Fact: CrossFit is different from any other fitness regimen out there. It is hard. It is varied. It’s really hard. It is functional fitness (you will never ever do a curl again so don’t ask) It requires a commitment. It is not cheap – it’s not Planet Fitness. ) CrossFit training has value. It is NOT just a facility to wander into every day. It is personal. It involves coaching and training. We invest time and energy into you. It is not something you can jump into – it requires learning and more so, the desire to learn and the desire to be better. It takes time. You will get strong. You will get fit. You will do things you never thought you could. You will be challenged physically and mentally. It will be the hardest part of your day. And…Ladies, you will not get bulky – so don’t’ tell me you are afraid of getting bulky. It’s hard to get bulky. It can be scaled for anyone at any fitness level. You do not have to be “in shape” or have the ability to do a pull-up, in order to start CF. You come to CF because of these things. Just do the work. Put in the time. Become a CrossFitter.
We’d love to have you join our community…so quit doing the same ole’ thing and get off your treadmill and give it a try. You’ll thank me later.
You can scream, yell, swear, shout, cry, whimper, grunt, bleed, puke, pass out, but JUST DON’T QUIT.
Scaling your WOD vs. Shaving your Rep – There is a huge difference between the two. Scaling your WOD is encouraged and respected by coaches and your peers. Shaving your reps is discouraged by all. No one will care what your score is, but everyone will care if you cheat. Be honest with yourself and everyone else. Use full range of motion. Technique, Consistency and THEN Intensity. Never cheat range of motion (movement standards) to go faster. If you’re looking over your shoulder to see if sees you cur your run short or do fewer reps, you’re not scaling, you’re shaving your reps and cheating.
Check your ego at the door – Somewhere a high school kid is warming up with your PR.
Know your limits – You know your body better than anyone else. Know when to back off and when to turn it up! If you get hurt your can’t train. If you can’t train, you can’t get more fit. You’re here to get more fit. Need advice? Ask your coach.
Use the Coaches – They are there to help your become the best athlete you can be. Ask them questions. Ask them to critique your form. Ask them how to make yourself better.
Respect Your Coaches and Others – This means to listen to the coach, especially during instructions. If you’re a veteran and think you don’t need the instruction or technical training, then why does your form still suck? No one’s form is perfect enough, not even the coaches. Talking while the coach is instruction interferes with time management and the safety of each member of the class.
Respect the Box – Clean up after yourself and take care of the place. Get and put away your own equipment. Heck, help a friend. Clean up any chalk, blood sweat, puke, hand marks or other DNA you may have left on your equipment or the floor. We have cleaning stuff and wipes – so feel free to ask. PUT THINGS DOWN GENTLY!!! Dropping weight should be a necessity, not a convenience. Keep your weight under control. NEVER drop an empty barbell, kettlebell or dumbbells.
Introduce yourself to everyone in the class – Help us build our CrossFit Family by making sure everyone feels welcome, besides, they may need to revive your unconscious body later.
We are a TEAM – We should work out as a team and FINISH TOGETHER. No one strip their bards or put their equipment back until the last person is done with the WOD. If you finish early, peal your but off the floor to support, cheer, assist, push, motivate and encourage those around you to finish strong.
Set Goals – Everyone is at a different fitness level and should have different fitness goals. Set goals for yourself, no matter how big or small. Share those goals with your coaches and they’ll help you get there.
PR’s will be celebrated like it’s 1999!
Learn how to count – If you lose count, the next number is always 1. You can use chalk, a whiteboard or a friend to help you keep track of your reps.
GET COMFORTABLE BEING UNCOMFORTABLE.
Have Fun!! – While we are serious about our training, we really want everyone to have FUN in the process. Laugh and enjoy yourself!
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”
Greg Glassman, CrossFit Founder