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As RX'd: The Complete How-to Guide to Take Your Training to the Next Level Contents A Letter From The Coach: .................................................................................................................................... 3 1. Read Me First: The Step ................................................................................................................................... 6 2. Scaling Vs. Modification .................................................................................................................................. 9 Wrong Ways: ................................................................................................................................................................................................. 9 Right Ways: .................................................................................................................................................................................................. 10 The Moral: .................................................................................................................................................................................................... 11 3. Three Pillars Of “RX”: What It Takes To Get To The Next Level. Pillar One­ Specific Strength: ................. 13 Here Is A Prime Example: ....................................................................................................................................................................... 13 Pillar Two­ Specific Skill:.......................................................................................................................................................................... 15 Pillar Three­ Mental Strength: .............................................................................................................................................................. 16 Ask Yourself: Do I Have The Right Mindset? ................................................................................................................................... 17 4. Roadblocks: What Are Yours? ....................................................................................................................... 18 5. You’ve Searched, Now Destroy! .................................................................................................................... 21 6. The Most Important Question To Ask Yourself ............................................................................................ 23 7. Choosing The Right Catalyst ......................................................................................................................... 25 Option A ....................................................................................................................................................................................................... 27 Option B ........................................................................................................................................................................................................ 27 Option C ........................................................................................................................................................................................................ 28 8. What Does This Mean For You? ..................................................................................................................... 31 2 www.WODprep.com As RX'd: The Complete How-to Guide to Take Your Training to the Next Level A letter from the coach: You. That is why I wrote this. This is a resource for you, the athlete, to reach your absolute highest potential in this “sport” of fitness. Now, while many people argue that “being good at exercise” isn’t something to take pride in ­ I beg to differ. Understanding the limits of your own body, both mentally and physically, is an essential part of being human. It is a God­given gift to demonstrate your own physical potential, and it would be a shame to let that go to waste. There are millions of people who do not have the opportunity to find these limits. It is important to take advantage of your blessing. Think about it. Why would you ever want to live a life where you didn’t understand how to push through mental barriers? Why would you live without ever experiencing what it means to push past your physical “limit”? Why not try to do something you didn’t think was possible? Call me crazy, but I love challenging my limits. I think that the more we challenge our own potential, the more we are able to grow beyond it. When I first created WODprep, the goal was to help people who were competing in the Open. I wanted to create a resource that would help people improve their workout times, scores, and ultimately have more fun in the online competition. After the Open, I realized that there were still so many people in need of direction. The most common thing that I hear from athletes is that they want to reach “RX level” in their workouts, but they have no idea where to start. Well, I have made it my mission to help those people. I have dedicated my time to release good, quality content to help people understand how to achieve their own fitness potential. 3 www.WODprep.com As RX'd: The Complete How-to Guide to Take Your Training to the Next Level After several years of coaching under Christmas Abbott, running my own facility, and traveling to CrossFit gyms across the country, I have realized one thing: athletes need guidance. They need something more than just a few pointers on how to improve their pull­up form in the beginning of a one hour class. They need something more than a good barbell warm­up. They need a coach; someone who is willing to break down their goals to manageable checkpoints, develop a gameplan, and do everything in their power to make sure the athlete gets there. Regardless of whether or not you feel like you need a coach, my hope is that this book shows you what it will take to live up to your full potential in fitness. Thank you for letting me help you in this journey. Ben Dziwulski WODprep.com 4 www.WODprep.com As RX'd: The Complete How-to Guide to Take Your Training to the Next Level Christmas and I “hanging out” during my first major CrossFit Competition. This was a seriously fun team WOD! (Photo Credit: Tony Pearce) 5 www.WODprep.com As RX'd: The Complete How-to Guide to Take Your Training to the Next Level 1. Read Me First: The Step No citizen has the right to be an amatuer in the matter of physical training . what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. ­ Socrates We’ve all been there before. You see the workout on the whiteboard. 4 Rounds for Time: 3 Muscle Ups 6 Pistols (alt.) 20 Double Unders “I can’t do ANY of those”, you think. So what does the coach do? They give you modifications. Maybe you substitute dips and pull­ups for the muscle ups, and single­leg box squats for the pistols, and then 3:1 single unders for the double unders. When the coach announces the scaled movements, you might even scale down some more: banded dips, pull­up negatives, etc. By the time it’s all said and done, your “new” workout looks almost NOTHING like the original. 6 www.WODprep.com As RX'd: The Complete How-to Guide to Take Your Training to the Next Level You struggle through each round, watching a couple of athletes fly through the air, knocking out kipping muscle ups with ease. You think “If only I could just do this RX’d, then I would be having so much more fun.” (Photo Credit: Tony Pearce) Very often people ask “How can I do that?” or “Do you have any tricks to help me learn?” “How can I get to where I’m all RX’?” Unfortunately, people are asking the WRONG questions. You see, it takes much more than a little trick or slight tweak ­ it takes dedication, practice, and determination. 7 www.WODprep.com As RX'd: The Complete How-to Guide to Take Your Training to the Next Level Additionally, most people who are at those “higher levels” don’t even understand how they got there. Many people just seem to be born with natural ability and talent. Well, there is good news for the “average”: hard work can beat natural ability. Also there is more good news ­ YOU ARE NOT AVERAGE! Don’t ever allow yourself to think that way. You are in direct control of how hard you can work to achieve your dreams. Notice how I said “work”. There is no such thing as a “quantum leap”. Amateurs don’t turn into professionals in the blink of an eye. There is an underlying formula that most people never understand. The purpose of this book is to transform you the “next level”. We will break down the difference between those who “make the leap” and those who stay in the same place. We will explore the critical mindset adjustments that must take place before setting out on the long journey that is becoming a better athlete! A journey of a thousand miles begins with a single step ­Chinese Proverb 8 www.WODprep.com As RX'd: The Complete How-to Guide to Take Your Training to the Next Level 2. Scaling vs. Modification Now, there is absolutely nothing wrong with properly scaled workouts. In fact, scaling is a necessity. It is the backbone of CrossFit. It is the only reason we have seen transformations from millions of athletes of different sizes, shapes, and ages across the globe. However, there is a distinct difference between modifying the workout to further your athletic development, and scaling the workout so that you are able to complete it easily. It
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