Normally when we are reviewing the moves that we are going to be using in the workout we talk the most about where the move starts and were the movement ends. Granted at times it is more complicated then others but the main point is that there is a beginning and an end. Lets take a pull up for example... we start at a dead hang and then we get the chin over the bar. Whether your pull-up is assisted, butterfly, gymnastic or dead hang... the r.o.m. is the same. As someone gets fatigued and the pull-ups get more difficult, there is a tendency for the chin to not get as high and not get over the bar. At this point some of you will start to hear the coach start to say "chin over the bar, or that doesn't count." Even if you gave it a half way decent kip and you tried, if the chin doesn't get over the bar then it shouldn't count as a rep. Why do we say this? Lets imagine that we are on a running track doing 100m repeats. Once you start to run you go the entire 100m and get your rest, obviously you wouldn't be done until you crossed the 100m mark. On a 100m run you wouldn't just stop at 85m and rest at that spot on the track? It would be obvious that you didn't complete what the job was. Well, that last 15m is the same as getting your chin actually over the pull-up bar vs getting the chin somewhere close to the bar. In the heat of the moment of a fast met-con t is tempting to allow yourself to count reps that you know aren't full range of motion, challenge yourself to not count those partial reps and strive for virtuosity in your movement.  Another reason to make sure your movements are quality is becuase of the competitive nature of CrossFit. People like to compare scores and see how fast they were in relation to the class and other groups. DON'T be the guy or gal that everyone knows doesn't do full squats or does partial pull-ups. Keep the standard of movements high, we try not to be form nahztees but we want to you move well.

Coach Paul

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Javier  - +1   |216.70.243.xxx |2010-07-12 07:01:23 So as we talked about this morning, touching the bar, looking at the bar and being eye level with the bar count right? Also, getting over the bar = 1 pull-up and pushing away from the bar = 1 pull-up, right? Reply | Quote

ant  - agreed   |75.55.38.xxx |2010-07-09 14:52:54 nothing worse than a cheater. except maybe a celtics fan. Reply | Quote

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