Below are some guidelines that help facilitate a productive & professional experience every day:
Communicate With Coaches
Coaches will be available on the floor 15 minutes prior to and after every class hour; this is an opportunity to get clarifications, ask questions, and inform them of any relevant heads-ups that your coach should be mindful of as you train. This can include things like an old nagging injury from college that has flared up, coming back to training after a long break, dealing with soreness, asking for specific feedback about your movements, getting help with some post-training session mobility, and so on.
Ask questions in class to help you understand & contextualize the programming. Training is meant to develop specific athletic performance foci every day, with specific training parameters each day. Appropriate scaling & movement modifications ensure that every athlete achieves the proper stimulus, avoids injury, and optimizes their training.
Focused recovery work is an essential part of long term wellness, progress, & overall success in training, and is one of the most valuable areas for athletes to improve. Have a conversation with your coach to help you better understand & manage your training volume & intensity, stress & fatigue, sleep quality, specific nutritional goals, and mobility. Find out more about our dedicated mobility program Tectonic Spine here.
Train Like An Athlete
Training with ego increases likelihood injury, burnout, and plateaus. Strive to prioritize excellence: master technique first, create consistency, and titrate the addition of intensity.
Stay coachable. Maintain an alacrity for learning & constant improvement to get the most out of your training. Come to class early to prep when you can, and feel free to stretch and focus on recovery after class.
Support & invest in the athletes who are grinding next to you. Make those hand-to-hands when there's 10 seconds before "321 GO" and dap them up after "321 TIME" when they're panting & breathing as hard as you are. Respect everyone’s hustle.
Stay hungry, and stay humble. Any given day, there will be times to scale & modify; we're all fighting to get a little stronger & faster in the pursuit of better health, wellness, and fitness.
Your numbers matter most in evaluating your own growth over time; less so in impressing others or claiming top spot on the daily whiteboard.
Count your AMRAPs, note your times, and track your strength numbers as accurately as you can. This helps you and your coaches monitor your development, identify weaknesses, deficiencies, and imbalances in your fitness, and build an organic blueprint for your training as an individual athlete.
Strive to execute correct movement standards to the best of your capacity every single rep, especially under fatigue. This mitigates undue injury risk, holds athletes to a consistent rubric, and optimizes your movement for maximal efficiency and output.
If you've lost count of your reps on a movement set mid-WOD -- assume one less rep has been performed rather than an additional one. Feel free to grab some counting marbles from the bin to help you keep track of rounds, or to ask your coach for a small whiteboard to write things down before 321GO if you tend to forget where you are.
Always remember that more or faster isn’t always necessarily better; only better is better.
Take Care Of Your Gym
Everyone deserves to train in an organized, clean space with equipment that works. Wipe down gear and return your equipment for others after you're done.
Your jump rope breaks mid-metcon? Batteries on your rower need replacing during your 500m row? Let your coach know if you need some assistance, and keep your head in the game.
Feel free to use the cubbies for your personal belongings, as well as the trash cans for discarding.
Keep the gym chalk in its designated containers; there are plenty of chalk buckets to go around.
Never drop kettlebells, dumbbells, or empty barbells; when dropping loaded barbells, be mindful of the people, walls, and equipment around you. Keep the training environment safe.
Enjoy the Process
Building an athlete takes time. Strength, power, speed, endurance, stamina... all of these things can be developed, but it will require consistency, patience, and perseverance. This growth curve becomes even more challenging as an athlete evolves from the novice to the intermediate, the intermediate to the advanced, and the advanced to the elite level. But the transformation will be measurable, observable, and palpable.
Everyone has the occasional training day where things just don’t feel great—we didn’t move the way we wanted, our pacing was off, the bar felt a hundred pounds heavier than it was supposed to, or we just didn’t have enough cylinders in our engine. It’s normal. Having an off-day of training is part of the journey. Take a day or two to recover: rest, learn from what happened, fuel yourself with nutritious food, and let your brain & body decompress.
When you come back to the box, it’ll be a brand new day, and a brand new opportunity to attack the WOD. It will be challenging forever — but without an adequate challenging stimulus, there will be no adaptation, no growth, no progress. Overall you should be getting a little bit better every day, and having a great time along the way.