Work Up To a Heavy Triple
No Failing/Bailing today.
Post loads to comments.
3 Rounds For Time of:
50 Double Unders
10 Deadlifts, 225/155
Post time and Rx to comments.
CFSBK just purchased a projector and screen for Movie Nights, CrossFit Games viewing and everything in between!
Gym Equipment Etiquette Reminders (Barbell & Bumper Edition)
While not at all comprehensive, these pointers can help your rack up credibility points at the gym, especially with the coaches!
Don’t Mix Hi Temp Technique Plates and Heavy Bumps!: The High Temp Technique Plates (those 5lbs hard plastic bumpers) should only be used alone on bars or with 10 or 15lb bumpers. Mixed with anything above a 25lb bumper they stand a high chance of cracking when bailed. We’ve sent many to an early grave for exactly this reason. Again, when the weight is light, you don’t need to bail and you should always try to have the heaviest bumpers as possible on your bar, not a bunch of 5’s, 10’s, 15’s and change.
An Empty Bar is a Delicate Thing: Even our crappiest barbell can handle being dropped from overhead with huge sums of weight flanking it’s sleeves. The key here, is that the bumpers are what absorb most of the impact when dropped. An empty barbell on the other hand is more likely to warp or damage its rotation mechanisms when dropped. There is never an excuse to drop an empty barbell and doing so will always result in a 20 Burpee Penance!
Wait! Is this a 5, 10 or a 15lb plate? The workout has just ended, the room is still spinning a little and you’ve got to get your weights away before the next group of athletes gets their turn. When approaching the bumper stack, take that ever precious moment to look at your smaller bumpers and make sure they’re being stacked in the correct column. A haphazard clean up can cause an incorrect or uneven bar weight for someone in the next class.
Restacking Bumpers: When you’re breaking down your barbells make sure to put them back in an orderly stack. If you’re the first person back to a low set of bumpers and the PVC holder is down, put it back so all the remaining bumps can be stacked properly
Bailing: Bailing is a necessary part of lifting heavy and metcons but don’t go crazy with it. People can get a little bail-friendly and drop weight they could have just as easily put down under control. Excessive dropping puts wear on the bumpers AND the bars. You’ve no doubt noticed the bumpers with big cracks and no metal inserts in them. Why is that? Too much bailing!