Age is Just a Number; Rx is Just Two Letters

June 5, 2015

Age is Just a Number; Rx is Just Two Letters

by Amanda Hepp Jackson, SHOP blogger

You are all unique and special snowflakes with your own goals and your own baselines and your own body with its own individual strengths and weaknesses.

WODs, on the other hand, are generic; they’re created for the masses–like standardized tests and one-size-fits-all trucker hats from Wal-Mart.

Not every WOD is going to be ideal for your body or your goals. And that’s ok.

The beauty of training at the SHOP is this: you get Drew’s expertise in programming and the flexibility to make every single WOD suit you and your needs.

Let’s look at some examples of what we’re talking about here.

Scenario #1:

The WOD is 3 rounds for time that includes 25 heavy (70#/53#) KB swings.

You have been doing 35# KB swings for a while, but the 53# is a really big jump in weight for you, and 75 total reps would mean sacrificing your form and your lower back (erm…no thanks).

Your goal is to get stronger and be able to do a 53# KB swing as prescribed.  So how about for this WOD you do 10 reps of KB swings at 53#?  OR maybe you take a smaller step up in weight and tackle this WOD with the 44# KB?

Scenario #2:

You are training for your first ever marathon; your goals are to improve your overall endurance and your mental toughness. So you don’t care too much about having a 1RM PR in the deadlift when it shows up as a strength portion one day.

How about you work on your form for the deadlift and do a lighter weight and more reps? Or you skip the deadlifts altogether because it doesn’t really benefit where you are in your marathon training and instead you kick your own ass on the Assault Bike or rower?  Nothing builds mental toughness like Assault Bike sprints, my friends.

Scenario #3:

You are training for the Games and have goals to finish in the top 50 of your region. Today’s WOD calls for an AMRAP that includes wall balls to the 8’ target with a 14# ball.

How about for today, and especially since it’s an AMRAP, you do the 20# ball?  Or you hit the 10’ target with the 14# ball?  That way when wall balls come up in the Opens, it’s easy-peasy-lemon-squeezy for you.

Scenario #4:

You have been training at the SHOP since it opened, and you’ve made some significant gainzzz. (Holla!) You’re ready to try your first WOD Rx’ed–even though it means you will likely finish last and in a pile of your own sweat and vomit.

Go f*ck that WOD up.


Get the picture?  Folks, here’s what matters: you need to know your own body and you need to know your goals (and so does Drew).

If you are clear on your goals, you can cater every single WOD to what you want to achieve. Your workout should be one of the most empowering things you do in a day and that means taking some ownership over what they look like.

Here’s the other thing though–and this is very important. Sometimes we really do need someone to push us to go heavier or faster because we might not believe we can do it, but your coach knows that you can.

So just remember not to get too hung up on what you think are your limitations, and for the love of all things holy, trust your coaches when they push you. That’s why you’re paying them the big bucks.