WELCOME TO TWR: WEEK 3
THE DIFFERENCE BETWEEN RX AND SCALED:
By now, you’ve probably attended enough classes to notice two types of scores on the board: RX and Scaled.
RX (or “as prescribed”) means that the workout was completed exactly as it was written, using the weight amounts and/or reps prescribed. Scaled means the workout was modified as needed, to meet the current fitness level of the person completing it.
That’s one of the awesome things about CrossFit: You can have a brand new athlete in class next to someone who’s been doing it for years, and when the workout is scaled correctly for each, they’ll both be appropriately challenged.
At the beginning, everyone is scaled. And it can take anywhere from six months to sevaral years before an athlete starts RX’ing workouts. So first things first, give yourself plenty of grace on your journey as you’re learning. Scale appropriately and remember: There’s no such thing as “I ONLY did scaled.” You crushed it, that’s what you did. 💪😉
Second, if you’re able to do part of the workout at the RX level (but not the whole thing), do it. That’s how you’ll continue to improve and work toward RX. For instance, if the workout has a kettlebell and a wall ball, if you can do the kettlebell at RX weight but not the wall ball, do that. Don’t scale the kettlebell weight just because you’re scaling the wall ball weight. Over time, you’ll figure out which movements are your jam and which you can keep improving. At the end of the day, you’re always getting fitter so have some fun!
HOW DO I RECORD MY SCORES?
By recording your daily workout scores and PRs, you have a measurable metric for how much better you’re getting!
Here are the quick steps to start recording your scores:
Download the PushPress Train app.
2. Each day, the workout will be released into the app around 5am.
3. Scroll to each section (e.g. Strength/Skill, MetCon) and click on “Log Result.”
4. Enter your score (or weights) as indicated, then click on the level (RX+, RX or Scaled). Be sure to hit “save new result.”
5. To enter your personal records (PRs) or benchmark scores, click the little person icon in the lower right. Next to benchmarks, you’ll see “View All.” Clicking that takes you to all the options for recording your PRs and benchmarks.
Note: Some people prefer an old-school notebook over all this new-fangled technology. If that’s more your style, you do you! 🙌
TWR CAFE & APPAREL
Protein bars and energy drinks and t-shirts… OH MY!
Everything in the cafe and apparel rack is on the honor system at TWR. It’s designed to be quick and easy.
Need an energy drink before your workout? Write it on the sheet in the cubbies.
Love that new apparel on the rack? Grab it and write it on the sheet.
For planning purposes, all cafe and apparel item purchases are processed on the first of the month.
HAVING FUN? INVITE A FRIEND!
At Together We Rise, the best compliment you can give us is to refer a friend.
Working out with friends is not only great for your own accountability, but you’re helping others live healthier, stronger lives too!
We have a great referral program at TWR, where you get prizes when your friends join the community.
It starts here 👉 Share this link for a first free class with friends, family and co-workers:
https://twrfit.pushpress.com/landing/plans/plan_9b7f77c067eae8/login
MEET YOUR COACHES:
Click on each coach’s name to learn more about them!
