BOOK YOUR FREE INTRO

In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.

Tag: crossfit

Categories
Blog

Joining A CrossFit Box – And A Community

people joining a crossfit box and standing together in a kitchen around plates of food on a bench talking about crossfit

You might think joining a CrossFit box is as simple as paying the fees, signing the paperwork, and showing up for your first day. In some ways, this is true. However, truly becoming a part of a CrossFit box includes getting to know the other members and getting involved in the community.

If there’s one thing that sets CrossFit apart from other fitness programs and gyms, it’s the community aspect. Sharing your fitness goals is a great way to connect with people you might otherwise think you have absolutely nothing in common with. Plus, the group dynamic is very motivating and supportive. Many people find that the support of their box makes a massive difference to their overall fitness performance and progress.

While the community is an alluring aspect of CrossFit, some people do find it a bit daunting. It can feel strange showing up and feeling like everyone already knows each other so well. Many new CrossFitters get a bit overwhelmed by the pressure of trying to socialize with new people, particularly when it’s on top of the pressure of trying to keep up with the WOD.

Although most people you meet at CrossFit are perfectly lovely and welcoming folk, you might want a little advice for getting into the swing of things. Here are some easy tips for joining a CrossFit box and getting acquainted with those in your local CrossFit community.

Be friendly

Okay, this seems obvious, but some people don’t like talking to others – and that’s fine. Those people usually indicate that by standing away from the pack, doing their own thing. No problem with that, and people usually respect that they’re not chatty. However, you don’t want to look like one of those people if you’re looking to become a part of the community! Don’t be shy to say hi and ask people about their day. CrossFitters don’t bite – they’re usually excited to have someone new joining their gym and will want to get to know you.

Support others

For some reason, people sometimes feel nervous to compliment and congratulate others on their performance. However, if any place is a good place to cheer someone on, a CrossFit gym is definitely it. CrossFit is known for its supportive culture, so no one will think you’re weird for encouraging other members. Don’t be afraid to throw yourself into cheering on others when they do a great job. They’ll appreciate it, and will probably do the same for you the next time you need a little encouragement. If you see someone doing an interesting movement or generally smashing their workout, feel free to go ahead and compliment them when they’ve finished. There’s nothing wrong with helping others feel proud of themselves!

Work out at consistent times

When you’re joining a CrossFit box, decide on a certain time that works for you. Go to the gym at that same time as much as you can. Most people work out pretty much at the same times throughout the week. When you start seeing the same faces a few times each week, they’ll be more likely to open up and get to know you. In contrast, if you go at erratic times, people will think you’re just a casual member or drop-in. When you show up to class at the same times each week and talk to other members when you’re there, you’ll slowly but surely make friends.

Chat with people post-WOD

It can be hard to try and socialize during such an intense workout. Chatting with the people around you is probably the last thing you want to do during it. However, after the WOD is a perfect time to get to know people. You just went through the same hell as 10 or so others, so you have a perfect topic to discuss. Complain about it, talk about your favorite movement, or ask for tips to improve on a certain exercise. Alternatively, simply finish up by high-fiving and congratulating whoever’s around you. You all deserve it.

Find out if your box does any social meet-ups

A lot of CrossFit communities do activities such as post-workout drinks, Sunday brunches, concerts together, or other similar hang-outs. While seeing people in the gym is a great way to get to know them through a common activity, non-workout activities can help solidify your place in the community. You can use the fitness journey as a bridge to get to know about other people. You may have more in common than you ever thought!

Don’t worry too much about making friends when joining a CrossFit box

Sure, there are things you can do to improve the process. However, if you show up consistently and are nice to others, you’ll form some good relationships. Most people are surprised at how easy it is to make friends through CrossFit. 

First and foremost, concentrate on your own fitness journey. When you work hard and focus on your own health, you’ll be surprised how many awesome people you attract.

