12 Minutes to work up to a heavy-ish load on the following complex:
First Pull (to knee, pause 2 seconds)
Hang Power Clean (knee)
If you’re feeling beat up from 13.3 then take it easy.
1/2 Mile Run
1/2 Mile Run
D.O. always keeps the bar close. Welcome back Captain!
Gym Equipment Etiquette Reminders
While not at all comprehensive, these pointers can help your rack up credibility points at the gym.
Plyo Box Storage: For years we’ve told you, “DON’T STACK THE BOXES!!!” because they get wedged on top of each other and end up stuck together… well we take it back! Josh M put some carpet material on the inside of each box (thanks Josh!) so now you CAN stack them without fear of a coach reprimanding you. We’ve also painted some numbers on the boxes. When you put them back, please organize them with the red numbers facing forward.
**The only exception is with the 12″ (a.k.a. kids) boxes. Please don’t stack these as they are near impossible to unstick.
White Boards: We often do workouts that require you to track rounds or reps on the fly. To make your life a little easier we cut up some whiteboards into little tablets for personalized use (Thanks DMak!). Two points of etiquette with these. 1. Please erase your board after you’re done with it. 2. If the workout requires you to track rounds (as opposed to reps) please write a bunch of dashes on the board and use your finger to track completed rounds. Keeping the marker uncapped during the workouts dries them out.
Erg (Rower) Handles: When you’re done with an erg, please put the handle all the way back in the window. We know it seems intuitive to house them in the little dock that concept 2 provided but if you leave them there too long it weakens the spring that provides recoil on the handle. The small dock is only for rest periods or partner transitions.
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. Also- whenever classes are large and we’re running low on weight, try to use the largest bumpers available. For example, if you’re squatting 165, your bar should have a pair of 45s and a pair of 15s on it. Not 25s, then a bunch of 10s and change.
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! Also- it should go without saying but NEVER bail an empty bar, these will quickly destroy the finest barbells.
Drinking Cups: We’re more than happy to provide community cups for those folks who don’t have or forgot their water bottle. However, it peeves us when folks leave their dirty cups on the counter for someone else to wash. Sorry guys and gals, we’re not your mom. Please remember to wash your cup (with soap and water please!) after use and put it back in the drying rack for others to use.
Protein Shakes: We’re glad that so many of you are prioritizing your pre/post workout nutrition. If you make a mess and spill your protein/bcaa’s/crack juice on our counter, please make sure to wipe it up!
3 cheers to a clean gym and happy coaches!
What did you want to be when you grew up? Are you anywhere near that today?
10 Ways To Be The Person You Wanted to Be When You Grew Up tinybuddha.com
RIP Joe Weider LA Times