Thursday, May 28th 2015
If you’ve been to other CrossFit gyms, you know that we are lucky to have such great and brand-spanking new equipment. Now that we’re breaking it in daily, we just want to make sure we don’t damage or break it permanently!
We don’t have many rules at the gym (no burpee punishments for coming late or tipping chalk buckets!) but we do want to make sure you know how to tend to the barbell equipment. Although they are meant to sustain drops, the barbells are not only expensive, but they are designed with internal bearings to allow the weights to spin easily as we throw them overhead and are VERY sensitive if we don’t treat them well.
Below is a video of what to do… and what NOT to do! The general rule is that if the weight ON the barbell weighs less than the barbell itself, it is not meant to be dropped. There are tricks like using a lighter barbell (or training bar) and loading it with weights to allow for the drop. Just ask and we can help you! And the barbell should be gently placed on the ground once the weights are stripped as dropping an empty barbell even a few inches from the ground can cause lots of damage. Here’s our very own Geo Rockwell showing us the basics:
STRENGTH/SKILL WOD
Spend 10 minutes working on Toes to Bar
Between every couple sets do 5 heavy Russian KB swings
**If you have toes to bar, string together sets of 5-10**
WOD
8 KB Swings
8 Push Press
8 Sit Ups
8 Pull Ups
16 min AMRAP
Fitness 75/55 (35/26)
RX 95/65 (53/35)
RX+ 115/75 (toes to bar) (70/53)
It is a sad but real statistic that 22 veterans commit suicide every day. During our WOD for Warriors we honored them all with 22 rope climbs in remembrance …
