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1 x 5 deadlift
21 – 15 – 9
box jumps (24/20)
….what it`s like to be the new person, whether that`s in a new town, a new school, new workplace or (dun, dun, dun…) at a new gym.
With our ON-RAMP program in full swing, and the growing general interest in CrossFit, we have a constant wave of new members walking through our doors and ready to tackle their first WOD with the clan. You know what they’re thinking? ”Oh my gosh, I’m the new kid.” They’re hoping for someone to make eye contact with them, show them how to do a particular movement on the warm up, be a friendly face in an intimidating crowd. CrossFit is “intimidating” but our gym community will always over-shadow that.
Do our gym a favor, the next time you’re in class, break away from your bromance, your skill work, your warm-up or your auxiliary lifting and introduce yourself to that new face in the crowd. They may be here for just a day or a month or, hopefully, much longer than that. Many of you who started out as that intimidated new person are now the person that new people look up to and admire…or, perhaps, even find a bit intimidating. Encourage them during the WOD, use their name often, be the person YOU would want (and had!!!) to support and push you through a tough workout.
Think back to your first time and what it meant for someone to walk you through a warm up and explain some of the foreign-sounding lingo used. Let them know that this is a warm inviting place because… IT IS! As we grow, let`s all make sure we keep it that way.
Everyone is in a rush to be the best CrossFitter they can be. Everyone wants it by yesterday. The reality is that it takes time. It takes time to learn the movements, time to develop the strength, the co-ordination, and the flexibility to be great. Racing to a 500 pound deadlift is a recipe for disaster. Constant steady improvement is the smarter path. Hurling yourself at the rings until you luckily get a muscle-up is not the same as being able to do muscle-ups. You can achieve everything you want from CrossFit, either as a training methodology or as a sport, if you put in the time and the effort to get there. Once you realize it’s a journey and not a race, you may stop being so hard on yourself and even have some fun along the way.
Whatever you do, don’t.
Get more flexible. Being able to use more muscle through the full range of motion will make you better.
Do auxiliary work to strengthen weak areas. Being stronger will make you better.
Work on keeping your self-talk positive. The right attitude will make you better.
Practice. Go really light, perfect the movement. Better technique will make you better.
Learn from everyone that will teach you. The more you know the better off you’ll be; knowledge will make you better.
Lift. Lift heavy and lift often. Nobody ever got weaker by moving more weight. Doing the work will make you better.
If you are happy where you are, not doing these 6 things will guarantee you stay nice and comfortable on your little plateau. If, on the other hand, you are sick of your plateau then doing these 6 things will get you moving in the right direction.