A few weeks ago, we posted an entry titled "CFLA Training Principles". After receiving a ton of "colorful" responses AND a major injection of "fun" from Captain Princess Cheri, we've changed the name and modified it to what you see below (you'll also see them posted in the gym next time you're in). Thoughts?
CFLA GYM RULES
1. Arrive early and stay late. Cheer, clap, and encourage others. Anything less is to cheat yourself of the experience, and to rob others of the gift of your presence and support as part of the community. Besides, if you're late, it's 10 burpees per minute.
2. If you forget to sign in, it's 50 burpees. And regarding any burpee incentives... you may cry and whine all you want, as long as we can hear you counting.
3. Accidents and injuries happen and usually come as a result of impatience. Don't be greedy. Slow down. Ask questions. Ask for help. Check your ego at the door.
4. EMPTY barbells were not designed to be dropped (neither were dumbbells or kettlebells). We don't want our toys, our rubber flooring, you, or someone else broken unnecessarily.
5. Chalk is useful, even necessary. It is also messy. Use as much as you need, but keep the excess inside the chalk bucket because all the extra dust keeps breaking our vacuum cleaner!
6. 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.
7. Grunting, screaming, cussing and otherwise making noise are all welcome and encouraged during a workout. There is such a thing as gentle, quiet strength, although most of us haven't mastered that yet. Also remember that there can be such a thing as too loud, crass, gross, or rude - please be respectful.
Sit up time!
Complete as many rounds as possible in 20 minutes of:
12 Shoulder Press (seated, w/ dumbbells) (40#/25#)
12 Walking Lunges (dumbbells held at sides)
12 Romanian Dead Lifts (dumbbells)
- use the same weight dumbbells for all movements
Man, I'm going to get really strong with that late rule. Thanks for including some of my suggestions!
I would love to "borrow" these! They're great!
Have the old gym inspirational quotes and principles been put back up too?
These are great rules Andy.... Can I use them?
Mark, Kevin and any other CrossFit Affiliate - feel free to use our rules... we'd be honored... and if you post about it on your site, would appreciate a mention. Thanks!
The 10 burpees for every minute late is a little excessive. Now, if the individual was chronically late, and interfered with the flow of class. Then I could see enforcing this rule(after having a one on one). Remember, we live in L.A., which means traffic, traffic, and more traffic. Also, we are paying clients who have choose to come to class for enjoyment and a life style change. It's not something mandatory where we're getting paid, and are expected to show up.
Just my thoughts. Everything else i agree with 100 percent.
Joe must be one of those chronically late people.....That rule is the one I like the most.....as far as traffic....Leave sooner
I appreciate the intention and for me I prefer "training principles" rather than rules. IE, is it really a rule, do I "have to" stay late? Do I also "have to" cheer others on? I cheer others on because I believe in the value of support and encouragement, and because I saw this so beautifully and consistently modeled by both coaches and participants from the moment I joined the gym - not because someone told me this was a "rule." My experience is cultures grow and thrive out of people being strong living examples of the values in the culture. Do we really need to motivate people to arrive on time out of "fear" of burpees? I do my best to arrive on time as a way of supporting myself and the class, out of personal responsibility. For consideration - it seems like this direction could be moving what is an empowering environment to what seems like a more parental, punitive one. . . .
Cheri - the old quotes are back up along with a couple of our "principles" from the list we originally posted and a couple of other ones you may recognize as well
Joe - We like to think of the burpee rule as a "motivational consequence" rather than a punishment. The rule is really designed to address the chronically late client - we are humans (or at least we try to be).
Remember, everyone that trains here is a paying client and we're just trying to create a great training environment for everyone from the start of class to the end. Imagine teaching a class where you always had to give every set of instructions twice. If instruction starts right at the beginning of class, latecomers can require attention that is then taken from everyone else.
We like our little community where everyone matters - you included, Joe.
cfj1 - You're 100% right - these shouldn't feel like fear, they are meant to feel fun. If they came off that way, that's a mistake on our part. You're right on your other point too. All of the best developments have come naturally out of the community, never as dictates from above
Remember the one eternal rule - "Show Up, Don't Quit!"
Thank you for letting me know Michael! I really appreciate it!
The Marine in you is showing...especially with the late rule. "If your not 15 mins early, you are late."
Shazzaam! Those our almost VERBATIM our rules as well! With the addition of "If it's gonna happen, then swallow your pride and puke outside!