S01E21 Classic Episode from Botox & Burpees - SCALED VS RX

So nice, we featured it twice - classic episode from our Botox and Burpees days!

We talk about the terms "RX" and "Scaled" for CrossFit workouts. What does RX and scaled mean, and why do some athletes think it is so important to have that RX by their name on the whiteboard?
---⁠
@crossfit #crossfit #fitness #sports #exercise #health #movement #crossfitcoach #agoq #crossfitgames #crossfitgames #clean #fitness

TRANSCRIPT SCALED VS RX

Sam Rhee: [00:00:00] Welcome to another episode of Botox and burpees. I'm Dr. Sam Rhee, plastic surgeon and CrossFit coach. Host of this podcast, where we talk about plastic surgery, CrossFit, and everything in between, you can find more information at our website, Botox and burpees.com and make sure to like, and subscribe wherever you listen to our podcast.

Today's episode is again with David Syvertsen owner and coach at my box, CrossFit Bison in Midland park, New Jersey. We talk about the terms RX and scaled for CrossFit workouts. What does RX and scaled mean? And why do some athletes think it's so important to have the RX by their name on the whiteboard?

okay. the topic we're going to talk about now is one that I love talking about, because I think it ties so much into athletes and motivation, ego.

David Syvertsen: [00:00:55] it's pretty much everything

Sam Rhee: [00:00:56] we've talked about. Yeah. It is the whole concept. And I, and this is again, unique to CrossFit, which I love.

Is scaled versus RX. So

David Syvertsen: [00:01:05] really excellent verse. You

Sam Rhee: [00:01:08] can't not say really excellent every time, this time, because brought up, all on Matt Wiatrak and, I just talked to Matt and, talk about ownership. he, he was a high level competitive athlete for many years. he was, He's probably one of the best,

David Syvertsen: [00:01:27] pretty sure he's in the hall of fame at Ursinus.

Sam Rhee: [00:01:28] Yeah, I almost said that, right? Yeah. In baseball. And I would say he, is one of them. In my personal opinion, one of the best athletes bar, none not forget about his physical capacity. I'm talking about his mental ability to have progressed. talk about progression. Like you're telling

David Syvertsen: [00:01:45] he's on a short list

Sam Rhee: [00:01:47] of the people who have really transformed themselves mentally, physically, emotionally into someone that you know.

David Syvertsen: [00:01:54] Yep. I tell him that all the time, he means a lot to this place. Yeah. just for a lot of different reasons. And, I hope he always knows that the, transformation that guy made from thinking that RX meant really excellent. So the guy that has 54 pairs of Nike Metcons no, but like he, that's a guy that came here with a pretty accomplished athletic background, started crossfit had to scale everything. we have some funny looking pictures of him trying to. Basically do anything here. couldn't do it right. But he didn't have an ego issue when he started, he knew like Matt knew his background. Yeah. He knew that pretty much every time he came to the gym, he was a better athlete than everybody.

It wasn't better CrossFit. It wasn't more competitive, but he was a better athlete, but he always listened. And they always said Hey, if we said do this right. And he would do that way. And the RX way it's, we'll get into this talk now, but that's a good example of someone that.

If you saw Matt day one to Matt at his peak here, that is a good example of someone that just trusted the process did not only chase after RX. It's okay to chase after it, but he understood the stimulus and the end. He respected those that were teaching it.

Sam Rhee: [00:03:04] yeah. And that's stimulus is so important when you talk about RX for scale.

so basically. To summarize RX is as prescribed. Not really excellent, but as prescribed. And, and when you, and when CrossFit, publishes a workout, the weights and the movements are listed and it says as prescribed, right? Which means what?

David Syvertsen: [00:03:29] I would say if you are physically capable of doing movements with quality technique and getting that workout done.

In the intended stimulus is time or rep range. That's the way that you're doing.

Sam Rhee: [00:03:43] so that is the way, it's set up, like you said, if you're capable of doing it in the way that it's supposed to be done, this is the record. The way it is prescribed. If you don't do it that way, it's. Called scaling.

