No Rep!

By holding ourselves to the highest standards of movement we ensure that we train our joints through the full range of motion thereby producing gretter efficency and athleticism, while reducing tightness and injury rate.  Adhering to movement standards produces better movement in and outside of CrossFit, ensures the validity of times/scores and allows us to accurately measure our progress over time.  How can I compare my progress on Karen when one time I squatted to propper depth for only 100 wall balls and the next time I hit proper depth for every wall ball?  Can I honestly say that I had the best time of the day on Kelly if I only opened up my hips on half of my box jumps?  At CrossFit, we pride ourselves on doing the common, uncommonnly well.  Next time you find yourself shorting a movement standard (as we all have) because you are tired or you want to get done faster, no rep yourself or else Masley will.

Below is an excellent written excerpt on the subject by Coach Eric Segel of CrossFit Fenway:

Recently I was working out alone, something I don’t do all that often these days.  It included wall ball, knees to elbows, and kettlebell swings.  Several times during the workout I found myself calling “no rep” on myself.  Why did I do this?  No one was around, the only thing I was competing with was the clock, and what I was experiencing felt like a low grade form of torture.  I did it because integrity is important to me.  When I write down a time, a number of reps, or a weight, even if it’s just in my personal journal, I want it to be legit.  I want to know that everything I did was held to the highest movement standards possible, and I want all of you to do the same.

All of your coaches do their best to keep an eye on you, but we honestly cannot watch every rep of everyone’s workout.  Miss the wall ball target?  No rep yourself.  Hit your armpit instead of your elbow?  No rep yourself.  When you cheat range of motion you’re only cheating yourself.  This is important to remember if you have aspirations of competing in CrossFit.  The last thing you want to do is show up on game day and have your reps not count.

Integrity both personal, as well as of the data we’re generating matters a great deal to me, and I want it to matter to you too.  People will die for points, especially when in direct competition with one another.  Don’t let your desire to “win” get in the way of the high level of character I know you all have, or interfere with your primary goal here, improved fitness.

Overhead Squat

Squat Snatch (135,95)

Level 3 (115,75)
Level 2 (95,65)
Level 1 (65,35)
ADV – Full Turn Out

If you cannot do muscle-ups you are substituting 3 pull-ups and 3 dips for each muscle-up. If you cannot squat snatch you will be working on your overhead squats (SqSnx2 18-14-10).