January 3 2017
Faith Rx’d Cleveland meets tonight at 7:30PM (NEW DAY and NEW TIME) at CrossFit Strongsville.
Here are the details! Invite a friend for a free workout to kick off their resolutions this year!
Additionally, you’ll notice we aren’t prescribing Rx’s for Fitness Rx or Competitors Rx anymore as delineated standards. Primarily, we want to ensure everyone is continuing to strive to the higher standards of movement. By allowing for a great deal of modification and still calling it prescribed, there is a great possibility of contentment and comfort with never achieving the higher degrees for which we are all capable of reaching and achieving. However, we will still celebrate and promote scaling as needed! It’s inherently what we do and a vital part of the process. The coaching staff and I simply desire to create the proper environment, complete with standards of excellence, that enables the crucible of your personal greatness. An example of can be that a number of people have continued to forego working on Pull-Ups when extra time has been allowed or while they wait for class to start in order to develop them better because they may have been comfortable with the modifications as substantiating their scores.
I’m going to be honest here: I got into this to help you improve, and so did the other coaches, because the self-confidence that simple accomplishments help to muster is a beautiful thing that can benefit your life in so many ways.
So,going forward, there will simply be Rx, which means
performing the movements and modalities correctly with all weights and reps as written. This means that toes touch the bar, chins go over the bar, wall ball hits the target line AND you squat to depth, bar ends in lockout overhead, etc. for every rep and that you don’t count the reps to which the standard relates. Anything else is scaling, and that is ok! Be honest and don’t fight the coaches if they tell you otherwise!
Then, there will be Scaling categories noted (but they will not be written as Rx or Scaled Rx or anything).
Category 1: Modifications to Weights listed only.
Category 2: Modifications to Gymnastics skills or Monostructural (think Running or Rowing) movements only.
Category 3: Modifications to both Weights and Gymnastic/MonoStructural movements. Think 1 + 2 = 3.
I know, we’re throwing some changes at you pretty quickly, but it’s a new year and a new opportunity to challenge yourself for the better! Within every CHAlleNGE there is CHANGE
Total of 20 Minutes alotted:
You will have up to 10 Minutes to work up to a Heavy Front Squat.
Take 75% of the weight.
Then you have up to 10 Minutes to perform 5 Sets of 5 Reps of Front Squats.
12-9-6-3 reps, for time of:
Box Jump, 24/20 in
Front Squat, 115/75 lbs
Box Jump, 24/20 in
Push Press, 115/75 lbs
Coaching: Those hip flexors will be primed and ready to do some great work for the WOD after the Strength portion! Drive your feet hard through the floor for the box jumps to save your legs from doing too much work with step ups. Don’t be surprised if the Push Presses attack your legs a little bit, too, with this nasty combination.
Category 1 Scaling: Weight range 45-95# (males), 33 to 65# (female)
Category 2 Scaling: Box Step Ups or Jumps to lower height.
Category 3 Scaling: Both options above