Which is mean, which means you, substitute either alternative movements or weights or something you change it in order to, with the goal, as you said, to still reach the intended stimulus. But, but it might be different than what the workout is and it's so that it allows a 60, 85-year-old.

and, who's never worked out in their life and a 15 year old, games, athlete, teenage games, athletes to still do the same workout next to each other. Yeah.

David Syvertsen: [00:04:24] And get the same feeling.

Sam Rhee: [00:04:25] And get the same feeling. But even though they're vastly different in terms of their capacity.

David Syvertsen: [00:04:29] Right.

Sam Rhee: [00:04:30] So how do you feel about RX and scaled now as a programmer and at the gym and what it means to athletes? I'm not a violent person. All right. If I could grab people by the throat at this gym, this would be the discussion I'd have I said, RX does not mean good and scale does not mean bad.

Okay. And th that's all I want to say. And yeah, I can think of there's people that are popping my head right now that when they come up to the board and they're like, all right, Hey dude, what was your time in that workout? Like 1826. Oh. But it was scaled. I want to turn around every time I hear that and smack them because scaling a workout.

Like I still, to this day I scale workouts. And I've been doing this a long time and I'm trying to compete at a high level. I scale workouts. so I almost want to tell that person like, Oh, you scaled, you sound disappointed. I should not be disappointed because I scale workout sometimes. I almost want to say that to them to make them think twice about saying it with that tone.

Because when you say stuff like that in a gym, other people hear it. And that is what creates the stigma of good and bad. if I'm someone that's been doing CrossFit for a year, I'll come here. I work my butt off and I'm proud of the workout I just did. And I, cause I hear someone else go up to the whiteboard and say 1826.

But I did scaled that immediately will make me feel like I did not do a good enough job. So like you have to be really careful with tone and word choice. When you come through our scaled RX and scaled basically means, a way for you to record. Slash put your, your stuff on the board about this, ways that you changed the workouts that you got, what you were supposed to out of that workout.

how do you as a programmer determine what the RX is because I will hear athletes be like, man, why did Dave RX like two Oh five, two $25?

David Syvertsen: [00:06:14] We've had a couple of those lately. Got a couple of those workouts that were really tough. That's

Sam Rhee: [00:06:18] ridiculous for RX.

David Syvertsen: [00:06:20] So I'll give you a few examples, but that my approach on scaling and RX at the gym changed when I went and got my level two and James Hobart did the programming talk was probably one of my favorite two hours and CrossFit.

And just in general from day one, just listening to him. Talk about James Hobart is one of the best names and cross it. Absolutely. I could listen to him talk all day. I read his, all his posts. I comment, and we messaged back and forth and, He said that you should be prescribing RX and scale based on the best athletes in your gym.

I don't like the term best, but the asterisks that he puts next to it. And I agree with this and this, for that workout, the best athletes in the gym, because I can think of a Ryan Radcliffe in our gym. I think about that guy all the time. Not in a weird way when I'm programming, like, all right, can he get something out of this workout?

So in most workouts, he's very good. He's fast. He's strong Bubba, but there's some workouts and he'll be the first to tell you, I sure can't stand, push workout. Like he will really struggle. So let's say tomorrow's workout. I'm thinking about, all right, Ryan, we'll get this stimulus with this workout.

And so we'll 15 other people in the gym. All right. They're the best. They're the fastest at that particular workout. But let's say tomorrow, we're going to do strict Diane deadlifts and short tan stand pushups. 2159. I'm not thinking about him. I'm thinking about the people that can really rip through delis and shorthand San pushups so that day's workout is prescribed for the people that are in this gym that I know can really fly through the movements and get the stimulus that I want.

Sam Rhee: [00:07:55] It's not the single best. I assume it's the group of the best, because otherwise if you program like. For Dave Boak the RX would be like friggin 5 million

David Syvertsen: [00:08:04] pounds. For sure. Last Monday we did work out called Freddy's revenge. I think it was one day or Tuesday, five rounds, five shoulder, overhead, 10 burpees.

Do it as fast as you can. RX one 85, one 25. I texted both the night before. I was like, you should do this at two 25. Yeah. I saw you're not going to make the gym, do it at two 25 and do it at one. Yeah. which is fine, but there are some exceptions to certain kinds of workouts where I will message someone be like, Hey, like maybe.

