Lately, more and more of our Sport of Fitness folks are starting to "Rx" or do the movements and loads as prescribed. It is amazing to see such growth and development in folks who, a year ago, couldn't do one pull up, and are now repping them out in workouts. It is awesome and inspiring to watch you all grow everyday and get stronger and faster.
Growth as an athlete brings competition in to the picture. I know many of you will say "oh, I'm not competing with anyone, just myself", but you know deep down, you want to win, to beat those in your heat, or someone else in the gym you are chasing and close to in the numbers game.
With competition comes integrity. A lot of times, when we train, once 3-2-1 go is called, many of us cannot remember our names, nevermind the rep we're on. But you must always be aware. Integrity is doing what's right, even when no one else is looking.
All of you have the gift of sight. And that gift allows you to "see" if your chin went over the bar on pull ups, or if your wall ball actually hit the target,or if your kettlebell is high enough. All of you can feel. You can "feel" if your chest hits the deck on push ups, or if the bar returns to your shoulders during push presses. And all of you can hear. You can "hear" a trainer say, "that rep did not count", "you need to get deeper in that squat", "get your chin over the bar". All of these are indicators that your rep did not count. Yet time and time again, even with the gifts of sight, hearing, and touch, we watch many of you continue to count reps that are not legitimate.
As an athlete, I could care less if you are content to do the bare minimum or work below the bar that is set on standards, because I know my capacity, and I know that I will continue to put up legitimate times and numbers on the board, no matter what you choose to do in your workout.
But as coaches, it hurts our hearts to see it. To see you cheat yourself. And it is cheating. To do less than the requirement is cheating. And to do it too much, will blunt your development in the movement in question and your overall power output and capacity as an athlete.
CrossFit is also all about community, and remember that when you don't count correctly or cheat range of motion, you are also cheating your peers.
The "RX" by your name is not a right. It is earned and determined by the coaches that validated your workout. Don't be impatient with your progress. Some of the movements take time. Growing enough to handle certain loads and reps in workouts takes time. Time allows your body to develop sufficient strength, technique, and coordination to do the movements to support your current capacity in order to avoid injury. Rushing that will only hold you back whether through injury, overtraining, or the inability to develop capacity due to lack of range of motion in training.
If you continue to hear a coach say "get your chin over the bar" or that your reps on other movements don't count, you probably need to scale. And if a coach scales you, do not be embarrassed or discouraged. We are trying to preserve the stimulus of the workout so that you get the most gain from it, and save you from injury. Coaches are there for a reason, and yes, we actually do know what we're doing. Isn't that why you pay us in the first place?
I know this can sound harsh, but just like the nutrition stuff, we say it because we care. We want you to be the best you can be. Don't be blinded by the mighty "Rx" or the win. Competition can ruin people, friendships and community included. Remember why you do CrossFit. It is for love of the Sport of Fitness, both in community and the spirit of competition.
Now... go forth and kick ass. With integrity.