The Whiteboard – Part II

The Actual Whiteboard- Rx’d, Rx+, Scaled, and everything in between

So we’ve talked about Wodify as a tool to track your progress overtime, we followed our friend Larry as he struggled with his workout full of clean and jerks. Now it’s time to talk about the actual workout itself, specifically that pesky little RX’d button next to where you enter your score.

One of the best things about CrossFit is the community. When you come to class you can expect to see your friends, you can trashtalk before the WOD, you can laugh and joke and let our some stress before work or after. You all come to class and know that whatever the workout is, you are all going to do it together, are going to suffer together, and at the end go home knowing you’ll do it all again tomorrow.

Customize your own workout. CrossFit is infinitely scale-able. We can have a class with someone completely new to CrossFit who doesn’t yet know what a snatch is, and someone like Larry, who has been doing CrossFit consistently for years, and they can be doing the same workout. Now, the person who is brand new to CrossFit isn’t going to look at the workout on the board and do that workout Rx’d. They are going to listen to the coach, maybe ask for help on scaling options, and modify so that they can the best possible workout for them. Larry may look at the board, see heavy snatches and muscle-ups, and say he is going to try and complete the workout as Rx’d. Either way, both Larry and the new member are going to get a great workout because they customized it for their abilities.

“The needs of Olympic athletes and our grandparents differ by degree, not kind.” Greg Glassman, founder of CrossFit.

What you see on the Whiteboard is the Workout of the Day, but that is just a guideline. If the Rx’d snatch weight is way too heavy, scale. If the Rx’d weight is too light and the Rx+ weight is too heavy, go in between. If snatches aren’t happening but you still want to do muscle-ups as prescribed, grab a dumbbell and do dumbbell snatches instead! If you don’t have a muscle-up yet but are a pro at snatching, scale the muscle up! Just because the workout isn’t “Rx’d” and you can’t check that little button next to your score doesn’t mean it wasn’t a great workout or that you didn’t get fit doing it. Don’t worry about what you see on the whiteboard or what you see the person in the next square over. Push your intensity in the workout. Perform the workout to your abilities.

At the end of the day we want you to leave knowing you got a great workout. If you can technically do a workout as prescribed but it’s going to take you forever, it might not always be the best option. Take the workout, scale to keep intensity high relative for you, crush it, come back tomorrow.