Tuesday, June 20, 2017



Cheaters have no place in CrossFit.
A cheater is someone who makes a conscious decision to cut (and lie about) the amount of repetitions performed during a workout. The phrase, “if you cheat, you are only cheating yourself” is partly true, but not entirely.

Let me explain why…
Yes, if you cheat, you are cheating yourself. In order to achieve results you should finish the workout prescribed (assuming you are not injured). Your coach has programmed a certain number of repetitions for a reason. Cutting the workout short means you are not getting the desired stimulus your coach intended for that workout.

If you cheat you are also cheating those around you.
An important part of CrossFit is the competition brought on by working out with people of similar abilities. It makes you push that little bit harder and achieve better results through higher intensity. However this relationship is thrown out of balance if an individual chooses to cheat.

Remember,You are what you do repeatedly.

No one cares what your score was. Everyone cares if you cheated. Have integrity. Be honest with everyone else and be honest with yourself. You cannot make progress by cheating. You will know what full range of motion is by the time you get to class, so there’s no excuse for poor reps and form. If someone calls you out for doing something wrong, listen to them. The person standing around watching you work out has a much better perspective on what you’re doing than you do. They’re breathing gently and probably experiencing a sub-60 heart rate. If you’re halfway through a workout, you’re biased. Trust us. If you lose count, count back to the last number you can remember. If you know you have trouble keeping count, ask someone to count for you. If you want to get on a leaderboard, you MUST have someone count for you. If no one saw it, it didn’t happen.



75 Power Snatch 75/55#

*8 Minute Time Cap


Back Squat


Coach’s Tip: Randy is a benchmark workout. Time cap is there to help you get the desired intensity that is meant to be associated with this workout. If you need to scale pick a weight that allows you to finish under the time cap. Remember intensity is always king, and CrossFit doesn’t work without it. We will run the workout in 2 heats today, 1 partner will judge & count reps while the other performs the entire workout. For the strength today you will not be able to go as heavy as usual since it is after the WOD, but there is still a benefit to getting in these reps!

Core Down

20 Toe Touches w/ feet on plate

Max R 522
Chandler 703
Gary 745
Amanda ?
Josh 536
Tammi 805
Megan 640
Aubree 519
Jim 715
Shaq 705
Carol Ann 530
Marion 340
Jeff W 614
Michele W 805
Mandy 640
Carol 733
Brett 403
Kristin 749
Beth 442
Nicholl 447
Sully 558
Jenny 440
Christa 451
Hollywood 702
Kanon 439
Christy 611
Brad 700
Bill H 456
Josh 528
Travis 640
Bre 624
Annie 434
Sarah 448
Kyl G 556
PDiddy 509
Aimee F 549
Vance 551
Joseph 646
Toph 547
Chris 653
6’9″ 704
Coltt 602
Amy B 719
Kate 625
Natalie 558
Beth 814
DP 540
Susie 702
LC 649
Tracy 803
Faith 630
Justin 607
Sp K 559
Joe 410
Jen R 620
Erika 817
Patrick 844

Tonya 740
Liana 806
Erin 807
Barb 802
Jen C 551
McKay 812
Amber 709
Mike S 632
Mississippi 535
Bob 655
Ellie 802
Portia 745
Kevin 617
Nick 658
Gene 609
Don 749



“Partner WOD”

7 Rounds Each:

200 Meter Row

200 Meter Run

*Partner Completes Full Round before switching. 1 Person Working at a time.

*Score= Total Time


Core Down

3 Rounds:

20 Sec HS Hold
10 V Ups


Jen D/Ashleigh 2520
Karen/Meg N 2722
Sully/Steve 2420
Nicholl/KDawg 2542
LMello/Connor 2427
The Lords 2604
Sabrina 2607
Jeff/Lexi 2551
Brad/Carrie 2806
Tessie/Mark 2620
Joe/Patrick 2327
Jen/Erika 2913
Becky 2340


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