Lifting Etiquette

22
Nov

Lifting Etiquette

When you go to a library, you don’t talk loudly. When you go to a restaurant, you don’t fart at table (well, you might, but you shouldn’t). At the gym, there are a few pieces of etiquette that should be followed.

1) Keep your lifting area tidy. If there’s loose plates around and you need to dump the bar, it may skim off to the side and hit someone.
2) Keep your feet off the bar. Your shoes are covered in germs. Let’s keep them off the bars.
3) When someone is lifting, give them space and NEVER walk in front of them (just like golf). We only spot 2 lifts – Back Squat and Bench. Stay clear of those lifting.
4) When lifting, be aware of others around you.

*this public service announcement has been brought to you by CFM

“Tabata This”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is β€œcalories”.

Compare to Feb.8/12

I think the grin says it all

87 Responses

  1. Mobility
    WU x 2

    OHS x 3
    65-75-85-95-110(1) – didn’t have time to retry

    WOD: “Tabata this”, in the order below.

    Pushups: 12-10-9-7-7-7-7-7
    Situps: 12-11-11-11-11-10-10-10
    Row: 7-8-7-7-7-6-6-6
    Squats: 14-14-14-13-13-13-13-13
    Pullups: 7-6-5-5-4-4-4-4

    Score: 40

  2. Shane Hayes

    Nice lift Amanda! Great coaching this morning, loved the advice on the push press. Felt really good.
    Mobility
    Wu x 2
    Strength push press (improved technique as per coach!)
    95/110/130/140/150 x 5 felt really good. Nice sharing the bar with you trent.
    WOD tabata this
    Total lowest score was 49. Really liked this workout, other than tearing off a calais on my very last pull up (#72) lol. I All part of the fun!!

  3. mobility
    wu x 2
    strength – Over head squats x 5
    45, 50, 55, 60, 65

    WOD : Tabata Something Elise
    Row = 3
    Squats = 13
    Pull ups (green band)= 2
    Push ups = 6
    Sit ups = 9

    Total of lowest score = 33 (push to hard on my first pull ups nothing left in the end)

  4. mobility
    wu x 2
    strength – Over head squats x 5
    50, 55, 60, 65, 70

    WOD : Tabata Something Elise
    Row = 5
    Squats = 15
    Pull ups = 5
    Push ups = 10
    Sit ups = 10

    Total of lowest score = 45 (screw up on the rowing didn’t marque the calories)

  5. Leesa

    WU x 2

    Foam Rolling

    WOD
    Tabata This!!
    Lowest Round:
    Row 4
    Squats 10
    Pull Ups 3
    Push Ups-Knee 7
    Sit Ups-Leg Lift-15

    Total: 39

    Thanks for some Great Coaching Amanda!! πŸ™‚

  6. Ron

    Strength – Front Squat
    5 x 135, 140, 150, 160, 165

    WOD – Score: 40

    Great coaching job Lora to keep us on pace and fired up to push through.

  7. Push Press x 5
    110-120-130-140-150(PR 5#)

    WOD: β€œTabata this”, in the order below.

    Pushups: 11-10-9-7-7-7-7-7
    Situps: 12-11-11-10-10-10-10-10
    Row: 7-7-7-6-6-6-5-5
    Squats: 10-10-10-10-10-10-10-10
    Pullups: 10-7-6-5-5-5-5-5

    Score: 37 (Feb = 40)

    Note to Self: Next time its late and I’m cranky and I just want to go to bed but my wife is waiting for the WOD posting by eating banana chips(very loudly) and playing around on the laptop, at least take the time to see what the wod is and find out previous scores if need be. Because I’m not able to fall asleep and she isn’t falling asleep before hand.

    This message was brought to you by a missed PR opportunity.

    1. Elba

      On my defense I worked last night until 11:15pm so by the time I get home is only a couple minutes before the WOD is posted and I had a lot of energy left so I need a couple minutes to calm down haha!! it works perfectly for me πŸ™‚

  8. Blake

    WU x 1

    Deadlift x 5
    225-235-245-255-260(PR Reps)
    Gotta keep d’em hips down! You’d think after three kids I’d no better!

    Tabata This! (lowest score per Tabata)
    — Row: 6
    — Squat: 15
    — Pull-Ups: 6
    — Push-Ups: 6
    — Sit-Ups: 10

    TOTAL: 43
    PR of 10 reps, and I was using a med. yellow band last time so I’m really happy with the results! Progess!

    Nice work Nooners! Lots of great scores today!

  9. Maria

    Backsquat x 5
    85-95-105-115-125

    Tabata This! (lowest score per Tabata)
    – Row: 4
    – Squat: 15
    – Pull-Ups: 6
    – Push-Ups: 6
    – Sit-Ups: 11

    Score 42

    WOW. That is all.

  10. Amanda

    Fun nooner class, per usual!

    Strength: Cleans
    5x 65-75-85-95-100
    Need to spend some time practicing these with heavy weights, form is good for the first few sets and then I’m losing my 1-peice pickup as they get heavy.

    WOD, rx’d: Scored 37 at the gym…but when I look below, I count 36. I’ll have to check my paper again, it’s in the car

    Row – 4 (I accidentally dropped one of them to 4, I swore a lot about it!)
    Squats – 13
    Pullups – 4
    Pushups – 5
    Situps – 10

    Disappointed with pullups, very happy with situps – I worked damned hard to keep them at 10!

    That was a tough one! Great job nooners!

  11. Shannon

    WU

    Traditional stance DL to 150#. I hadn’t done any traditional DL in a long time and so these felt way, way heavier than sumo stance deadlifts.

