JT Midday edit.July 16, 2015
Respectfully, some of you have a distorted view of what RXd means. I won’t name names but most of the guilty parties are carrying the “y” chromosome. On a workout this hard, I might caution an athlete once or twice when they are short on the range of motion, after that, I just assume that they CAN’T satisfy the legit range, and I leave them be, and that’s perfectly fine. They got in over their head, they gave it the best effort they could and they live to come back to the task another day, hopefully with more complete movement. The problem comes when that athlete writes his/her (mostly his) score down with Rxd after it.
So, be advised, PM athletes: On the Handstand Pushups–you’re not rxd if you can’t touch your head to the abmat at the bottom AND lock your elbows out with your feet on the wall at the top.
On the ring dips, rxd =’s deltoid contact with the top of the ring at the bottom and fully extended elbows at the top.
On the floor pushups rxd demands chest contact WITHOUT knee contact on the floor and a locked elbow and planked body at the top.
Note the phrase LOCKED ELBOW applies to ALL the movements.
Maybe seeing this in print will help you apply it, judging from 6, 7 and 8:45 some aspects of the Range of Motion must have been unclear….either that or your integrity is in short supply, or your commitment to fitness is suspect. And I would never imply that, so it must have been failure on my part to insure everyone knows what is expected.
Again, no shame in scaling.
I finished in 13:14
For the near future, our very own Kate S. is organizing informal running workouts at Ashley HS track. These will take place weekly, Thursdays at 5:45. That’s A.M.
Tomorrow’s workout is six 800m repeats. Not sure of the rest interval. We are trying to get details on accessing the track, sometime’s it’s locked and sometimes it isn’t. Some of you may be up for jumping the fence, and if not, there are nearby trails that will serve.
If there’s consistent interest, we can explore renting the track on a regular basis.
The CrossFit workout is
JT: 21-15-9 HSPU, Ring Dips, Floor Pushups
HSPU scale– Top Half HSPU, PushPress at 75% of Bodyweight ( m & w both), Push Press at 50% BW
Ring Dip Scale- Banded Ring Dips, Bar Dips, Ring Pushups
Floor Pushups- Snake