Be Smart

Monday, October 19th, 2009

Every day, we get to see our athletes "put out".  Seriously, we see some amazing things happening in our box.  From someone completing an unthinkable amount of rounds compared to when they first started, to being able to complete a workout as prescribed at all.  We see some big weights being tossed around, and cheer.

We are also occasionally witnesses to some scary sights.  I know you think this is going to be a post about unsafe and inefficient form, but that's only part of the story.  Yes, that is important, and yes, attempting an exercises incorrectly can put you out of commission.  But I'm referring more to just plain ol' bad habits.  For example, walking directly behind someone who's holding his max overhead squat weight and working for all he's worth to complete a rep is not a good idea.  Also, given a dumbbell's tendency to not go where you think it will when you throw it down from overhead, you would be well advised to drop them from lower heights.  Your shins and your friend's legs will thank you.  finally, watch out where you're walking.  A barbell, dumbbell, kettlebell or weight plate may be on the floor where it wasn't a few seconds ago.

While we're on it, a few words about etiquette in the box.  First, do your best to be on time.  Remember, most of the time, we're waiting on everyone to finish the warm up before we start the WOD.  Don't be one of the ones that everyone is waiting on.  We can't start a different clock for every athlete.  Also, don't leave until you know for sure that class is over.  Cheering your fellow athletes on is a given in CrossFit.  Also, put away your weights, and remember that blood and/or huge puddles of sweat are yours to clean up.

I wouldn't call this a rant, since we really don't have too much of a problem with this, but just a little reminder.  Be safe and clean.

Workout of the Day

"Tabata Something Else"

Perform 8 rounds of each of the following exercises in order.  A round consists of 20 seconds of as many reps as possible, followed by 10 seconds of rest.  There is no rest between exercises.

Pull Ups
Push Ups
Sit Ups
Squats

Post your total number of reps to comments.

Jessica goin' for broke.

QUOTE:"Scar tissue is stronger than regular tissue.  Realize the strength, move on." - Henry Rollins

Comments

[Nichole]

Yikes, now I'm thinking about all the times I could have been knocked unconcious! What doesn't kill us makes us stronger, right? :)

Seriously I'll be on my best etiquette behavior from now on! :)See you all tomorrow.

[Nichole]

291 on the WOD. Was a good Monday!

[Heron]

Did Thursday's 'Nasty' today.
12:00ish
Added in rounds of Sit-ups too.

Sure do miss ya'll and the box...