Wednesday 08.28.13

John, gettin' it done in the heat of the day

LABOR DAY HOURS

Monday, Sept. 2 we will be operating on Saturday hours:

Open Gym from 8 AM to 12 PM

Today we ask: How do I get an "Rx" next to my name on the white board?

We award the coveted Rx not when you are doing the prescribed weights written on the board for the day's WOD. We award an Rx when you use the prescribed weights for the WOD movements AND you hit the prescribed movement standards for every rep of the WOD (e.g., squats below parallel, full overhead lockout position, chin above the bar on pullups).

It's a balancing act in CrossFit. Perhaps the strength is there to go prescribed with the weight, but the range of motion is not there to perform the prescribed movement correctly. Perhaps the range of motion is there, but the strength is not there. Perhaps BOTH are there, but mentally you can't sit in the suck, so you go lighter just so you can cruise through the WOD with a fast time. Getting an Rx next to your name means you logged the hours of practice learning how to do a movement safely, efficiently, and full range of motion and you put in the effort to lift heavier weights. Embrace the suck, Warriors, and EARN that Rx next to your name.

WOD

"Coe"

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

10 Rounds

10 thrusters (95/65)

10 ring pushups