There are many new people in the gym these days as well as some of us old dogs who have maybe become a little complacent or stuck in our ways. Lol. We had a staff meeting recently and got into a great discussion about what each of us, as coaches, and as athletes, loves about CrossFit and talked about ways to make CFNV better and bring some of these thoughts to the forefront.
1) Don’t pack up early and leave. Stay, cheer on others, or for goodness sakes – stretch!
It’s a group effort. You are an individual, but, we are all here making a group effort towards each individuals achievements. It’s community. It’s what I love most about CrossFit. The group! Let’s not pack up and leave early. It’s discouraging and it’s not a very supportive thing to do. It’d be like leaving the dinner table at a dinner party once you are finished eating and not saying anything. LOL
2) The Coach is exactly that, the Coach. Listen, Learn, and by all means question the Coach, but, save it until the end of class unless you think you are going to hurt yourself.
There are many ways to skin a cat… or something like that. Lol. With the explosion of CrossFit and so many things going mainstream we don’t need “armchair” coaches or programmers. I think it’s great that everyone can access videos, documents, and people out there, but, there’s lots of garbage out there too. We always put your safety first, enjoyment second, and the efficacy of the program third. We promise to always have your best at the forefront of our thoughts.
3) Do the complete Range of Motion and be diligent about Counting your Reps. As the great Russell Peters once said, “Be a man, do the right thing”.
Range of Motion is king! You will be better off in every aspect by completing a full range of motion. You will also have the satisfaction of knowing you did so. Part movements are bad for many reasons including leaving a lot of weakness outside the part you are working. Lighter and full range is always better.
Count your reps. Use a counter. Nothing is worse than doing your utmost best on a workout and having the person beside you beat you by two minutes when you know you were quicker. To a degree, you should only be concerned about yourself, but, such is life, we compare. Be careful comparing, it’s dangerous.
4) Rx the workout for you! Not because there is a standard!
It’s not all about the gold star. It’s about the journey and constant improvement. We are going to make an effort to talk to you each class about “doing the workout as prescribed (Rx)”. Most of the time we only think about the prescribed weight and movement. We don’t think about the prescribed time domain/fuel system we are working in. Doing “Fran” at 95lbs and Pullups in 10:40 is very different than doing “Fran” at 75lbs and Modified Pullups in 5min. The later is the closer to the purpose.
I want you to each think about doing things Rx for you. If something is heavy, lighter. Light, go heavier. Too difficult, do a progression or another movement, but, always keep the overall goal of the workout in mind. We will help you to understand the goal of the WOD every day. Let’s do this!!