Open Gym Or…

Thursday, October 17, 2019

OPEN GYM OR…

SKILL/SWOD

II. Push Press 5×3
Alt with 10 KBS (or practice a movement you need to work on!)

METCON

I. 20 Minute EMOM (4 Rounds)
Min 1: 5 Pausing OHS (50% 1RM)
Min 2: 50 Second row
Min 3: 5 T2B + 10 single DBHC+JK (50/35)
Min 4: HS Walk practice
Min 5: 50 Second bike

RX+

“Thursday Pre-game”

5:00 Bike:
Minutes 1+2 – Light Pace
Minutes 3+4 – Light/Moderate Pace
Minute 5 – Moderate Pace

2 Rounds:
5 Pausing Overhead Squats (light load)
250m Light Row
5 Thrusters (light load)
15 GHD Sit-Ups or 20 AbMat Sit-Ups

2 Rounds of :30s at each station:
Superman Rocks
Hollow Rocks
Overhead Circles
Glute Bridges

5:00 Erg Bike:
Minutes 1+2 – Light Pace
Minutes 3+4 – Light/Moderate Pace
Minute 5 – Moderate Pace

CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

NEWS & UPDATES

PLEASE DON’T DROP SINGLE 10# PLATES FROM OVERHEAD

Dropping your bar with single 10’s on each side from overhead has always been dangerous and frowned upon. Bumper plates are designed to absorb the impact of a loaded bar on the platform. Primarily they protect the bar and the ground from impact. Some offer a dead bounce so when they hit they don’t bounce erratically and cause an injury to the lifter or others nearby.

Ten-pound bumper plates bounce erratically,  don’t do a great job of protecting the bar from impact, and because of their width, tend to fracture when dropped from overhead. They also have a 90-day warranty and are prone to breaking very quickly. Dropping a bar loaded to 55-65lbs or less from anywhere above the waist is unacceptable, it has been our policy (and will remain) that this is unacceptable and the coaches have been asked to aggressively enforce this.  

Further, if you have to do some Googling, please do for images. With single 10# plates on the bar, once you are locked out overhead, bringing the bar to your shoulders and then down is proper;  or if the bar has 25# plates or greater on it, bars can safely be DROPPED from overhead.  They are not to be “thrown up” from the locked out position.  We’re seeing this a lot at ….1) it looks ridiculous, 2) shows you’re not in full control of the bar at lockout and 3) increases the distance between the bar and floor before it falls. Lower your bar with control. This applies to every athlete, every WOD, every lift. If you’re unable to control the lowering of your bar properly, the load is too heavy and you need to scale down. Period.   Of course, in matters of safety, drop the bar.

We are enforcing this policy across the board, every athlete, coach and visitor following any one of our 5 lines of programming, you get one warning then we stop your WOD and you go home.

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