Friday July 19, 2013

LET THE HEATWAVE END!!!  Everybody needs to read this post, I am going to go over some major things reguarding CrossFit Warrenton and CrossFit in general.

  1. "Leave Your EGO at the door."  This is a moto that 90% of CrossFit's utilize to keep people safe and healthy.  It means when you come in the door, you are your own entity.  Do the weight that you can do, not that someone else can do.  Don't be stupid and do the weight that Joe Schmo did because you want to see how you compare to them.  All that's going to happen is you strain doing a weight you can't handle and hurt yourself in process.

  1. In skill/strength or workouts where a movement is listed at x-x-x-x, it does not mean you are to start at your x number rep max.  If you notice there are normally 4 or more rounds for the movement.  The first round should be an exceptionally light weight that is approx. 60% of your x rep max.  This light weight will allow your muscular neural firings to allow the pathway to be more efficient.  Starting at a heavy weight is doing nothing more than wearing you out, and causing you to have poor form while straining.
  2. USE A BOOK.  I know we are like that annoying brother telling you all to get a book and use it, but it will help you in the long run.  Rather than guessing what weight you used for a particular movement, you will now have a hard copy reference allowing you to actually know what weight you should start at.
  3. WEIGHT TREES:  We got the weight trees to make it easier to add weights to the bars, but make sure the weight go back on the proper level.  10lb weights and less are the only weight that go on the top level.  The middle level is for 15s and 25s only.  The bottom level is for the 35s and 45s.  The heavy weights are on the bottom so that if by some strange change they fall off, they don't break someones foot.  When putting the weight on the entire weight must be on the peg, if it is only half on IT's NOT ON.  Place it on another tree.  All that half on weight needs is for someone to bump the tree and it's falling on them.
  4. RING STRAPS: The rings came with a velcro strap for a reason.  This is to keep the excess strap out of the way, so that it doesn't interfere with the movement.  Spend the 20 seconds and roll excess up into a loop and utilize the double sided velcro to hold it in place.  DO NOT continue throwing the excess over the rig to get it out of your way.  This makes it difficult for the next person trying to use the rings to adjust it.  So don't do it.
  5. PLYO BOXES:  Place the plyo boxes back on the same size.  When different sizes are stacked on each other, it pushes the sides apart and breaks them.  The 16" boxes are on the left, 20" boxes in the middle, and 24" boxes are on the right.
  6. ROWERS:  The monitors on the rowers need to be positioned back against the rower before it is returned to the wall.  When they are placed against the wall with the monitor in the ready position you run the chance of breaking the arm that holds the monitor.  If this happens, I guarantee that it will not be replaced in a rapid fashion because parts are easy to come by, but take a pretty long time to arrive.
  7. BUMPER PLATES:  The bumper plates are not designed/intended to be dropped repeatedly.  Bumper plates are designed to be dropped in the unfortunate event you lose control.  Don't abuse the equipment by not controlling the weight throughout the full range of motion.  The green 5lb plates that are the same diameter as the bumpers are designed to NOT BE DROPPED at all. They are nothing more than resin.  They were purchased, so that you can work on the movements from the proper starting height.  Other gyms have wooden plates they made to teach their athletes the movements from the proper start weight, the problem with them is that their weights are inconsistent.
  8. KETTLEBELLS:  Return the kettlebells to the same place you got them.  The weights are written on the wall to make it simple to place them back where they belong.  Don't just throw them down and head out the door. Be considerate for the next athletes, in making it easy for them to find the KB they want to use.  It will also, keep the front neater in appearance.

Yeah i know its a lot of silly details, but we have alot of new faces and then we have some old faces getting into bad habits.  Follow these few simple to follow things and you will have a long workout career ahead of you, with lots of equipement to play with.  When things break, they have to be replaced and that cuts back on the spending we have for new equipment.  We have tons of new equipment ready to go when we move into the new gym, which has me excited because it will add a whole new dimension to what we can do.  I won't hint on the changes you will just have to wait and see.  (With the news we got today that wait is finally in its final days)



Push Press 5-5-5-5

20 Back Extensions (slow controlled motion)


10e Dumbbell Snatch

15 Knees to Elbows

20 Jumping Squats w/ floor touch


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