RX, Not RX: What’s It All Mean?

Daily Archives | September 22, 2010 by | 63 Comments

pamjoinsthebiggirlsLet’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!

  • K

    BAM!!

  • K

    I do have little OCD and it makes me nuts when people don’t write out all their subs/scales on the board… That said…
    I give HUGE props to EVERYONE @ EVERY WOD- Because this shit is hard. Sometimes the biggest props go to the person doing the WOD with the MOST subs not the Big Dog going Rx’d.
    I cannot do many WOD’s as Rx’d- but I have a few and no offense, if yours isn’t you should write that out. Why? Because I said so (& so did Lis, and the blood on the tablets, too lol). There.

  • Lisbeth

    Women’s standards for FGB:

    53lb SDHP
    53lb PP
    Wall-ball 14lbs.

    There is only one area of debate: 8 or 10ft mark for wall-ball for women. The standard back in the early days of CF was 8ft. Then came the 2009 CrossFit Games and there were only 10 ft marks. 8 ft was GONE. It was literally air as the mark didn’t even start until 10ft in the air. I (personally) decided then and there, as I watched competitor faces from the other side of the giant black mesh screen that read “CrossFit Games” in huge letters — literally a foot or two from their agony — that I didn’t ever want to be the gal who expected the mark to be lower. I never again used the 8ft mark. Ever.

    For this year’s FGB event, though, I’m going to open up the debate right here, right now for input on the women’s wall-ball mark. And I’m going to let majority rule. Whatever we decide here today, I will acknowledge as the standard.

    And then I’m tossing my ball to the 10ft mark. I’m stupid that way.

    And, no, Barry, I don’t want to talk about box jump standards again. ;)

  • K

    ..and BIG props to Pam!!

  • Lisbeth

    And K is totally right. Big props to everyone who does the WOD. Hell, I had so many subs the other day, it was like a short story or a novel on the whiteboard. RX or non-RX’d, CrossFit is not easy — but it’s worth it.

  • Lisbeth

    And, before Beery or Brian points it out, our ceiling height might be actually 2 inches shy of 10 feet proper. If you throw the ball as hard as Derek, then you should probably get credit for that full 10 feet?

    Or there was that time that Nate did them right off the ceiling above his head.

    Chris embellishment of Nate’s feat: ______________________________

  • David

    I remember my first WOD that was as Rx’d (besides run 5k). It was 5x 50 squat 400 meter run. It was in the parking lot of the Foxboro Coirtyard Marriott. It took what felt like an eternity, but it was on the main site and it was rx’d. There have been others since. I don’t agree that there os only one rx’d. There is the rx’d on the board and then there is my prescription. It is so muchore convienient if I can do the one on the board cause I don’t have to write a novel, but to echo what K and Lis wrote, any WOD scaled or not is F’n hard. I write my stats down and watch the numbers change over time.
    If anybody feels that the 2″ differential is short changing them on the wall ball, I suggest they throw on a vest or tie an arm behind their back or try a wall ball burpee.
    Ok, 2.5 hrs til I have to get up.
    Pax

  • Rich

    “This is NOT easy s*iT we’re doing here” I think that was the title of a CFW blog post one day. Have to check the archives. Anyway, completing any WOD Rx’d or not Rx’d is an accomplishment and should be recognized and applauded.
    Way to go Pam!!!
    One last comment (by me) on Rx’d – completing any WOD Rx’d also means that you need to be accurate in your counts, (rep’s, weight, rounds, accumulated totals, etc.) fail to do so? by accident or on purpose then don’t put Rx up.

  • Brian

    Do we have to catch the ball for the rep to count? I prefer it to count at CFW because our ten foot target is in the corner of the ceiling and some times that ball has a mind of its own when it bounces out of the corner. It screams “Shoulder Injury”!

    This will be my only question of the day and since we are not allowed to talk about box jumps and Lis already pointed out the ten foot ceiling issue.

