What did you eat yesterday? What did you prep for the week?
We will be lifting Monday, Wednesday, and Friday this week. We are reviewing barbell etiquette for the benefit of new members and review for the rest of us! Please read and don't be a violator!
BARBELL ETIQUETTE: Adherence will help keep you and the athletes working out around you safe! It will also make the equipment last longer. Violations of these rules will result in replacing your barbell, kettlebell, or dumbbell with a PVC pipe for the remainder of the wod. A dropped bar when loading or unloading weight will result in burpees.1. NEVER DROP (unless you are at risk of injury):
- An empty bar- Please do not drop an empty bar. It breaks the bearing. The sound can lead to hearing loss for the coaches.
- A bar with metal plates- this could break a bar or plate.
- A bar with 10lb bumper plates- Dropping a bar with just a pair of 10s will eventually bend and break the 10s, so please refrain from doing so.
- Kettle bells
3. USE AS FEW PLATES AS POSSIBLE- Rather than loading three 10’s on each side, grab a 25lb plate and a 5lb plate. Don’t use a 25lb + 10lb, grab a 35lb. The bigger weights are designed to disperse the load better than several smaller weights when dropped.
4. DON’T DROP BARS FROM OVERHEAD (loaded or empty). Control the bar down to the hips or follow it with open hands and settle it on the first bounce. Keep both hands on the bar as you drop it to the ground to minimize bounce. One wrong bounce could send a barbell into another athlete.
8 min AMRAP
5 Deadlifts 225/155 (155/115, 95/65, 65/35)
10 HSPU (use ab mat, box, or can do DB presses)
Rest 3 min
10 Wall Balls 20/14
Test: grab a partner to count your reps1
1 min CTB pull ups (pull ups, bands, ring rows)