Sunday Rest Day

Sunday, February 16, 2020

Happy Birthday Heather A!

Rest day and…1:00 Kickoff Seminar for Health Challenge!!

THIS WEEK AT A GLANCE

MONDAY

1.
1RM Front Squat

2.
“KAREN”
For Time: 
150x WB 20/14

TUESDAY

1.
Butterfly Pullup Skills/Drills

2.
For Time:
2 Mile Run
Cap: 30Min

3.
Optional Cashout:
20x Alternating TGU (As Heavy As Possible)

WEDNESDAY

1.
Build to a heavy 15x Deadlift

2.
“Dead Sea”…ish
For Time:
75x Lateral Burpees over Bar

Here is how it works:
2Min AMRAP:
150m Run
9x DL 245/165
AMRAP Lat. Burpees over Bar
Rest 1 Min… Repeat until 75x Lat. Burpees over Bar are complete.

You will only be allowed a max of 10x 2Min AMRAPs. 

THURSDAY

OPEN GYM OR…

3-5Rds (Not For Time)
5x OHS (From the deck)
10x T2B
10x BJ (As High As Poss.)
50x DU

-OR-

4Rds (Not for score)
4Min on/ 4Min off
Bike or Row

FRIDAY

1.
3Rds NFT
3x MsUp
6x Strict HSPU
25Sec Double KB Front Rack Squat Hold

2.
Fran Primer
6-4-2
Thrusters @ Wod Weight
Pullup
Goal: Transitions, breathing, and posture.

3.
“Fran”
For Time:
21-15-9
Thruster 95/65
Pullup
Cap: 15Min
Comp: 7/19/2019

NEWS & UPDATES

PLEASE DON’T DROP SINGLE 10# PLATES FROM OVERHEAD
#SAVETHE10’S

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.