You know how we are always telling you to perform your movements in FULL RANGE OF MOTION? What does it mean exactly? It means squats to full depth. It means pull-ups with your chin OVER the bar and arms all the way extended in the hang. It means touching your CHEST to the deck in a push-up and fully extending your arms when in the planked position. It means a wall ball hits the target every rep. The list goes on and on. People, to do a workout "AS PRESCRIBED aka RX'd," you have to do at least 98% of the reps with full range of motion! We explain and demonstrate full range of motion before every workout. You all have a grasp of what full range of motion is before you start. Yet, we still see people miss lots of reps and the first thing they say when we write their result on the whiteboard is "I did it as RX!"
I don't really make a big deal about it. I came from a bodybuilding background. I relate people thinking that they do workouts "As RX'd" to those guys who were spotting me on a bench press and telling me, "It's all you!!!" We tend to turn a blind eye to the truth so we don't discourage valiant efforts. I love it when peeps work their ass off and get excited about accomplishing something they didn't think they could do. BUT.......
THE KING HAS NO CLOTHES!!! Let's call a spade a spade, but encourage hard work. We write "RX" next to performances that meet the criteria for RX'd. We don't write anything next to a performance that is scaled. I propose a third measurement. I used it the other night when a person doing the 150 push-up/shuttle run workout had more than a few reps that were definitely not legit. When he told me his time, I wrote "A LIL' JANKY." He was cool with it, and we both laughed.
"ALJ"- You used the RX'd weight, and you did the required amount of reps, but in all honestly, it wasn't quite RX'd. Good work. You need to work harder and get stronger. Your result was ALJ, but you will work harder and do it RX'd next time.
A lil' janky. Love it.
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SATURDAY OPEN GYM 2/2/2013
Make up a workout you missed....OR....work on a skill.....OR....give this a try:
- Row 5k for time
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Maria and @Sushi will be at the Courage Games in San Mateo on Saturday. Good luck to two awesome OneWorlders!!!!!!!!!!!!
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