CrossFit Citadel

10 ways to be a better CrossFitter
(by CrossFit SouthBay)


1. Have fun – Whether it be in CrossFit or your favorite sport or shopping with grandma, make sure you try and have fun. Honestly, you can do CrossFit just about anywhere with anyone or by yourself. You choose to come to The Citadel for a reason. You work hard all day, make the time at CrossFit be the one hour a day where you can be yourself and let loose.


2. Show up on time – Actually show up early and leave late. Foam roll, stretch and get rid of all that junk in your lower back and shoulders. Showing up late will only cheat you out of a sufficient warm-up. Without a good warm-up, your chance of injury increases exponentially. If you show up early you have two options, cheer on the class that is finishing or start warming up.


3. Don’t whine – It’s okay to cry, just make sure that we can’t see or hear you and remember to clean up your tears when you’re done. Maybe the song that comes on isn’t your favorite, in the immortal words of Josh Everett “If you need music to motivate you, go find something else to do”. Be careful of asking me to change the song, I might just put on Miley Cyrus’ Party in the USA on repeat. I’m your coach, not Mix Master Mike. You have a task to accomplish, so do it. Yes I know that every workout is hard and I know that you hate running and I know that the bar hurts your delicate hands, but there comes a time when we have to put up or shut up…or both. CrossFit is constantly varied, so the odds are that you will see some workouts you hate. That’s why it’s CrossFit and not allthe#$%^youlikeFit. When you come to The Citadel be ready to work. Come prepared to face all those pains and things you hate head on. Accept the suck.


4. Give it all – More than strength, speed, flexibility or endurance, effort is what matters most. I don’t care if you’re Joe Thruster with a sub 3 minute Fran, if you half-ass a workout, you’re a dirtbag. Grandma doing jumping pull-ups and thrusters with a PVC kicked your butt because she gave everything she had just short of a stroke. Times and weights matter, but they fail in comparison to effort. Keep pushing yourself to your most extreme limits. I don’t care if you have a 500 lbs or 50 lbs deadlift as long as you put forth the effort and don’t sandbag. (edit: don’t get this confused with cycling your intensity on your workouts or listening to your body's bad pain signals, see http://crossfitcitadel.com/5/post/2012/01/when-minor-becomes-major.html .)
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5. Listen to your coach – We are here to help you get more fit and accomplish your goals. When we say things like “you’re lifting with your back, use more hips” don’t act surprised when your lower back is sore. When we tell you that the foam roll and lacrosse ball works, we aren’t just being sadistic. We tell you to rest because you need rest, just as we tell you to get in the gym more because you need to be in the gym more. If you want to get better at something, you have to practice it. Plain and simple. Yes there are some of you who are naturally good at some things, but why not get better? Why not be the best? Our goal is for you to accomplish your goals.


6. Fail sometimes – The unique thing about CrossFit is that the only way to achieve excellence is through failure. The strength portion of our workouts are designed to where you may fail at a set. If you don’t fail you aren’t trying hard enough (see #4). CrossFit is an environment where no one will laugh at you or put a permanent letter in your file for dumping an overhead squat. Don’t be afraid to fail, there’s always next time. Pushing yourself to fail is more of a mental thing than it is a physical thing. We have conditioned ourselves to think that failing is bad and therefore don’t push ourselves in fear of failure. Take that fear away and see what you can accomplish.


7. Eat good food – The short answer is eat Paleo. If you don’t want to eat Paleo, just eat meat, some fruit, vegetables, little startch, no sugar, no grains no dairy. If you’re low on energy, then you’re not eating enough. I remember a lot of people starting off on Paleo complain of low energy then proceed to tell me that they didn’t eat anything all day because they didn’t know what to eat. Is it that hard to eat meat and vegetables these days? Once upon a time I ate ice cream every day and pizza every other day. If I can do it, you can too.


8. Count it – Tracking your workouts matters. That’s why we printed the log books for you. When you don’t count the reps on your workout, you lose valuable information that will keep you accountable for your progress. Make sure to record as much information as you can. Write down what you ate for the day. Everyone has those days where they ate like crap and had a crappy workout. Those are the hardest days to write down, but those will provide you with the best motivation to get better.


9. Be nice – CrossFitters are notorious for making fun of people who go to globo gyms (present company included). People achieve their personal fitness goals in their own ways. Some may like the pace of a spin or pilates class and some may like the intensity of CrossFit. Instead of pointing out their propensity for douchiness on the elliptical, try introducing them to CrossFit. You’ll get a better reaction and won’t come off like a jerk. You were once that guy on the hacksquat machine or that girl on the eliptical. If someone made fun of you and then said CrossFit was the way to superior fitness, you would tell them to go screw themselves.


10. Get involved – CrossFit is more than just an hour of working out. We are a family and you can get as involved as you like. Just like anything else, you get out what you put in. CFC holds regular social events, seminars, and challenges. Heck, were even looking into starting a kickball team(s) for the spring city league! There are many opportunities for you to get involved and if you have any suggestions, we would love to hear them.



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Today's Workout
A.
Perform 10 quality repetitions on the rings of:
Pull to an inverted hang into skin-the-cat into an inverted hang and finish with tuck front lever
*hold each position for a minimum of 2 seconds

B.
For quality:
50 toes-thru-rings
40 chest to bar pull-ups
30 single leg squats (per leg)
20 strict ring dips
10 strict handstand push-ups