**Attention** For those of you that have registered for the “Open” we have designated Friday evenings at 6:00 PM for you to perform the announced workout. 1st come 1st serve. If you cannot make that time, IT WILL BE UP TO YOU TO SCHEDULE, AND CONFIRM a time with a coach that better fits into your schedule. If you wait until the weekend, or if you want to “re-do”, there is a high probability you may not get a Coach to be able to help…
Schedule in advance!..Good luck everyone!
JUDGE OR COACH…(Worth repeating)
Your trainers have two critical but different roles to play during your training: Judge and Coach.
Every movement has at least two points that define a completed repetition. Let’s call them “Point A” and “Point B.” The judge’s only job is to determine whether the athlete has moved between these points and subsequently whether he or she will be given credit for the repetition. For example, in the squat, “Point A” is standing tall, hips fully open. “Point B” is squatting with the crease of the hip below the top of the knees. The athlete can move between “Point A’ and “Point B” with awful form (e.g. rocking forward on the toes, knees touching on another, back rounded) or for that matter do a back flip but as long as the athlete goes between these two points- the rep counts.
However, a good coach will cue this athlete to fix those faults so that the athlete reduces his or her chance of injury, moves more efficiently and as a result, gets more valid reps counted by their judge. Whereas your judge doesn’t care how well you move, your coach most certainly does.
At competitions, like the CrossFit Open, every athlete has a dedicated, watchful judge who measures the athletes’ performances against the standard. During daily WODs, you are your own judge. It’s up to you to accurately assess and count your reps. Your CrossFit trainer serves as a “head judge” and will call you out when they see you are (unintentionally, of course) failing to meet the standard, but supervision of every single rep- that’s your job.
While even the most experienced and accomplished athlete benefits from having a coach watch them move, your ability to assess your own movement from the perspective of your coach should be increasing every time your train. Analyze yourself: Can you wiggle your toes on at the bottom of your air squat? Is your chest up? Are your knees tracking over your toes?
Sometimes, beginning CrossFitters confuse these two roles. They think that an athlete who is not moving beautifully should also be given a “no-rep.” The fact is a poorly moving athlete doesn’t need to be “no-repped” by their judge. They are in essence “no-repping” themselves by missing out on efficient movement. Of course, their coach should stop them before they hurt themselves.
More often, CrossFitters only care about the judging and not the coaching. They think the only thing that matters is the score or the time (google “clock whore”). In other words, they fail to listen to their coaches’ advice because it will slow them down in the short term. They fail to see that implementing the feedback from their coaches will improve performance in the long term.
If you don’t understand the difference between failure to meet the movement standard and a fault in movement, don’t hesitate to ask your CrossFit PHIT trainer. That’s what they’re there for. If you don’t ask, you run the risk of your trainers assuming you have been properly educated.
The “fundamental” movement standards are covered in the basic “Elements”classes. If you have never gone through elements, or if you feel you are past needing elements, then we expect you to move correctly through the movement standards. Particularly if you are pursuing the “RX”. Those are not gifted to those that move “closely” to the movement standards…Not at PHIT. We hold ourselves to higher standard.
Skill / Strength
Even / Odd Alternating Min:
“Tabata Something Else”
For Total Reps in 16 minutes
Tabata Air Squats
Tabata Interval (20 secs on and 10 secs off) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no additional rest between movements.
Score is the total reps performed in all of the intervals.