"Rules" I Live By
10.24.2012 ;)
2012 Games Prep training. I love these ladies...and learned much from them.
I've been crossfitting since 2008 and along the way I've learned some personal No-No's and some Must Do's. Everyone is different but here are a few "rules" I personally live by when it comes to Crossfit:
NEVER say "that looks easy." The minute the words come out of your mouth you can guarantee yourself a good ole ass whoopin' wod that will leave you in a heap wondering what happened.
ALWAYS check your ego at the door. Someone is always going to be faster, stronger or better at something. Yes, you may very well be a badass, but you may not win every single wod, lift or skill. Even the winners of the Crossfit Games didn't win every workout. Put your big girl/boy undies on and deal with it.
NEVER, EVER add up the reps. It is much easier to bite off and chew small chunks at a time, rather than suddenly realizing you're about to do 250 squats. Trust me, don't screw with your mind that way. Leave the math alone.
ALWAYS be coachable and listen. I don't care how seasoned you are in this sport. You can always learn more.
NEVER quit. It speaks to your integrity. Barring serious injury or broken bones...keep it moving. You can curse or even cry if need be, just don't stop.
If at all possible, ALWAYS go first. There is no way in hell I want to sit around and see the anguish and life sucked out of someone right before my eyes…on a wod I'm about to do! No thank you. I'll go first and be happy as hell cheering you on in your pain cave afterward.
I have others….but let's share the wealth here. What have you learned or put in place as a "rule" for yourself. They can pertain to crossfit in general or CFNA. Let's hear it.
Reader Comments (12)
I like these. Good stuff.
Always be coachable and listen is huge. Just like there are people out there that are stronger and faster than you. There are people out there that know ALOT and sometimes just a little more than you about fitness and nutrition. Point is, they know more! Best thing I have done in the past 3 years, beyond being consistent and working hard is to shut up and listen. To do what other people that know more than me tell me to do. It will take you really far when you admit you don't know as much as you think.
Hils, you rock! All so true. The growth and change that happens within the walls of the gym is amazing. ps love the pic!
Love it Hils! All very true. One rule I always live by in Crossfit is to EMBRACE competition against others. You can personally think you are a badass all you want, but until you suck up your pride and embrace going head to head with others, you will only learn and grow so much. You will grow infinitely more working out with others when you can. That is the spirit of Crossfit. Don't be ashamed if you can't do the same moves they can do....judge yourself based on your OWN accomplishments and goals. But by training with others, and asking for help, you might just pick up a few tips and tricks and eventually learn those moves you've been struggling with, as much as it sucks in the beginning to not be able to excel at something.
Great thoughts Hils...I always look forward to your Wed posts
My motto with CF is simple and Baird drills it in every day...ALWAYS KEEP MOVING AND NEVER QUIT. The reason I love CrossFit so much is it elevates my training to a level I could never achieve on my own (or at LA Fitness). However, you don't get better simply by showing up. The "if it doesn't kill you it only makes you STRONGER" motto certainly applies to CrossFit. Embrace the pain and all of a sudden you will be blowing through your previously perceived "ceilings" on what you are capable of. It's worth it
These are all awesome.. Thanks for the love Will.
Here is one I use, especially when looking at some awful workout and starting to plan out paces and how bad I might hurt, or what's the plan.
"Trust your engine and Your Fitness."
You work hard people. You are creating a machine, and strengthening that machine every time you step inside our walls. Don't let your mind hold you back, the only limiter should be your fitness level not what you perceive your fitness level to be. We all have a redline and sometimes in order to find where we can successfully operate, we must go over the line. Don't be scared to go beyond the pain or hurt, accept it when it comes, don't back down, and stay on top of it. The way you do this is to trust your fitness!
When I started working out at CFNA, I was using bands for pullups, couldn't string together 2 HSPUs and didn't know what a muscle-up was. I almost puked the first time I did Karen and Fran. The point is, I THOUGHT I was fit at the time because I was slamming some 135# straight bar curls, maxing out some lat pulldowns and leg pressing 1000 pounds at the LA Fitness. The only way I have gotten better is by doing all of those things on the list above. I've checked my ego (huge one), listened to the trainers, emulated others and pushed myself to get better each day.
The only thing I would add is to celebrate the victories. Too many times I have heard people discount a PR by saying, "Yeah, it's a PR, but I really wanted to go sub-3 min." Yeah, but you PR'd by 4 minutes! Give youself some credit every once in awhile. Confidence is your own abilities is huge.
i strongly second every sentiment in Hils' post, as well as what everyone has said in the comments so far. without rehashing what they've said, here are 2 of my biggest (and probably hardest learned) lessons.
1) as amazing as this program is, you can't EVER depend on your activities/workout habits to compensate for sub-optimal eating. we don't need to turn into OCD-paleo-eaters, but the potency of what CFNA delivers is nothing compared to what it can give when you dial in the nutrition. the best part is, when you're seeing huge gains at the gym, it's a tremendous motivator to see what/how much you can improve in nearly every other aspect of your life.
2) love the glory, but do it for the life benefits.
pushing through the discomfort is clutch here, and we all benefit when we embrace that fact. for the vast majority of us, though, training yourself to/through pain and injury isn't the way to go (the exception being occasionally with serious competitions/competitors). the glory is great, and everyone needs a taste, but i'm in this for the long-haul lifetime benefits. getting too focused on a specific goal can give you tunnel vision. it can push you into doing something stupid that might cause an injury to set you back farther than resting or just approaching the goal slower ever would have. be smart with your training. soreness and discomfort are good- it's what makes us better, faster, stronger. pain is a sign you're about to get hurt. and it SUCKS to come back after a forced period off when serious injury does happen. trust me.
Loving all of these lessons!
Great post Hils! Love all the comments so far!
Dre, the idea of EMBRACING competition is so true. It pushes you to do better than you could ever think possible. I would definitely not grow as a Crossfitter if I didn't have people to constantly push me, be it other members and/ or coaches. Not only does the actual competition help, but words of encouragement also go a long way. I know when I'm dying the last few minutes of a WOD and someone encourages me, it reminds me that I need to also find the strength within. If they believe in me, I should as well.
Another rule I need to live by a lot more is to get out of my head. I'll over think lifts way to much and think, "Oh man, this is heavy as crap. I can't do this." Positive thoughts create positive actions. Just freakin lift it (safely) =)
These are great - I would add my own version of "don't do the math" -- Hills mentioned reps, but I would add don't add the plates up either. If you're like me, and get chicken when it gets heavy, just keep adding plates and picking it up. If I'm going for a max lift and I know it, my head gets in my way.
1) Don't go down the slide at the Christmas Party.
2) Don't eat Thai food for lunch on 1RM deadlift days.
3) If you're not allowed within 500 feet of a playground, run two 800s rather than the traditional mile route.
4) Always use the pumice stone on those calluses. Your significant other will appreciate it
1) T Rex does not serve a "light on tequila" margarita
2) burpees never get easier
3) Nothing in that gym will kill me, but it might come close
4) the weight doesnt care what kind of day you have had
5) Never plan anything after Murph, and I mean for two days after Murph