Safety First

Just look at that bar bounce!  (Original image courtesy of Fair Winds, Following Seas)

Ever wonder why the Coaches repeatedly bark lame and ‘useless’ safety tips at you?  Things like, “PLEASE pile your loose weight plates up off to the side away from your bar drop-zone!”  and “PLEASE step further back from the rack when lifting so you have room to ditch safely!”

It often seems that people don’t follow these tips, and can’t possibly fathom how NOT doing those things could be dangerous.  So, I thought I’d post a video about what happens when you don’t think about the possible safety ramifications of dropping your bar in an unclear area…

[yframe url=’http://www.youtube.com/watch?v=9Ej3cGubULE&feature=player_embedded’]

This is the perfect time to refer back to an old post of mine called “Getting Dumped”, all about the necessity of dumping weights safely and with the proper etiquette.

Just to recap:

“The bottom line is this:

PLEASE RESPECT OUR EQUIPMENT WHEN DROPPING WEIGHTS. If you really must drop, consider the following…
1. BE AWARE OF YOUR SURROUNDINGS -Communicate with those around you. If you think you need a spotter for safety purposes, let people know and discuss how it’ll work.  If you think you might have to dump the bar, let people know.  If you don’t want them in your line of sight then let them know.  Make friends.  Talk to people.
2. DO NOT DROP JUST THE BAR – Never drop an empty bar!  Also, try not to drop a bar with only the metal 2.5lb, 5lb, or 10lb plates on it.  But if you have to, then that’s ok!  We’d rather dent a plate or a bar than dent your skull.  Barbells with rubber bumper plates are designed to be dropped. Empty barbells are not, especially the lighter ones. This also applies to the kettlebells. Please be respectful of the equipment.
3. CONTROL YOUR BOUNCES – If you have to drop your bar, do it in a safe and controlled manner.  Bumper plates bounce, usually sideways, especially the lighter ones.  Never, ever drop your bar and walk away!  We would hate to see your bar smash the shins of your fellow athlete beside you, or get underfoot of someone else mid-WOD. This can easily happen, especially in a crowded gym.  You MUST keep your hands in contact with the bar as you drop and control where it goes.
4. PRACTICE SAFE AND PROPER DUMPING – When dropping the bar, the athlete should keep his/her hands on the barbell or dumbbell until it has passed the chest.  There should be no dumping or “tossing” the bar from overhead intentionally.  Take time to practice safe dump technique beforehand with a light weight.  This sounds a bit silly, but it is a necessary part of your lifting experience, and can save you from serious injury.  Do it.”

Let’s all lift safely, folks!

Today’s Workout

Buy In – Thruster 5 x 5 reps, increasing weight each set

* You are allowed to use a rack or squat clean the first rep

WOD – “Muscle Row”

For time:

• 5 Muscle-Ups
• Row 100m
• 4 Muscle Ups
• Row 200m
• 3 Muscle Ups
• Row 300m
• 2 Muscle Ups
• Row 400m
• 1 Muscle Up
• Row 500m

Zone 5 – scale to assisted muscle ups
Zone 4 – scale to chest to bar chinups and ring dips (2:1)
Zone 3 – scale to chinups and ring dips (2:1)
Zone 2 – scale to assisted chinups and assisted ring dips (2:1)
Zone 1 – scale to jumping pullups, jumping dips or pushups (2:1)

Cash Out – 3 max attempts of L-sit