Ballston CrossFit » Thursday, April 17, 2014

Thursday, April 17, 2014

Over the last month or two, the BCF coaches have noticed a very concerning issue that has emerged, and one that will not be tolerated. A CrossFitter will not lie, cheat or steal, nor tolerate those who do. If you are performing a workout RX’d or FX’d, you must complete all of the required reps with the full range of motion. If you are unsure you did this, do not state you completed the workout as prescribed. I can assure you that if you are shorting a workout, either the coaches or other athletes will notice, and if we see a repeated trend with an athlete, you will no longer receive RX or FX scores, no exceptions. CrossFit is based on honor and respect. We have “Hero” WODS for a reason. Integrity and honor. Apply this to every WOD you perform. No excuses. Honor the movements and reps, honor the other athletes and your coaches. Intentional shorting of either will not be accepted at BCF.  

Just remember, as your coaches, we have a job to do here: to make sure that all of our members are accountable. And when Cheater is working next to an athlete who is working as hard as he can to get all his reps done and make sure his movements are done to standard, yet both of them finish at the same time, it creates negative feelings. We don’t want that. So, don’t cheat reps (or movement range of motion). Plus, the coaches know who is cheating. We are always counting (or videotaping) whether you know it or not. We are watching, please don’t make us address this with you.

The whiteboard that your name is sitting on top of, because you cheated, gets erased at the end of the day. No one will remember it tomorrow. But you will. Because you know that you did not do what was required of you. By putting a false number on that board, you are disrespecting not only yourself, but your coaches, your fellow athletes and the sport. LEAVE YOUR EGO AT THE DOOR. There are no prizes for being first on the daily WOD board and never will be. 

Lastly, if you get first place on the FX leaderboard 4-5 times, it is time for you to challenge yourself and bump up to a middle ground between the FX and RX weight and/or movements. Don’t take the easy road…you’re trying to challenge yourself and improve.


Easter Sunday schedule update: 5:30pm WOD is only WOD.

On Monday, April 21st at 6:15 PM, Chiro Dr. Dan Alcorn (a licensed physical therapist and CrossFit Level 1 Trainer) will be providing a 30 minute squat mobility seminar that is free to all members. The seminar will address mobility techniques from the thoracic spine down to the foot/ankle and is a great opportunity to get some professional advice about any mobility deficits that limit the quality of your squat. The 5:30pm & 6:30pm WOD’s will be condensed by 15 min each to accommodate this mobility seminar.


High-hang power clean (ride into front squat), 5×3 (A)

4 rounds, 1 minute stations:

  • Dumbbell snatch, 35/20
  • Double unders
  • Toes to bar

High-hang clean; hang clean, 7×1.1 (70%)

4 rounds, 1 minute stations:

  • Dumbbell snatch, 50/30
  • Double unders
  • Toes to bar

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