Be Responsible

• Wednesday, September 29th, 2010
• by amy

If you've been with us for more than 3 months, you should know what's going on.  Terms like Samson stretch, plank lunge series, kipping, kettlebell, and double unders should not be foreign.  Along with that, you should start knowing what your scaling is going to be for a workout.  There are only a few standard CrossFit prescriptions for weights; these are written as men Rx/women Rx: 135/95, 95/65, 155/105, 255/185, 53/35.  You can fall in to only so many categories.  There are some folks who are prescribed (Rx) all the time.  You know who you are.  There are some who are one level down, some WOD's as Rx some scaled.  Then there are men who are women's prescribed, and women who are scaled down from there.  It's not rocket science.  Figure out where you are, take very good notes in your books, and go from there, and try to jump up when you can - you should be getting stronger!  Chances are, if you did Fran at 65 (Rx is 95/65), then you need to do every other 95/65 Rx workout at 65 until you're ready to move up.  Get it?  This is not directed toward novices.  Novices need guidance, and we are here to provide that guidance.  And when you do move up, your time may take a hit - but that's OK!

Too many times lately I've tried to help someone figure out what weight he needs to do.  We start looking in his book, and he's written out the workout, but he's neglected to write down what weights were used.  How are you to figure out what to do when there's no record of what you've done in the past?!?

Measurable, observable, repeatable.  That is how progress is made.  It is your responsibility to keep the records!

Farmers walk-time to slop the CrossFitters!