    @Jackie: My Company doesn’t need a lot of money for a windmill. You are going to pay for it with your tax dollars. I found a button to push and I am going to wear it out.

    FYI: Your comment yesterday about it falling and killing the neighbors ugly dog had me laughing all day.

  • Lisbeth

    Bwahaaha, Brian on the windmill FTW.

    IMHO (or IMHHMFICO) the wall-ball must be touched on the way down. Not a full catch, but some sort of contact. A wall-ball that lands without human contact is a failed rep, in my opinion.

    Here is where I will leave the floor open for Melissa to disagree . . .

  • http://www.crankfire.com Nathan

    First off, GO PAM!!!

    Next… Ceiling ball is where it’s at! Seriously, give it a try one of these days. I think it actually is a good exercise in helping keep ones chest up during wall ball. Plus the whole accuracy thing comes into play, and power cuz you gotta make sure you hit that ceiling!

    Word is born.

    FWIW/just gonna throw this into the mix… over at CFN, we have a new guy who is 6’8″ – his reach is 9’3″, the 10 mark for wall ball for him is, well, right there, not much of a toss is necessary! It makes me laugh. He now shoots for an imaginary 13 foot mark.

  • K

    Bahahaha Word is Born lol
    .

  • http://howtolandajob.net Chris

    Chris’s embellishment of Nate’s feat:

    The air was calm and dry that day. Almost TOO dry for that late July afternoon. Nate’s mission was clear: vanquish the wall ball foe that stood between him and the fruitful rest he so deserved from a day of developing webs at the web factory. Nate entered the gym with an aura of confidence not seen since the early days, when the thought of having more than one 20-lb. wallball was nothing more than a pipe dream. Nate approached the corner of the gym and chose his weapon: the black 20-pounder. A fine choice indeed.

    Nate took his position on the wall, looking up and the target looming before him. He wondered what it must be like to be a wall ball on its journey to the ceiling and back. If wall balls could speak, what would this one have to say? “Ouch! Stop throwing me”? Perhaps that the corner of the ceiling is a bit dusty? I suppose we’ll never know.

    The WOD began and Nate approached his first 20 wallballs with the fury of Halfdan Ragnarsson’s Great Danish Army. The ball met the ceiling with such force that patrons of the MMA gym downstairs were convinced that the Apocalypse was finally here and the building was collapsing.

    Many believe that Maslow’s hierarchy of needs ends with Self-Actualization, but on this day, Nate transcended to a higher level of being. The wall ball seemingly threw itself against the ceiling again and again. Nate himself was a bit surprised at the ease at which he could will this wall ball to do his bidding. 50 wall balls went by. Then 100. Then 200. The lights went out in the building, but the glow of Nate’s power lit up the gym with the glow of pure energy. Time stood still as helpless bystanders marveled at the wonder before them. Witnesses claim that Nate’s hands, glowing with a bright purple tint, never actually touched the ball. 500 wall balls later, Nate collapsed as a crack of thunder echoed in the distance.

    Power was restored to the building soon after and the feat has never been repeated since. And that’s the story of how the black 20-pound wall ball became black and purple.

    +-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-

    While this story might be a slight embellishment of the truth, the fact remains that Fight Gone Bad is only 3 days away. If you haven’t yet signed up for an account, there’s still plenty of time to do so. If you can’t make the event, please consider donating to my FGB campaign or any of the other CFW team member pages. Thanks for your help, everyone!

  • Lisbeth

    I’m 6’7″. You may not have noticed.

  • Lisbeth

    Bravo, Chris, bravo! LMFAO

    Fight Gone Bad linkie: https://rapidgiving.com/fundraising/page/2304/chriss-fgb5-page

  • Beery

    So many things to talk about.

    First, Congrats to Pam.

    Second, I had no idea there wasn’t an official Rx scaling for women. That kind of seems unfair as do many of the prescribed weights in proportion to body weights. That’s why I like workouts like Linda as the prescribed weights are unrelated to gender and solely a formula of body weight.

