Some of you might not remember this video, regarding bad CrossFit Gym Etiquette.
It’s an amusing video, and there are plenty of us ShedHeads who are one (if not several) of these characters!
In this particular post, we want to address Ghost Riding… barbells specifically. Most everyone is very careful with the kettlebells, but ALL of us ghost ride our barbells. It is just something we have allowed over the past 4+ years… until now.
Starting today, and from this day forward… we will no longer advocate dropping barbells from overhead. All overhead movements must be controlled to the shoulders and/or hips before dropping is acceptable. Guiding the bar from overhead directly to the ground is still ghost riding, and is an indication of a lack of control.
“Why do you hate me, coach?”
We don’t hate you!
1. We want our training environment to be as safe as possible. Dropping barbells from overhead is not safe.
2. There have been too many close calls in recent weeks with barbells deviating into the training areas of others, or smashing water bottles etc.
3. We love our equipment, and we want it to last forever!
“What happens if I’m a ghost rider?”
Simple answer… 400m run on the spot
We are very aware that we have all been ghost riding for years, and it’s almost an automatic response when fatigue sets in… with that said, you will get 2 warnings in any given workout. If your ghost riding ways continue, you will be asked to run.
“What about the Olympic Lifts?”
Testing skill and strength in the Olympic Lifts require a significant difference in loading. Testing strength with heavy loads overhead will occur with minimal volume, and guiding the barbell is typically the safest option to the floor (key word – guiding). Testing skill occurs with minimal loading but at a higher volume, hence you should show barbell control, and dropping would not be acceptable.
The cleans and snatches in a typical WOD would fall into a no dropping category. Get the barbell to the shoulders and/or hips before guiding it to the ground, please.
Intensity is the one thing that really sets CrossFit apart from other programs, and we love to see it, coach it and experience it everyday…
…but intensity is no excuse for carelessness, or a lack of control. If you cannot prove to us (or yourself) that you can control your barbell… it’s TOO HEAVY!! Scale back and remain in control, so the intensity can work its magic!
Hopefully we can all be on board with this new attitude towards our strength and barbell control!
