Standards and Some Perspective.

Ok guys and gals,

There are some rules and standards we need to establish. Now that we are in training for competition, there are a few things we all need to know about how they work, whether you make the team or not.

First, there is a judge watching every single rep you do. If a squat is not convincingly low enough or completely open-hip and open-knee at the top, a press that is not fully locked out with head through, a deadlift is not fully open-hip, open-knee, and shoulders back, clean isn't fully stood up with elbows in front of the bar, chin isn't clearly over the bar on pull-ups, and so on…all would be "no reps." Not only can it be painfully frustrating, but it hurts the team. So, now that you have decided to train to be a part of the team, you (and I) will be held accountable for movement standards. This will likely mean slower times and lower weights, at least at first. You may need to rest a little longer to make sure your reps are legit. It is better to be humbled in the gym while training for a competition, than to be humbled at the competition itself. We need to know what we are truly capable of.

Second, the judge watching your movements will also be counting every last rep. Cutting reps or making up extra rounds for AMRAPs while training on this team is 100% unacceptable. Anyone caught doing so will be called out and if it gets out of hand, removed. We need to be able to trust one another on the team. When you cut reps, you not only cheat yourself, but everyone else on the team who is working hard to get better. Also, it gives your team the illusion that you are more capable than you really are, which will eventually be exposed in competition. DO NOT CHEAT YOUR TEAMMATES.

Lastly, I thought it would be good to provide some perspective on where we stand. Our team is very good inside the walls of Capstone CrossFit, and I think we can and will hold our own in the Spring. However, I am not sure if everyone is aware of how great these athletes are. Here are some profiles of male and female competitors:

Athlete 1:
Fran: 2:20
Cindy: 26 rounds
Helen: 7:39
Diane: 3:01
Grace: 2:58
FGB: 463 points
Max Rep Pull-ups: 65 reps

Athlete 2:
Fran: 2:36 (4:47 with men's weight)
Cindy: 28 rounds
Helen: 8:03
Diane: 2:17
Grace: 1:53 (7:31 with men's weight doing squat cleans)
Deadlift: 315 lbs
Press: 128 lbs
Back Squat: 243 lbs
Clean and jerk: 162 lbs
Max Rep Pull-ups: 51 reps

Athlete 3:
Fran: 2:14
Cindy: 25 rounds
Linda: 15:36
Helen: 7:04
Grace: 1:42
FGB: 455 points
Deadlift: 515 lbs
Press: 185lbs
Back Squat: 475 lbs
Snatch: 215 lbs
Clean and jerk: 250 lbs

Athlete 4:
Fran: 2:25
Cindy: 28 rounds
Linda: 12:23
Helen: 7:29
Diane: 3:42
Grace: 2:17
FGB: 408 points
Deadlift: 570 lbs
Press: 198 lbs
Back Squat: 440 lbs
Snatch: 270 lbs
Clean and jerk: 347 lbs
Max Pull-ups: 65 reps

Athlete 1: Pat Barber (didn't qualify in 2010)
Athlete 2: Gillian Mounsey (3rd place in 2008, didn't qualify in 2010)
Athlete 3: Jeremy Theil (3rd place in 2008, top 16 in 2009, didn't qualify in 2010)
Athlete 4: Josh Everett (2rd in 2008, didn't qualify in 2010)

I don't mean for this to be discouraging by any means, I just want you all to know what it takes to compete (individually, at least). I know our team can get there, just keep working hard! You guys rock! I look forward to another great week of training with you.