Pam with the 53lb Sumo Deadlift High Pull in “Fight Gone Wrong.” As RX’d. (For women, by us.)
Let’s talk about the “As RX’d” concept in CrossFit.
There is only one RX for a WOD. One. Officially (as written on the sacred scrolls at CFHQ) there is only one prescribed WOD. Everything else is scaling or substitutions. Not even men’s and women’s WODs. Just one. (Although we are making up that part about the sacred scrolls. They’re really just tablets . . . etched in lightning and blood. Don’t tell anyone.)
But, here at CFW, we always write a women’s version of the WOD too, because we’re realists. Most women are not going to be able to do the only RX’d weight. (Well, except Iron Mary. Or Melissa if you stole her baby.)
So we make the same adjustment that many CrossFit affiliates do. Take the RX’d weight and calculate 2/3 of it and make that the women’s weight. So, if you do the workout as prescribed for women (for example, a 65lb “Fran” vs the 95lb RX’d “Fran” and all real pull-ups), then you earn the right to scrawl “RX’d” in that crazy-shaky after-WOD ransom-note oh-god-the-nuns-are-going-to-kill-me handwriting of yours caused by a recovering central nervous system.
Any substitution or scaling (in bands, weights, movement etc.) means you don’t get an “Rx” next to your name. (There is no “RX minus . . . ” . . . although “RX Plus” does seem kind of righteous.)
Sounds harsh, I know. But it’s fair. Fair to the folks putting out the RX workouts, and fair to the folks who are working to get that strong and fast.
So, do the hours and hours of work and spend months (maybe years) and earn the “RX” mark next to your name. It is alternately serious and silly, but as Greg Glassman noted years ago: “Men will die for points.” And for that “RX” badge of honor.
See Pam here? Her smile was huge at the end of the WOD, because it was her first time going RX’d on everything in “Fight Gone Wrong.” Good for her. You go, Pam!
(For a delineation of Fight Gone Bad 5 movement standards and women’s RX’d weights for CFW this Saturday, go to Comments. The prescribed workout is here.)
September 22nd, 2010 at 2:05 pm
I must say, I was a bit bummed when I logged on at 3:30am to be the first to post to find that I was beaten by K and Lis. Oh well, there’s always tomorrow. A guy can dream.
September 22nd, 2010 at 2:05 pm
Oh, cool, we just entered a new page of comments…
September 22nd, 2010 at 2:05 pm
Kind of like turning a new leaf…
September 22nd, 2010 at 2:28 pm
Halt (again)
September 22nd, 2010 at 2:30 pm
When I am done being a stay at home Mom, I am coming to each of your offices looking for a job, because it sure as hell doesn’t look like any of you are working too hard!
September 22nd, 2010 at 2:48 pm
@David: I have about two weeks worth of blogposts written . . . that means the autopost at 12:02 is easy to set . . . and I will say that tomorrow’s post is a little um . . . “opinionated” . . .
@Arell: This is my work! Well, writing and Facebook and more writing. I’m actually typing this while talking on the phone with an affiliate. I love coffee!
September 22nd, 2010 at 2:59 pm
@David: I always figured I’d win a Nobel prize for something. I just never thought it’d be for CrossFit Watertown Fanfic.
@Arell: I might know a website that can help with your job search…
September 22nd, 2010 at 2:59 pm
@ Arell, go to http://www.ingenix.com We do have lots of telecomuters and “alternative” work arrangements for those that have the skills needed. Unfortunately, bolg troll is already taken by me.
@ Lis, I can’t wait! and for the record, the first halt was for Rockstar.
I wonder what tomorrow’s topic is about. Guesses from anyone?
September 22nd, 2010 at 3:00 pm
@ Arell, one more thing, if you have some duct tape at home, you too could post a whole bunch more…
September 22nd, 2010 at 3:27 pm
Haha… @Lis, you are the only one with a legitimate excuse….
@Chris, @David… Thanks guys, but I am not currently looking for a job- I am actually employed by an adorable man who makes me laugh and smile and want to pull my hair out all day, he is also 25 lbs, 30 inches tall, and just learned to say “pumpkin”
PS- @David… bhahaha duct tape, this made me laugh out loud… hysterical….
September 22nd, 2010 at 3:56 pm
@Arell, I hear the pay stinks, the boss is demanding, but the benefits are priceless.
September 22nd, 2010 at 3:56 pm
Off to go troll Chris’ blog
September 22nd, 2010 at 4:13 pm
Info all: The CF Journal video of Greg Amundson’s talk is awesome. In fact, earlier today I asked for it to be catted a free video by CFHQ so that even more CrossFitters can benefit from his advice. I’ll be linking it on the CF Facebook page tomorrow morning, so you can always grab the link from there when it hits your FB stream.