Reps of 10-8-6-4-2, in A/B Format:
A) Push Press, Climbing
B) Strict Weighted Pull Ups (or pull-up-negatives), Climbing
*Negatives are 5 sets of 3 reps with the following tempo: Jump up; 2 second hold @ top; 5 second descent; 1 second hold @ bottom.
40 Box Jumps (24″/20″)
40 Thrusters (95/65)
*4 Burpees EMOM starting at 0:00
[Advanced: 115/75; 5 burpees EMOM]
15 Minute Hard Cap
CrossFit Merced is my favorite place in the world.
I love it here. I love the people. I love the workouts. I love the worn out equipment. I love the energy. I love the standards.
Lately, though, I’ve been frustrated about some of the “mis-counted reps” that I’ve been seeing and hearing about. (For the sake of this discussion, let’s refer to “mis-counted reps” as “Shaved Reps”.) You all know what a Shaved Rep is, right? It’s a nefarious little hack that goes like this:
Bill and Ted were in a class together doing yesterday’s WOD. Bill runs fast on the 800m run and beats Ted into the door by 30 seconds. Bill runs to his plate and immediately starts knocking out reps trying to get to 50. Bill is moving at a steady pace as he grinds through more reps. Meanwhile, Ted strolls up to his plate and starts doing his own reps. Somehow, though, Ted finishes his 50 reps BEFORE BILL, and takes off for his 400m run. How can this be? Ahhhhh… there it is. Those are the Shaved Reps I’ve been hearing about.
It shouldn’t matter, right? Bill and Ted are fine. They both got a good workout. They’re both good dudes. They’re both improving. So what if Ted did 41 reps instead of 50? All is well, right?
Unfortunately, it doesn’t work like that. Bill and Ted aren’t fine. All is not well. Bill is pissed. He tells Candace that Ted is an a-hole and goes home and kicks the dog because of the Shaved Reps. Ted isn’t fine, either. Ted’s reputation is now at stake because Candace thinks Ted is dishonest because of Shaved Reps. Also, it’s not an isolated incident. It happens a lot – and we know about it even though we never bring it up. The cycle continues, and now the rest of the athletes are picking up on what’s going on and the culture of the gym is starting to change and become less supportive. Standards become something that we lost. And the poor dog, man.
I’ll let you in on an amazing little bit of irony: NOBODY CARES ABOUT YOUR SCORE UNLESS YOU CHEAT. IRONICALLY, PEOPLE CHEAT BECAUSE THEY THINK PEOPLE CARE ABOUT THEIR SCORES. Wrap your head around that for a minute.
Guys, LET’S FIX IT. Be honest. Count your reps better. Make the whiteboard an accurate measurement of your performance. Hold the standard.
Also, read these three posts about reps and whiteboards:
CFM Post 6/24/13: How to Beat Rep Shavers
CFM Post 1/7/13: The Pros and Cons of Whiteboards
And perhaps the best article on this topic ever written, by the CrossFit Journal: An Open Letter to Cheaters