Quick Tips on Culture

JT Scott | 09/05/2017 | 7

Hi folks! It’s a new week and a new September. Hope you all had a lovely Labor Day, and are ready to get back at it!

Here’s a few tips to help you get the most out of your time at the box:

1. Show up on time! 5 minutes early is on time – you’ll be able to chat with folks before class, get yourself situated, and get started when class begins. It’s a packed hour, so let’s be ready to make the most of it. Jumping in late isn’t what we’re about, and it detracts from everyone’s class experience.
2. Greet people! If you don’t know someone, say hi, introduce yourself, and find out their names. It sounds basic, but if we wanted to work out by ourselves we’d all be somewhere else.
3. Go hard! Once the 3-2-1-Go sounds, work as hard as you can. It’s gonna be over fast. In some ways the WOD may be the finest 15 minutes of your day… so make it count. Some days a coach will dial back your weights and scale you down so that you can move well and quickly – but even then, you’ve got a clear task ahead of you so get after it with gusto. When you want something you’ve never had, you have to do something you’ve never done… so push your limits and go hard!
4. Count! No one cares about your score (but everyone knows if you cheat), so keep track of your rounds and reps. Counting and working hard at the same time is a skill, and you can develop it like any other skill – through practice.
5. Cheer! If you’re the first person done with a WOD, congratulations. You’re not gonna leave yet. Stick around and cheer for the person you just met at the start of class who is struggling to get through it. (It helps to do this if you followed Tip #2 up above.) Support each other until everyone is done… and only THEN start cleaning up your gear.
6. Clean up! Put away your plates and gear, and use a clorox wipe to clean up any sweat, blood, and tears. It’s easy and shows a lot of respect and care for both the facility and your fellow athletes.
7. Log your results! In a paper journal or in the blog comments, either way – but keep track of how much you lifted and how fast you went in the WOD. Over time you’ll see trends in what you need to work on, or where you’re really improving. We don’t keep score to compete with each other – we keep score so that we can measure progress.
8. Get involved! This is about more than your pull-ups and push-ups. There’s lots of ways you can get more involved in the community here and in our surrounding neighborhood, and we’re happy to help connect you to them. For example, we’re doing our annual Jimmy Fund Benefit WOD in just two weeks: you can check it out, sign up, do good, and have some fun!

Ultimately, effort earns respect here. We don’t care how much you can lift on your first day in the gym – we care about how you treat people, how hard you work to get better, and how much progress you make.

Speaking of effort, this is a tough one today. We’ll get 12 minutes of focused gymnastic strength work to help improve our ring dips and muscle-ups, and then dive into a classic combination of weighted squats and flat out speed. What a great way to start your week!

STRENGTH:
12 Minutes of Dip Training, either:
* EMOM reps, -OR-
* EMOM :30 support

WOD:
“Crippler”
30 Back Squats @ bodyweight
Run 1 Mile