No Rep Yourself Again

1.13.14_CFF_53I wrote this blog 3 years ago.  It’s always a good time for integrity, but with the spirit of competition in the air, The Open around the corner, and intensity ratcheting up, a reminder seems appropriate.

Do all your reps.  Do them with a full range of motion.  Always.  Lose count?  Do extra.  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.

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.  Compete with yourself first, the whiteboard second.  ”Winning” a class doesn’t matter.  Integrity does.  Knowing that when you write “PR” next to a set of back squats, or a “Karen” time that all of your reps were to depth, and you earned it is a good feeling.  The observable, measurable, repeatable standards, and our ability to compare and excel at something today that we previously struggled with is a big part of what makes CrossFit just about the most fun way to get in the best shape of your life.1.13.14_CFF_46

January 21, 2014
Strength:
Hang Clean 2-2-2-2-2-2

WOD:
AMRAP 10:
5 Deadlifts (275#/185#)
10 Hand Release Push-ups
30 Double-unders

  10 comments for “No Rep Yourself Again

  1. Mandy
    January 20, 2014 at 7:03 pm

    Go Heathah!

  2. Kate
    January 21, 2014 at 8:15 am

    Hang Squat Clean: 90#
    WOD: 5 + 7 (110# bb, double unders for the first round, which was quite an accomplishment, but then had to transition to singles after a minute of stumbling on the rope)
    Great job 6am!

  3. Miles B
    January 21, 2014 at 8:55 am

    Good PR of my hang clean today at 205#
    Bad reality check on my deadlifts during the WOD. Need work.
    WOD: 5+18
    W/275# then switched to 225# round 2

    • Ky
      January 21, 2014 at 9:32 am

      Awesome PR on your clean today!

  4. Shorty
    January 21, 2014 at 8:57 am

    HC: 185#
    WOD: 5+39 @ 255# with some non-HR push ups.
    Wasn’t really there mentally today, so for some reason started doing normal push ups in a few rounds. Not a great day overall.
    Great work 5:30am!

  5. Ky
    January 21, 2014 at 9:32 am

    105 lb HC
    Metcon: 5+15 at 125 lb with 15 DUs
    (note to self: get DUs and work on your deadlift)

  6. Brooke Ilene
    January 21, 2014 at 9:37 am

    That is a pretty awesome blog, with a pretty awesome picture! Nice work. And a nice mid-line burner today to get that beach body ready!

    Hang Squat Clean: 145#, ran out of time, next time.
    WOD: 6 at 185#, hand release push ups and 15 du’s

    Never in my life did I think JUMPING ROPE would be so challenging. I’m going back to hop scotch and writing CrossFit…

    Awesome job, 6:30am!

  7. Shane B
    January 21, 2014 at 9:58 am

    HC – 195#
    WOD – 7+9 (subbed 5 strict pull ups for DL’s)
    Having lower back issues so I kept the HC’s light and didn’t do the DL’s.

    Nice work 5:30!

  8. Scott H
    January 21, 2014 at 6:59 pm

    The day off yesterday did a body good …

    Hanging Squat Clean: 165#
    WOD: 6 + 15 w/ 155#

  9. SamB
    January 22, 2014 at 9:38 am

    hsc: 205# got 215 for 1. feeling super weak from a minor bout of food poisoning.
    wod – 5+5 Rx. could easily do better than this next time.

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