Stacked Against You

I took this photo of an athletes workspace this past week while in a group class.

This is an example of what NOT to do.

…A while back, Sam wrote a post about having A Clean Workspace and the importance of keeping your training area clean and tidy so as not to do something stupid like trip over a Lacrosse ball you left laying by your platform, or worse yet, so someone ELSE doesn’t trip on a Lacrosse ball YOU left laying by your platform.

I notice many athletes will sometimes stack weights by the very ends of the rack after they shave them off to add heavier bumpers, such as in this photo.  (I do it too.)  While it’s perfectly fine to keep extra bumpers near your platform as you are going up in weight and chasing that new PR, this is by no means the way for which you want to stack them.

I’ve seen it happen enough times to where it warrants a blog-post; …someone is going for a 1-RM Front-Squat, 3-RM Overhead-Squat or working some Heavy Snatches or Jerks, …they miss the lift, drop the bar, …and the loaded bar drops on the edge of some bumper-plates they have stacked, (regardless of how neatly OCD symmetrical the stack), and the bar goes shooting off towards them, taking them out at the ankles as they go down like someone in one of those late night infomercial “Spring Break” videos or YouTube “Burning Man Fail” videos, (no hidden connotations implied, haha) or like they got taken out by a Sniper.  The bar shoots either directly back as the result of both bumpers hitting a stack of weights, or one end alone shooting out in a big arc, often taking out the athlete who has the misfortune of being on the next platform over, if not the athlete who missed the lift.  …As I said, …I’ve seen it happen enough times to where I felt I needed to mention it here.

Keep in mind that a bar loaded with only 95 pounds, when dropped from overhead onto the edge of a stack of bumpers, can launch into your shin or ankle, (or head, depending on how badly you missed the lift), with surprising force, …enough force to cause more than just a hell of a lot of pain.  …Now think of what 225, 315 or 405 could do.  …Not what it could do to you who might see it coming and thus can execute a “Y, X, Downward-Backward-1/2-Arc, B, A,” 4-button-combo evasive maneuver (gamer talk) pulling off an oh-so-CrossFit’ish narrow escape, (or “Triangle, Square, Downward-Backward-1/2-Arc, Circle, X” for for you PS-3’ers), …but what that weight could do to the unsuspecting person walking by who doesn’t see it coming.  …Maybe it takes out that new girl you got a crush on, …or her dad.  …Either way, …”not a good look” for you.

As Sam said in the aforementioned post;  “…A clean workspace makes for easier and faster transitions, not to mention it is a lot safer.  Movement in CrossFit demands total focus and attention to detail.  A cluttered WOD space is the exact opposite of that.”

…Just be conscious of where and how you stack your extra bumpers when working heavy loads so as there’s little to no chance of a dropped bar taking out either you, your coach, another athlete, their kid, your grandma, …or that new person in the gym that you’ve really got a crush on, …or their pet, …or their parent, …or their overly protective “just released from” significant other.  😉


Rack Jerk 1RM


WOD – Partner WOD:
Row 1000m (partner that is not rowing must hold plank)
50 Handstand Pushups (partner that is not doing HS pushups must hold med-ball in front squat bottom position) 50 Wallball (partner that is not doing wallball may rest)

Row 1000m (partner that is not rowing must hold plank)