    WOD: Tabata Something Else
    Row: 4
    Squat: 12 (this was a piss off… I did 19 in the first 2 rounds, gassed out, and did 12 per round after that)
    Pullup (w/ blue band): 4
    Pushup: 6
    Situp:10
    = 36

    Nice job noon crew!!

  12. Frank

    WU x 1

    cleans x 5
    115-135-150-170-190

    WOD: β€œTabata this”, in the order below.

    Pushups: 15-7-7-5-5-5-5-5
    Situps: 9-7-7-8-7-7-7-7
    Row: 7-7-6-6-6-5-5-5
    Squats: 16-16-16-16-15-15-15-15
    Pullups: 7-6-5-5-5-5-5-5

    Score: 37

  13. Mobility
    WU x 1

    Strength: Push Press, 5 x 25-30-35-40-40

    WOD: “Tabata This”

    Score = 23 (with ring rows instead of pull ups)

    Much better than the “0” I would have gotten, sitting on the couch, bundled in PJs, sipping a hot chocolate, and hibernating (all things I’m doing now, by the way) – doing these things AFTER a WOD is way more rewarding. πŸ™‚

    Great coaching, Jeff. πŸ™‚

      1. Thanks, Lora! I did enjoy it! πŸ™‚

        My abs feel all squidgy from doing sit-ups with the AbMat but the hot chocolate makes everything better. Mmmm…chocolate… πŸ˜›

  14. Laura K

    Mob, Wu x 2,
    Strength Front squats 45,50,55,60,65, 70 x 5 reps each.
    WOD tabata this
    32
    Thanks Kevin and Joanna. You must of found it hard on the head keeping track of of the times. I on the other hand had a lot of fun. It was also nice seeing Corinna do so well. Glad you are back.

  15. Lance

    Mobility
    Wux1

    Push Press 3s

    165-165-165-165-165

    WOD: “Tabata This”

    Row: 6
    Squat: 15
    Pull ups: 6
    Push ups: 6
    Situps: 10

    Total: 43

  16. Melanie B

    Mobility
    Wux1

    Clean x5
    20-25-30-35-40

    WOD: Tabata this

    Row: 4-4-4-4-4-4-4-4
    Squat: 10-10-9-9-9-9-9-9
    Pull ups (ring rows): 10-9-8-7-7-7-7-7
    Push ups: 9-8-6-6-6-6-6-6
    Sit ups with abmat: 9-8-8-8-8-8-8-8

    Score: 34

    First encounter with Tabata, it was pretty tough but very good workout πŸ™‚
    Good job everyone!

    1. Lora

      Congrats on doing your first Tabata WOD! Nice score! Your numbers were pretty consistent, so it looks like you paced yourself well. Tough to do you first time…

  17. Lora

    Mobility (lots of stretching and work with Lacrosse ball)
    WU x 1

    Strength: Front squat (x1)
    95(5)-135-150-170-195-215 (5#PR) πŸ˜€

    WOD “Tabata This”
    Row: 6
    Squats: 15
    Pull ups: 3
    Push ups: 7
    Sit ups: 10
    Total =41

    What a workout! Great work 6:45 crew!

  18. Mob, WU x 1

    Strength Front Squat

    5×95
    3x 135
    3×155
    3×165
    1×185
    1×205 (30lbs PR)

    This was way more than the increments that we are supposed to do, but, I have been doing sets of 5 for the last 4 or 5 rotations in an effort to develop some semblance of muscle endurance. After being shamefully emasculated working with Laura I thought I would reset my number so I did a few singles to gauge where I was. I will go back to the proper way now of 5-10lbs increments.

    WOD Tabata This!!

    Row 8, 8, 8, 7, 8, 6, 6, 6 (lost 1 here, should have done all 7’s)
    Squats 11, 11, 11, 11, 11, 11, 11, 11 (could have got 12’s here)
    Pull Ups 7, 7, 7, 7, 6, 6, 6, 6
    Push Ups 10, 10, 10, 7, 6, 6, 6, 6 ( this is where I lost 1 points, should have done all 7’s)
    Sit Ups 10, 10, 10, 10, 10, 10, 10, 10

    Score is lowest round in each station. 39

    1. Lora

      Stop that!! You made that 205 look EASY!!! You still had lots more in you BUT good on you for not getting too greedy. I think your 30# PR was realistically more like 10# (which is within the range that 1RM PRs should be….since your “theoretic 1RM” was already at about 195#). Confused? Translation: WAY TO GO Sheldon!

      Nice score on the WOD, too!

  19. Corinna

    WU x 1

    Front Squats x 5 with Laura

    45-50-55-60-65-70

    WOD: TabataThis

    Score: 41

    I enjoyed this WOD! Felt great doing this WOD as RX.

    1. Lora

      Nice work! So happy to have you back (I know I said that before, but its worth repeating!) I am also happy that you are taking things nice and slow. The rewards are worth waiting for, I promise.

  20. Jeremy L

    Mobility
    WU x 1

    No strength as I was late

    Wod

    Tabata this
    Row 7-6-6-5-5-5-5-5
    Squat 13-13-13-13-13-13-13-13
    Pull ups 6-6-6-5-5-5-5-5
    Push ups 15-12-11-9-8-5-5-5
    Situps 9-7-7-6-6-6-6-6

    Total reps 34
    Really should have stopped at 10 for my push ups. I’ll know better for next time.

  21. jason R

    Front Squat – 135-155-175-195-210 x 5 Pr for reps and weight

    WOD
    TABATA Row = 6
    Rest 1 minute
    Tabata Squat = 16
    Rest 1 minute
    Tabata Pull-up = 5
    Rest 1 minute
    Tabata Push-up = 5
    Rest 1 minute
    Tabata Sit-up = 10

    Total:42

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