a sport, which is what promotes community and makes this so damn fun! So let's all make the commitment to give our best efforts to respect the standards of our sport. That way, no matter what our scores and times are, at least we'll know we're maximizing our results. At least we'll know we're legit.
*For more on the subject, go back and read Chelsea's post to comments after sectionals on March 30th, and Jen's post on March 31st in response to her, they both make this point very well.
*C.A.T. double day
Class WOD (C.A.T. DD WOD #1)
CrossFit Benchmark
"Helen"
3 rounds for time:
- 400m run
- 21 KB swings (1.5pd/1pd)
- 12 Pull-ups
C.A.T. double day WOD
- Bench press 5 x 5; rest as needed
- Straight leg deadlift 4 x 10; back must remain flat, focus on hamstrings, rest as needed
rest 5 min.
- 150yd tire flip for time (6 laps of the patio)
Post results and thoughts to comments.
Helen Print Article
Reader Comments (26)
Heath, so you want 1 room with 2 double beds?
Jen, you are a push up superstar! Nice video Matt, I love the music. :)
Yes that would be great.
MAtt you goin' be around at 2:30? I need to crush these workouts before I start spring break...I'll make it worth your while. No worries if you can't.
Helen 12:15 Rx and feeling the aftermath of free tickets to the Sharks game last night!
WOD II 205 bench, 185 SLDL, a long time on the tire flip
Coach,
Call we when you're on the way to the gym and ill make sure you can get in.
Helen 8:54
WOD 2 175 bench. SLDL built up to 205 no tire flip the shoulder had enough today
11:38 rx
9:02 Rx
Bench: Tons of weight!
Dead Lift: Even more weight!
Helen--10:40
Bench--205 (negatives w/205)
SLDL--205
Finisher at DD's with Tony--6
Helen 9:33 rx
Nothing else today
11:40's Rx
I was too tired to here my exact time called out by Charles...slow goin'! Looks like it might take a bit longer than expected to get my stamina back. Ouch!
....Not that I had much stamina to begin with :)
Helen: 9:35 Rx
No bench (resting shoulder)
DL: 135, 185 x4
Tire flip: 5:00
Helen- 11:03 rx, thanks for coaching me up boys. This was a workout where I felt like I did good but my time wasn't so great...
16:33, rx plus many, decided to add many not rx pullups too, just for some extra work!! Thanks to Heath, Hagan and the army of trainers for cheering me on!
Bench 85, 95, 95, 95, 100 Thanks Chelsea.
11:00
Helen: 14:29 Rx
10:15 need to not tip the kb ast the top.
Matt B.
8:53 Rx. Will retest soon, was not happy with my time.
10:37 Rx
10:51 Rx...Need to do the KB's unbroken...and breathe on the runs
Helen : 13:01 Rx
"Helen" 11:05 RX
helen 10:13 rx
8:25rx
12/16/2010