WOD – WED 4/4/2012
“BARBARA”
5 Rounds for time:
* 20 Pull ups
* 30 Push ups
* 40 Sit ups
* 50 Squats
3min rest between rounds
POSITION IS EVERYTHING!!
A FEW BASIC RULES
The numbers at Tenacity are growing and it’s awesome!
With alot of new faces around and numbers in classes increasing we all needed to be reminded and informed of some very basic gym rules and guidlines to ensure safety and improvement for all.
1 – “Leave your ego at the door”.
I’ve heard this quote plenty of times and it fits perfectly in regards to Crossfit.
Do not miss reps, do not sacrifice movement standards or sound mechanics for intensity in hope of getting a quicker time, and do not lift beyond your capabilities!
Nobody cares how much you lift or how fast you go or whether or not you do every workout Rx’d, everyone cares if you cheat or worse still if you hurt yourself!!
I’m really not fussed whether you finish first or last, whether you’ve got a 2 or 20min Fran or if you can Deadlift 20 or 200kg!!
What I do care about is that you are moving safely, are moving better than you did yesterday and that you see constant, gradual improvement!!
You will not see these improvements if you don’t listen when given coaching cues or take the time learn the proper mechanics of a movement before throwing a heap of weight on the bar that you can’t handle or trying something unassisted eg. pull ups, push ups etc.
Summed up perfectly – Mechanics first, Consistency second and Intensity last!!
2 – Please do not coach!!
There is a clear difference between encouraging and helping your fellow crossfitter through a workout and giving coaching cues and tips. Regardless of your background or knowledge athletes/members are asked not to coach, put your energy into focusing on your own movement or workout and encouraging your mates.
If you see something that you think is unsafe, please grab the coach of that class.
3 – Post your scores to the website and do so HONESTLY & ACCURATELY!
Completing a workout ‘RX’d’ means you have done the WHOLE workout as prescribed!
This means… you perform every single rep of every single movement and do so with the correct movement standards and/or with the prescribed weight, box height, run distance etc, etc. If not you record your scaled options.
You need to be padantic with recording your results to give yourself an accurate reflection of your current fitness level when comparing your times/scores to previous workouts! This also comes back to leaving egos at the door.. If you cant RX a workout, who cares, just do the workout properly and you’ll improve alot quicker!!
Again, Mechanics first, Consistency second and Intensity last!!
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