Be better than yesterday.
Not everyone is an elite athlete, but if you strive to make small improvements each day, it will translate into large improvements over time. Give your best effort, and maintain a positive attitude. When you walk out the door at the end of the day, be confident that you gave it your all. Before you know it, you won’t recognize your previous self. You will be astounded at what you can do when you make a commitment to give a consistent effort.
We’re in this together.
At 12th State CrossFit, we are a community of people that are striving to meet similar goals… to get healthier, leaner, stronger, and faster… to get fit in the gym so that we can be better at life. We’re also all starting at different points and have different needs. You might be in a class with a mother of three, a firefighter, a college student, a nurse, and a retiree. Each one of us brings something different to the table, and we all can offer something unique to our fellow athletes. If you don’t know someone, introduce yourself. Cheer them on if it’s something they enjoy, and congratulate them when they meet their goals. Don’t underestimate the power of a kind word or compliment. Everyone carries burdens with them from outside the gym and faces insecurities within the gym. Your support may be the thing that gets them over the hump on a difficult day.
Have fun while you’re here.
This is your free time, and there are a lot of other things that you could be doing with it. Relax, enjoy the ride, and don’t take yourself too seriously. Are you going to the CrossFit Games this year? Probably not. Out of greater than 100,000 athletes in the 2016 CrossFit Open, less than 100 made the trip to Carson, CA for the CrossFit games. For you math majors, that’s 0.1%. The other 99.9% of us are just trying to stay in shape. So laugh, joke, make friends, and look forward to your workout as the best part of your day.
Check your ego at the door.
Yes, we know that you used to be a star football player in high school and that you used to warm up with 400 lb. back squats. We also know that 1985 was a good year for Michael J. Fox as well. It’s been awhile, and that’s okay. We want to get you back to the future (an admittedly terrible pun), but we want to do it safely. It’s more important to move with good mechanics than to worry about your numbers or what the athlete next to you is doing. Help us keep you safe by listening to your coaches when they see you moving incorrectly. You may need to decrease the weight on the bar, scale a movement, or shorten up your rep scheme to complete the workout safely. It’s for your own good. Injuring yourself by pushing yourself past the point of safe movement will mean a decrease in gains over time. Train hard, but be smart and stay in the game.
Trust the training.
You can do less than you think in a month, and more than you think in a year. The only way to get fit is to train regularly, and that means showing up at least 3 times per week. Don’t be disappointed if you’re not a chiseled physical specimen after one month – it takes time. We guarantee that if you make a commitment to our program, you will see noticeable improvements over time. The hardest part of making a commitment to our training program is walking through the door. Just get here, and let us do the rest.
You can’t out train a bad diet.
I know, (insert your food weakness here) are delicious… just ask the good folks at Biscuitville next door if they recognize Coach Cliff. That’s an easy one. It happens to the best of us… but don’t let it happen every day – moderation is the key. We only have you for 1 hour per day, and there are 23 other hours in the day in which you can negate the progress you are making in the gym. If you have nutrition questions, ask one of our coaches to help you or to review your nutrition log. Your performance in the gym is directly related to your diet outside of the gym. The sooner you realize this, the more success you will have.
Attack your weaknesses.
Yes, we know you don’t like wall balls. None of us do… but that doesn’t mean that you should skip wall ball day. If you dislike a certain movement, it probably means that you need to work on it. Our goal is to produce well rounded athletes that are up for any challenge, which means avoiding certain movements is only going to hurt you. “Embrace the suck” is a term that you may see floating around CrossFit blogs frequently. It means that you need to come to grips with the fact that you’re not going to be good at everything. Own it… and then make an effort to get better.
Your only competition is yourself.
Healthy competition is fun. You will find that there are others in the gym who will be of similar ability levels that enjoy healthy competition as well. You can use your fellow athletes to push yourself, and if it helps you improve, then we’re all for it. The reality is, though, that your only competition is yourself. You only need to be better than you were yesterday. Move safely, have fun, and focus on making steady improvements.
Help us to keep track of your results.
Use wodify to track your workouts so that we can monitor your progress. This helps us to assess the needs of our members and with overall programming for the box. Not sure what weight to use? Look back under the performance history tab on your wodify app, and it will give you guidance based on your previous workouts (you can always ask a coach too). Worried about posting your weights and/or times? Don’t be. We’re all in this together and everyone has to start somewhere. Furthermore, be honest with your scores / posts. No one cares what your time was, but everyone will care if you cheated. This isn’t that serious, really.
We hope you take these general guidelines to heart.
-The 12th State Team