10 ways you can improve your Crossfit experience

Our goal as coaches is to give you the best experience the minute you walk in the door until the moment you leave. We want to give you as much knowledge, information and encouragement as possible. However, sometimes the lines of communication get broken by both the coach or the athlete due to various things like class size, distractions or time constraints.
Here are 10 ways that you, as an athlete, can get the most out of your coaches and your time in the gym:

1. Show up 10 minutes early & Stay 10 minutes late.

Although classes are 1 hour, you really should give yourself a little more time. Come early, check-in, take a look at the days workout and watch the previous class as they are finishing so you get a good understanding of what is ahead. See how people are scaling and how you might need to scale, or get tips from coaches or chat with other members about how best to get after the workout. Also spend a little time after class stretching and cooling down. Stretching post workout will decrease soreness.

2. Communicate with your coach.

Before class starts, or during the warm-up let the coach know of any issues, injuries or things that may affect you completing todays workout. If you don’t talk to us then we won’t know. If you tell us then we can start to think in our minds how to scale the workouts for you.

3. Get close and listen.

When coaches are briefing a workout or movement, bring it in close…really close. Listen to every word the coach says and the cues they are using to help with technique. Their tips on choosing an appropriate weight to use or different scaling options can be very helpful. Having to repeat things takes time away from athletes and the workout, so get it in close, even if it gets a little weird.

4. Slow is smooth & smooth is fast.

We are after quality, not quantity, when it comes to learning movement. Don’t be in a rush; quiet your mind and concentrate on the concise cues the coach is giving. Work on improving little details, and retain those little improvements, so they can accumulate over time.

5. Get eyes on you.

Don’t be afraid to ask a coach to watch you do something. They most likely already are, but just in-case you feel like they have not then speak up. This also puts pressure on you to perform with an audience.

6. Remember the cues.

We need technique before intensity. If your coach has told you to “drive your knees out” or “butt tight, abs tight”, remember these important cues. Not only will they keep you in safe positions, but the cues will also make your workout more effective. Remember them in the future. If you have trouble remembering everything that was said, of course ask your coach, but don’t hesitate to write things down!

7. Record your workouts.

If you don’t record your workouts you can’t track your progress. How else will you know you are improving? Use the Zenplanner App (ask a coach if you don’t know how), or if you are old school use a notebook. This will also help you when it comes time to calculate percentages of certain lifts because you can look back and see what your 1 rep max is. You should want to see how far you have come!

8. Ask questions.

We love questions! Help us help you! Not just questions about the workout and maybe what you could have done better, but questions about how to improve certain movements or skills. We also love questions that relate to life outside of the gym, whether it’s nutrition, sleep, mobility or something else. Do not be shy to ask for help!

9. Work on skills.

If you want to get better you need to practice. If you don’t come to class consistently you won’t get better. Come as often as you can and pick 1-2 things a month that you can improve on. Spend a little extra time outside of class time to work on things like double unders, pull-ups, handstands, etc. Ask a coach to help if we aren’t busy with a class.

10. Share your goals with a coach.

As mentioned earlier, coaches are here to help with anything, inside or outside of the gym. Share your goals with a coach or write it on the “goals whiteboard” so you have some motivation and support to accomplish it. A coach can give you new ideas and keep pushing you harder every day. Helping our community grow closer together and supporting our athletes is what we love to do.

These are a just a few ways to maximize the athlete/coach experience. Understand that communication is a two-way street; we can provide cues and try to communicate with you in a variety of ways, but there are some types of communication that are not physical. If there are any emotional considerations or things that we need to know about to get you to work at the threshold of your physical and mental capacity we have a very approachable and empathetic staff waiting to help. Come talk to us!

1 comment… add one
  1. Carla

    January 22, 2017, 4:55 pm

    Excited about starting a little nervous about injuries. Trying to find a grocery shopping list haven’t found that yet. See you on Monday for a way in.


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