Judge me, Bro!

Friday, March 29, 2013

Friday Night Lights at MDR! Be there to cheer on your fellow PCFer’s!!

EIE Challenge Tip o’ the Day 32:  Get out of your comfort zone and decide today is the day I know no bounds.  Do something you never thought you could do and feel the awesome power of conquering your fear.  Share below what you did and inspire others.


Overhead Band Distraction
Hip extension with band
Super Rack
Samson Stretch-1 min each side

Group Warm Up:

Review movements, judging standards, score keeping, timing of heats, and workout setup.

2013 CrossFit Games, Open Workout 13.4:

7 minute AMRAP of:

3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…

Notes:  This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Cool Down:

Easy 1K Row (time permitting)
Cobra Stretch
Wall Extensions


Toes-to-bar at the beach? I wish!


The 2013 CrossFit Games is well over half way and I want to take this quick moment to congratulate all the Paradiso CrossFit athletes.  I have yet to look at any one of the athletes and question whether or not they have given it they’re all or if they had a little more in the tank.  The blood, sweat, and tears that everyone has been leaving on both the MDR and Venice floor has been inspiring and humbling.  This is my favorite part of the year for the simple fact that I see everyone, whether you signed up for the games or not, work harder than he/she ever has before; its very cool.

Next, I would like to talk briefly about the all too uncomfortable situation of judging and the “no-rep” for athletes during 13.4.  CrossFit is competitive exercise and we are in the midst of the CrossFit Games.  Last word there is “Games”.  Games have rules that demand to be followed.  You are doing a disservice to the athlete and CrossFit to not abide by the standards set forth from HQ.  A good judge maintains the integrity of the sport, the box, the community, and the athlete.  I think by now everyone has heard about the two athletes that were disqualified during 13.2 and an affiliate was also punished in the process because one of the occurrences took place at their box; CrossFit doesn’t need anymore athletes or affiliates grabbing attention for bad standards or breaking rules.  Honestly, I know these situations will never happen here but I feel it is important to remind everyone that things do happen and there may be a questionable call or two on an athlete you are judging.  Do not be afraid to give them a “no-rep” for bad standards.  It is not the judges fault that the athlete did not hit a wall ball target or the athlete did not lock out at the top in their overhead position.  Who’s fault is it?  The athlete’s.  I know it sucks to be given a no-rep, I’ve gotten my share, believe me.  As a judge, you watch these athlete’s perform good rep, after good rep and then all of a sudden–”oohh, they didn’t drop below parallel on that squat, yikes!  But he/she is working so hard!  Ugh!  What should I do?  We’ve become such good friends the past few months, I don’t want to ruin our friendship over this one rep!”  I’ll tell you what to do ladies and gents; you “no-rep” the hell out of them and then High five them at the end of the workout.  If you can’t do that, then do not judge for anyone.  Straight up.         

If you had time to watch the 13.4 announcement workout with Graham Holmberg and Chris Spealler you saw an amazing environment with the crowd going wild and the incredible athletes almost nose-to-nose performing their Clean & Jerk and Toes-to-Bar.  What got lost in the middle of the workout was Chris Spealler; a legend to the sport of CrossFit and personally one of my favorite athletes ever of any sport; be given a “no-rep” by one of the Judges…..??  Wait, this guy has been to six CrossFit games and has even been on the podium.  How could they give him a “no-rep”?  Well folks, its because no one man or woman is greater than the sport.  You, me, Diso; even Chris Spealler the greatest there is.  

So, during Friday Night Lights at MDR I hope everyone has an amazing time and crushes this workout that is sure to bring a lot of fun and excitement to everyone in attendance.  But understand that as a judge you have a responsibility to uphold the integrity of the sport of CrossFit.  See you all there!  

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