REMINDERS –
- No 6pm classes on Friday’s for the rest of the summer
- No 12pm or 4:30pm classes next week
The First Rule of CrossFit 908 - NO CHEATING – I have been thinking about this topic recently and how to present it properly without offending anyone. Then I thought if you’re not cheating you probably want me to post this because it is annoying when people cheat, so I’m just going to make it very simple. If you are physically capable of completing ALL of the prescribed reps through the FULL RANGE OF MOTION, and you choose to either cut reps or cut range of motion, you are cheating. This post is not meant to point fingers or be accusatory, but just be aware that I count reps while you are working out. I may not be able to get everyone’s reps all the time, but I make sure I’m watching. From now on if I catch someone deliberately cheating just to move faster in a workout, that person will get an email warning. Second offense gets addressed in person. Third offense and that person will be asked to leave the gym indefinitely. As owner and trainer, I am responsible for teaching proper form and range of motion. Those two points are priority during workouts. I know some people might lose count during a workout or get so frustrated that they want to just move on to the next exercise. You need to let me know. I will work with you if something is too much. Again, this post is not meant to be harsh or accusatory, but I wouldn’t post it if it weren’t a problem already. There are standards at CrossFit 908. Please help to uphold them. Thank you.
P.S. – I am gone for a week. Pat will be on the lookout for proper range of motion and correct rep counting. NO CHEATING
Today’s Links -
- Scientific Proof: Why So Many People Can Squat 600lbs on The Internet – Eric Cressey
- The Cost of Perfection - Mark’s Daily Apple
- What to Drink Part 2: What’s Wrong With Milk – Feasting on Fitness (Still love it though)
Mike and Chris F. have formed a little 6am team, trying to push each other further than the other
Leonor knocking out the lunges with ease
Schedule -
- Foam Roll / Mobility Warm Up / Burgener Warm Up
- Go for a Goal! – Spend 15 minutes attempting a goal
- WOD – For time complete the following rep scheme
- 21-18-15-12-9-6-3
- Pull Ups
- Box Jumps
- 21-18-15-12-9-6-3
- 2 Sets Max Push Ups – Rest 90 seconds
- Stretch
07/31/10 – Team Saturday WOD
Sorry for the late post. It took us a little over 9 hours to get down here, arriving around 12:30am. Have a good week everyone!
Today’s Links
Leaor lunges a full parking spot at a time
6am crew
Schedule -