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| Rich C. representing CrossFit 717 at the GNCC ATV Unadilla. (look closely, you'll see the sticker) |
BB Challenge II Day 22
Reebok Crossfit has made the following into a sign that hangs in their Box. Even though these aren't my rules necessarily, you can expect these unspoken courtesies in any CrossFit affiliate. Please take the time to read them. I highlighted a couple that have stood out in my mind.
Honesty, Integrity and Virtuosity
• Arrive on time. Being late disrupts the coach and class, and you miss the workout briefing and warm up. If you’re late, its 5 burpees per minute. But don’t leave, we’d rather you join in than turn away.
• Leave your ego at the door. It’s likely to get handed to you, along with your arse, if you don’t.
• DO NOT use the word can’t. Everyone can. It may take time, but if you really want to, you WILL.
• DO NOT cheat in any way. Not only will you only be cheating yourself, but it will bring the morale of the community down, and that will not be accepted.
• Movement technique precedes intensity. If you display poor technique you will be told to reduce the load or simplify the movement. If you ignore this request and continue to abuse movement standards you will be asked to leave.
• You will be required to lift heavy sh*t , as well as squat, a lot. End of.
• Empty barbells (or barbells with 5kg plates on), dumbbells and kettlebells were not designed to be dropped (especially on lifting platforms). If you’re strong enough to lift it, you’re strong enough to put it down correctly. Besides, we don’t want our toys, you or anyone else getting broken unnecessarily. Broken equipment needs replacing. This is expensive and will mean an increased cost to members.
• Do not coach. Coaches are there to coach, and members are there to be coached – by the coaches. Cheer, clap and encourage your fellow members, but note that there is a difference between this and giving instructions.
• Clean up and put away all equipment after each workout. Clean up sweat, spit, blood, chalk, dirt, vomit, handprints, and whatever else you’ve left behind. Failure to do so will result in burpees, the amount of which will be at the discretion of the coach.
• Grunt, scream, cheer and curse. Anything less is cheating yourself of the true CrossFit experience, and robbing others of the gift of your presence and support as part of the community.
• Tell EVERYONE about CrossFit. Show them the scrapes on your shins and the calluses on your hands, brag about your physical abilities, and show them the new wardrobe you have had to buy since you shed 10kg doing CrossFit. Don’t stop until they’re the ones bragging about CrossFit.
• Leave your ego at the door. It’s likely to get handed to you, along with your arse, if you don’t.
• DO NOT use the word can’t. Everyone can. It may take time, but if you really want to, you WILL.
• DO NOT cheat in any way. Not only will you only be cheating yourself, but it will bring the morale of the community down, and that will not be accepted.
• Movement technique precedes intensity. If you display poor technique you will be told to reduce the load or simplify the movement. If you ignore this request and continue to abuse movement standards you will be asked to leave.
• You will be required to lift heavy sh*t , as well as squat, a lot. End of.
• Empty barbells (or barbells with 5kg plates on), dumbbells and kettlebells were not designed to be dropped (especially on lifting platforms). If you’re strong enough to lift it, you’re strong enough to put it down correctly. Besides, we don’t want our toys, you or anyone else getting broken unnecessarily. Broken equipment needs replacing. This is expensive and will mean an increased cost to members.
• Do not coach. Coaches are there to coach, and members are there to be coached – by the coaches. Cheer, clap and encourage your fellow members, but note that there is a difference between this and giving instructions.
• Clean up and put away all equipment after each workout. Clean up sweat, spit, blood, chalk, dirt, vomit, handprints, and whatever else you’ve left behind. Failure to do so will result in burpees, the amount of which will be at the discretion of the coach.
• Grunt, scream, cheer and curse. Anything less is cheating yourself of the true CrossFit experience, and robbing others of the gift of your presence and support as part of the community.
• Tell EVERYONE about CrossFit. Show them the scrapes on your shins and the calluses on your hands, brag about your physical abilities, and show them the new wardrobe you have had to buy since you shed 10kg doing CrossFit. Don’t stop until they’re the ones bragging about CrossFit.
Taken from Reebok Crossfit
WOD
"Murph"
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of
Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it
"Body Armor". From here on it will be referred to as
"Murph" in honor of the focused warrior and great American who wanted
nothing more in life than to serve this great country and the beautiful people
who make it what it is.
Partition the pull-ups, push-ups, and squats as needed.
Start and finish with a mile run. If you've got a twenty pound vest or body
armor, wear it.
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