Thursday, September 17th 2015
With so many new members at the gym we thought it was worth revisiting of our gym “rules” (we try not to have ‘gym rules’ as we are all grown up and responsible people!). But we’d appreciate it if we could adhere to the following:
Barbell care: Our barbells are surprisingly very sensitive. One thing to help keep the bars healthy is to avoid dropping bars from overhead if they are loaded with LESS WEIGHT than the weight of the actual barbell itself. For example, one 10lb plate on each side of a women’s 35lb bar means there is 20lbs ON the bar when the bar weighs 35lb. Try, if possible to drop this bar from waist height or lower only (not from overhead).
There are also ball bearings that make the bars ‘spin’ to make the bar rotate to make lifts much MORE stable and easier to perform. If the sleeve didn’t rotate, when you do clean and press, etc. all the plates would want to rotate with the bar and that rotational force from the plates would screw up your stability. Protecting these bearings is critical to the health of our barbells. Here’s a quick video to show how to remove the plates without damaging the bearings.
Lastly, we try not to clean up our weights and gear until the last person is finished with the workout. We completely understand if you need to leave early or class runs over, but WE WILL CLEAN UP YOUR BAR FOR YOU. There’s nothing worst than grinding out those few last reps and feeling deflated when you see everyone done and packing up around you. Again, feel free to leave if you have to, but we’ll deal with the clean up!
SKILL WOD
10 Perfect Push Ups (get strict on form and ROM)
4 Turkish Get Ups (2 each arm)
3 Rounds
WOD
10 Box Jumps
25/20 Calorie Row
25 Air Squats
5 Rounds
Fitness 14/20
RX 20/24
RX+ 24/20
Coach Matt warming up the athletes for the Labor Day Hero WOD…
