February 3 2017
We truly do have a service-oriented team of coaches all centered on one goal; to help you achieve your best. Recently a discussion amongst a few of the coaches was prompted that has led me to make a resolution to adhere to more true “Rx” standards and for all of us to accept it because it will ensure we’re constantly improving. Here’s the deal, if you’re hear to work out, have fun, and keep fit, then this doesn’t change anything for you! The Rx doesn’t affect the good, hard work you put into yourself for the WOD, it’s simply a measuring stick for us to analyze data. We will still challenge you to get deeper in the squat (because it’s more impactful!) or fully extend your arms overhead (it’s safer!) and all of those things because they’re going to help you in the long run. If a coach determines for any reason your workout wasn’t to Rx standards, then accept that they saw something that told them that. We’ll give you every opportunity! For instance, I might say to Vinny, “Vinny, get deeper in that squat for the wall ball.” If he does so on the next rep and effectively no-reps himself for the one I saw that wasn’t to standard, then he’s earned Rx! If he doesn’t try to get depth or does so, but doesn’t repeat the half-rep, then that’s not qualifying for Rx! The Rx is only another word, but it holds meaning and standard with it. If you care more about the Rx than just giving your best so you can BE your best, then I haven’t done a good enough job showing you what the point of this program is really all about; to have fun, to get fit, and to challenge yourself to change. Show your coaches respect and even ask them where you could improve and I know you’re going to get so much more out of it than if you choose to be upset about not having 2 letters after your name. Plus, the Open ever looms so we need to get in the habit of realistic expectations and results!
15 Minutes allotted time.
Establish a 3-Rep Max for Front Squat.
5 rounds for time of:
20 Double Unders
10 Sumo Deadlift High-pulls, 95/65 lbs
5 Shoulder-to-Overheads, 95/65 lbs
*Jump Rope Singles are standard 3:1*