Elena last week, we, the deficit handstand, pushups, he did a four-inch deficit. I didn't tell her to do that by the way, but she knows she's experienced enough. She's so good at handstand pushups. having her do a one-inch deficit is it's no deficit to her. So she made the deficit harder to Brian and Carla did the same thing.

Right.

Sam Rhee: [00:08:39] I think the issue is this is that. Just because we can do an RX doesn't mean we should do an RX. perfect example is Freddy's revenge. The five rounds of a five shoulder to overhead at 185 and 10 burpees. Yep. So when I saw that workout, so this is my struggle, and I'm going to talk about, weight creep and how things have gotten heavier and harder over the years.

but I was like, I have done. 185 pounds, shoulder to overheads in the past. Yes. I could possibly

David Syvertsen: [00:09:12] you're capable

Sam Rhee: [00:09:13] I'm right. But it will be very taxing for me and it will be very slow. I am not going to sit there and be able to do. And I know, was a De la Torre who was coaching me that day, know he's like at least one or two rounds on broken to go.

And I was like, Whoa, that's really hard. And it's going to be a struggle and I'm going to probably hurt myself. If I try it, could I do it? I could. And maybe three or four years ago, I would have been stupid enough because I'm like, Oh, let me try, let me push. This is the RX. So I want to be able to see if I can do it and I might've tried it.

Yep. now, having gone through multiple years of experience, I'm like, no, 165. And that was, that was,

David Syvertsen: [00:09:54] that was tough. That was plenty tough.

Sam Rhee: [00:09:55] Yeah. And, so that's the issue is that, and I know what the stimuli, yeah. Fortunately Delatour was talking about the stimulus, which is you got to get through this in a relatively quick fashion, and this is not, singles and whatnot.

but it's still very tough, even for me at this point to not look at it as a challenge or something to shoot for. Yeah. how do we fight that?

David Syvertsen: [00:10:18] That's, it's tough because it's different for everybody. I think one of the things I remember, we. At a coaches meeting a few, a couple of years ago. Now maybe the coaches meeting was about the pre-workout talk at the whiteboard.

I sent every coach a workout and I said, you're going to go in front of all the other coaches. You're going to talk about the workout, the similar scaling options, blah, blah, blah. I think I will tell every member of this, if you. that talk at the whiteboard prior to the workout is one of the most important parts of the class is that's when you talk about, and I try to, and I'm trying to get better at this myself and I have the advantage, I programmed it.

So I have the thoughts in my head already where it's the other coaches don't, but I think they all do a pretty good job of it. Is, you need to really tune into what the coach is saying about the workout and what the goal is right at my level, too, we were talking about Fran and we were talking about stimulus and we're talking about ours.

This conversation we had, there was a guy in the crowd that was very stubborn. He owned the gym. He was very out of shape, very out of shape. And we were talking about Fran as a 2159 thrusters and pull ups. This is a very fast, intense workout. Cap is nine minutes. You should be done well under nine. If you're not, you should be scaling.

The weight guy raises his hand and he goes, no, like I want to do Fran. I want to do the RX Fran. This is part of CrossFit. It's one of the benchmark workouts. And he's what's your fan time? 1245. Like you're not getting what you're supposed to out of that workout. This is where the disrespect for programming comes in from the client's perspective, their ego wants to be RX.

The coach that puts a lot of thought effort. Energy into programming is saying, Hey, I want your stimulus to be that's, three to seven minute window, because tomorrow we're doing this. And yesterday we did that, So the stimulus is not only about that particular workout, right? It's about what you're doing on again, we talked about this broad fitness exercise approach that I'm trying to get you.

I'm trying so hard to get you fitter for the next two, three, four, five, six, seven years. I don't care about what you're doing today. I don't care about like you going home and being like, guys, look, I'm flexing. I did RX today. Like you can do Fran and do one thruster at a time RX, but that's not what Fran is.

So it's really important for you to know what is the point of the workout and why?

Sam Rhee: [00:12:34] Yeah. So then why even have a RX or scale at all for a while when we were in the pandemic, we wrote just the name. Yeah. We didn't write times we didn't write weights or RX or scaled.

David Syvertsen: [00:12:45] So the reason I, during out like a lot of, we've, and this is a debate that we've had with coaches and I love having this conversation.

