Don’t forget the CFL Outside the Box event at Stephanie & Reed Jackson’s Lake house this Saturday beginning at noon. Details are on our Facebook Page. www.facebook.com/CrossFitLanier
It’s been brought to my attention there’s some confusion with regard to the recent changes I made to how your coaches are scoring the workouts. I’d like to take a few minutes of your time to explain.
All of us who make up the CFL community have specific reasons for joining. Getting fit, losing weight, getting stronger and faster, learning new movements, competing in CrossFit competitions, getting better at running races, and some just like the atmosphere and fellowship.
One of the basic concepts of CrossFit is: record your efforts and successes to document and celebrate improvements. Another is to challenge yourself to push harder, lift heavier and go faster, all within the most basic rule of CrossFit, Technique, Consistency, Intensity. This means, learn to do the movement correctly, do it correctly every time, then add speed or weight.
In most CrossFit Gyms, you would find a WOD written like this:
Fran 21-15-9 Thrusters & Pull-Ups 95#/65#
If you can’t or don’t want to use the weight, or don’t have unassisted pull-ups, you would be left on your own to figure out how to scale the weight and/or movements. If you did scale, the only thing you would see on the whiteboard after the WOD is your time.
Over the last 5 years, my programming and scoring has evolved into what you see today.
RX+ – Advanced movements and heavier weights for members who want to advance into high level CrossFit competitions, closer to CrossFit HQ programming.
RX – Heavy weights and more advanced movements for members wanting to get stronger and possibly compete in local CrossFit competitions.
MRX – This is the newest addition to my scoring system and probably the cause of most of the confusion. I added this level in response to my decision to increase the weights and require more advanced movements to earn RX. I believe the MRX is where many CFL members will spend most of their time working towards. Most of the movements will be similar to previous RX levels, but the weights will typically be 20% lower than the current RX level.
In the 3 levels listed above, there is no scaling, you must do all the movements as prescribed to earn the level. However, this doesn’t mean drop to the next lower level, RX2 or MRX2 just because you don’t currently have the skill or strength yet to do one movement. Remember, one of the goals of CrossFit is to push yourself, every day. If you can do the weight but need to scale a movement, do it. Just understand your score on the whiteboard will reflect both.
RX2 – Lighter weights, lower heights and scaling of movements.
MRX2 – still lighter weights, scaling of movements and modified movements.
Remember what your goals are and choose a level, or mix and match weights and movements to help you reach your goals. If your goals is to get fit and lose weight, going heavy isn’t the correct choice, lighten up and go hard, with short or no breaks. If you want to get stronger, bigger, and challenge yourself to learn new movements, come in early or stay after class to work on the movements you struggle with. Or, consider taking some PT classes with one of our many excellent trainers, they can assist you in reaching your goals.
Finally, take a few minutes before each workout to consider what the goal of this particular workout is and how it fits into what you want to get out of it. Double check with your coach to make sure you’re doing all the movements correctly, with the appropriate weights, then go hard!
Click on the pic of Ms. Zo and her kiddos to see this week’s WODs!