Let’s take a minute to talk about protecting things, first yourselves! If you are tired, sore and need a rest day, take one. You can always come into the gym on that day and spend an hour doing mobility work with foam rollers, balls and bands. The second way to protect yourself is to check your ego at the door and do what you should, rather than what you might be able to do. I’m not saying go light and make every wod fast and easy. I’m saying the Rx designation should be more rare to accomplish than you may think.

Next, let’s protect our equipment. The bars, for one, are expensive tools that we use everyday. Sometimes we lose respect for the familiar. Don’t take the bumpers off and let the bar bounce on the floor. That is dropping the bar. That does damage to the bar inside the sleeves. If you can’t drop the bar from 9″, don’t drop the empty bar, if that is what you are using in a workout, from the level of your knees! Place the bar gently on the floor, no matter how fast you are trying to go, there is time to be careful.

And chalk, it is not expensive and always available, but it doesn’t do anyone any good all over the floor. When you scoop up a handful of chalk, rub and clap your hands above the level of the bucket, you make snow drifts! This doesn’t help dry the sweat off your hands, or keep the bar from ripping your calluses off. It just makes a mess and wastes the chalk. Use what you need and keep the rest in the bucket. Cleaning it up is no fun for anyone.

MONDAY 6-18-18
5 Tabatas for max reps:
DB Shoulder Press (35,25)
DB Jumping Lunges
Ring Dips
DB Walking Lunges
DB Push Press

TUESDAY 6-19-18
Strength WOD: Deadlift
AMRAP in 12:00
5 Deadlift (315,215)
3 Bar Muscle-ups (10,6) med ball

5 Rounds for time:
20 Pull-ups
40 Push-ups
60 Squats

THURSDAY 6-21-18
Strength WOD: Bench Press
"Grace" or "Isabel"
30 Clean & Jerks (135,95) or
30 Snatches (135,95)

FRIDAY 6-22-18
7-2:00 Rounds of:
20 Calorie Row
Max reps of GHD Sit-ups

SATURDAY 6-23-18
Open Gym from 8-10am

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