Rx’d
Rx’d – A definition:
A lot of new Crossfitters come in and ask “what does the Rx’d mean that everyone puts in their posts?” This is a very valid question and one that everyone should be thinking about. This post is to clearly define why one uses “Rx’d”.
Rx’d simply means ‘as prescribed’. It means that you do the WOD exactly as written. To an extreme sense, you do exactly as written AND in the order it was written. This one is hard at times, especially with bigger groups, but it still stands true. It also means doing the prescribed weights, if there are any, and the the proper technique of the movement especially when it comes to range of motion (ROM). Some simple examples of ROM are: chest-to-ground in the push-up, chin over bar in the pull up, and hips below parallel in the squat. As fatigue sets in these are harder to achieve and it’s expected to see some break down.
When you meet ALL of these criterion in a WOD, then you can add Rx’d in your post. Another term that comes to mind when we think of Rx’d and ROM is Virtuosity: doing the common, uncommonly well.
Thank you for posting this. I find the standards for technique and movement are incredibly high at CFE. Personally, for the most part I may do the Rx’d weight but I will not add “Rx’d” to the post.
How many of us are really confident that we actually did the WOD to the standard above? Not me….and therefore I have to be honest with myself.
The Level Cert 1 should be interesting–those who are delusional in this regard are going to get busted.
I just hope that I don’t hear these words, “Okay people watch Ed do this movement, can anyone tell me what he is doing wrong?”
To add my two cents – When I started CF, I wanted very badly to reach the stage of putting Rx’d on things, especially with the weights. I find now there is more satisfaction knowing that I did something lesser well, than saying I did something more poorly. I notice that as I progress through CF, often my times are slower than they were. My thoughts now are “What was I doing wrong back then?”
I had shut the computer off and then had to come back with my thoughts about Rx’d after reading the above. After so many years of doing Crossfit at the Rx’d level, the term had just become something I automatically added on my post. I haven’t stopped to really think about its parallel meaning, virtuosity, in a long time. It can be a fine line between form slipping a little at the end of the WOD because of fatigue, and form that should be pushed a little harder. Perhaps a kind of complacency occurs at the Rx’d level that is not present at the scaled levels; the achievement of Rx’d weight or no modifications for an exercise is a concrete goal to work toward. Once this has been achieved the only things to strive for are better times (which can lead to reduced form in itself) and greater depth or virtusoity in each individual exercise. I can honestly say that some days I choose the former.
I’m happy to say I didn’t get called into the middle once at cert, but every ounce of energy I had was being put into making sure that I achieved proper depth/lockout/height… If I put half that energy into the everyday of my Crossfit, what a difference that would make!!
The definition does raise some interesting questions – when exactly do we consider ourselves Rx’d? The answer is clear when we are not using prescribed weight, but some of the form issues are in a bit of a grey area. Even watching videos of some of the ‘elite’ crossfitters, you can see the breakdown of form as fatigue sets in. Does it mean they aren’t rx’d? I don’t know. There’s certainly no way that fresh and perfect form can be maintained throughout a WOD, but at what point do you move from saying as rx’d to not rx’d?
It seems that the biggest questions seem to arise over the body weight exercises – pullups, pushups, squats, etc. Again, even here there are degrees of difference – being called on a couple of squats that maybe aren’t reaching full depth as fatigue sets in (but making a full correction when it is pointed out) or ‘snaking’ pushups as the video showed, versus not touching chest to the ground on any pushups or getting chin over the bar on any pullups for example.
I can definitely bust myself on some of the ‘rx’d’ posts. Push jerks come to mind. Better now, but definitely until recently I wasn’t doing push jerks. Using full weight, yes, but push presses, not jerks. Again, it’s hard to know when we shouldn’t use the rx’d label – it seems often that even CF itself seems to say that as long as you get the prescribed weight over your head, it counts.
I like that you included the definition of virtuosity. I am learning that I would rather be slower but be doing the movements correctly than doing some half-assed workout just to get the best time. I must admit though, the kipping pullup battle is becoming a little tiresome….:)
The wonderful thing about Crossfit is that we are constantly evolving as athletes. We may all be at different levels, but the one common denominator that we have is our progression. Even those that are rx’d evolve by increasing intensity, or adapting a new skill (butterfly PU for example). The hardest part of “as prescribed” is the mentality you need to get there and stay there. It’s easier to train physically than mentally. But just like learning and practicing the fundamental movements of crossfit, we need to do the same for the fundamental mentality that includes focus, determination and virtuosity.
I was constantly frustrated over the rx’d issue (why am I not there yet?). Now I admit that my progress had become stagnant and I questioned if I was even in the game. I had to take a step back and regain some focus and confidence. Lately, I’ve been inspired by everyone at crossfit and it has given me that extra push to expect more of myself and set realistic goals.
GET SOME!!! GO AGAIN!
Wow-love everyone’s comments-great discussion.
I think quite simply, it comes down to personal integrity. Whether you get busted or not at a cert, by our coaches…YOU know yourself if you did a pushup with chest to the floor, or pullup with chin over bar. We all need to hold ourselves to this standard, not only when those are watching you. Perhaps reading the quote on the back wall before each WOD would be a good idea as a reminder of this philosophy.
To me, crossfit is not always about the fastest time. Great, so you had a faster time, but if you cut corners, didn’t break parallel with squats, etc. etc….your boast of a faster time or a spot on the board in comparison to others is moot.
It comes down to…did you improve from the previous wod? Did you have a breakthrough in technique, mentally or physically? Are you better today than you were doing yesterday’s wod? Are you pushing yourself as hard as you can in that moment (and this will change from day to day)? Are you holding yourself to the standards within crossfit?
No one is perfect, and your best is your best you can do for that day. But unless you hold yourself to these standards, then you’re no different than the globo gym goons we’ve all seen lifting heavy, doing half-assed pushup, cheating in technique to look better or faster.
Unless you did it rx’d (all of them), then it’s not rx’d. Period. Oh, and check your ego at the door. I’ve definitely been guilty of not doing this many times, but have found it’s a lot more fun and rewarding to leave it outside of crossfit.
Love it. Check out the .com video today!
FYI…
Running cert on the .com for Edmonton in June, as well as barbell and gymnastics certs in Calgary coming up for anyone that is interested!
Would highly recommend the running cert-Ed and I went last August, and was absolutely amazing!
Many thanks for taking the time to post this. I appreciate.