It's a productive conversation. Every time we, we could bring up plus too. Y so the question is why is there an RX? I think it gives people something, an understanding of what the SIMIS of the workout is. That's part one, like this should be like, Hey, if you can, like in a perfect world, everybody in the gym would have the same time are the same score because, but that's never going to happen.

But it's also something to shoot for over time, right? there's people in our gym right now that can RX maybe half the workouts and it's a scale the other half, or maybe they can RX a third. The ones that they cannot RX right now are, it's like a subliminal, Hey, this is a weakness for you.

So over the next year let's work, let's really put a lot of effort, thought energy, extra work, accessory work into that movement. So the next time this kind of workout comes up. you can do the prescribed workout, the prescribed weights. I think it gives people more goals to shoot after. there is the negative behind RX and scaled is it creates the misnomer of good and bad, And it's a fight that I fight all the time in terms.

Sam Rhee: [00:14:00] the other thing is that what RX was now is different than what you programmed RX to be. Three years ago, 100%. And so the newer athletes that are coming in now are like,

David Syvertsen: [00:14:14] they're gonna have a longer

Sam Rhee: [00:14:14] Hill. How am I going to art? I'll never RX this because

David Syvertsen: [00:14:19] it's even worse than that. People that were RX in three years ago are now scaling no longer RX. And that's a tough that's a huge

Sam Rhee: [00:14:25] hit. Yeah. It's a huge hit.

David Syvertsen: [00:14:26] Yes. And I do sympathize with that. And I know my time's coming with that too. I don't want anyone to think, that's going to happen to me at some point too.

And that's part like that's being developed right now. Like I've been humbled so many different times within the exercise program, but the competitive program where there's certain things I'm just not good at. if we throw a pistol workout that has high volume puzzles tomorrow, I'm scaling it.

where like maybe put that's three years ago and I'm like, no, I'm going to fight through it and try to get through it. You have to know where you have to turn the switch off.

Sam Rhee: [00:14:58] Yeah. But it's going to be very, I think it'll be very useful. It's hard once you actually face that, especially since you RX plus, right?

Like for example, you did 75 pound hang, a dumbbell snatches and three 15 versus two 25 dead lifts. And you got the same score as your, brother Aaron

David Syvertsen: [00:15:17] on the, who doesn't lock his elbow out of him.

Sam Rhee: [00:15:21] He's a lot taller than you are. You got to give him that he was taller than me, but I will. But, so I, I always play around with that concept because first of all, it is used as a push for people, but then it's not supposed to be negative.

It's not supposed to be used as a badge of honor, but yet people use it as, competitive fuel in order to. and so finding that balance because you're right, it's a balance of these two competing, have, issues with it is very difficult, especially, yes, it's a moving target and moving up and getting heavier and more difficult for people.

it's one of those things that I think, I don't have a good solution for it. it's a useful tool. I think it's a powerful tool.

David Syvertsen: [00:16:05] Yes. I imagine you had every workout without weights up there. What would you do?

Sam Rhee: [00:16:10] we did for awhile and I, I think,

David Syvertsen: [00:16:13] no, we didn't that we never had workouts without a suggested weight, but we did not record.

Sam Rhee: [00:16:18] Oh, I see. Oh, you mean what an RX weight,

David Syvertsen: [00:16:20] like tomorrow's workout as 20 lunges in it at a time. It's 75 55. It's really light. You should be picking that thing up one time and doing all 20 lunges. If I wrote tomorrow's workout without any weight on it.

Sam Rhee: [00:16:32] you wrote down front squats. Choose what you choose.

Wait. She was not recording it. If you want to be cynical about it, the people

David Syvertsen: [00:16:40] who it's going to happen

Sam Rhee: [00:16:42] are going to go 95 pounds and just don't

David Syvertsen: [00:16:45] do it. The explanation comes in, right? Like right now, I don't know how many people read it, but on the cross, the bison.com website, when we post a workout, there's a little paragraph underneath it.

It's not long. It's two to three sentences usually. And there's usually some talk that could probably help you guide tomorrow. And I wrote this on the, when I sent the programming out to all the members. That I want you to think about a thruster. Wait, hint. And in terms of what's coming up in our programming, if I told you to do throw 10 thrusters and five box jumps and get it done in under a minute.

