Consistency is the key to your success. If you’re frustrated with your progress then take a look at yourself. Are you coming in at least 4 days a week… even for difficult workouts? Are you really pushing your limits or scaling things for comfort? Are you eating clean? Are you truly dedicated? If you look in the mirror and honestly answer, “YES” then the results will come.
The only way to get better is to push yourself both mentally and physically. Always push the envelope. What you give is what you get! Constant improvement doesn’t come from doing what’s asked, but from challenging ourselves and devoting that extra time to skillwork, stretching, recovery and practicing movements. When you want something you’ve never had, you have to do something you’ve never done. Push your limits.
Too many people decide to take it easy to avoid pushing themselves. They don’t maximize results and it’s a pity. If you have a tendency to coast when the going gets rough, be honest with yourself and access whether Crossfit is really right for you. Our workouts are short by traditional standards which means to maximize results you have to push yourself to uncomfortable places.
WHAT YOU EAT IS MORE IMPORTANT THAN WHAT YOU LIFT
Proper nutrition accounts for 80% of your figure and 100% of how you feel. You can’t replace daily horrible nutrition with one hour at Crossfit . Food is fuel and without providing yourself with the best possible fuel, you will most likely run into problems. Eat primarily lean meat and vegetables, nuts and seeds, some fruit, little starch and no sugar or processed foods. If you need to loose weight just stick with lean meats and vegetables and forget the rest. Research the Paleo diet and implement it. Give it a month and see how you feel.
CHECK YOUR EGO AT THE DOOR
Effort earns respect. Don’t drag people down with a bad attitude or a big ego. There will always be someone bigger, faster and stronger than you. If you need to make others feel bad about themselves to make yourself feel better, then you don’t belong here! Be optimistic, have fun, and push yourself and those around you to do better.
No one cares about your time, but everyone cares (AND KNOWS) if you cheated. Don’t skim reps or rounds. Don’t do half the workout or partial movements, be honest with the team and most importantly with yourself. If you loose count…it happens. ZERO is a great place to start.
YOUR COMPETING AGAINST YOURSELF
Go at your own pace. Let the intensity find you. You need a solid foundation of strength and flexibility in order to progress into more demanding workouts. Start light, get your form down, and don’t worry about the mother of three who is deadlifting 250 as you struggle with the bar. Chase your own capacity before chasing the person next to you. Which brings me to my next point…
REMEMBER CROSSFIT ISN’T EVERYTHING
Crossfit is a strength and conditioning program that focuses on building general physical preparedness (GPP). It is quickly evolving into a sport of its own, but that doesn’t mean that it has to be your sport or your lifeblood. We Crossfit so that we can do whatever we want: Go out, play sports, learn new things. Having that GPP allows us to take on new challenges with confidence. Crossfit is not our life. We Crossfit so that we can have a life.
DON’T BE TOO PROUD TO SCALE
If you have to scale a movement or a WOD to do it PROPERLY and SAFELY then do it. HOWEVER, do not using scaling as a crutch. You’re here to challenge yourself. If you can do something as RX (even barely) then do it… and forget about the clock. You have to know your own body and its limits. But most importantly, there’s no substitute for common sense. *Also, tell the Coaches if you are injured prior to class so we can modify movements for you. Waiting until after isn’t impressive or honorable, it’s stupid.
JOURNAL YOUR WODS DAILY
Write down your time and weights used. You should use this as a tool to make yourself better. You should really only be comparing yourself to one person- YOURSELF! How can you make progress if you have no idea what you’ve done before?
SET CLEAR GOALS AND WORK ON 1 DAILY!
Tell yourself you want a double body weight deadlift, or plan to do a workout as RX’ed. Maybe you want to be able to do a pull-up, or string 30 together. Smart goals are measurable, obtainable, and give you something to work towards. The feeling you’ll have the first time you get an unassisted dead hang pull-up or full squat snatch is an amazing sense of power and accomplishment. Ask us about setting reasonable goals.
They say at best you have 3-4 workouts a week that you can really push yourself to your maximum capacity. You need to listen to your body. If you continuously beat yourself down, you’re going to get injured. So throw in a few casual (conversational pace) recovery workouts outside of the gym to keep your blood flowing and muscles loosened up. Also, proper nutrition, hydration and sleep all help immensely with recovery. Oh and stay on top of your mobility work. If you haven’t done so yet, pay a daily visit to Kelly Starrett’s MobilityWOD. The information there is invaluable.
RESPECT THE EQUIPMENT
Dropping weight is a last resort. Put things down gently. Dropping weight should be a necessity, not a convenience. Bumpers are designed for emergency dropping, not dropping every rep. ALWAYS keep your weight under control. NEVER drop an empty barbell….don’t drop a kettlebell either. Our equipment is expensive. If you break something being lazy or foolish, its now yours and you can buy a new one for the gym and those who train respectfully.
WE ARE COACHES, NOT SERVANTS
Don’t expect us to get your weights, put them away, count your reps or hold your hand. We will however push you, teach you, help you off the floor, tell you how awesome you did, and remind you that you’re one step closer to your goal. Respect the coaches and listen while the coach is giving instruction. DO NOT talk when the coach is talking. This interferes with the safety of each member of the class.
Put away any toys you used. Clean off any bars which may contain your sweat and/or your blood. Pick up your used tape, pens, notebooks, scrap papers, chalk, band-aids, water bottles and sweaty clothes…. pack it in, pack it out, as they say in Gloucester. Put away all the equipment you used back where it belongs. Stack the boxes neatly, put the bars in the racks, stack the plates in order, hang up your jump ropes.
BRING THINGS TO OUR ATTENTION
If you notice that equipment is broken, lights are out, there’s no toilet paper, bring it to our attention so we can do something about it.
Be responsible and respectful and take pride in your gym. Don’t let others get away with things that are bad for them or bad for the gym. Remind people to take their clothes with them and pick up their water bottles. If you see someone doing something that you’re pretty sure will hurt them, tell them to cut it out. We don’t care who it is. If Biff is deadlifting with a rounded back, you can call them out! Safety first!
DON’T WHINE, BITCH, MOAN OR COMPLAIN
About anything. Not about the warm-up. Not the WOD. Not the box. Not the smelly person next to you. This is CrossFit. It’s meant to be challenging. You know what your getting yourself into when you walk in the door.
We all remember what it was like to be the new guy/girl in an intimidating environment. Break the ice and introduce yourself to our new members so their transition can be as smooth as possible. I bet you appreciated it when you were the newbie right? Pass it on!
MOST IMPORTANTLY….HAVE FUN!
If you’re not having fun, why are you here? Do you enjoy your overall time spent at the gym? Do you enjoy the people, the community, the knowledge and support that it provides? Don’t take yourself too seriously. We aren’t the most politically correct people. We curse, grunt and yell at times in here. Just embrace it. If you prefer a quieter environment, CFCA may not be for you.