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SugarWOD - Rx or Scaled?



SugarWOD is also a great resource because adds to the magic and “sport” that is CrossFit and allows athletes to compete and achieve a level of intensity that’s difficult to match by other means. As CrossFit Founder and CEO, Greg Glassman, observed, “men [and women] will die for points. Using whiteboards as scoreboards, keeping accurate scores and records, running a clock, and precisely defining the rules and standards for performance, we not only motivate unprecedented output but derive both relative and absolute metrics at every workout; this data has important value well beyond motivation.”

One feature included in SugarWOD is athletes have the option of logging their strength and WOD results as “Rx” or “Scaled.” As a result, there have been several questions from athletes lately about “Rx” weights or movement standards, etc. We use this term and prescription sparingly at CF8085 because it can at times reward poor movement quality, aka “Too Fast to Care Syndrome,” athletes selecting too heavy of a weight and missing the stimulus of the workout, or, worst of all, athletes trying to progress too quickly and getting injured. In order to answer some of the questions concerning how to correctly log results using SugarWOD and to insure results are tracked accurately, here are a few guidelines to consider when posting:

Conditioning: Athletes may log the conditioning portion (Running, Rowing, Jump Rope, Air Bike, etc) of the WOD as “Rx” when it’s performed to standard as written in the WOD. For example, if the WOD calls for Running, the athlete Runs the required distance. Any conditioning variation should be logged as “Scaled.”

Gymnastics: Athletes may log the gymnastics portion (bodyweight movements) of the WOD as “Rx” when performing the highest level gymnastics movement standard recommended for the WOD. This means full range of motion, not partial, such as when using an ab-mat for handstand push ups. For example, if the WOD calls for C2B Pull ups, the athlete's chest touches the bar for each rep. Any gymnastics variation, such as chin over bar pull ups or ring rows, should be logged as “Scaled.”

Weight / Load: Athletes may log the weightlifting portion of the WOD as “Rx” when performing the recommended percentage guideline of his or her max, a complex, etc that falls within the specified range. For example, if the WOD calls for 55-65% 1RM, the athlete may log the WOD as “Rx” if they perform the workout anywhere within the percentage range. Using a range of percentages based on the desired level of intensity of the workout and the number of completed reps, helps athletes select a weight based on what THEY ARE CAPABLE OF LOADING rather than a general recommendation or prescription. Other examples of percentage guidelines athletes may see: 55-65% 1RM / 60-70% Cmplx / 70-80% or 7-8 Hard UB Reps.

While it’s important to log results accurately, what truly matters in the long run is whether YOU are making progress, NOT whether your workouts are logged as “Rx,” “Scaled,” or even somewhere in between. When in doubt, please ask one of our coaches! ~CF8085

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Thursday's WOD - 6/9/2016

Skill:

SugarWOD Guidelines

Sumo Deadlift High Pull (SDHP) Progression & Review w/ PVC/Bar

Strength:

3x10 - Sumo Deadlift High Pull @ light to moderate weight

Deadlift

**Working weight is 95% of 1RM / Recent On-Ramp grads should be working off a challenging yet fairly conservative,3 rep weight where form is consistent.**

1x3@70%ww

1x3@80%ww

1x3++Amrap@90%ww

WOD:

3RFT:

400m Run

15 SDHP

10 Bar Facing Burpees

#running #Deadlift #barfacingburpees #sdhp

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

CFHighBar@gmail.com

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