    Third, I vote for a 14 foot target for women. And I agree with Brian, the corner of the ceiling does make it tough to gain consistency which is why I end up letting the ball drop below my chest and getting yelled at. I just find it easier to let the ball fall lower when it comes spinning off the wall than to fight it and keep it on your chest.

  • K

    OMG CHRIS!

  • Beery

    Look out peeps, I’m coming to the nooner.

  • Brian

    The nooner has been rocking lately. See you there.

  • Rockstar

    Brian please do not use the term “rocking” out of context… Only when I am present that will be acceptable…And I hope your windmill gives you tinnitus.

  • Rockstar

    And I hope you come in to my hospital when you have your seizure

  • Rockstar

    And I hope I’m your nurse when you have to get scanned

  • Rockstar

    I will make your hospital stay and “experience” you will NEVER forget….muahahahahahahahha

  • Rockstar

    and I know Lis isn’t paying attention to the blog because she’s texting me…(again)…muahahahahahah!

  • Rockstar

    And I really shoud be getting ready for my next case

  • Rockstar

    but this is fun

  • http://howtolandajob.net Chris

    HEY HEY HEY ENOUGH OF THAT

  • Rockstar

    picture tag…LOL!…Lis you crack me up

  • Rockstar

    teachers pet

  • Rockstar

    how much does she pay you to my work

  • Rockstar

    watch

  • Rockstar

    must go but will return promptly…beware

  • Lisbeth

    Halt

  • Lisbeth

    For the record, you texted first. Ahem.

  • Lisbeth

    BTW, Chris’s Fantasy Land is opening soon. It’s like virtual reality. There is a headset, with goggles. But every character is Nate. We’ll be testing it at CFW.

  • David Kirk

    Favorite quote from Chris, “if balls could talk”…

  • David Kirk

    @ Brian, I’d want Jackie as my nurse, cause she’d leave me alone and just be postin’ to the blog, facebookin’ or textin’ Lis.

  • David Kirk

    Back should be good for next week, so am looking forward to hittin’ a nooner.

  • David Kirk

    I think I need a new gravitar, I’m soooo over the karate kid.

  • David Kirk

    4 minutes to the next conf call, how many posts can be made?

  • David Kirk

    So Lis, I know you have a new drummer in the house. Is he so excited that he’s praciticing morning and night? Abby is with her sax and they are just playing the mouthpiece right now. They learn to put it together next week. So we get dying ducks AM and PM. It is really cute though…

  • David Kirk

    2 minutes to go

  • David Kirk

    Not a fan of that “you’re posting too quickly” message.

  • David Kirk

    Anybody see that Greg Amundson video on the greatest adaptation for crossfit on the journal? It was quite awesome.

  • David Kirk

    9 total, but six so far to fill the void before the fun begins…

  • David Kirk

    I now see why Rockstar does this amount of posting. It’s quite fun!!!

  • David Kirk

    OK, back to work for me.

  • Pamela

    Hi David!

  • David Kirk

    48th comment and it isn’t even 2:30 yet. I think we can beat yesterday’s record.

  • David Kirk

    I just heard Chris may win the nobel prize for literature for his post about Nate and his wall ball.

  • David Kirk

    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.

  • David Kirk

    Oh, cool, we just entered a new page of comments…

  • David Kirk

    Kind of like turning a new leaf…

  • Lisbeth

    Halt (again)

  • arell

    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!

  • Lisbeth

    @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!

  • http://howtolandajob.net Chris

    @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…

  • David Kirk

    @ 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?

  • David Kirk

    @ Arell, one more thing, if you have some duct tape at home, you too could post a whole bunch more…

  • arell

    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….

  • David Kirk

    @Arell, I hear the pay stinks, the boss is demanding, but the benefits are priceless.

  • David Kirk

    Off to go troll Chris’ blog

  • Lisbeth

    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.