Updates Etc. - Please Read

First thing - I'm going out of town March 26th, 27th & 28th (Thursday, Friday, Saturday). Stacy, Brent and Jeremy will be covering classes in my absence. Please give them your full attention and respect. This is the first time I have gone away since we opened so bear?/bare? with us if everything doesn't run perfectly. We will all be doing our best and we really appreciate your understanding and help.

Also, there is a new protocol for self-timed WOD's. It's always my intention to maximize the value of the gym and community for you, so with that in mind, you can come in during the day and run yourself through the WOD if a trainer doesn't have time. Please check with the trainer every time and make sure it is OK - that way we can manage what is going on and who is doing what. So while this is fine to do, you need to put an "ST" by your name and you will be listed below the modified times in the blog each day.

Of course this should only be used for times when you have to get your WOD on and can't make class that night/day, or when you want to come in and practice skills separate from the WOD. Everyone should be coming to the group WOD's regularly.

Also ST, is a good option when you walk in 40 minutes late (please try and make it according to the schedule though). It's only a matter of time, after class times get expanded, that this will no longer be accpetable and you will simply have to be on time for class. If you come in late, you are the last priority for the trainer. You can check with them and see if they have time to stagger you in or run you through the WOD when the group is done (people that arrived on time for class will be given priority). If so great, otherwise you can do an ST time with the trainer's approval.

Lastly, intensity! They (the CrossFit Gods) say that this is the variable most responsible for bringing those results we all know and love. If you are new to CrossFit (first 1-2 months), this is not directed at you so much. Although you can certainly bring intensity to your workout during this time - it's relative to your level of fitness and mental fortitude when you start. Once you have been training for a while and have established that baseline level of CrossFit capacity, it is time to bring intensity to your workouts. I can push you, everyone else can push you and of course this helps. But ultimately, as in life, you have to do it yourself. At this point there should be no more drinks of water in between every round, holding multiple sentence conversations intermittently in the WOD, chalking up 10 times in 10 minutes, etc. I assure you that you will not dehydrate and collapse from not getting a drink during the WOD (though you might collapse for other reasons!) and that you don't need that much chalk. What you need is 10 more reps right now! So get it in gear and bring that intensity to your WOD's so you can reward yourself with all those amazing returns CrossFit brings when you do so. Keep in mind, intensity does not mean sacrificing the range of motion and proper form and mechanics. "Do you want me to do it fast or do you want me to do it right!?" Yes.

Lastly, really this time, no more socks on the lifting platform. The platforms are slippery in socks, at best inefficient and at worst disastrous. Shoes please. We may go to a shoes whenever you are in the gym rule (except for jiu-jitsu/getting on the blue mats). In the meantime please use your common sense. If there is metal involved, other than pull-up bars, put your shoes on.

My intention with these updates is not to address these things in a passive/aggressive sort of way. This is just the best way to make the announcements in one shot.

Oh yea, you are all doing awesome and we have seen some unreal gains and new PR's in a very short time. Don't know about any of these success stories? Ask around.

Thanks so much everyone for making this such a great place to be. Even when I am nagging I am immensely proud of the work you are all doing and very excited about the community we are building. Keep it up!

Edit: The question came up as to who the intensity bit was directed at. First and foremost, me. We all need to remind ourselves to push. Also, it's directed at everyone else. We are all in the same boat here, looking to improve ourselves through our training. Now and then we all need a kick in the ass or some sort of reminder. Now let's bring it!