5/24/2012 WOD


2 Minute AMRAP



Max Time L-Sits


21 Box Jumps (30″/24″) – 3 Toes 2 Bar

18 Box Jumps – 6 Toes 2 Bar

15 Box Jumps – 9 Toes 2 Bar

12 Box Jumps – 12 Toes 2 Bar

9 Box Jumps – 15 Toes 2 Bar

6 Box Jumps – 18 Toes 2 Bar

3 Box jumps – 21 Toes 2 Bar

Let’s talk about “No Reps”.  We do not want to tell you that your rep does not count.  In fact, it is awkward for us as coaches to say “Hey good job on that, but you really didn’t get full range of motion.  Sorry, that’s a No Rep.”  As coaches in CrossFit, we MUST hold all of our athletes to a certain standard.  For example, if your sub 4 “Fran” time involves Thrusters that aren’t performed at full depth, or that you didn’t fully lockout overhead- It DOES NOT COUNT!   What if you didn’t get full extension at the bottom of a pull up or that you didn’t completely have your chin above the bar?  Sorry, NO REP!  We do not want to be the mean guys – we want to be the coaches that hold you to a higher standard and in turn make you a better athlete.  Some athletes still have difficulty getting full range of motion, and that’s OK!  We know, if you work at it, eventually you’ll get there!  Do you want to sell the movement short and yourself by completing a sub par rep?    We want quality reps, even if this means you didn’t get that PR you were hoping for, or that you didn’t complete the WOD in the fastest time.  So next time we say “No Rep”, it is not because we are singling you out or want you to suffer through an extra rep – it is because we want you to demonstrate the level of integrity that is associated with our sport, and we want you to become stronger and fitter than you were the day before.

This WOD – No Hip Extension at the top of the box = No Rep – Toes don’t touch the bar = No Rep!  Only because we love ya!