Ooh. All right. Because both of those notes are written in there and that's something I'm trying to get better at myself. That's something I coach all the time now. It's Hey, I'm going to tell you right now, do 10 front squats and five box jumps in a minute. Okay. A get it done in under a minute. B if I told you to do thrusters at that weight, could you do it?

Because what that's going to do, it's going to make people go a little lighter when you have some people that are like, screw that I'm going heavy, bro. and then they're screwed for the workout.

Sam Rhee: [00:17:43] I do appreciate that because you're helping guide us in terms of understanding what the stimulus is for the workout.

And that's why the guidance of the coach, like you said, is so important because then they say, you gotta do this. You can do singles on this. That's okay. Or you can go on, broken on, you have to go. You should go on broken. That that really guides, all of us, in terms of the stimulus, I will say, it's, it is, I don't want to get rid of it because it is such a powerful tool.

I do also feel that there are a lot of people who look at numbers, which is fine, I think, and they look at certain people's numbers, which I think is very. it's good. I think overall, I think finding that competitive juice and looking at somebody's numbers and trying to see yourself is great.

I do also like the fact that it's not purely a rank system, there are some, whiteboard systems where it just lists the top person second. And then it just keeps going down like one, two, three, four, five, six, seven,

David Syvertsen: [00:18:37] eight. That's a faulty approach.

Sam Rhee: [00:18:38] And I can't stand that because, It forces, it doesn't force, but it incentivizes people to just come in when they can do great on a workout and then not be 25th on a workout.

as opposed to,

David Syvertsen: [00:18:50] I'll say this, if you're giving competitive, if that is something that fuels you in my opinion, competition does not reside. It doesn't has no place when there's no judging. think about every competition in the world. There's an officiating source, a ref, an amp, a timer, a time chip.

You can't day to day. Like I want the best score on the whiteboard because I'll tell you what people that have done that here in the past. Like they cheat because they that's, their self-worth is on the whiteboard. They do 11 reps instead of 15. They, don't squat below parallel because it's faster.

They don't lock their elbows up because they don't stand to extension because it's faster. That's where. Looking at numbers and other people can become a detriment.

Sam Rhee: [00:19:32] Yes. again, that's ego and character, right? So if you're looking at it, not from an ego perspective, but from a, I want to push myself, I know I'm around this person's level.

David Syvertsen: [00:19:46] That's where I want the whiteboard to come

Sam Rhee: [00:19:47] in. And I feel like, wow, I am comparable. I know I put a real, or, you know what I knew, I didn't put my max effort in and look at that lap. Like I could see that. Yes. or, and some days I'm like, eh, I wasn't feeling my best today and look, it,

David Syvertsen: [00:20:01] that's another reason why you shouldn't be putting that much into the whiteboard because you don't know what the other person is going through right now.

Like maybe they on purpose want to move slow because they want to work on some technique things or. Wednesday's workout here is burpees and running. Like you really think it's fair for someone up here in zone one to be compared to them zone 15, stop, like it's so bad, like you're trying to tie this to the RX scaled approach.

The RX should always be used as a guide. If you want it to be a goal that you can RX every workout you are that caliber of an athlete and you're hitting the stimulus. I'm fine with that. I really am. but where that becomes a detriment is the, you can't stick, skip steps one through four, and just find yourself at step five, because now you have the fancy RX next to your name.

Like those skipped steps really impeded what you're trying to be. You're trying to be a better you're trying to be better. You're trying to be getting better shape, improve your capacity, improve your strength, If you're skipping those steps, just so that you can have two letters next to your name.

Because it makes you feel good about yourself. I think you're not really grasping the point, the concept of what CrossFit is. And I, I've been doing this for seven, like coaching here for seven years now, two years prior to that, I don't have the solution yet. And we've been tweaking it here over the past year or two more so than others.

We used to right. Scale than

Sam Rhee: [00:21:27] what you scale. I was about to say yeah, blah, blah,

David Syvertsen: [00:21:30] blah. And Rose are

Sam Rhee: [00:21:31] one 25 instead of one 35.

