“Test 3”
Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
Post score to comments.

Kit has UPS!

Kit has UPS!

Friendly Reminder 3 – Integrity

A note from Shane and the coaches:

I set out Tuesday night to write this beautiful post on the importance of integrity and how demonstrating integrity during a workout is directly related to demonstrating integrity in every other aspect of ones life. While I do believe there is a connection there, in the end, it just sounded to “preachy”, so I decided instead to get straight to the point.

The coaches caught A LOT of athletes shorting their reps of burpees during last Tuesday’s WOD.  We’re talking folks doing 17 reps of burpees when the set was 25 reps.  We called out some people and just stood by and observed others to see if their rep counting would improve.

You’ve probably heard it said before that “you’re only cheating yourself”, but in fact, you’re cheating a lot more than that.  You’re cheating your coaches, your peers, your mental toughness, your character, and you are cheating an opportunity to become a better athlete and a better person.

Integrity is not something that can be turned on and off.  It must be worked at and lived in the present in the flesh. Yes, it is just a workout, but if you are willing to lie to those around you who are trying to help you become better, and willing to lie to yourself about your own performance, and all of this pertaining to something as simple as exercise, you are probably willing to give yourself the easy-out in other aspects of life as well, or just quit when it becomes difficult. We’re willing to be that’s not the athlete you set out to be.

We, the coaches, challenge you all to hold yourselves to a higher standard.

Don’t count a squat that doesn’t reach full-depth, don’t count the wallball that doesn’t touch the wall, don’t count the chest-to-bar pullup that doesn’t touch your chest.  Keep yourself honest with every single rep that you perform when you walk through those doors, and see if you don’t begin to notice yourself becoming stronger in other facets of life as well.