The Daily WOD:

So every day when you walk into the gym, the first thing that most people do is go and check the board to see what the agenda is. As most people know our board consists of a few different things, but usually; the warm-up, the skill or strength WOD, the daily WOD, and then our cool down/mobility work. So to start off this little blog, lets actually go through and explain each thing really quick:

    Warm-Up; We put this in everyday to get your system heated up. Generally we do some kind of aerobic activity with a little core work mixed in followed by some active stretching. This is actually done to help prevent injury during the workout to come. Example; if we’re doing squats we might do a little running to get your heart pumping so oxygen reaches your muscular system faster followed by sit-ups and supermans to “prime” your core for the activity.
    Skill; This is possibly one of the most important parts of the day other than the WOD itself. We program in skill to work on specific things. Whether these things are strength work, or technique sessions for complex movements like Snatch or Clean and Jerks. Pay close attention and work hard!
    WOD; Ahh, the daily WOD. An ever so important part of the board. Every single day, the WOD on the board has changed to show something new and challenging. Each time we put it on the board we put things you can do as Rx behind certain movements (which we will talk about later).
    The Cool Down; We program in a cool down stretch routine everyday to help remove some of the waist we just created in our system. This waist is often in the form of Lactic Acid, a chemical naturally produced by the body under stress. It can cause tightness, sore muscles, and fatigue. Stretching and mobility work helps for this to be less of a factor in the future.

Rx Means Prescribed

Back to the main point of this blog; prescription. Every workout we do in some way or another has a challenging prescribed portion of the WOD. This can come in the form of a complex gymnastics movement such as Muscle-ups or Toes-to-Bar, but it usually comes with weight such as 12 reps of deadlift at 225# or something similar. Over the course of the past few months, I’ve received a lot of questions such as “I think I can do the Rx but it might take me a long time” or “I can’t do the Rx so what should I do?”

The answer to the second question is simple; if you can’t do it, do the best you can do. The goal of getting the Rx behind your score isn’t to show that you are some kind of CrossFitting badass, but more simply that you were able to do the WOD how we intended. The fact that you can’t do the Rx doesn’t mean anything, just as the fact one person can squat 300#s while the other can squat 200#s doesn’t either, it just means that each person is working at the intensity they’re capable of working at!

Now to answer the first question;

Chasing the Prescription

The meaning of CrossFit is; constantly varied, functional movements, at high intensity. If you look at the board and think to yourself “I can do that weight, but I’d be moving slowly” then dock your weight down. Unless it’s specifically strength work, our goal during the WOD is to challenge ourself to the max but do so at a pace we can maintain a high intensity at. If you’re having to set the bar down every other rep then your weight might be to high for that WOD.

This isn’t to say NOT to challenge yourself. We love nothing more than seeing people set PR’s (personal records) in WODs or movements like their first strict pull-up. What we don’t like to see is someone putting to much weight on the bar and either getting hurt or being sore for an abnormally long time frame. During workouts pay attention to how you feel and try to remember it. Learning to paceyourself and pick a difficult but doable weight will help you get that much better at CrossFit.

So, note to self as you read this; if I think I’d start getting slow, or think I’d have to take weight off my bar mid WOD, I need to reduce my weight.

It’s better for you to pick a lighter weight you can keep during the entire workout than a heavier weight that you then have to take a minute to remove and change. REMEMBER THAT!!!!

One last thing to remember; if your weight causes you to sacrifice good form and cause an increased risk of injury, reduce your weight! This is extremely important to remember as poor form is the most common cause of injury in any kind of physical activity.


Do the Rx if you can do it at a high intensity, or you can do it without having to rest between every rep. Push yourself to the max and go to that dark place (hint; blog topic to come) but don’t forget the form we teach you. You’ll get more benefit doing full depth squats at a low weight over 1/4 squats with a high weight I promise.

Hopefully you enjoyed this little ramble on Rx, and please leave any questions or comments below! I’ll be sure to answer them the best I can :)