Only 10am Community WOD tomorrow
Bring some friends to join the WolfPack for 2018!!!
As the new year is now upon us, so is a new cycle. This new cycle will focus on building up skills needed for the open (double unders/advanced gymnastics/lifting techniques/etc), drastically increasing work capacity, all while maintaining, and hopefully building (especially the front squat), strength. Be prepared to get after it these next 8 weeks. The open will be here before you know it... 54 days to be exact. If you don't know what the open is, you can read about it here. Registration opens January 11th. This year we will be choosing team captains to build some intra-box competition!
We will be starting a new way of naming our scaling and modifying options/recommendations
Prescribed (RX): usually reserved for the serious competitor or elite athletes. Getting an RX on a workout means you performed EVERY SINGLE REP as written to the FULL standard (coaches will explain standards before the workout every time. Ignorance is NO excuse, so listen up during the pre-wod descriptions if your goal is to RX. If you didn't hear the movement standards and don't perform an RX quality workout, don't worry... you'll be JA-RX and can always RX next time). If you don't go deep enough on that thruster, don't count it as a rep. Redo it with the full range of motion or drop weight until you can. If a coach sees any movement errors, they will give you a few verbal cues/notifications to correct the movement... if you are unable to make the correction, see JA-RX
Just About Prescribed (JA-RX): you used the prescribed weight, or attempted the prescribed movements, but the quality of the RX wasn't quite there. Chest-to-Bar means your chest has to physically touch the bar every single time or else it's a no rep. It is not called chest-close-to-bar for a reason... and yes, same goes for Toes-to-Bar. It's not the end of the world if you get a JA-RX as attempting what is just out of your capability is how we find growth, but we are continually striving for perfection. Recognize the fault and correct it next time to earn the RX. If you are continually in the JA-RX category, check your ego and work on scaling weights/movements until you can CONSISTENTLY perform them to the full standard during a workout. Consistently building up your framework to support complex movements will be most beneficial in the long term.
Framework (FW): Typically reserved for people looking to get a good workout in for a balanced athletic base, aspiring to be a competitor but are fairly new to Crossfit, or wanting to cut a few lbs but also build some muscle and tone up. Normally this will be a very similar workout to the RX, but with reduced weights or simplified movements. Framework options are merely recommendations. It is your fitness and as long as you are not posing a risk to yourself or others, you can choose a weight/movement somewhere between our Framework recommendation and RX prescription.
LeanFit (LF): your main goal is to lose weight. This scaling option will be simpler movement patterns with lighter weight encouraging higher intensity training and heart rate to burn as much fat as possible.
The beauty of Crossfit is that it is infinitely scalable... some days you might want to do the LeanFit scaling options, while other days you are ready to go all out on an RX workout. The goal is to create a better version of yourself and have a damn good time while doing it!!!
