RX THE WOD

Many CF boxes started introducing a level or band system to give athletes feedback on their level of current fitness and also a well-defined target for improvements.
When you’re running or biking, you really only have one target: pace. Weightlifters have a weight goal per weight class. CrossFitters are challenged by the mind-boggling variety of movement combinations and therefore unclear targets. Is my target a sub-3-minute Fran or a bodyweight press, unbroken 100 double unders or 50 yard handstand walk?
If I’m doing a WOD, should I scale and go all out or try the Rx and go slow?
Having a fitness assessment like CFDV’s band system helps self-assess and also decide when scaling or when Rx is more appropriate.
Red Band Part 1 MetCon
– 2000m row then
– 1 mile steep hill run then
– 55 pullups
time cap: 20 minutes for Red/Rx
[21:38]

When you add CF Endurance to your regular programming your rest days become the endurance WOD days. I think it is necessary to train for specialty events like road races, cycling races or the like because they require specialized efficient movements (like uphill running, long runs, biking) that is hard to do as part of the normal WOD.
So I went for the local park with many 100-300 feet climbs to practice…
After 2 years I finally have a box opening 5 minutes from my home. After June, no more hour-long commute to the box! (except the drop-ins during travels).
Mobility
30-minute mobility drills
warrior yoga then back, hamstring, calf, ankle, heel cords
Endurance
5 miles in intervals
– 4x800m, 8x400m, 4x200m, 8x100m

When I started Crossfit about 2 years ago, I had a hard time finding boxes on my travels.
My home town, Philly had 5 boxes at the time, now they are up to 33. London had only 3 then and now they have 14. And my old country, Hungary went from 1 to 7 gyms.
China which had no CF presence then finally opened 2 boxes in Shanghai.
The good people of Beijing are still left without kettlebells and box jumps, but I digress…

The bottom line is this – a revolution is happening. A new generation of athletes are emerging who eat better, move better and are stronger and fitter than their peers.
Having visited over 100 boxes on my business trips, I found a global community unlike any other: healthy, strong, determined and supportive. No matter who you are.
With almost 6,000 CF boxes in the world, this is a very exciting time for humanity.

Mobility
30 minute mobility routine
MetCon
5 rounds for time:
– 10 Power Cleans
– 15 Burpees
– 20 USA KB Swings
– 25 Wallballs
Rest 2 mins between rounds.

Black/Red (RX): 155/105, 53/35, 20/14
Green: 4 rounds, 115/80, 53/35, 20/14
White: 3 rounds, 95/55, 35/26, 20/14 to lower targets

In my experience, there is more community spirit in CrossFit than in any other sport, however you can’t really call it a Team Sport. Not until you do a Team WOD, that is.
Today was one of those forget-your-own-scores-just-help-the-team days. And it was fun.
I changed the format of the  daily 30-minute mandatory mobilityWOD of the Life Challenge: the 10-minute yoga came in the morning and the 20-minute deep tissue work was spread out before and after the WOD. This is much easier to schedule and fit in a workday.
Mobility
30 minutes of mobility training spread throughout the day
Team WOD
Team of 4 – AMRAP: 20 minutes
40 Pullups
40m Walking Lunge
40m Tire Flips (~350lbs)
40 Tire In-’n-Outs (~ 25in)
[2 rounds and 117 reps]

Photo credit: Flickr – JLGlover