Posted by Andy Petranek : Wednesday, Oct 28, 2009

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We wrote these to put some handles on training at CFLA. What do you think? Did we miss anything?

1. Do not think you can master CrossFit or achieve elite fitness in a day. It will take an entire lifetime to learn. Keep showing up. Be consistent, even when you don’t feel like it. That is the key.

2. Arrive early and stay late. 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.

3. Virtuosity is defined as performing the common, uncommonly well. Master your body and the mechanics of movement. Practice the fundamentals. Then add speed and intensity.

4. Accidents and injuries usually come as a result of impatience. Don’t be greedy. Slow down. Ask questions. Ask for help. Check your ego at the door.

5. Cleanliness is next to Godliness. Clean up after yourself. Wipe down and put away all equipment, clean up sweat, spit, blood, chalk, dirt, and handprints after every workout.

6. Empty barbells were not designed to be dropped. Neither were dumbbells or kettlebells.

7. Chalk is useful, even necessary. It is also messy. Use as much as you need, but keep the excess inside the chalk bucket.

8. Grunting, screaming, cussing and otherwise making noise are all welcome and encouraged during a workout. Also remember that there can be such a thing as too loud, crass, gross or rude – be respectful.



"Iceland Annie" dropped by CFLA for a workout last Friday!

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Today's Workout
3 rounds for time of:
100m Farmer's Walk
20 Wall Balls (20/14)
3 rope climbs