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February 8, 2016

7
Feb

February 8, 2016

Integrity 

With the Open upon us and workouts being judged, we want to discuss integrity. We assume all of you are counting your reps correctly in a workout, so when we are talking integrity, we mean upholding the standards of the movements. You should know what “below parallel” feels like in a squatting movements, you should be locking out your arms at the bottom of a pulling exercise, breaking the vertical plane on toes-to-bar, chest to the ground on a burpee, etc.

Shorting reps only builds bad habits. So, slow down and make it count. Slow and accurate always beats fast and erratic. Don’t waste your energy on reps that don’t count!

Below is a list of movements commonly seen in the Open. You should already know what constitutes a good rep for each, so practice how you want to play!

  • Wall Balls
  • Muscle-ups
  • Pull-ups, including chest-to-bar
  • Toes-to-bar
  • Burpees
  • Overhead squats
  • Thrusters
  • Cleans
  • Double-unders
  • Deadlift
  • Snatch

Be ready for anything in the Open, as CrossFit has you ready for the unknown and unknowable! We can’t wait!

aron back squat
Aron

Workout of the Day
:00
Barbell warm-up/drills

:15
In 3 minutes, perform 10 C&J Rx135/95; Masters 55+ 95/55
Rest 2min
In 3 minutes, perform 10 C&J Rx 155/105; Masters 55+105/65;
Rest 2min
In 3 minutes, perform 10 C&J Rx 185/120; Masters 55+ 125/75

:30
Three sets of:
10 Bar Rows
10 Ring push ups

:40
Midline: Three sets of –
:30 Hollow body hold
:30 Arch hold
:30 Rest

Post your scores to the Whiteboard.

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