Nasty Girls and New Benchmark RX Standards
We are so very impressed with all of you, our amazing athletes! Whether you’ve been with us for three weeks or five years, you have all made amazing progress in your time with us, and we are proud of you!
As you all progress as athletes, you are all gaining great skill and power. And as we all know, with great power comes great responsibility. It is with this in mind that your coaches have agreed to take our Benchmark Board Standards to a new level.
What this will entail is a more stringent code when athletes perform our Benchmark WODs RX with the intent of making a time that will be posted on the Benchmark Board. Athletes hoping to either get their name on the Benchmark Board for the first time, or to beat a previous time, will be supervised by either a coach (if available) or another athlete in the class. The observer will be there to 1) make sure that every rep is completed with set standards met (i.e. for an air squat the hips must fall below parallel at the bottom of the move, and must open up all the way at the top of the movement), as well as to 2) keep an accurate count of the repetitions that are completed (I don’t know about you, but accurately counting to 150 while throwing a heavy wall ball is NOT EASY!), and 3) make a call of “no rep” if needed.
If you are looking to try to perform the WOD RX, but are not intending to make a time that will get onto the Benchmark Board, you will be responsible for policing your own reps for both quality and quantity, with the goal of being as stringent with your policing as a coach or fellow athlete would be. These times will be posted as Rx to the daily whiteboard, so do your best to make sure that time is legitimate! But, what if you are scaling the WOD and aren’t looking for that Rx by your name? Well, nice try, but you don’t get a “get out of jail free card” by any means. Decide on a scaling method, and make sure that you hold yourself to performing each rep of your chosen method to the full extent, and that you properly count your reps.
We hope that with these new standards we can accomplish a few things:
- By using you all as judges, you will become more attuned to the standards of a movement, and in turn become more proficient at performing that movement yourself.
- Ensure the legitimacy of the times on our Benchmark Board and encourage good sportsmanship.
- Encourage more of you to attempt our Benchmark WODs (and other WODs) as Rx’d.
- Empower you all to have more accountability during all of your movements, not just when someone is watching you!
We will be implementing these new standards as of today’s WOD – Nasty Girls. If you have any questions at all about our new standards, please let a coach know and we will do our best to help!
-Emilie
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Monday’s WOD
Nasty Girls:
3 Rounds:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)
Compare to 6/13/11, 10/10/11, 2/13/12, 7/30/12, 11/26/12, 5/26/13
2013 08 18