August 2018
Holy cow! It’s our 6 month “anniversary” of being CrossFit box owners! Seems like it went by very quickly. I feel like we say this a lot, but it’s true, so I’m going to say it again! We appreciate the support we have been given from all of our Washougal River CrossFit athletes and coaches. We truly think we have THE best community around! Thank you all so very much for being part of one of our favorite things!
If you didn’t get a chance to go watch Michelle, Polly, and Stephanie compete, you missed out. It was a really great event and felt very organized from a spectator point of view. Watching our girls work together and push themselves and each other was certainly cheer-worthy! It was an all-women competition (RX and a scaled division) with 4 work outs. If you ever have the opportunity to watch someone you know compete in a CrossFit event, I highly recommend going. These 3 ladies did great and we cannot wait to watch them again! Hopefully very soon. *(The Games began today, you should look up a few events. Impressive humans! Our neighbors from CF Fort Vancouver are competing in the team events!)
Same as last month, with summer arriving and temperatures pushing 100 degrees, it is important to drink more water than you typically do. Especially if you will be working out. Which brings me to my next thought; do not let the heat deter you from your work out schedule. While we want you all to make smart choices and not put yourselves in danger, we don’t want to see people skipping work outs simply because it’s hot outside*. Drink lots of water, plan to maybe go a little slower, and come join the fun! We have a fan to help keep you cool. Stay hydrated and we’ll see you at the box!
*If you are using this amazing weather to be physically active outside instead of working out in the box, we encourage that! We don’t CrossFit to be better at CrossFit; we CrossFit to be better at life!
Tomorrow wraps up our last session of Washougal River Ninja Warrior Camp and it has been a FUN week! These groups of kids have worked so hard this week learning new skills, improving old skills, and trying something that may have made them a little nervous. If your child (or a child you know) is interested, but wasn’t able to attend this year, stay tuned for CrossFit Kids classes this fall! We are working out the schedule to accommodate the new Wednesday schedule for Washougal schools, but plan to have weekly classes starting shortly after school begins. We are also already looking towards next summer and are hoping to include a weekend Ninja Warrior camp option!
Finally, this month we want to share with you the intent of the Rx WOD (as written on the board). Rx is designed to push the top 5% (or less) athletes at the box. The other 95% will need to scale or modify in some way (lighter weight, shorter distance, fewer reps, modified movement, etc). Other than the top 1% (who will likely RX every WOD), who is part of that top 5% will vary daily based on the moves, the weight, the distance, the reps, injuries, etc. Rx’ing a WOD does NOT mean you have worked harder or gotten a better work out than someone who did not Rx. While the goal may be to “RX a WOD” because it feels great to finally get there, the true goal for each of us should be to push ourselves harder than we did the day before; to be Better Every Day.
If you were to visit another CF box, their Rx might look different than ours; they have a different set of athletes to program for. If you look back at what Rx was for us 6 years ago (when CFNP first opened), it will likely look a bit different than it does now. We have a different type of athlete now. Our advice is to complete each work out, so that it pushes you just a little passed what you could do yesterday: Run faster or farther; lift a little heavier; use a thinner band; do fewer reps, but a more-strict version of the movement. While Rx does feel pretty great when we finally reach our first one, a personal record should be the goal we are striving for because it feels far better and lasts much longer.