Thursday, June 6, 2013

You are not Lebron. Keep the chalk in the bucket, people! If you’re leaving  the gym with a chalk trail to your car we have a problem.

Chalk is helpful. A little bit of chalk on the hands before pull ups or bar work can certainly help your grip, but excessive amounts of chalk can lead to big time tears.

There is such thing as too much chalk

Whether you decide to fully adopt this method or not, one thing to remember is that it is entirely possible to use too much chalk.

Not only can excessive chalk use cause more rips, it is bad gym etiquette. Chalk, when used sparingly, can help absorb moisture and improve grip for your movements. However, when overused, chalk can not only dry out your hands, but actually create more friction on your skin that leads to more rips, tears, and blisters.

Things you don’t need chalk for….

1. wall balls

2. GHD Sit Ups

3. Burpees

4. Rowing

We’re finding hand prints and chalk crumbs in the weirdest places. Chalk crumbs lead to smashed chalk all over the floor.  Smashed chalk hurts our feelings as much as seeing people not squat below parallel. Don’t break your coaches’ hearts. 

Thursday’s Warm Up

200m Run/Row

3 rounds:

10 Shoulder Pass Throughs

10 Push Press/Push Jerk

10 Air Squats

20 Du’s

MOD

15 Minutes to 1RM Jerk (from the rack)

WOD

For Time:

30 Push Press or Push Jerk 135/95

-Then-

100 DU’s (200 Singles)

-Then-

30 Clean & Jerk 115/75

Next bring a friend day is Wednesday June 19!

Pictures are rolling in for the White Rabbit Contest! Submit your photo to swamprabbitcrossfit@gmail.com. Coolest placement wins a free month membership!

Register for the Greenville Games! If you plan to go(everyone has to go!) write your name on the whiteboard! We’ve already got some teams going! Add your  name!