Tuesday, December 31, 2013

Rx and Movement Standards

This is a great article and serves as a perfect follow up to Amy's article yesterday:

Holding Yourself to a Higher Standard

Maybe something to think about for the New Year.

Rx’d or Not quite? A gentle reminder of that definition…

Rx or, “as prescribed,” does not only refer to the weights used in a workout, it also refers to movement standards. 
article 590 dan33 Rxd or Not quite?  A gentle reminder of that definition...
As a person who truly loves the sport of CrossFit and understands what it takes to be an athlete at the top of this sport, I take the  term “Rx” extremely seriously. It’s actually sacred to me. Yep, sacred. Rx or, “as prescribed,” does not only refer to the weights used in a workout, it also refers to movement standards, i.e. hips below parallel on every type of squat; every wallball making contact with its intended target, every pullup showing the chin above the bar and full elbow extension at the bottom; every handstand pushup showing control and balance at the top of the movement, every Jerk stood completely up before the bar is dropped from overhead lockout…I could write an entire article on standards alone (not a bad idea), but you get my point. When someone comes up to the board and says “Rx” when clearly I know that their workout was not done completely “Rx,” I do my best to not make that person feel badly but still to inform them of what was NOT Rx about their workout. If this has ever been you, do not take offense to this. It is my job as your coach to instill good habits in you, and it is also my job to protect the man or woman working very hard next to you who DID do a fully Rx workout. Just because you did the Rx weight but couldn’t get your hips below parallel on your back squats means that you in fact, did not do an Rx workout. So keep this in mind before you give your coach your WOD score – and in choosing your appropriate weight for the workout.

Read the full article HERE
See also


Saturday, December 28, 2013

Quite Possibly the Best Article on Hypertrophy/Strength that I've read this year

Why Bodybuilders are More Jacked Than Powerlifters

Why Bodybuilders are More Jacked Than Powerlifters

In Neuromechanics of Human Movement, Roger Enoka (Enoka, 2008) lists eight potential neurological areas for non-hypertrophy related strength gains:

Enhanced output from supraspinal centers as suggested by findings with imagined contractions
Reduced coactivation of antagonist muscles
Greater activation of agonist and synergist muscles
Enhanced coupling of spinal interneurons that produces cross-education
Changes in descending drive that reduce the bilateral deficit
Shared input to motor neurons that increases motor unit synchronization
Greater muscle activation (EMG)
Heightened excitability and altered connections into motor neurons

Read the full article HERE


Monday, December 23, 2013

New Years Goals

Generally I dislike New Year's resolutions.

I think goals should be a year round thing.  The constant striving to better myself is what keeps me going.  I think that if you stop striving you start dying...a little at a time.  I much prefer life long goals and a constant stream of smaller mid-term and shorter term goals.

As I write this it is December 23rd.  Make the goals now and start tomorrow (better yet NOW). If you're not reading this until January 1st the same advice applies, make long term, mid term and shorter term goals now and start today.  Constantly re-evaluate, some goals may take longer than you think and some goals will be achieved much faster than you think.  

In training others, I loath hearing goals that are event or time frame specific.  I dislike goals like "to get in shape for an upcoming wedding" or to get in shape for the summer.  I much prefer goals that are triggered to being able to do something.  It's the doing something that matters.  Fight like hell to achieve those goals and the way you look will be reflected in what you choose to do.

The mid-term and short term goals keep things interesting and fun.  Always work to overcome your weaknesses. In order to do that you have to challenge yourself to find out what they are.  No one likes to do the things they think they may be bad at.

Find a partner. coach or trainer that won't judge and ask them what they think your weaknesses are. You may not like what you hear, receive the information neutrally and fight the tendency to resist. Then work like hell to make that weakness a strength. Find the strength to plow through so that when that movement is called out in a workout or competition you don't fear it and can confidently proceed.

Be Coachable

It takes time.  It is tough on pride to have these things called out, but in truth, it is one of the best things one can do for another, to help someone to improve. Don't waste that gift.

The best competitors, coaches and trainers all have someone that can push them and call them out, it's how we improve.  Without this its so easy to become complacent, accept 'good enough' and continue being that way year after year.

Accept that feedback and make those areas your short and mid-term goals!  That will place you well on your way to your lifetime goals.

Next: Developing Habits that are in line with your goals.
Goal achievement is a constant stream of congruent habits, little things done consistently aligned to your goals.

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