We donâ€™t really â€œsellâ€ our product in a traditional way. I teach most of the free classes and all we do is give the prospective clients a short period of instruction and assessment and then give them a short beginner CrossFit workout. If people want to come in and have some questions answered about CrossFit, I tell them â€œI hear itâ€™s goodâ€ and then steer them to the free class.
Most folks that are interested in starting or maybe have just started have a few common reasons why CrossFit isnâ€™t for them:
1) Itâ€™s too hard. Itâ€™s not â€œtoo hardâ€, but it is harder than what youâ€™ve been doing. But we offer a training program. This isnâ€™t a common globo-gym experience of â€œcome in and fuck aroundâ€ (or more accurately, pay them for a year of access to â€œcome in and fuck aroundâ€ time and donâ€™t use it). Itâ€™s also not a common â€œfitness classâ€ in that I donâ€™t care if you â€œfeel like you worked outâ€, I care about training you. A big portion of this will be integrating you into our effective training program and modifying it to fit your ability. This will still make it hard, but itâ€™s also what makes it effective. If you want results, you have to work for it.
2) Itâ€™s too expensive. Our average per hour class price is $15. This is cheaper than most yoga, spin, barre, or whatever else youâ€™re going to go to. Itâ€™s also much cheaper than a personal trainer. In addition, you get the group environment with a score which will push you much further than anything else: â€œMen will die for points.â€
3) Itâ€™s too hard to make time for this. Itâ€™s 3-5 hours per week out of an available 168 per week. Even subtracting 10 hours per day for work and commute and 8 hours per day for sleep, you have 62 hours a week to work on your fitness and crush it at Ballroom.
4) It doesnâ€™t compliment my current routine. This is because your current routine is probably stupid. If you are training for a marathon or doing back and biâ€™s/chest and tris, youâ€™re not actually doing anything that will improve your fitness. So the best way to fit our program into your program is just do our program.
5) Iâ€™m afraid I might get injured. You probably will, but it will also probably not be because of CrossFit. Granted, weâ€™ll push you, but we also have extremely experienced coaches that can work around pretty much anything. So as long as you can a) check your ego and not have to do what everybody else is doing and b) talk to and listen to your coaches when they give you guidance, youâ€™ll be able to keep training and getting better.
Warmup: AMRAP 10 Minutes:
7 Hang Power Snatch
7 Good Morning
7 Bent over row
Partner 1 performs max meters on rower while partner 2 performs one round of warmup. Alternate each round.
|RX’d||Level II||Level I|
9 Deadlift 315/215
10 CTB Pullup
14 CTB Pullup
18 CTB Pullup
9 Deadlift 275/185
9 Deadlift 175/125
10 Assisted Pullup
14 Assisted Pullup
18 Assisted Pullup
The weight of the deadlift should be extremely heavy, so heavy that you probably wonâ€™t be doing them unbroken – maybe even 2-3 sets (unless you are going RXâ€™d and are able to do this unbroken). Go as heavy as your straight back will allow you.
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