WORKOUT OF THE DAY

WORKOUT OF THE DAY

MONDAY 3.18.19


The mind is just like a muscle. The more you exercise it, the stronger it gets and the more it can expand.
— Idowu Koyenikan

Perspective: If you’ve been in CrossFit as a sport and community for a significant amount of time, you remember when being able to “RX” a WOD was an aspirational goal, not a default expectation.  Early on, most of us scaled most of the workouts, most of the time. We would knock out the CrossFit “Mainsite” or “Mothership” WOD to the best of our ability, and then our load/time/reps/rounds would “Post to comments” on crossfit.com, with what scales or substitutions we used to preserve the intent of the programming.  In 2006/2007 it was not uncommon that a higher skill or heavier load WOD would have LITERAL handful of fire breathers earn the right to post “RX” next to their score.  Being able to RX specific Girl and Hero WODs were goals that guided much of the fitness journey for significant amounts of time. I spent years working toward my goals of RX “Isabel”, “Nate”, and “Nasty Girls”.  As a coach and affiliate owner, I have absolutely heard the groans of an RX piece of programming being “too hard” many times. On the interwebz I have certainly read and continue to read complaints of the same nature. Change your perspective.  If the RX isn’t considerably difficult, how are we supposed to forge elite fitness as a community? If everybody can do everything as RX, then it’s not special. It has no sense of achievement or accomplishment. Nobody is forced to set goals. Nobody has a higher level of fitness to work to.  Part of what drew me to CrossFit was that there was no limit, no plateau. There was always something to work on and reach for. There’s no shame in the scaling game, it’s part of the journey. No achievement of significance is ever easy. And when you reach it, you’ll be glad it wasn’t.  If you’ve been around for a while, what was the first RX WOD that was a huge personal goal for you? How long did it take to hit?  -Chuck Bennington

Perspective: If you’ve been in CrossFit as a sport and community for a significant amount of time, you remember when being able to “RX” a WOD was an aspirational goal, not a default expectation.

Early on, most of us scaled most of the workouts, most of the time. We would knock out the CrossFit “Mainsite” or “Mothership” WOD to the best of our ability, and then our load/time/reps/rounds would “Post to comments” on crossfit.com, with what scales or substitutions we used to preserve the intent of the programming.

In 2006/2007 it was not uncommon that a higher skill or heavier load WOD would have LITERAL handful of fire breathers earn the right to post “RX” next to their score.

Being able to RX specific Girl and Hero WODs were goals that guided much of the fitness journey for significant amounts of time. I spent years working toward my goals of RX “Isabel”, “Nate”, and “Nasty Girls”.

As a coach and affiliate owner, I have absolutely heard the groans of an RX piece of programming being “too hard” many times. On the interwebz I have certainly read and continue to read complaints of the same nature. Change your perspective.

If the RX isn’t considerably difficult, how are we supposed to forge elite fitness as a community? If everybody can do everything as RX, then it’s not special. It has no sense of achievement or accomplishment. Nobody is forced to set goals. Nobody has a higher level of fitness to work to.

Part of what drew me to CrossFit was that there was no limit, no plateau. There was always something to work on and reach for. There’s no shame in the scaling game, it’s part of the journey. No achievement of significance is ever easy. And when you reach it, you’ll be glad it wasn’t.

If you’ve been around for a while, what was the first RX WOD that was a huge personal goal for you? How long did it take to hit?

-Chuck Bennington


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Pacer Warm Up

Skill:

Backwards Roll to Support

Deadlift

10min to work up to heavy working set

WOD:

Every 4min complete:

Deadlift 5-5-5-5-5 reps

After each set complete 2 backwards roll to support on rings.

Intermediate:

Every 4min complete:

Deadlift 5-5-5-5-5 reps

After each set complete 2 forward ring tuck throughs

Fitter Faster:

Every 4min complete:

Deadlift 5-5-5-5-5 reps

After each set complete:

3 Banded Supinated Pullups

3 Push Ups or 3 Ring out push ups