Integrity - Tuesday, November 14th, 2023

Integrity

We talk a lot about movement standards and holding yourself to the standard. We even recently shared an older blog post originally written by owner of CrossFit Bytown in Ottawa, Everret Sloan about the character trait of Integrity and how it relates to CrossFit.

The benchmark workout Cindy will test your integrity, more so in the Push Up and the Air Squat, but we really want you to hold yourself to the standard of the movement, hold the integrity. As you get tired, rest, don’t let the movement breakdown to just keep getting reps.

Real talk, no one cares how many rounds you get if your movement looks like shit. You also can not measure against your progress if you’re not holding yourself to the same standard of movement every time you do the workout Cindy.

Make sure your arms are fully locked out at the bottom of the pull up and your chin goes over the bar on every rep. If it doesn’t, don’t count it.

Make sure your chest physically touches the ground and your arms are fully extended at the top of each rep on the push ups. If you’re not, don’t count them. Slow down, take breaks, move well.

Make sure the crease of your hip is below the top of your knee, and make sure you fully stand tall, ankles, knees, hips, shoulders all in line at the top of the rep. If not, get a ball and squat to the ball.

Slow your movement down, ensure you’re hitting all the movement standards. We care far more about you moving well, than we do about what the score ends up being on the whiteboard at the end of the day. And you also get so much more out the movement when you move through full range of motion.

Tuesday, November 14th, 2023

Focus:

Squat Therapy

WOD:

Cindy

20 min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

Check back each night at 8pm for the next days WOD .
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