Standards
John M. demonstrating complete range of motion on the KB Swing
It’s the third round of “Kelly” and with 60 reps of wall balls under your belt, and still another 90 reps to go, you let it happen. It starts with your squats not getting to parrallel, and next, your wall balls are no longer making it to the target. But you don’t stop, you continue going and the range of motion on each rep gets worse and worse. The group training environment that makes CrossFit so great, is now playing a part in the demise of your movement standards. In an effort to finish first, or just not to finish last, or to just beat that person next to you, you’ve lowered your standards and are now performing shortened range of motion exercises in an attempt to finish faster, rather than rest a few seconds, then return to the movement with proper form. And although you are still doing functional movements, and are no doubt getting a challenging workout, very little differentiates you from the guy at 24hr Fitness doing half rep bicep curls just so he can use heavier weight and gain the respect of any on-lookers. Our goal is to do everything we can to improve our fitness, and although the competitive nature in the classes will help push us past our comfort zone, don’t let it be responsible for degrading your movement standards. In the end I can ensure you that staying true to the movement standards will result in much greater gains in the long run. Two Sweat Shop members that have illustrated this perfectly are CJ and Criselda. Despite training with a competitive group of really fit peers, CJ never lets his standards suffer, and as a result, has been the last one to finish the workout on several occassions. His persistance however is paying off, with CJ seeing some pretty crazy PR’s on many of his repeat workouts!
In short, if you can do 1 full range of motion rep during the warm up, there is no reason all of your reps in the workout shouldn’t be just as complete. You may need a few more rest periods, or select a lighter medicine ball, or a lighter bar, or a larger assistance band, whatever you are working with, these can vary, your movement standards however, should not.
Here are some of the movements that are most offended. Writing this I realize I have an excellent job if my biggest concerns are members not getting their chest to the ground on pushups! 
Wall Balls
Pushups
Ring Dips
Pullups
Squats
Post thoughts to comments.
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Wednesday’s WOD:
A.) Overhead Squats
7-7-5-5-3
B.) 15 Overhead Squats
30 Pullups
403m Run
15 Overhead Squats
