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Friday, 3-28-2014

27
Mar

Friday, 3-28-2014

Workout of the Day
Skill: 3min AMRAP Rope Climbs
– Sub 1 straight body pull + 5 Jumping Rope Pulls if you do not have a modified/standing rope climb.
– Standard Rx 11′ Rope Climb: start with knees on ground, head to rafters, return to ground with control.
then,
Three Rounds For Time:
50 Double Unders
25 KB Swings 55/35
3 Turkish Get-ups per side 55/35
 
Post your scores to the Whiteboard.

BARBELL INFO – Please read!

Similar to our KB’s, our barbells are now getting color coded.  There is a big difference between a few of the different barbells that we have at ACF and this should help you differentiate them.  It will also assist your coaches visually when you are lifting and if a different bar should be used.  
Barbell color key & General Info:
ORANGE – 15lb training bar – Used for 45lbs or less of loading for technique training with higher skill barbell lifts.
BLUE – 15kg/35lb bar – Lighter bar with smaller diameter which is great for small hands.  All around super solid bar for Olympic lifts (Snatches & Cleans) to Power Lifts (Deadlifts, Squats, Presses) and for general CrossFitting.
GREEN – 20kg/45lb bar – Standard diameter barbell.  All around super solid bar for Olympic lifts (Snatches & Cleans) to Power Lifts (Deadlifts, Squats, Presses) and for general CrossFitting.
RED – 20kg/45lb bar – Should be used for Power lifts (Deadlifts, Squats, Presses) because these bars do not spin as well or have as much snap or flex to them for Olympic lifts.  Can be used for general CrossFitting but not recommended. 
(Notice how there was no differentiation between “Men’s” or “Women’s” bars – please use what bar works best for building your strength and conditioning and FITNESS!)
 

BARBELL CARE:

 
Since we are on the subject of barbells, here’s a couple things you can do to ensure that we preserve their quality.  Our bars are VERY expensive and we definitely appreciate you taking these small steps to ensure their longevity:
– You all do a great job of this, but PLEASE NEVER NEVER DROP AN EMPTY BAR!  It will bend and be forced into retirement.  This includes dropping a bar with lots of cast iron weight on it too.
– Please also make sure that the barbell never makes any sound when taking off bumper plates or putting it away.  Please keep one hand on the barbell when taking off plates and set it down gently.  Please also gently place it in the horizontal or vertical racks without making much sound.  Empty bar making any sound = baaaad!
– When the barbell is racked for heavy Back Squats (for example), be sure you remove the weight evenly so the bar does not tip over.  Not only is this very dangerous to those around you but the bar will be compromised….along with someone’s face.
– When dumping weight when it is overhead, please guide it down so the weights hit evenly on the ground.  If there’s only 10 or 15lb bumper plates on each side, then please guide the bar down to at least your waist and then drop it to the ground (this will preserve our lighter bumpers too!).
 
THANK YOU THANK YOU THANK YOU FOR TAKING THE TIME TO READ THIS AND ENSURE THAT OUR EQUIPMENT CAN PERFORM AT THE HIGHEST QUALITY FOR YOU!!!
 
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