Friday, Feb 17

As the CrossFit Games approach, let's take some time to review our form and technique. All of the movements we do have points of emphasis that will make them safer and more efficient. Each movement also has a full range of motion with particular standards that make them legitimate. There is no reason to train these movements incorrectly. Let's hold ourselves to a higher standard and make every rep count. I haven't "no repped" you much, but we're going to start, as long as we know you are capable of doing the movement to the standards set forth. Cutting the range of motion short on any movement only cheats you. You muscles will remain weak at end range, and when are are forced to squat low, or extend fully, you won't be able to do it. I'm talking about everyday life. Do you not want to be able to fully extend the arms overhead to reach the top shelf? The few seconds you gain are not worth it. Don't cheat yourself, the workout or your fellow members. Sorry, trying not to rant, just want everyone to be ready for next week. When we do the Games Open WOD, we will judge each other and these standards have to be met or the reps won't count. The reputation of the gym and the coaches are on the line and I am not willing to compromise.

Workout for Friday, Feb 17 Warmup 2 Rounds 20 m Shuttle Run 10 Sit Ups 20 m Shuttle Run 10 Squats 20 m Shuttle Run 10 Push Ups 20 m Shuttle Run 10 Pullups

Strength Bench Press 5-5-5-5-5

8 min AMRAP 15 Box Jump 15 Overhead Squat (75/55)