Hold the Standard - Monday, October 20th, 2025
Hold the Standard
It’s something we talk about all the time. It’s easy to get caught up in the clock. The countdown starts, the music hits, and before you know it, all that matters is getting through another round, another rep, another second off your time. But here’s the truth, none of that means anything if you’re not holding the standard.
If your chin doesn’t go over the bar on a pull up, do another rep.
If your wall ball doesn’t hit the target, do another rep.
If your arms don’t lock out overhead, do another rep.
That’s what training with integrity looks like.
We always coach movement first, mechanics, consistency, then intensity. That order matters. Moving well, and moving to the standard, is what keeps you safe, builds real strength, and earns true progress. Every time you cut a rep short, even unintentionally, you cheat yourself out of that progress.
The number of rounds you complete in an AMRAP doesn’t matter if the movements aren’t to standard. The time on the whiteboard doesn’t matter if your reps aren’t complete. The purpose of training isn’t to “win the workout.” It’s to improve, to move better, stronger, and more efficiently than you did yesterday.
And remember, don’t let what others are doing around you change how you’re doing things. If the person beside you is faster, don’t start shorting your range of motion to keep up. You’re only shorting your own progress. The clock is a tool to help us build intensity, but never at the expense of mechanics or consistency.
Holding the standard is a reflection of respect, for the movement, for your fellow athletes, and for yourself. When everyone in the class hits the same range of motion, the workout becomes fair, the community grows stronger, and the training means something. (There are always people in classes with limitations on certain movements, we know that, and we’re not talking about range of motion for those with limitations do to an injury, or something going on. Coaches know and are working with those athletes.)
So if your coach happens to no reps you, thank them. They’re not calling you out, they’re calling you up.
Because here, the score on the board will never matter more than moving well.
Hold the standard. Always.
Monday, October 20th, 2025
Focus:
Back Squat
5 - 5 - 3 - 3 - 1 - 1
WOD:
5 Rounds for Time
50 DU's
10 T2B
15 Wall Balls
Check back each night at 8pm for the next days WOD .
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