No Rep!

By holding ourselves to the highest standards of movement we ensure that we train our joints through the full range of motion thereby producing gretter efficency and athleticism, while reducing tightness and injury rate.  Adhering to movement standards produces better movement in and outside of CrossFit, ensures the validity of times/scores and allows us to accurately measure our progress over time.  How can I compare my progress on Karen when one time I squatted to propper depth for only 100 wall balls and the next time I hit proper depth for every wall ball?  Can I honestly say that I had the best time of the day on Kelly if I only opened up my hips on half of my box jumps?  At CrossFit, we pride ourselves on doing the common, uncommonnly well.  Next time you find yourself shorting a movement standard (as we all have) because you are tired or you want to get done faster, no rep yourself or else Masley will.

Below is an excellent written excerpt on the subject by Coach Eric Segel of CrossFit Fenway:

Recently I was working out alone, something I don’t do all that often these days.  It included wall ball, knees to elbows, and kettlebell swings.  Several times during the workout I found myself calling “no rep” on myself.  Why did I do this?  No one was around, the only thing I was competing with was the clock, and what I was experiencing felt like a low grade form of torture.  I did it because integrity is important to me.  When I write down a time, a number of reps, or a weight, even if it’s just in my personal journal, I want it to be legit.  I want to know that everything I did was held to the highest movement standards possible, and I want all of you to do the same.

All of your coaches do their best to keep an eye on you, but we honestly cannot watch every rep of everyone’s workout.  Miss the wall ball target?  No rep yourself.  Hit your armpit instead of your elbow?  No rep yourself.  When you cheat range of motion you’re only cheating yourself.  This is important to remember if you have aspirations of competing in CrossFit.  The last thing you want to do is show up on game day and have your reps not count.

Integrity both personal, as well as of the data we’re generating matters a great deal to me, and I want it to matter to you too.  People will die for points, especially when in direct competition with one another.  Don’t let your desire to “win” get in the way of the high level of character I know you all have, or interfere with your primary goal here, improved fitness.

Overhead Squat

Squat Snatch (135,95)

Level 3 (115,75)
Level 2 (95,65)
Level 1 (65,35)
ADV – Full Turn Out

If you cannot do muscle-ups you are substituting 3 pull-ups and 3 dips for each muscle-up. If you cannot squat snatch you will be working on your overhead squats (SqSnx2 18-14-10).


  • Maze

    08/09/2011 @ 6:07 pm

    Squat Snatch: 160
    OHS: 160 x 3

    Amanda: 11:15 ADV

  • Kelsey Moran

    08/09/2011 @ 4:33 pm

    I thought I posted last night, but it never showed up…

    OHS: 68
    Amanda: 19:42 Level 3 (muscle ups on the rings attached to pullup structure)

    Goal by Saturday: learn kipping muscle ups and connect 2 in a row!

  • Boyson

    08/09/2011 @ 1:43 pm

    OHS: 165 X 3
    Amanda: 20:40 L3(115lbs) PU and Dips red band

    Amanda is not very nice!

  • Ash

    08/09/2011 @ 1:18 pm

    OHS: 55 x 3, 45 x 1
    WOD: 16:04 (L1)


  • Gambee

    08/09/2011 @ 12:32 pm

    OHS : 105 x 3, 115 x 1
    WOD: 14:47 MU w/ OHS @75 (Did the first 9@95, dropped down to 75 due to terrible form)

  • Chris C

    08/09/2011 @ 12:31 am

    OHS 150×3 and 165×1

    WOD 18:40@L3

    Muscle ups were mostly broken up, no turnout.

    Squat snatch needs work.

  • CrisO

    08/09/2011 @ 12:21 am

    ohs: 165×3

    Did 9 ring dips and then my shoulder yelled at me… hard.
    So yeah, that sucked. Wod fail.

    Happy Birthday Nick!

  • Kev

    08/08/2011 @ 10:11 pm

    ohs: 205×3
    wod: Not Even Remotely Close To Finishing (NERCTF), 1rd + 6MU, tried no false grip at first….clearly didnt work out haha

    new 3 mo goal: Amanda sub 15 min (11/8/11)

  • jaime

    08/08/2011 @ 9:28 pm

    I get no rep city-ed by Goose all the time

    sprint wod #2
    3 rounds
    250 row
    10 HSPU’s

  • Goose

    08/08/2011 @ 8:45 pm

    Happy Birthday DeDonno!

  • Goose

    08/08/2011 @ 8:01 pm

    I got no rep city-ed at the Regionals during “Amanda” when I tried to use the false grip. A WOD that had taken me just under 5 minutes in the past took me 12 minutes! I was turning out but apparently not far enough. The fact that my gas tank was completely empty on day 3 didn’t help much either. I have since switched to no false grip which is definitely easier to turn out with, but more difficult to muscle up. If you are just learning muscle ups I suggest starting with the false grip. After you get them under your belt, you can play around with the false-less grip. Nice job Dudley, you actually do know what you are talking about.

  • Hamburger

    08/08/2011 @ 6:03 pm

    OHS 235*3
    Amanda : 14:54 with puple band muscle-ups

  • dudley

    08/08/2011 @ 4:29 pm

    I don’t use the false grip. The combination of jumping to get on the rings and turnout makes it too difficult to maintain…for me anyways. The transition w/o false grip is a little tougher at first, but fine after practicing a couple times. Keep in mind, i probably have no idea what I’m talking about.

  • PH

    08/08/2011 @ 3:53 pm

    I hear ya Joe; for anyone else that is doing the turn-outs, do you find it easier to not use the false grip?

  • Maze

    08/08/2011 @ 2:24 pm

    Hey guys, great video from the CrossFit Journal with Coach Mike Burgener on the hook grip and proper hand positioning on the OHS – take a look if you have a chance and try to be conscious of these mechanics when executing these movements later today.

  • Joe

    08/08/2011 @ 1:42 pm

    OHS: 165×3, 175×2
    Amanda: 18:38 Rx…I need to work on my turn-out, sans false grip.

  • Kristen C

    08/08/2011 @ 12:57 pm

    Amanda and I didn’t see eye to eye today – My squat snatches need a lot of work!

    85# x 3 OHS (did 95 for 2, couldn’t get the third)
    Amanda: DNF @ 20:00 cut off – Had 4 squat snatches to go – Used 65# and subbed pull-ups/dips for muscle ups

  • jaime

    08/08/2011 @ 12:37 pm

    Arik you’re weird lol but nice work on the PR!
    Well thanks Amanda for showing me how badly I need to work on my squat snatches, I think I fell at least 5 times 😛
    21:00 L3 blah!
    105# x 3 on the OH squat

  • dudley

    08/08/2011 @ 12:36 pm

    OHS: 145×3
    WOD: 19:04 L3 weight w/MUs ADV

    my squat snatches are god awful

  • Arik

    08/08/2011 @ 11:23 am

    OHS 140# x 3 (PR)

    9 Pull Ups and 9 Dips
    2 Squat snatches at 95
    18 Pull Ups and 18 Dips
    9 Squat Snatches
    21 Pull Ups and 21 Dips
    4 Squat Snatches


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