“In the end, it’s not about the guys on the podium, but the ones who give it their all,” Spealler says. “That is what inspires people. Not a place, but watching someone just pour their heart and soul out into something. You see that often in CrossFit.” – Chris Spealler
Wendler Deadlift 3×3 @70,80,90%
*Or if you are banged up or new do 3×10 working on form with lighter weights
Ground to Overhead (115/75)
Row for Calories
200 Meter Sandbag carry (Bearhug)
Stretch with the bands
*Courtesy of CrossFit 11th Parallel
I started thinking whether me WODing on my own every day puts my WODtegrity into question (umm, yes, WODtegrity is a real word now in our circle). No one is there to really make sure I hit the right depth on my squats or that my chest actually hits the bar on my pullups. Frankly, no one would know if I did Fran with 45lbs and jumping pullups and then ran around telling everyone about my sub-3 minute PR. But that’s just the thing. No one would know. I would know. Me. The person who appreciates those precious 60 minutes I have every day to really focus on making myself stronger in a country where I dodge camels on my way to work. Those 60 minutes are gifts to me – why would I violate that time by half-assing my workouts or performing sub-par movements? Maintaining that integrity – when no one knows or even cares – is what integrity is all about.
Do you only hit proper squat depth when a Coach is watching? Does your chest only hit the bar maybe once out of every 5 pullups? Do you keep going when you’ve lost count because you’re “sure” you did those reps anyway? Do you shave off a few reps here and there just so you aren’t the dreaded last one done? The only person in this entire world who loses if you answered yes to those questions is you. Remember that your WODtegrity stays with you no matter where you are or where you WOD. As Coaches, we can’t give you that, nor can we really teach you that. As you guys start cycling out, some of you back to your day jobs or some of you back to your home stations, I know (hope) you will continue to CrossFit. Whether that’s at a box or in your home or on whatever Camp, Base or Fort you’re assigned to, YOU decide your WODtegrity no matter where you go. Ask yourself what type of CrossFitter you want to be – the one who will (albeit begrudgingly) no-rep themselves for a sub-par movement or the one who will assume sub-par movements simply “happen” when you’re tired and move on.
I encourage, challenge and implore you all to make your solid WODtegrity a part of your solid character. Be the guy who maybe finishes last but does every rep well and with WODtegrity. Don’t count the squats where you missed parallel, even if only by an inch. Don’t count the “PR” where you missed the lock out at the top of your deadlift. Start counting at the last rep you remember doing, NOT the one you assume you are at. I promise, people will (do) notice and you will become a better athlete because of it. Promise.