1. We are respectful but we are not politically correct. We joke, yell, grunt, scream, sweat, bleed, etc. You will too.
2. Don’t be greedy. Slow down. Ask questions. Ask for help. Accidents and injuries happen and usually come as a result of impatience. Upward progression in strength, speed and ability WILL COME.
3. Dress code. We don’t need no stinkin’ dress code. Dresses are totally optional. So are shirts and shoes for that matter.
4. Don’t drop EMPTY barbells. EMPTY barbells were not designed to be dropped (neither were kettle bells). We don’t want our toys, our rubber flooring, you, or someone else broken unnecessarily.
5. Chalk is useful, even necessary BUT it is also messy. Use as much as you need, but keep the excess inside the chalk bucket! You don’t want to have to vacuum with Fran cough!
6. We’re not your maid. Clean up and put away equipment after each workout. Wait until everyone has finished before cleaning sweat, spit, blood, chalk, dirt, vomit, handprints, and whatever else you’ve left behind.
7. Arrive early and stay late. Cheer, clap, and encourage others. Anything less and you will cheat yourself of the experience and rob others of the gift of your presence and support as part of the community.
8. Introduce yourself. CrossFit Sandringham is more than a gym. It’s a community. If you see a CrossFitter you haven’t met yet, introduce yourself, as they may need to revive your unconscious body later and “Dude, wake up…” is just so impersonal.
9. Keep it positive. Have fun, laugh & smile a lot. Yes, you’re going to work harder than you thought possible. Yes, it’ll hurt. So what? Have fun with it. CrossFit Sandringham is a playground and while we’re constantly pushing our limits, we’re having a blast at the same time. Agony and laughter, who knew they were so compatible?
10. Brag to your family and friends. You’re getting in the best shape of your life. You’re having fun. You’re doing things you never thought possible. Be proud of this. Shout your bad-assery from the mountain tops.
11. Check “it” at the door. If you have ego, leave it at the door. Don’t bring that stuff into the gym. Sometimes it’s hard to let this go, especially for the male species. CrossFit is magical in its ability to wreck egos. You have been warned.
12. Be yourself. Grunting, screaming, 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 – common sense rule applies, be respectful.
13. Work hard. Form follows function and intensity drives adaptation. What does that mean? The harder you work, the better you’ll get. Effort is more important than any other attribute. DON’T BE EMBARASSED OR ASHAMED if you have a 20 kg deadlift and the person next to you has a 500kg deadlift; if your Fran time is 30 minutes and someone else finished in 3; if you can’t go Rx’d and scale every workout – AS LONG AS YOU ARE WORKING YOUR HARDEST. What you do doesn’t matter so long as you push your limits each and every workout.
14. Do not cheat. Do every rep, with solid technique, no matter the time it takes. You only cheat yourself of the opportunity to become a better athlete and person. There is no honour in cheating, what joy is there in a victory you didn’t earn?
15. Get your Butt in the door! A workout may suck before and during, but no one ever feels bad after they workout!!!!! The hardest part is coming in and getting started, so just do it.
16. Listen, Listen, Listen. Listen to the coach and ask questions. Don’t coach unless you are a CrossFit Sandringham coach on staff. If you see something that looks wrong or dangerous grab a coach. Otherwise, focus on your own technique and put your energy into supporting and encouraging.
17. You’re allowed to cry before, during and after the workout just don’t act like a baby.
Most importantly, have FUN!