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Nice work to everyone who completed 12.4 over the weekend. In the face of the phrase “muscle ups”, many of us took for granted the actual difficulty of doing double unders after completing 150 wall balls to standard. Below, Becky talks about how experiences such as these can be a great tool for sharpening our training each day.

While judging the latest Open workout, I gave out a lot of ‘no reps’. Every single athlete I judged had at least two wall ball throws that didn’t hit the target or didn’t begin with a deep enough squat, and I had to call them on it. I think I’m pretty lenient when it comes to standards; I tend to give everyone a miss or two here and there as long as they correct it for the next rep, but everyone still had lots of bad reps even with that allowance. It’s hard to continuously keep a good pace with excellent form once fatigue sets in, which is why we have judges for big workouts, BUT I think you should treat every workout like a big workout.

Whether you’ve been competing in the Open or not, take a second to think about the last workout you completed on your own (without someone counting for you). Were there any questionable reps you let slide for the sake of a faster time? If you had to do Karen without a judge, would you ‘no rep’ yourself if you knew that throw didn’t go high enough, or would you keep on moving and push it to the back of your mind as you focus on that PR?

And I’m not just talking about wall balls. We have range of motion standards for every movement. I know it’s hard on your 14th round of Cindy to continue to crank out legit push ups. And your legs are tired from all those squats so what’s the harm in stopping just a little tiny bit above parallel? If you compromise range of motion, you’ll get in the habit of doing it over and over again. Oh, and what if you forget what rep you’re on? We’ve all been there – was that number 16 or number 17?? Ask any trainer what the solution to that problem would be, and we’ll all say you’re on rep 16. Do you agree?

Perfect practice makes perfect. Your range of motion has to be consistent – chest to the ground on push ups, hip crease below the knee on squats, chin over the bar on pull ups. If you forget this during the workout for the sake of a faster time, you’re only hurting yourself. Treat everything like one of the trainers is completely focused on you; your form will improve, you’ll become more efficient, and that is what leads to an awesome PR.



Monday WOD

50 air squats


4 rounds:

30 KBS

20 hand release push ups

10 pull ups


50 air squats


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