Initially, one of the things that I really liked about CrossFit was the accountability that everyone that participated had to have. I started CrossFit in my back yard with no coaching or friends to cheer me on. My form was terrible and my times where slow, but I was accountable to reps and range of motion. I always recorded my numbers and still have my first log book. I was accountable to myself, which in turn helped me to achieve my goals and improve my fitness. Accountability in CrossFit can mean many things. Did you record your times, weights and tier level? Did you stay consistent with your attendance? Did you follow your nutrition plan? Did you correctly count your reps and perform full range of motion(ROM)? What? Yes, did you correctly count your reps and perform full ROM!?
I used to believe that if an athlete didn’t perform all the reps or ROM they were only hurting themselves. I realize now after watching and coaching many hours of people working out that this is not true. When you don’t correctly count reps or properly execute ROM you are hurting all the athletes that did correctly do this, your integrity and more importantly to me, the integrity and reputation of this gym.
Integrity-“always doing the right thing even when nobody’s looking.”
That is one of the best explanations of integrity. Short changing reps or range of motion is a form of cheating and cheating is a form of lying which leads to the belief that you don’t have any integrity. Please don’t make us believe that. Is putting an RX on the board worth losing your integrity? Count! Hold yourself accountable to form and full range of motion.
The majority of you will be shocked that this happens and that I have to bring this up. I thank you for your accountability and integrity. Your amazing efforts day in and day out make my job fulfilling. If this short soap box applies to you, I challenge you to better yourself by being more accountable. Leave your ego at the door. Nobody cares if you finish last or don’t RX. They will cheer you on loudly. Everyone cares if you cheat and they are watching. Stay accountable, work hard, listen to your coach and you will quickly become a better athlete(and person).
Workout of the Day (WOD) 10/17/13:
“Fight Gone Worse”
- Power Snatch
- Box jump(24,20)(T3 step up or scaled height jump)
- Sumo deadlift high pull
Perform 3, 5 minute rounds for reps, with 1 minute at each station and 1 minute of rest between rounds. Fight Gone Worse is scored by total reps for all 3 rounds.
*Post tier level and reps to comments.