RX.
Those lucrative 2 little letters are so powerful- Being able to do the workout “as prescribed” by your coach. Since the Open is coming up, let’s go into a little more detail on standards. Some of you follow this to a “T”, while for others, this will be a refresher to hold yourself accountable to a strict standard whenever possible.
“As prescribed” translates to as written- most notably understood as using the prescribed weight for the workout (whether that be barbell weight, kettlebell weight, db’s, etc). Rx also means you only count the reps that would hold up in competition. In other words, if your toes don’t touch the bar during toes to bar, you don’t count that rep. You don’t count a C2B pullup unless your chest touches the bar. Knees to elbows means knees to elbows (not knees to triceps). You squat below parallel for every squat movement. You drop down low enough on your ring dips and extend to full lockout at the top, etc. You get the gist.
Your personal challenge: No-rep yourself. Will the person next to you know if you didn’t get all the way up on that chest to bar? Will your coach notice that rep wasn’t full lockout? Maybe not…but you will. So, I challenge you- don’t count the crap. No-rep yourself, and give yourself a pat on the back for upholding your personal standards. Your coaches and many of your fellow members no-rep themselves all the time when they workout- and so should you.
Now, some of you might be saying this doesn’t apply to you if you are not going rx. Nice try. Before the workout, decide what your personal rx is for the movements that day, and stick with it. For example, decide how high are you going to throw that wallball each time- and hold yourself to that standard throughout the workout.
No-rep yourself. It’ll only make you stronger.
WOD: Gymnastics skillwork; BS / Burpee Box Jumps