Weight room safety

Nov 18th, 2011

Comments: 0
Category: CrossFit

Weight room safety

Over the past few weeks many have probably heard my motivating schpeal on weight room safety when we move to the platforms. The reason we take safety so seriously when it comes to strength sets is two-fold:

1. To prevent injuring oneself
2. To prevent injuring another

Below you will find the videos on weight room safety protocol that all will be responsible for knowing and following. As athletes, it is important that we all be mindful of these practices in order to have a fun and safe gym and to prevent needless injury to ourselves or another. Those who do not pay attention to these protocols will receive a prize in the form of a 10 burpee penalty! Enjoy the videos.

Skill
Muscle Up

Strength
Thruster
2-2-2-1-1-1

WOD
5-4-3-2-1
Thruster (85-90% 1 RM)
Muscle-ups

sub 3 pull ups and 3 dips for each muscle up

DISCUSSION 0 Comments

  1. Jason 11/18/2011 at 11:21 am

    Who loves Maze? I do. I cracked up with the ‘arrest for sexual assault’ comment. Seriously, what the heck do we think we are doing in that format of spotting/sex/tit grabbing? Thanks, Maze, for running a tight ‘Patrol’! BTW, today’s WOD looks fun…stoked!

  2. Sean 11/18/2011 at 1:39 pm

    Solid showing by the 5:30 class this morning!

    Thruster: 185×1

    WOD: 10:50 rx w/155

  3. Joe 11/18/2011 at 2:14 pm

    Thruster: 185, Crowley and I definitely left some weight on the table
    WOD: 9:33 (155)

    Is anyone interested in competing? I’d be interested in getting a squad together.

    http://northshorecrossfit.com/nscf-events/2011-new-england-weightlifting-championships/

  4. Alec 11/18/2011 at 2:37 pm

    Justin, that is like the Seinfeld episode where George enjoys a pastrami sandwich while in the sack with his girlfriend:

    http://www.yourememberthat.com/media/14458/Seinfeld-__Food_Sex_and_TV_/

  5. Arik 11/18/2011 at 3:43 pm

    OHS
    3 – 3 – 2 – 2 – 1
    95 – 115 – 135 – 155 (PR) – 175 (PR)

    Thruster
    3 – 3 – 2 – 2 – 1 – 1
    95 – 115 – 135 – 155 (PR) – 175 (Fail) – 165 (PR) – 170 (Fail)

    WOD
    140 lbs and C2B Pulls Ups, Red band dips. DNF. At least the day started off well.

  6. Nick 11/18/2011 at 4:20 pm

    Thrusters: 225×1, 235 Fail

    WOD: 12:33 @ 195

    Heading home for turkey day. HAppy early Thanksgiving everyone. Keep getting after it.

  7. dudley 11/18/2011 at 4:40 pm

    530am on friday is where it’s at, tell your friends
    thruster: 165×1
    WOD: 9:58rx @145

  8. sarahp 11/19/2011 at 12:28 am

    thrusters are HARD.
    thruster: 150*1
    WOD: 10:48 @ 125 modified in every way: from the rack, ring rows, red band dips

  9. Andrea 11/19/2011 at 1:03 am

    Agreed…thrusters are tough!
    140x1PR
    Wod:10:57 @125; red band ring dips

  10. Gambee 11/19/2011 at 6:37 pm

    Thruster: 195
    WOD: 11:52 Rx @ 165

  11. John Mann 07/05/2012 at 2:06 pm

    I know this post is a long time ago but being an ex Royal Marines Commando I have to comment and say “Great safety tips and even better t-shirt!

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