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Tuesday 5/18/10


Posted // May 18, 2010

Tuesday 5/18/10

Posted by: admin    Posted date:  May 18, 2010  |  14 Comments

Big Brother is Watching You…

I wanted to take few minutes of your time today and talk about something that has been on my mind lately. That thing is INTEGRITY.
Integrity (noun: In-teg-ri-ty) - Firm adherence to a code of especially moral or artistic values.
-synonym – HONESTY

First let me start by saying that though it may or may not seem like it, I am always watching. With my cheers of encouragement and bouts of form correction I still manage to keep a watchful eye on everyone that is working. I want to also mention that I am not the only one. The other coaches keep an eagle eye watch on everything that goes on in this gym as well.  I have noticed, that there seems to be some “corner cutting” going on during workouts. Some may call it “cheating”…Whether it be on rep counting or intentional form degradation, I simply can’t let this continue. You may ask why I even care???  The beauty of this place is in the people that visit us every day.  Visit a CrossFit gym and you will meet some of the most honest and hard working people anywhere. We aren’t worried about leaving our stuff our for fear of being stolen. We can crack jokes with others. We can poke fun at each other without being offended. We have integrity. We are honest. Stick with that because it works. You are not only hurting yourself, but the others who manage to keep an eye out as well.  Also, I understand that miscounting happens, but intentional miscounts by numerous reps are not going to cut the mustard. Neither is half-assed squats, non full ROM  presses, or illegitimate burpees. The list can go on and on. So, with that, it’s time to wise up and get to work!

3 rounds of:

2 TGU’s (each arm), rest :10
30 Double Unders, rest 1:00

Then,

Tabata Deadlift, for total reps
-8 rounds of :20 work, :10 rest

*Post loads and total reps to comments

14 Comments for Tuesday 5/18/10

Colleen

Thanks Brandon!!!

Debbie G

Great words to live by, Brandon
thank you
still a little under the weather today
but on the mend
see everyone tomorrow

Bill Deppe

Brandon – It’s great to see accountability and encouragement. My first WOD at Grapevine was Saturday. Everyone was awesome and pushed me during the work out. Looking forward to meeting everyone else.

I saw this before on the Crossfit journal and someone posted it on Youtube, interesting, the story of Fran.,

http://www.youtube.com/watch?v=c1eV3uJCLFA

Charles Banks

Good find Bill – awesome story.

Kenneth

Charles is always watching me ….

Charles Banks

LOL….. you just made my day Kenneth. BTW, what was your excuse for missing yesterdays workout. I’m expecting you to be there tonight with new kicks on your hoofs!

Diego

and that is what makes GVCF different…

Bill Deppe

I will be the first to say I stink at DUs, that being said three in a row is good for me. Used a 40 lb DB for the TGU (no KB in office gym, got some awesome looks doing these) 12:29

First time doing tabata deadlifts, bit off a little more than I could chew I think, use 205 lb (there was some rounding in the back in the end) , reps list below
1.) 8
2.) 6
3.) 5
4.) 5
5.) 5
6.) 4
7.) 3
8.) 2

Kenneth

Unfortunately, Chaz, I’m still sporting my Walmart tennies. But I agree, they’ve got to go.

As for tonight, I did my deadlifts this morning with Sam. This was a great WOD. Lots of variety and interesting moves. It was good to get back to the jump ropes, too.

doug

i agree diego

Tony

10-10-7-5-5-4-4-2 =47 @ 225#

Bevin

8-8-5-5-5-3-2-5=41 @175
Tabata anything is hard!

Charles Banks

TGU 16kg – 42 total DL @ 165#

Had a hard time with DU’s but worked on the single-double-single-double and got to 4 doubles (no, thats not in a row) which is an improvement.

Sarah

7-7-5-5-4-5-4-6=43 @ 85#