A rule (guide) book for beginners

30 Jan

Something I’ve been meaning to do for a while is to put togther a rule or guidace pack for beginners. The lovely Stephanie started the ball rolling with some great observations, but im thinking that some of our “obvious rules” are not so obvious to new people, or  those unfamiliar with our gym.

Obviously we need to link to articles about Rhabdo.

The Crossfit Foundations document


1) carry the  bars upright

2) when putting bars away, make sure  you don’t trap your fingers between the upper edges

3) the loo doors open outward so stay off the red area in front of the changing rooms, and dont open the doors aggressively

4) when running out of the gym, watch for idiots in cars who mount the pavement. perhaps pause and check.

5) kettlebell facing a wall

6) put any chalk you use, back in the bucket.

7) when using a band, make sure the box you are using gets you high enough to safely get into the band


The Phil Rolling Statement.

On one 0f our many chats, I remember Phil coming up with this statement ” Our standards are more important than your ego” . We didn’t use it because it sounded too aggressive. But as more and more people come  into Crossfit  we are confronted with potential athletes who have been sabotaged by the fitness industry . Some people believe that prancing around a dance studio or sitting in a machine  is sufficient preparation for a crossfit session. Once a month, a personal trainer books in to our main class  and cannot perform a deadlift, or a pull up, but still defines themselves as fit. The funny thing is a  teeny pinch of humility, 7 hours on our beginners sessions, 7 to 12 foundation sessions could prepare you.

The goals of beginners.

At “proper” trainer school,  you are taught to  discover trainees goal. Guess what, when confronted by a personal trainer, most people say  “get fitter” “loose weight” “tone up”. What we have found in Crossfit london is that most peoples initial goals are meaningless. Most  dont realise what real fitness standards  are. You need us to teach you some skills before you formulate proper goals.

What prepares you for Crossfit.

This is an interesting one: I’ve spent some time recently chatting to our faster  members, and have tried to workout what prepares them for the Crossfit London experience. What I think we have discovered is that a history of being coached and taught a physical skill  and /or some experience of competition.

In other words can you learn and accept feedback, or do you need to be told you are perfect. So, what else do you think prepared you for your early crossfit sessions

So, what else should we tell new people? Tell us below


4 thoughts on “A rule (guide) book for beginners

  1. 1) add put stuff away
    2) add, dont leave your personal stuff in the gym ( you may try and take over a small locker, but you normally share with others, but anything left out on a surface gets chucked
    3) water bottles get slung or put in the spare water bottle box.

  2. Right, I have just hurt my back so have been reflecting on what I could do better. I realised that some of what I could do better might be useful to beginner so here goes…..

    1) crossfit can be addictive. Overcome your urge to go everyday and mix up activities to include lots of stretching and other sports. Have rest days and rest weeks regularly.

    2) resist increasing weight while sacrificing form. Go back to basics occasionally.

    3) don’t wear running shoes. Luckily Sally Dixy drilled this out of me in my very first session. You don’t need to wear £100 innov8, I have used nasty old pumps and they do the job. It’s incredible watching people struggle with kettle bells, and olympic lifts rocking around on thick spongey soles. If you wear running shoes – don’t. I guarantee you will notice a difference.

    4) I joined crossfit to improve fitness for football. I injured myself playing football and then started worrying about going back to football because it would impact crossfit performance. Don’t be daft! Team sports are also brilliant.

    5) its useful to be able to laugh at yourself

    6) improvements can be quite dramatic. See point 1). Don’t sucked in. Have a rest regularly.

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