A Physical Exercise Philosophy and a Competitive Sport
CrossFit is a branded training method realized by Greg Glassman, which combines some high-intensity intervals with other exercises. The goal is circuit training, in which a class is able to train different muscles in a homogeneous way. CrossFit has been realized not only as a training philosophy but also as a competitive sport (in fact, there are Games held every summer). As CrossFit needs to be practiced in classes, it is not uncommon to find some rules in gyms. These rules are realized in order to guarantee a good experience for all the class members. Every gym has its rules, but in this article I will explain some of the most popular ones.
As CrossFit needs to be practiced in classes, it is not uncommon to find some rules in gyms. These rules are realized in order to guarantee a good experience for all the class members. Every gym has its rules, but in this article I will explain some of the most popular ones.
Arriving Late to Class
If you arrive late to class, there is a risk that you may delay the workout. That's why it is important to arrive in time. Generally, if you arrive late you have to perform five burpees for every minute of delay (or a different amount, sometimes with a different exercise, even if burpees are more popular). The idea of giving burpees to latecomers is considered a nice thing, so that these people still train themselves (burpees are complete exercises for all muscles), while at the same time highlighting the fact people should not arrive late at classes.
Some gyms explicitly post this rule. In others, it as an informal good habit: Throwing equipment is something to avoid. In particular, throwing unloaded barbells, dumbbells, and kettlebells is completely forbidden, as you risk damaging them (if you are unable to put them away without throwing them, that means they are too heavy for you). When talking about throwing loaded barbells, the rule is more lenient. Sometimes there are even specific areas for safe throwing. However, in general, throwing barbells is considered completely unnecessary. Avoid it to demonstrate respect for the coach, the gym owner, and other people.
If you use free weights or other equipment, always clean it, put the equipment away where it belongs, and leave the workout area in the same way condition it was in before you began exercising.
Avoid Having Too Much Ego
Your ego can be a bad mate for your workout. When you train at CrossFit you are not competing against other people or there to show that you are the best. Instead, you are challenging yourself, so you should put the best effort to know your limits and improve yourself. Don't overload your barbell with too much weight just to show you are cool. Use the maximum load you are able to afford in order to execute the exercises. This is a golden rule: Ego should be left outside the gym.
Cheating is related to the above rule about ego. If you cheat (by declaring more repetitions in your WOD than you have really completed), think about it: You are only cheating yourself! The number of repetitions should not be used to show how much you better are than other people. What's important is that you know your personal progress.
Don't Stop Trying
Do you hate exercise because you are not able to do it? Instead of saying "I will never do it. I cannot", continue trying and don't refuse help from your coach. CrossFit is nothing without self-determination and a desire to improve. Everyone can correctly execute these exercises, so there is no excuse. Refusing to do something is like giving up because you are not willing to put all your effort into trying to improve yourself. So, a golden rule of CrossFit is also the title of a popular American song: Go big or go home. Remember, you are not doing CrossFit just to improve your physical appearance. You are also learning the correct way to perform exercises.
This isn't all of the rules. There are many other ones in CrossFit communities, and they are all made in order to guarantee the best experience and the results. However, these are what I consider the most important rules a CrossFit class should have.
This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.
© 2016 Alessio Ganci