Workout of the Day for Wednesday 06/22/11
From CrossFit.com on May 20, 2011. Kristan Clever did it with ring dips in 14:13.
It’s Your Ship – Let’s Tighten it Up
In an effort to tighten up ship please review and follow these guidelines.
1 Use the sign up – It’s time. Everyone needs to reserve a spot in a class. On the top right of the website, where it says “Class Sign-Up”, click on the link that says “Sign-up for a class”.
2. No guests – It’s awesome that you love your gym so much and the results it’s gotten you. Of course you want to share this with your friends. It’s fun to bring your friends to your workouts. But it’s not fair to the coaches and your fellow athletes to bring someone who isn’t used to CrossFit. Visitors are welcome on Saturday mornings at 9 am. Unless they are experienced with these kind of workouts and you have a coaches permission ahead of time.
4. Clean up your weights after a wod. – Not putting away your weights is like using the toilet and not flushing. Nuff said? Not really. I know you are busy and “have to run” but we are all busy. Are you busy to flush the toilet? You weren’t to busy to workout so you can put your stuff away.
5. Chalk on the hands and scoring chalk – Chalk on the hands is not magic. A little bit goes a long way. Piles of chalk on the floor so you have faster access to chalk during a wod is a little excessive. Sidewalk chalk used to keep score, when left out, gets stepped on and crushed by weights and turns into little piles of colored dust – no good. Use it and then put it away when you are done (refer to guideline #4).
6. Trash – throw your paper towels in, i-n, I-N, the trash can please. If it’s overflowing, take your foot and smash it down. It’s just a bunch of wet paper towels people dried their hands on so don’t be afraid to touch it with your shoe.
7. No food in kids room, no chokable toys. – Young kids eat stuff off the floor – stuff your kids leave on the floor and they don’t pick up. If your kids leave the kid’s room a disaster, you left the kid’s room a disaster. No food or drink is allowed in the kids room. Only water. Don’t bring in little toys that little kids could choke on.
8. No kids on the workout floor. – For their own safety.
9. Prepare yourself – Try to review the website before coming to class so you are familiar with what the main elements of the workout are. If you are not familiar with the moves, on the left side of the website, click on “Exercises and Demo’s” and familiarize yourself with them. You will get a better workout, have faster times, get better results, and avoid injury. Be smart, the stuff we do here is intense, complex, and often heavy. Don’t do more than you should when your form is garbage and know when your form is garbage by watching the demo videos. Remember, CrossFitf Roseville workouts are group workouts and you get group training. You are not going to become an expert snatcher and crush the workout within 10 minutes of group training. If you want focused private training to master your technique and form, all of the coaches are willing to work with you. Email firstname.lastname@example.org to make an appointment with Justin, Stacey, Josh, Janelle, Patrick, Amy, or Andy.
10. Communicate with coaches – we aren’t mind readers, we don’t remember every athlete’s injuries and limitations. Just remind us and let us know what you need.
11. Come early, stay late, but stay out-of-the-way – Seriously, the person doing the workout has the right-of-way over a person warming-up. Give them plenty of room.
Thanks everyone. It really is your gym. How awesome it continues to be will depend on everyone pitching in and giving a little. Most of you already do give a lot to this place, and thank you for all you have done to make CrossFit Roseville so great. These are just some reminders for all of us.