Quality reps every time! - Jan 26/17
Quality reps every time!
During a WOD we ask you to keep track. On a For Time WOD it's the time of completion. On an AMRAP it's the number of reps! Keeping track is part of how we measure our fitness! If we have Randy scheduled, we want to you keep track, "write it down"! Note your time and the weight you used, that way the next time it comes up you can "measure your fitness". But as important as that is, what's more important is making every rep a quality rep!
What does that mean?
It means that we as a CrossFit community have movement standards, a push up means your chest touches for the floor every time and your arms fully extend at the top. A pull up means, your chin goes over the bar, and your arms come to full extension at the bottom. A squat means, you squat below parallel and extend at the top. ((Disclaimer, there are of course exceptions to every rule. We have athletes that have restrictions that cause limitations on fully meeting those standards. They have worked out standards with the coach coaching, it maybe squatting to a box, or push ups on a box, ring rows instead of pull ups. etc))As a whole, we expect and encourage every rep you do in every workout to be performed as a quality rep. Every rep counts! If a workout calls for 100 reps and you perform 80% of your reps as quality reps. That's still good right? If you performed 80% of your reps to as quality reps, why did you cheat yourself out of the other 20% as quality reps? Your here to get fitter, your time on the whiteboard, or your number of reps don't matter if their not your quality reps. We would rather you do every rep for quality over quantity, every time!Bad reps can lead to injury! So why do them? The #1 reason coaches see sloppy or non/bad reps is because of the clock! Athletes get so focused on their time, or the number of reps completed they loose quality and focus on quantity or time!You want to get fitter! You want to be a better athlete! Stop focusing on the clock and start paying attention to details!Don't just count every rep. Make every rep count! Quality every time!
Thursday January 26th 2017
Focus:
Bulgarian Split Squats (barbell back rack)3x20 @ 40% of BS 1RMRest 3 minutes between sets.
Workout Of the Day: 16 min cap
Lvl3 & 2 - Rx10 Rds250m Row10 Box Jumps 24/20.
Lvl 1 Technique8-10 rds250m Row10 Step ups.Lvl 4 CompSame as Above ( Under 12 Mins).
Cash Out:
TabataPush ups.Check back each night at 8pm for the next days WOD
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