21 February 2018

RULES FOR GOOD SPORTSMANSHIP DURING THE OPEN:

These were suggested to me by a handful of you, so you’re hearing these from the mouths of your peers and fellow athletes and friends.

1. When you’re in the spectator role, do NOT under any circumstances try to talk to the judge. This means don’t ask to see the score sheet of the person they’re judging, or ask what round they’re in. Judges have a hard job, don’t distract them.

2. If someone scratches your back, you should scratch theirs. If you’re getting judged by someone volunteering to judge you, you should return the favor for someone else. So, go take that judges course. You’ll also earn a point for your team on week 1.

3. As noted above, judging is volunteer. Treat your judge with respect and gratitude, or you will risk being asked to leave. 

4. Judging will include some human error, as the judges are all humans. So, if you think you got a bad call, shake it off, chances are the person you’re competing closely against probably got one too at some point.

5. When you’re an athlete, PLEASE meet the movement standards. This means you need to know ahead of time what they are and how to do them. If you’re someone who tries to find ways around the standards as a “shortcut” or “cheat”, nobody is going to want to judge you because you’ll always leave them questioning your reps. And, the rule of thumb is, WHEN IN DOUBT, NO REP. 

6. WHEN IN DOUBT, NO REP. If you weren’t sure and it wasn’t absolutely clear that they met the standard, it’s a no rep.

7. Keep it cordial. In our gym the OPEN is for fun, try to keep it that way. If you do poorly on a workout, then you know what you need to work on for the future. You either succeed or you learn something.

8. Plan for ONE AND DONE. Do your best on Friday nights. Unless you’re stomach-bugging it up at home by the porcelain throne, plan to do the workout one time to the best of your ability the first time you do it. You can always repeat it in a year when you're way fitter.

Workout of the Day

A. Behind the Neck Split Jerk 1-1-1-1-1- 
Take 15-20 Minutes to find a heavy Single 

B. For time: 
10-8-6-4-2 Push Jerk (155/105)
50-40-30-20-10 Air Squats

10 Minute CAP.

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Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am