Monday, August 29

This Wednesday is Wednesday FriendsDay! Bring a friend to any class throughout the day to try CrossFit!

Every rep counts! You’ve heard us say this during AMRAPs a lot I’m sure, but it’s not just about the number of reps. Every rep counts when it comes to good movement, safety and efficiency.

The last rep of a set always seems to be bad. I’ve noticed this and talked about it many times with individuals over the years. Don’t get lazy or change anything on that last rep. I feel like I see it most on the deadlift where, for some reason, we think it’s ok to just get loose and crash to the ground on that last rep. I’ve said numerous times, I’d rather you just drop the bar from the top than do that.

The guys from Mobility WOD have noticed this trend as well and discuss it in the video below. Not only are you opening yourself up for injury, you may be engraining poor movement patterns for future reps.

In the video they say they’d rather count a good half rep than a bad “full” rep. We say stop, recover and then get a quality full rep.

On a side note, I’ve noticed the first rep can get a little funky too. Like not getting set before you pick that bar up the first time, then getting tight at the top of the lift. Well, it’s too late at that point.


Workout for Monday, August 29
10 min of Kipping Pull Up Practice
Kipping Swing, Pull Up, Butterfly, C2B, Etc.
*If you have pull ups, EMOTM 5 min of:
Max Effort Unbroken Chest to Bar Pull Ups
*If you don’t have pull ups:
Between Kipping Practice Complete 10 negatives w/ 10 sec descent
or 5 Sets of Max Effort Ring Rows

EMOTM for 20 min:
Odd: 20 Double Unders + 5 HR Push Ups + 5 Burpees
Even: 100m Sprint