
TQ Post Airforce WOD at the Midwest Sectionals
Warm-up:
50 Jumping Jacks
50 Squats
… and then …
Back Squat 3×5
For time:
10 Deadlift (315#/205#)
500 M Row
10 Deadlift (315#/205#)
Be diligent on the warm-up, folks. We’re cramming a lot of work into a short period of time so let’s not waste a minute.
Post thoughts and times to “comments”.
A few thoughts:
First, I want to start making the announcement today that this Saturday, in leu of our usual morning class, we – that is, those who are interested – will be meeting at CrossFit St. Paul for what I hope will be the first of many metro area affiliate gatherings. There is a great team workout programed for us, and I hope that CrossFit Minneapolis makes a good showing. More on that later.
More importantly, there have been a few issues as of late with standards. Without going into it too much, I just want to remind each of you of the importance of doing things right. A squat that ends even an inch above the expected depth (hip crease below the knee) is not only a bad squat, but shouldn’t count. A pull-up that doesn’t end with your chin above the bar isn’t just a bad pull-up, it shouldn’t count. When the rep sequence is 21-15-9, that doesn’t mean 20-13-8. I recognize that some people are new to CrossFit and are still learning movements and that this might lead to occasionally shortened range of motion, or a missed rep here or there, but most of you forfeited your excuses when you demonstrated (and many of you have) the ability to knock some of these WODs out of the park. Come to work, guys. In the heat of a CrossFit battle the last thing you want is me calling you out because your squat was an inch too shallow or your wall-ball didn’t hit the target. So take it upon yourself to uphold those standards on your own. If you’ve got thoughts, or ideas surrounding any of this, or want to expand this brief statement a bit, feel free to do so in the comments page. I would encourage this type of community involvement. That being said, let’s stay respectful and classy in our discussion.