4 Points Gym Rules
Now you might find rules annoying and unnecessary,
but rules add to the workability of the gym, the class, the WOD, to life.
A few rules that tend to come up regardless of what gym you train at are (in no particular order):
- Check your ego at the door. It's likely to get handed to you if you don't. This also involves scaling and modifying the workout when necessary. It's important to work together with the coaches to remain safe and achieve the focus and purpose of each WOD.
- Arrive on time. Being late disrupts the coach and class and is disrespectful. There are times when circumstances out of your control have you be late and that's okay, we ask for you not to make it a habit.
- Listen to your coach, particularly after 3-2-1 GO! 4 Points CrossFit coaches are autocratic, as control and command of the groups will yield better results for all involved. Ignore your coach's advice - do this if you want to get injured or if you don't want to improve.
- When you see new faces introduce yourself. Remember what it was like being the new kid on the block. Make everyone feel welcome - it's what we're about.
- DO NOT cheat in any way. Be honest. Not only will you be cheating yourself, but it will bring the morale of the community down, and why would you do that? Right!
- NO rep your no reps. Though the score's on the board, you're really only competing against yourself.
- 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 stop.
- Before a workout, coaches will emphasize proper exercise execution, technique, and form required throughout the WOD - but once we're racing a clock, standards inevitably slip to gain speed. We need to focus on what we have the power to control and change, which is the weights we're using, the accuracy of our movements, the level of exertion - anything else other than time. Don't let the clock dominate your form.
- Empty barbells, dumbbells, 5kg bumper plates, and kettlebells were not designed to be dropped. 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.
- DO NOT leave out equipment (wait until everyone is finished before you start to pack away).
- Please 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.
- DO NOT coach. Coaches are there to coach. Motivate your fellow athlete. Everyone needs help sometimes. Cheer, clap and encourage your fellow members, but note that there is a difference between this and giving instructions. 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 (just don't pick or chew your calluses in front of them. It freaks them out) and brag about your physical abilities. Bring your friends and family, because when you look shite, you don't want to be around strangers.
- DO NOT avoid WODs because you don't like them. Most of the time, that's exactly what you need. So, don't cherry-pick your workouts unless it's to work on your weaknesses. Be patient with your progress, some things take time.
- DO NOT say I can't do it or give up. How do you know, if you haven't even tried? We need to change the way we think in order to change the way we perform. Don't be afraid to fail, or fall on your ass. Your head will give up much quicker than your body will, but your body won't go where your mind doesn't push it. You need to embrace the burn and visit the dark place. Your workout is such a small part of your day, and you CAN get through it without dying. You and everyone around you are feeling the same pain, you're not alone. No matter how slow you go, you've just got to keep moving.
- Give your best every day and HAVE FUN! Know that your best will change from day to day. At the end of the day, we all enjoy hitting a workout for the benefit of our health, wellbeing, and social lives.
- We will leave you with these wise words from CrossFit HQ's Pat Sherwood: ''The goal is just to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam. So remember that. Relax. Have fun. Work out.''
