Hi, my name is…

We at Crossfit South Bay have a rule: Introduce yourself to all new members or do 30 burpees.

This rule, above all others (i.e. clean up your sweat angel, show up on time, go all the way down on your squat), is much more important than the rest. This one tiny little act of courtesy differentiates our box from a Globo Gym, yoga studio, beach boot camp or any other flavor of fantastical fitness fondue out there¹. Little does that person know that in about 10 to 20 minutes you will both be on the floor, sweaty, in pain, exhausted and hardly able to speak (that’s what she said). You will have encouraged each other through a mental and physical test that most would not even think of trying. Now lying there on the mat, gasping for air, too tired to feel awkward for introducing yourself to a complete stranger, you can barely get out the words, “Good job ________!”.

Years of working out at a Globo Gym and I never once felt motivated by fellow gym goers. Not once did I ever get encouragement to work harder.  No one ever told me good job at the end of my workout. At the same time, I never cared enough about any of them either. Why care about the guy on the hack squat machine with 600 pounds loaded on each side while he grunts out three 25% range of motion reps? Or the douche on the fly machine talking on the phone while doing his fourth set in the last half hour? Or the ex-sorority girl in full make-up and booty shorts on the adductor machine? (OK, maybe I care about her a little bit, but not for the purpose of this post)²

I would rather spend my energy on those of you who want to be better. Those of you who come in ready to attack our WODs with fierce intensity. We all motivate one another and we all make each other better. Our trainers take total ownership of our fitness goals. All of our athletes push and encourage one another. We sacrifce sugar and starchy yum yums in exchange for seconds off a WOD. We sweat more in our warm-up than most do all week.  It doesn’t matter how much weight you lift or how long it takes you to finish. What matters is that you bust your ass when that timer starts, that you never give up and that you motivate those around you. That is something we all share and it all starts with an introduction.³

Ring Dip Tips

1. Practice the ring support position
2. Keep the rings close to your body on the entire range of motion
3. Elbows should go to at least 90 degree angle
4. As you go down, the chest goes forward and the elbows go back

¹ Among the myriad of other reasons too long for this post
² If I was single
³ Unless you choose the alternative. Then it starts with burpees and you being a dick.

WOD – 9.8.09

5×3 Power Cleans

“Elizabeth”
21-15-9
Cleans
Ring Dips