Friday, June 24th 2016
LOVE YOUR BARBELL
We love our barbells and they will do great things for you if you treat them well. Many of you might not realize how ‘delicate’ the bars and plates really are and that there are some simple “rules” to follow to make sure they live a long life. They are designed to spin so that the weights don’t crash down on you when you do cleans or snatches and the bearings inside are surprisingly sensitive. BUT, when loaded and stripped properly, the bearings are protected by the bounce in the plates. So, while we hate ‘gym rules’, here are a few things to think about:
ONE: If the weight ON the barbell is equal to or less than the barbell itself, you cannot drop it from overhead. It will cause the plates to bend. So if you have a male bar (45lb) and load it with a 15lb plate on each side, that’s a ‘no go’ to drop from overhead. From the waist is FINE however!
TWO: Do not drop an empty barbell to the ground — even if it’s only a few inches. When you strip your plates you should hold onto the bar and GENTLY place it on the ground. Pulling the weights off and letting the barbell crash down with really damage those bearings and result in much more difficult lifts (or even destroying the bar entirely).
This is one of our most FAVORITE videos done by our very own Geo Rockwell a while back. You can tell he (and we) take our barbell care seriously. Take a look (there are some great ‘drop the mic’ kinda moments)…
Again, we really don’t like rules at the Cove but while we’re at it, we might as well talk about the other one we DO have! We ask that you wait until the last person is finished before you clean up your weights. There’s nothing worse than grinding out those last few reps and you see people shutting it down around you. If you need to leave, we TOTALLY understand! Just tell the Coach and they will be MORE than happy to put your weights away afterwards!
WOD
For 6 Minutes Row for Max Cals
Other Partner (must hold a plank). Switch as needed.
Rest 2 minutes
100 Box Jump Overs
100 Push ups
100 KB Swings
(one partner working at a time)
Rest 2 minutes
For 6 Minutes Row for Max Cals
Other Partner (must hold a plank). Switch as needed.
Some strong men rocking the erg…