David Syvertsen: [00:21:33] And like now we're just writing our scaled. And now, for a while we said RX plus was scaled because you're scaling the workout up. And, I've gone backwards on that even though we try to for a year and I don't disagree.

It's not that I disagree with it. I just think that it helps create. If you are someone that looks back on whiteboards from two years ago, that helps you figure out, all right, what was I doing back then? And I wish more people took that in that the arts and scaled is not for where you rank it's for you.

When you do this shit two years from now, I want you to see what you were used to be doing used to scale this. Now you are exiting this there's objective progress, right? let's say, Fridays are vendors that work out five shoulder or at 10 burpees. Let's say two years ago, you scaled it.

Sam Rhee: [00:22:16] I did it at one 55, four years ago.

David Syvertsen: [00:22:18] And this year you are at one 65. Yeah. And so

Sam Rhee: [00:22:22] it's a progress it's progress. Yeah,

David Syvertsen: [00:22:24] because what is intensity? Intensity to me when I started was like, go as hard as you can, sweat breathe, heavy crawl on the ground. I still do that. Because I'm dramatic after I work out. Yeah. Intensity is doing more work in the same amount of time.

improve, like doing more work in X amount of time. That's what the intensity is. It's not necessarily more pain

Sam Rhee: [00:22:46] to me, but go ahead.

David Syvertsen: [00:22:47] it's not necessarily, it's more true.

Sam Rhee: [00:22:50] The more painful it is, the more

David Syvertsen: [00:22:51] intense, not always going faster right away and killing yourself through the workout.

It's improving the amount of work that you did in X amount of time.

Sam Rhee: [00:22:58] The work output given.

David Syvertsen: [00:23:00] So if I did TT yeah. At one 55 this year. And I did the DT at one 65 next year, and I got the same exact time. Yeah. That is an objective to me. Your workout put increased. Yes. Like I did more work in that period.

That's correct. So that's where I think RX and scaled can really come in to help people over the course of one, two, three, four, five years. That it, but it should not. it's a long-term thing. It's not today. That's why I get mad when people say I scaled today, I'm like next year, when you do this again, let's try to like up something.

And let's see even get the same time.

Sam Rhee: [00:23:33] I think it is. It's a time process for that reason, but also from an, a maturity process in terms of. Understanding it because, I was so obsessed with the whiteboard and the numbers and comparing

David Syvertsen: [00:23:46] myself to people I haven't been to

Sam Rhee: [00:23:48] for a long time.

And it was only after a while that I realized. It means less to me than it ever has. And it's not that it's not, I still look at the white for sure. I still use it because it's a very good

David Syvertsen: [00:24:02] tool for your self worth is not based on

Sam Rhee: [00:24:04] that is correct. But that's a maturation process. that is, it took me years.

David Syvertsen: [00:24:08] Some people will never get it.

Sam Rhee: [00:24:10] It took years.

David Syvertsen: [00:24:10] Some people don't ever get that. And

Sam Rhee: [00:24:12] I'm hoping that the way you set it up will help people get to

David Syvertsen: [00:24:15] them. One thing I can say that, No. When I started CrossFit the open, it was like, there was just the workout. There was no scaled, but that's one thing they've evolved with a lot, like I had no place to an RX workouts when I first started, And, my one or max snatch was one 45. I go right. Do one 35, 30 times. okay. but now they have all these, like that's where it cross. It has made a lot of strides. They scale every workout, but also something I've internally have been thinking about. Is do I start changing RX based on age. And you have scaled, you have RX and you have 40 plus or 45 plus.

And I, because the like, and I do, I model a lot of our programming after the open, if they're doing it, I feel like I should be where they don't really change the weights until 55. but in my opinion, it should be earlier than that. or. we've talked about this too, is you have RX and competitive RX, but I don't ever want to separate the gym in that way, because you're going to have people that do competitive RX just because, they want something harder

Sam Rhee: [00:25:19] maybe because it's my ego, but I don't want senior citizen RX ever to be a thing.

don't do that, please. I don't mind being scaled. I'm okay with that. Yeah.

David Syvertsen: [00:25:29] You're an anomaly though. I think there are some people that. it would make them feel better to see an RX next to their name.

