YOUR GOAL AS A BEGINNER CROSSFITTER
As you start out, this should be your plan especially if you are not use to physical activity.
- Start out slow, check your ego at the door and be accountable for your body and your health. And don’t forget to be courteous to your fellow CrossFitters.
- Listen to your Coaches! Your safety is our primary concern so if we feel that you are not doing something correctly, we will scale it down for you. Again, there is no room for egos at Source CrossFit so listen to your coach. They will more likely save you from injury!
- Your objective in the first few weeks is to keep coming back. Don’t kill yourself in one workout and be too sore to come back for a month, go easy in the beginning, have a great workout but be able to come back the next day. You can yell, grunt, curse, take all day, even cry but DON’T QUIT
- Don’t worry about your time/score. Your goal should be to work up to doing the Work Out of the Day (WOD) as prescribed (Rx). Once there, it’s not the end, continue to keep challenging yourself. RX means doing the WOD as prescribed without modifications e.g. using bands for pull ups, push-ups on your knees, using lighter weight. Don’t worry about how fast you do the workout, worry about doing full range of motion, and challenging yourself every time.
- Don’t cheat! Always use full range of motion and achieve to do the correct form and movement. Don’t count a rep if you didn’t earn it. No one is going to look at you in a bad way if you are slow but they will if you cheat.
- Treat everyone with respect and introduce yourself to all newcomers, ‘cuz they may need to revive your unconscious body later, and “yo bro, wake up” is so impersonal.
- Injuries are usually a form of impatience. Don’t be greedy! Slow down, ask for help, leave your ego at home and do the movement right before you do it heavy!
- We are your coaches and not servants. Don’t expect us to get your water bottle, fetch and put your equipment away, fetch your towel or even wipe your nose for you.
- Treat the facility and the equipment with respect. We all share the ‘toys’ in the gym so don’t abuse them, if you break it we all have one less toy for all of use. Do not drop empty barbells!
- Clean up after yourself! Wipe down any DNA you’ve left on equipment and put it away where you found it.
- Be accountable for yourself, your actions, your workout, and your safety.
- Don’t be late! Fear the burpee penalty!
- Arrive early, stay late, cheer everyone on!
- No Quitters! You can yell, grunt, puke, pass out, you can die but you cannot quit!
- Don’t worry how you look. Worry about how you perform! Effort earns respect!
- No headphones are allowed during coached sessions. Don’t be a douchebag and respect the coach and the other athletes in your class.
- LASTLY, have fun and be proud of all your accomplishments! Share it with your friends and family and show them what a badass you are!
OPEN GYM Rules
These sessions are non-coached, open sessions. There will be a coach on staff to answer simple movement issues but athletes are expected to work independently.
- Most, if not all general rules apply to Open Gym.
- First come first serve on equipment.
- No programming. You can do a make up from the previous week, work on a lift, skill, or mobility, or program your own workout.
- There will be a running clock at the start of open gym, it is up to the athlete to do his own time based on the running clock or use a stopwatch.
- And as always, respect your fellow athletes and coaches!
BEING LATE TO CLASS
Why do you have to come to class on time? Besides the fact that being on time is just the right thing to do, we ask that everyone PLEASE come to class on time or earlier because of the following reasons:
- Disruption of the class - By coming in late, you are disrupting the class in progress. Plain and simple.
- Warm up – It is very critical that you warm up your body each and every time you workout. Everyone needs to warm up. If you come late and don’t warm up and go straight into the workout, you will most likely get injured.
Source CrossFit does not require for you to have your own equipment for class but some athlete’s bring in the following:
- Jump rope (we provide Jump ropes, some prefer to have their own)
- Gloves for pull ups
- Flat shoes for weight lifting (vans, converse, etc)
- Pair of sweats or long socks to protect your shins from certain exercises (Deadlift, Olympic lifting, rope climbs, etc).
SUCCESS IN THIS PROGRAM
Now that you know the rules and what do and bring for the workout, let’s talk about what can make or break your success with our program especially if your goal is to lose weight, change body composition, and get healthier.
- Your commitment and dedication. Plain and simple. If your head and your heart is not in it, nothing will work. Our coaches and our community are here to help and support you but if you don’t show up, nothing will change.
- Nutrition/diet. What you put in your body has EVERYTHING to do with how you look and feel. You will lose weight and get stronger just by working out with us but you are only slowing your progress if you do not eat correctly. If you want to know how to eat correctly or want to discuss diet and nutrition let us know.
- Don’t over train. Stress on your body by too much exercise will have a very negative effect. It will tear down your muscles, joints, tendons and increase your cortisol level which will have a huge impact on your overall health and weight loss. Listen to your body.
- Log and journal your workouts. If you invest your time into what you are doing, log and track your workouts, your will have much better success.
- Participate in the community. We have a lot of different events and workshops every month to provide our members with array of different fun things to learn and do. Become more involved with the community and you will enjoy yourself a lot more. Take advantage of all the things that we offer and do as a group and you’ll find not only a great community but also good friends and family.
And as with anything if you have any questions just ask!