If you are not growing, learning and expanding your mind each day, you lose a day. Much of the posts I publish are about self improvement. Whether we refer to health habits, recovery or cognitive improvements, there’s no substitute for growth.
It’s the same in business; if you’re not growing you are regressing. In that, we are always trying to think of ways to improve CrossFit Wilmington and your input is the number one driving force behind the improvements we make.
The number one thing we get feedback on is equipment… usually it is about getting new or maintaining old gear. We hear ya and in the last month purchased eleven new barbells and a new shipment of plates, KettleBells, and collars will be here this week. By now, you’ve probably noticed all the new dumbbells. Yeah, we bought 2 sets of DBs every five pounds up to 100lbs and one set from 105lbs to 155lbs! The next strength phase will have quite a bit of DB work and I can’t wait. DBs are great for unilateral work, correcting imbalances, and pound for pound, recruit more CNS function. Whatever… it means even better results for CFW members.
While I’m on the equipment topic, I’ll address why we destroy so much gear. I wish we didn’t. It would help our bottom line if every few months we weren’t replacing all the rubber plates we drop from overhead. The growing trend at CrossFit gyms is not to allow lighter weights to be dropped. It does save the 10, 15, and 25lbs plates. Some gym owners are considering the costs, while others are just danty little lots who don’t want their pretty plates or kettlebells scatched up.
We care more about you and your safety than our plates.
Dropping from overhead reduces the potential injury that lowering weight slowly can cause. The first thing a good lifting coach teaches a new lifter is how to bail without hurting themselves. It does not and should not involve consideration for saving the equipment. This is just another “little” thing that makes CFW the better choice for fitness.
So not to worry, if our gear is getting beat up, we will get more on the way.
At a light weight, do 8-12 reps x 3 sets of…
Weighted GHD Sit Ups
Weighted Walking Lunge
DB Stiff Legged DeadLift
DB Shoulder Press
Lying Tricep Extension (“skull crushers”)
Deadhang Chin Up
Foam roll toe to head / front and back three times
The core four and band assisted stretching