Some of you are being stubborn with your workouts in ways which are not optimal for your training and worse, sometimes unsafe.

The programming at CrossFit Invoke is designed to be a challenge even for experienced athletes. Just because you typically perform the workouts as they are written (Rx) doesn’t mean you will be able to do them all that way. Also, just because you CAN Rx a WOD doesn’t mean that you should. Sometimes your body needs a break.

You should also keep in mind that most CrossFit workouts are designed to maximize power output. Work/Time=Power. So, in a workout with 225lb deadlifts and 95lb thrusters for 21-15-9 you should choose a weight which allows you to maintain consistent or improving speed through the rounds. If you Rx the weight and go slowly, you have diminished your power output and have had a less effective training session than you would have if you’d used less weight. If you are consistently finishing after your peers, consider scaling your workouts so that you can keep your times consistent with the class and have a more effective workout.

On the other end of things, if you are consistently finishing way before your peers, its time to push closer to Rx. If you’ve always used 55lbs and never 65lbs which is the typical Rx weight for females, now is the time to push and try.

We believe we are the best CrossFit in Raleigh, and we believe in our programming and training methods. We also believe that sometimes you need a coach to hold you back in order for you to progress, and we believe in keeping you safe. With those things in mind, from now on you will not be allowed to Rx WODs (or use whatever weight or number of rounds you had selected) without a coaches approval if any of the following issues are observed by a coach.

• If you sit down or lay down during a WOD
• If you do not use proper technique
• If you consistently finish last or well behind where your fitness level indicates
• You are unable to respond to a coaches ques or argue with a coach