1. CHECK YOUR EGO AT THE DOOR. Somewhere a high school kid is warming up with your PR.
2. CLEAN UP, PUT YOUR TOYS AWAY. Clean up your sweat. Pick up your used tape, pens, notebooks, scrap papers, chalk, band-aids, water bottles and sweaty clothes. Put away all the equipment you used back where it belongs. Stack the boxes neatly, put the bars in the racks, stack the plates in order, hang up your jump ropes.
3. CHALK STAYS IN THE CHALK BUCKET. Don’t take it on a field trip around the gym, don’t use it to write on the floor. While we’re on the subject, don’t write on anything except pen-on-paper. This includes not writing on the walls with dry-erase or the bathroom mirrors with lipstick. We wish these things were self-evident, but apparently they are not.
3. RESPECT THE EQUIPTMENT. Drop as a last resort. ALWAYS keep your weight under control. NEVER drop an empty barbell. NEVER drop a kettlebell or dumbbell.
4. PAY ATTENTION WHEN YOUR COACH IS INSTRUCTING.
It doesn’t matter if you’ve been doing CrossFit for 1 month or 5 years, it’s disrespectful to have your own private conversation or do your own thing when the coach is trying to give instruction to the class. You may know how to perform each movement off the top of your head, but not everyone does, so just be patient and quiet and let everyone get the full benefits of the coaches’ knowledge. Besides, you might learn something new about the lift that you would have otherwise missed!
5. DON'T HAVE A CONVERSATION WITH SOMEONE IN THE MIDDLE OF A WORKOUT.
If your “short” conversation is going to force someone to warm up again, then you might want to save it till after the workout.
6. ALWAYS Try hard. Effort earns respect. Work hard. Don’t drag people down with a bad attitude. Be optimistic, have fun and push yourself and those around you to do better.
7. NEVER SAY I CAN'T When you want something you’ve never had, you have to do something you’ve never done. Push your limits.
8. DON'T CHEAT No one cares what your score was. Everyone cares if you cheated. Be honest with everyone else, and be honest with yourself. You know what full range of motion is, so there’s no excuse for bad Reps. If YOUR COACH calls you out for doing something wrong, listen to them. The person standing around watching you work out has a much better perspective on what you’re doing than you do.
9. COME TO CLASS. For newbies, make sure you’re staying consistent. For older members, don’t start thinking that it’s okay to just do your own thing whenever you want to. There’s a myriad of reasons we have class — for starters, you’re less likely to bias yourself towards the things you’re good at; you’ll get some competition; and no matter how experienced you are, you still need coaching and you can still stand to work on the basics.
10. LEAVE YOUR DRAMA AT HOME… emotional issues? Don’t bring that stuff into the gym. Use your hour at the gym to clear your mind and focus on training hard. Max Effort Fitness-CrossFit Drexel Hill is your sanctuary and we want you to leave each training session stronger mentally and physically.
11. A for Effort… effort is more important than any other attribute. Don’t be embarrassed or ashamed if you can’t lift as much or perform as well as other members. It doesn’t matter so long as you push the envelope each and every workout.
12. NO COMPLAINING!
13. BE PATIENT… Work hard. Form follows function and intensity drives adaptation. What does that mean? The harder you work, the better you’ll get. Effort is more important than any other attribute. DON’T BE EMBARASSED OR ASHAMED if you have a 50 lb deadlift and the person next to you has a 500lb deadlift; if you can’t go Rx’d and scale every workout – AS LONG AS YOU ARE TRYING YOUR HARDEST. What you do doesn’t matter so long as you push the envelope each and every workout. Upward progression in strength, speed and ability WILL COME.
14. TAKE REST DAY'S… These are essential!. A good cycle to follow is 3 days work, 1 day rest. Please no 12 days straight of training. CrossFit is considered HIIT (HIGH INTENSITY Interval training). Rest to allow muscle recovery, prevent injury, and keep the intensity high during training.
15. INTRODUCE YOURSELF… there is no better feeling than entering a CrossFit gym and having existing members introduce themselves. Please introduce yourself to any new athlete that walks through the door. Max Effort Fitness-CrossFit Drexel Hill is more than just a gym. It’s a community.