Tuesday 11.13.12

Albert and Dean

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MuscaVegas Warriors

Game time is 7:45 PM this Thursday.

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And now, a few words about weight room etiquette at WCFM. As everyone is well aware, our building is ancient. We have a wood joist floor and a basement. Therefore, whenever weights drop to the ground, the building shakes, rattles, and rolls. Dropping weights is ALWAYS A LAST RESORT. "Last resort" means you lost control of the lift and you're about to get injured (or injure someone else). This is a self-preservation maneuver. "Last resort" does not mean EVERY. SINGLE. REP. Not even when you are tired.

If you are dropping your barbell from overhead every single time you lift THERE IS A PROBLEM. You either need to lighten the load or you need to focus on what you're doing (even when you are tired). A successful lift is one that is well-controlled on the way up and on the way down (even when you are tired). By dropping your weights every single rep you're hosing your WOD. Dropping the bar is not an energy-saving technique. You're actually expending more energy than if you controlled the bar on the decent. You're losing precious time because you need to spend extra time getting your setup for each rep of the lift.

And if you're dropping the bar because of some impingement issue, range of motion issue, or PAIN, then continuing on at a weight that causes you to drop the bar every rep is not going to help your resolve the issue. It may in fact exacerbate the issue as you continue aggravating it with a weight you simply cannot properly support or control.

In short, dropping weights is unnecessary unless personal safety is at risk. Kettlebells also are not to be dropped as they are even less controllable than a barbell. They tend to bounce and land on toes or other athletes (unintentionally).

WOD

TWO 12 min AMRAPs

#1

5 atomic thrusters (155/105)

10 pushups

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#2

As many laps of 400 m as possible