WOD:

2012 Reebok CrossFit Games Open WOD 12.1
7 min AMRAP
Burpees

Jump to touch a target that is 6″ above your reach.

Then:
Back squat
5-5-5-5-5

Compare to 02/23/12 and post reps to comments.

Who knew that Heather B. was such a wiz with the jump rope?

Did You Do It Rx’d, Scaled or “ALJ”?

How many times have you had a little debate with the Coach about whether or not you did the workout “As Rx’d”? I know there have been times when I have written someone’s score on the board and then they yell from across the box, “Hey, I did that Rx’d!” Sometimes it’s an honest mistake on my part. Other times it’s a judgement call on my part. Doing a workout “As Rx’d” means more than just doing the weight that’s written here on the blog or on the whiteboard. It also means that you did all the movements (or damn near all) to the required standard. This shouldn’t be subjective, but often it is.

Freddy Camacho, owner of CrossFit One World in Union City, CA, and just one of the badass 40-44 year olds that Coach Chris will try to run through this year during the Open, has come up with a fantastic solution to this dilemma. A whole new category: “ALJ” = A Lil’ Janky.

THE KING HAS NO CLOTHES!!! Let’s call a spade a spade, but encourage hard work. We write “RX” next to performances that meet the criteria for RX’d. We don’t write anything next to a performance that is scaled. I propose a third measurement. I used it the other night when a person doing the 150 push-up/shuttle run workout had more than a few reps that were definitely not legit. When he told me his time, I wrote “A LIL’ JANKY.” He was cool with it, and we both laughed.

I love it. The next time you do the prescribed weight, but you know you didn’t quite stand up a good portion of your jerks, give yourself an “ALJ”. The next time you do “Cindy” and you know that your chin didn’t go over the bar on your last 5 rounds, go ahead and give yourself an “ALJ”. I can tell you for a fact there are some workouts that I need to go back and change my score entry from “Rx’d” to “ALJ” on. It’s not about being ashamed of your performance, it’s about holding yourself to standards. It’s also about giving yourself an honest assessment. If you look back in your log book a couple of weeks from now and you see “ALJ” all over the place, it may mean that you need to be scaling more frequently.