Rule #3..Check your ego at the door.


Rule #3..Check your ego at the door.

Let me first say, you should be very happy that I am writing this blog and not Paul or Adam. We have some BIG issues that need to be addressed. While I will try to come off as nice as possible, I am going to tell it just like it is. Honestly, I find it difficult to even conjure up the words to express some of the anger I have had lately.  I am very tired of hearing or even watching people cut corners to get a better time on the workout. For those of our members that have joined in the recent months, you can’t be held as accountable. Wait, scratch that, yes i can hold you accountable as well. The entire coaching staff at CFR DO NOT TOLERATE people that will sacrifice form & technique or even worse, LIE about how many reps or rounds they actually performed. Yes, our classes have the feel of a “competition” with the clock running and people going head to head. with that being said, I hate to break it to you but it is not a competition! it is training!! Let me ask you who really is being affected by cutting your reps? Do you think anybody really cares? I sure as hell don’t care what your final score is on the workout nor do the other coaches.

Rule #3…..Check your ego at the door. Check the ego at door.

The Definition of Ego: “the “I” or self of any person; a person as thinking, feeling, and willing, and distinguishing itself from the selves of others and from objects of its thought.”

This pretty much is EXACTLY what I do not want at my gym. distinguishing yourself from others?? We want a community. We want a family. By this mentality you are completely destroying that ability of that happening. Every single person that comes through these doors and calls themselves a CFR athlete, we care about you and value you like you can’t imagine. I get so excited to watch my athletes go up against a workout I designed, put everything into it and walk away feeling great. On the same token, You are not that important!! I don’t care if you are at your very first crossfit class or if you make it to the games, in my eyes, you are all the same. No one is better, or more valuable than the person standing next to them. we all have GLARING weaknesses and constantly need improvement. Can you hit a sub 3 min fran? how about perform a full range 1ookg snatch? Are you backsquatting 2.5 times your body weight? Can you even perform 50 full range perfect gymnastic style pushups? No is the answer for everyone. Even if it was yes, your still not good enough.

I have been doing this long enough that I know athletes need reminders to hit full range here and there. But to flat out lie about your scores? Come on. It starts with your mentality. Do you walk into the gym and immediately check the board to see who you have to beat? Maybe you are saying to yourself “No I just want to check the board to see who came in.” Bullshit. I know what you are doing. Even if you are not thinking that immediately, subconsciously that is exactly what is going on. Let me get something straight that all of you should know about me. I am extremely technical and I am OCD about perfection. If you settle for anything less than that, you are already capping what your potential is. If I wanted to be a complete Asshole, I would start making more rules. If you cannot hold your hands over your head without getting over-extend, you are not allowed to do anything overhead until you correct your lack of mobility. If you cannot perform a OH Squat you will not snatch. if you cannot even hit a full depth squat with compromising lumbar curve you will squat to a box until the movement is correcting. If you lack the body awareness or ankle mobility to perform a push press without going onto your toes in the dip, then you will perform them with a pvc pipe until it is corrected. I am stuck between a rock and a hard place when it comes to this issue. The issue is, to allow people to perform movements in “less than desirable” fashion for the sake of allowing them to feel like they “got  a workout in” but knowing without proper movement patterns we are ultimately allowing us to be trapped in the net of bad CrossFit movement patterns. This past weekend was a perfect example for me. The USAW American Open/Outlaw open. I sat and watched hundreds of olympic lifters ages 14-35 perform flawless snatches and clean & jerks. one room over, I watched Crossfitter’s power snatch/muscle snatch 265 because they do not properly know how to complete a full snatch or lack the mobility to do so. It is not impressive how much weight you can put up. What impresses me is PERFECT TECHNIQUE. It actually angers me that I watched guys that were strong enough to put huge amounts of weight overhead, in which they thought was a “snatch,” and as a
community we support that. I do not  Will not allow that in this gym. I will not run a gym that settles for the CrossFit mentality of going hard for the sake of the workout. We go hard, WITH PERFECT FORM, because we want to get better. We want to be athletes. We want to be healthy. Not fast Metcon machines. If you drop the ego, stop worrying about the clock or your score and concentrate on techinque and form, you will improve. you will improve exponentially over time than you would by not paying attention to form or by lying about how many reps you actually performed.

This is definitely a two part series. I am about to punch a hole through this computer screen if I go on any further. Expect more on this rant very soon.



Workout of the day: 4 Decemberr 12

A) 1 RM Split Jerk

B) 3 rounds:

20 Kb Snatch-to-Lunge

15 Shoulder-to-OH

50 Double Unders


P.S. We are going to take away posting scores on the whiteboard for an indefinite amount of time. You record your scores in your journal and that is all. You compete only against. The people around you are here to push you and that is all. Its not about cheating reps or missing range of motion to get a fast time. Your scores go in your journal so you can track YOUR progress, not everyone else. Names will go up so you can see who showed up today, but no times.

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