Tuesday 27 May

Jeez,  another one transferring from CFNZ to 09!  Oh well, our gain!  Welcome Ryan!

Jeez, another one transferring from CFNZ to 09! Oh well, our gain! Welcome Ryan!

As Rx'd.

As Prescribed.

The goal of any red-blooded CrossFitter.

To 'clock' the workout, by being able to meet the load, rep, or technique demands, imposed by the coach, and to be able to write those letters (rx) up next to your score.

It's a cool feeling the first time you do it.  You are actually making progress it feels, finally!

But it's important not to think of it as an end goal, or worse, as the exact right suggestion.  Even though you may be able to handle the weight, it may be incorrect for your 'gearing'.  Just like one person prefers their damper set to 8 on the rowing erg, so another person prefers 4, and yet they both row as fast as each other.

The Rx weight is just a suggestion, of a weight that will allow you to optimise your power output, and thus generate the best possible training effect from that workout.

It's common enough to see people trying to go rx, or as close as possible to it, when it's a little out of reach.  Actually it's an interesting phenomenon, to see some people try to go ABOVE rx.

But the coaches are on to you.... :)

We know, that when it's a little too heavy to move fast, you will move slow..... or stop altogether.

Now you are resting....... ooh time for a drink.....

Sometimes that is the point, but only rarely.  Talk to the coach about HOW the metcon should feel, and then choose your weights and reps, based on that.

For example, Grace is 30 reps of clean and jerk 60/40kg.  It should take between 1:30-3 minutes. The feeling you will get from 30 clean and jerks performed in 2mins flat, feels drastically different to if it takes 8mins.  No matter if it was the same weight shifted, your average power output is through the floor at 8mins.   And power output is how we develop your fitness.




Hang Power Clean + Front Squat

5 x 3

20 Wallballs
30 Slamballs
40 Lateral Jumps
50 Single Skips
AMRAP in 7mins



Clean + Jerk
Heavy 1.1.1.

3 Power Cleans 60/40kg
10 Double Unders
6 Power Cleans
20 Double Unders
9 Power Cleans
30 Double Unders
AMRAP in 7mins

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