Sam Rhee: [00:25:36] Oh, no, I still feel better if I have an RX next to my name, but I'm not going to risk myself to get that RX if I don't,

David Syvertsen: [00:25:43] but you've been through some stuff that got you to that.

I don't always want people to go through, a physical injury to have that. I want to teach people, you don't need to go through that.

Sam Rhee: [00:25:54] And I also realize with the creep of the fitness increasing at our gym. Like you said, I'm falling. Like I'm falling off that RX number way more now than I used to, but I am more, I like to think I'm a more mature athlete

David Syvertsen: [00:26:14] that

Sam Rhee: [00:26:14] I, my ego isn't bound up into it. but if there's a workout and I can kill it and I have RX next to my name. Yep. yeah, I'm a little shallow. it makes me feel a little bit good for that day.

I can't help it.

David Syvertsen: [00:26:28] I wouldn't call it shallow, again, if you're, if you got your access, your name, but you got the workouts on after the time cap.

Oh, it's a bad job. No, that, that you made the wrong decision.

Sam Rhee: [00:26:37] I don't feel good about that. No, I want to be able to do it the way it was prescribed.

David Syvertsen: [00:26:41] let's think about you could, you can bring up time caps. With RX and scaled. As long as you finish a workout under the time cap you did, what was the intended stimulus?

Now this happens all the time here, where I have a time cap on a workout and someone's Oh, I'm on my last set. I got to finish. if we're going to be objective about this and take personal feelings out of it, You did a bad job picking your weights, It's not, I'm not saying you're not fit.

I'm saying you did not chase the stimulus of that workout. I've been on that side before. Trust me, I've done that where I'm like, I went a little beyond my means there, but that's something that needs everyone needs to I want people to come here and think about workouts like that.

Not just RX or scaled I'm good or bad I'm experienced or not experienced. Did I chase after the Simmons to that workout for the sake of my own health and fitness down the road. I think

Sam Rhee: [00:27:31] there is something to be thought of and maybe kick around not competitors RX, but something, because I do see there are probably I'm thinking about 10 or 20 athletes at the gym who are just like you program it at an RX for them.

And they're finishing the workout in. Five minutes and everyone. And then there's this big thing where there's an unfit. Like everyone else is like 10, like 15.

David Syvertsen: [00:27:53] That happened a lot outside when we were out doing the outdoor

Sam Rhee: [00:27:56] workouts. And I know you want to challenge every, your best athletes and in order to do that, how do you program in order to figure that

David Syvertsen: [00:28:05] it's tough and it's part it's partially on them.

Like I chose to, I

Sam Rhee: [00:28:09] know four inch deficits as opposed to regular stuff like

David Syvertsen: [00:28:13] that, his workout where I wasn't heavy on the death. And have you ended up obviously, I hope you know this, like I'm not doing that to show off. Like I just know that I have good pulling strength and I've been dead lifting since August.

And I knew that I can do this unbroken. I can do that. I'm broken. I knew that I would be 56.

Sam Rhee: [00:28:30] I have a big group of people that, Could benefit from programming in a certain way, but I could see that, but I do agree. It's hard to do that without splitting the gym up. And

David Syvertsen: [00:28:40] yeah, like I, I see some people here do that sometimes where they'll just be like, they're going to, they don't need to announce it.

They just do the RX plus, because I said prior to the workout, you should be able to do these deadlifts on broken. Like I do like this, ain't gonna challenge me. I'm just gonna have to wait a little bit. It's okay. it's fine. But I think. That is comes with new site. When you call it a maturation within crossfit, you start to know yourself as an athlete at some point, and where you can push and, and I want everyone to think like that and, be a little analytical on yourself because if you're constantly trying to get yourself fitter, you're gonna have to push the boundaries at some point.

And like we are, we're one of the fittest gyms in the world. There's no doubt about that.

Sam Rhee: [00:29:18] Yeah. We gotta talk about that one of these days. Yeah. I love the discussion about it. I think a RX and scaled is, is a great thing to talk about and a discussion. And I think people should keep thinking about it themselves too, in order to figure out what they think about it.

yeah. and use it the way it's supposed to be used.

David Syvertsen: [00:29:34] So that's important. Yeah. Cool.