A. Max-Effort Back Squat (low bar) in 20 min
B. Tabata Mash-Up of:
& Handstand Push Ups
Quote of the Day: "Regardless of what the problem is the answer is to SQUAT" - Greg Glassman
Announcement: We are starting the 9am class this week on Tuesday and Thursday.
Reminder: This coming Saturday we are hosting the 3rd Subway Series event. The regular classes are canceled. Volunteers please contact Dave for your assignment.
NO REP week: The last thing a CrossFit athlete wants to hear is "No Rep". The last thing us coaches want to see is a shitty rep from an athlete who should know better. What's a shitty rep? We are talking about technique AND proper mechanics. Let's talk about proper mechanics today, and more specifically the range of motion. The range of motion of each movement is very important for your safety and overall health. Of course you need to have the mobility in the full range of motion, and then you need to develop the strength in that range. Let's just mention one reason why. If in your training you never work through the full range of motion of a joint, and consequently never develop the strength in that range, and then in your life you find yourself doing something explosive in that range you've never trained in, what is going to happen? Right! A trip to a doctor. Of course you don't have to worry about this if in your life all you do is eat donuts and watch Oprah. Otherwise, let's get better about your training, and let's do it today. Leave your ego at the door. Scale, if needed. Go through the full range of motion of every movement.
How is "NO REP" week going to work? Each one of you will be a judge every single training session this week. We are going to do two heats for every metcon. Partner up. Make sure you are clear on the standards. Be a judge, not a cheerleader. Watch Adrian go over some Guidelines For Being a Judge at the CrossFit Open last year.
If Oscar Bailey can learn what "No Rep" means...
Are you ready?