Cleans, Box Step ups, Ring rows, DB bent over rows
Fitness: Pullups, Box Jump Overs, Front Squat, Lateral Bar Jumps
Performance: Muscle-ups, Lateral Box Jumps, Front Squats, Lateral Bar Jumps
The article below is from another gym, but the ideas are the same. Take your time, ask questions, track your progress, be a part of the community. If you are not doing these things, it’s time to start today!
Stretching the Space-Time Continuum, or, How to Get the Most Out of One Hour at CFSBK
By Noah Abbott at CrossFit South Brooklyn
Fresh out of Foundations, the world of Crossfit and CFSBK can seem a bit overwhelming, full of jargon, percentages, and acronyms only a government employee could love (“This is an AMRAP WOD of T2B and DUs!!!”). While things can seem to move pretty fast, there are some specific strategies and considerations that will make your daily hour of fitness better spent. Equally important, it will make for a more pleasant experience for your fellow members, and allow your coaches more time to spend doing what they love (yelling “Knees Out”) and less time in an administrative or cat-shepherding function. To be fully awesome, do this:
Read the Blog
Aside from inspiring/funny pictures of your fellow members and links to Prancercise videos, the CFSBK blog contains some very important information—the daily programming. We take the time to write out the lifts, WODs, and accessory work you will see when you get to the gym, often with some editorial comment, helpful links, or videos related to their execution. Taking a few minutes to review your expected toils will let you plan your approach, think about possible scaling or substitutions, and save everyone time when you get to the gym. Also, make sure to comment, and add your voice to our community.
Be a Data Geek
Those crates near the whiteboard? The ones filled with notebooks? Those aren’t our 7th grade diaries (although that would be totes funny). They are training logs, and you are encouraged, nay, expected, to keep one. Dutifully logging your numbers will allow you to track progress over time, so you will know when to give yourself pats on the back (assuming you have to mobility to do so, see below.) Further, almost all of our programming is referential in nature—it is based upon work you have done before—whether that’s last weeks squat numbers, a bench press 1RM, or your time and scaling on a benchmark WOD. Even days that seem self-contained—a novel WOD or a lifting day where we “work up to a heavy 5”—can be better understood if you have the context of similar WODs or previous lifts. If you are following the Performance track this is especially important, as much of the programming is percentage based. You will earn the undying love of your rackmates and coaches if you have worked out your percentages before you lift, trust me.
Be Fashion Forward
Shoes, wraps, belts—somewhere along the line CrossFit evolved from the hobby of sweaty dudes in Chuck Taylors and board shorts into the sport of spandex clad meat robots (props to Kelly Starrett) sporting enough neon colored accessories to make Jem jealous. With some exceptions, good gear can be a true boon to your performance, and as such we at CFSBK encourage members to take advantage of it. That said, at the very least you should have your gear within immediate arms reach when it comes time to use it. Having to dash to your bag to grab your jump rope or switching shoes during lifting time eat into everyone’s time. Part of the blog review mentioned above is to make sure you know what gear you need to bring, and when you will need it. Be prepared.
Be a Loving Partner
So now you’ve read the blog, prepped you numbers, laid out all your sparkly fitness gear, and its time for *gasp* actual human interaction! The biggest difference between CFSBK and a globo gym is that ours is a communitarian fitness experience, and our conduct at the gym can enhance and embellish the experience of our fellow members. So when paired with someone to lift, introduce yourself, chat for a bit about what you have planned for the next 15 minutes, and then be an active and encouraging partner. Watch your partner’s lifts, offer kind words and feedback, and be ready to lift when it’s your turn. Nothing is worse than waiting around for your bar partner, who has unexpectedly disappeared to go pet a dog.
Show Up Early, Stay Late
We pack a lot into an hour at CFSBK, but we can’t do everything everyone wants to do within the relatively short time we have allotted. If you are feeling beat up, have specific mobility concerns, or want to practice a specific skill, feel free to come before class, or stay after, to work on your goals. The coaches are always happy to point you in the right direction to get you started. Incorporating Active Recovery class will also give you the tools and know how to address your problem areas. Making sure that you are physically prepared for class will reap immediate performance benefits. Our most successful athletes make sure their are properly warmed up and mobilized before class and make sure to cool down and work on skills afterwards.
At the very, very least, be on time. Running into a class late is disruptive for other members and the coaches, but more importantly you are gambling your personal safety by coming in cold and underprepared. Remember, we have a five-minute grace period for class attendance. Any member arriving over 5 minutes late will only be permitted at the coach’s discretion. If you show up 10 or more minutes late you should start planning your extended warm-up, make a Lego sculpture, or ask your beloved coaches how they like their coffee!
That’s it, kids. Print this list out, tape it to the inside of your eyelids, and I’ll see you at the gym!