Crossfit Helena, Participant Guidelines
1. Have fun – Whether it is in CrossFit, your favorite sport, or shopping with grandma, make sure you try and have fun. Honestly, you can do CrossFit just about anywhere with anyone or by yourself. You choose to come to CrossFit Helena for a reason. You work hard all day. Make the time at CrossFit be the one hour a day where you can be yourself and let loose.
2. Show up on time – Actually show up early and leave late. Use the foam rollers, stretch, and get rid of all that junk in your Arms, legs, lower back and shoulders. Showing up late will only cheat you out of a sufficient warm-up. Without a good warm-up, your chance of injury increases exponentially. If you show up early you have two options: cheer on the class that is finishing or start warming up.
3. Don’t whine – It’s okay to cry, just make sure that we can’t see or hear you, and remember to clean up your tears when you’re done. Maybe the song that comes on isn’t your favorite, in the immortal words of Josh Everett “If you need music to motivate you, go find something else to do”. Be careful of asking me to change the song, I might just put on Miley Cyrus’ Party in the USA on repeat. I’m your coach, not Mix Master Mike. You have a task to accomplish, so do it. Yes I know that every workout is hard and I know that you hate running and I know that the bar hurts your delicate hands, but there comes a time when we have to put up or shut up…or both. CrossFit is constantly varied, so the odds are that you will see some workouts you hate. That’s why it’s CrossFit and not alltheshityoulikeFit. When you come to CrossFit, be ready to work. Come prepared to face all those pains and things you hate head on. Embrace the suck.
4. Give it all – More than strength, speed, flexibility or endurance, effort is what matters most. I don’t care if you’re Joe Thruster with a sub 3 minute Fran, don’t half-ass a workout. Grandma doing jumping pull-ups and thrusters with a PVC kicked your ass because she gave everything she had just short of a stroke. Times and weights matter, but they fail in comparison to form and effort. Keep pushing yourself to your most extreme limits. I don’t care if you have a 500 lbs or 50 lbs deadlift as long as you put forth the effort and don’t sandbag.
5. Listen to your coach – We are here to help you get more fit and accomplish your goals. When we say things like, “You’re lifting with your back, use more hips…” don’t act surprised when your lower back is sore. When we tell you to do the foam roller and lacrosse ball work, we aren’t just being sadistic. We tell you to rest because you need rest, just as we tell you to get in the gym more because you need to be in the gym more. If you want to get better at something, you have to practice it. Plain and simple. Yes there are some of you who are naturally good at some things, but why not get better? Why not be the best? Our goal is for you to accomplish your goals.
6. Fail sometimes – The unique thing about CrossFit is that the only way to achieve excellence is through failure. The strength portion of our workouts are designed to where you may fail at a set. If you don’t fail you aren’t trying hard enough (see #4). CrossFit is an environment where no one will laugh at you or put a permanent letter in your file for dumping an overhead squat. Don’t be afraid to fail, there’s always next time. Pushing yourself to fail is more mental than it is physical . We have conditioned ourselves to think that failing is bad and therefore don’t push ourselves in fear of failure. Take that fear away and see what you can accomplish.
7. Eat good food – The short answer is eat Paleo. If you don’t want to eat Paleo, just eat meat, fruit, vegetables, nuts and seeds. A little starch, no sugar, no grains, no dairy. If you’re low on energy, then you’re not eating enough. Humans have an amazing capacity to be flexible, and make the necessary lifestyle changes when it comes to: going to the store late in the evening for ice cream, waiting in line at the dairy queen and fine tuning the sweeteners and flavors for our coffee. We’ve also developed the ingenuity to maintain large vats of hot cooking oil (24/7) to serve “super size” meals and the ability to sit and wait for 5-10 min. with the car running to avoid that 60 sec. walk across the parking lot.
Is it really that hard to eat meat and vegetables ? It is if your lifestyle is designed to eat processed food and flow with an environment designed to make you obese, unhealthy and lazy! Point is, if it’s an effort to find good food choices you’re in the right mode. Our society isn’t designed for this behavior so initially it will feel like a big challenge. Eating that croissant is the outcome of a behavioral system that you control .!! As you re-design your behavior to deliver the product you want (healthy food) it will become easier. If it’s easy now, you either have it figured out, or you’re sucked into and a part of the system creating; obesity, heart disease, adult onset diabetes, etc. When you’re considering your diet, you need to think behavior design. Design your life/behavior to deliver the product/eating habits you want. Short version: Don’t spend hours working on building a beautiful engine and then pee in the fuel tank!
8. Count it – Tracking your workouts matters. That’s why we offer log books for you. When you don’t count the reps on your workout, you lose valuable information that will keep you accountable for your progress. Make sure to record as much information as you can. Write down what you ate for the day. Everyone has those days where they ate like crap and had a crappy workout. Those are the hardest days to write down, but those will provide you with the best motivation to get better.
9. Be nice – Cheer on your peers, assist with weight set-up, put stuff away, praise the effort of others, introduce yourself, respect each other’s space, play nice, don’t pull hair, don’t throw sand and no tripping!
10. Get involved – CrossFit is more than just an hour of working out. We are a family/culture and you can get as involved as you like. Just like anything else, you get out what you put in There are many opportunities for you to get involved: read the journal, visit the main web site, watch exercise demo videos, add comments to the CrossFit Helena web page, share health recipes, announce events, share your results, etc., etc. If you have any suggestions, we would love to hear them!
Adopted and Modified. Original from CrossFit South Bay, Hermosa Beach, CA