Categories
Blog

CrossFit Community: 5 Benefits For Your Fitness

people in the crossfit community each putting one foot into the shape of a circle on a cobblestone background

Throughout all of recorded history, humans have thrived the most when they are a valued part of a community that is important to them. We are naturally social creatures and enjoy feeling a sense of belonging a community gives. Many people love spending time with people from their church, their parents’ group or colleagues. In modern times, sports teams and other fitness groups are some of the most popular communities. The CrossFit community is one of the most well-known and celebrated social fitness groups. 

A recent study in the academic journal Leisure Sciences found that CrossFit members had a far greater sense of community than members of other sports groups. Further, the higher the sense of community people felt, the more they motivated they were to go work out. 

The group setting and social vibe of the box is one of the best features of CrossFit, and has amazing benefits both socially and for physical fitness. 

Here are our top five favorite things about the CrossFit community

1. A healthy sense of competition

At a CrossFit gym, there’s always going to be someone fitter, faster, stronger, and generally better than you. Many people find this very motivating. You can see your potential, and you want to be as fit as them. Plus, you can befriend this person. You can always ask CrossFit veterans for tips and advice on how they got to  their level. They’re not just there to motivate you, but to help you out on your fitness journey when you need it. 

2. A high energy environment

If you’ve ever gone for a solo run in a secluded, quiet area, you probably know how hard it can be to motivate yourself to get into the workout. However, when you show up to a CrossFit gym, you’ll find a group of people buzzing with excitement for the day’s workout. This energy is perfect for helping you get your head in the game. Chatting with others with similar goals is energizing and helps you stay in the best mindset to smash your workout.

3. You’ve always got someone cheering you on

The CrossFit community is famous for being super supportive. Everyone was in the newbie’s position at some point. They know how it feels and they want to make you feel comfortable and supported. You’ll be amazed at how much easier it is to push yourself past what you thought were your limits when you’ve got others cheering you on. 

4. Accountability 

Once you become a familiar face at CrossFit, people will notice if you don’t show up. When you just go to the gym, you won’t really face any consequences if you miss a day. If you miss a day of CrossFit then the next time you go, people will be asking where you were at, and maybe hassling you a little for missing a workout. Although it can sometimes feel a little annoying, this accountability is very valuable for staying on track on your fitness journey.

5. You can make lifelong friends

Many people find that making friends as an adult can be pretty hard. Outside of school or work, it can be hard to get to know people. However, the CrossFit community can help you to meet people with similar goals and values to yourself. You’ll find that many people at CrossFit are siblings, spouses or friends. There’s often birthdays or other events that the members celebrate together. It’s quite easy to form meaningful relationships through CrossFit, which is always a nice experience.

Categories
Blog

Six Mental Health Benefits Of Exercise

woman wearing white pants and top walking facing away along a road peaceful with mental health benefits of exercise into the trees

We all know that staying in shape is a key part of looking after our health. However, your physical fitness is just one part of having a healthy lifestyle. There are amazing mental health benefits of exercise that are sometimes overlooked.

With the current stress of the presidential election, not to mention the coronavirus pandemic, it’s important that we take action to look after our minds in these times. In this article, we have six of the key benefits of exercise on mental health, to help you make it through these tough times. 

Exercise releases endorphins

Exercise has a great effect on mental health, and the chemistry’s got the evidence to prove it. Working out releases endorphins, dopamine and serotonin, which are brain chemicals responsible for happiness and euphoria. It also helps to regulate your levels of adrenaline, which is sometimes responsible for stress. Getting a nice boost of energy and happiness from working out a few times a week is a great way to lift your overall mood.

Improves self confidence

As your body changes over time, your self confidence is likely to start elevating. Many people feel unsure that they’ll have the motivation to keep eating right and working out. But, as you see yourself transforming, meeting your goals and getting into shape, you’ll start feeling proud of what you’ve achieved. Plus, as you edge towards your goal body or weight, you’ll feel more comfortable and happy in your own skin. Your body image will likely get a big (welcome) jump!

Exercise helps you sleep

If you’re like one of the 30% of Americans who suffers from sleep disruption, this might be one of the best mental health benefits of exercise for you! Studies have shown that, even for people with insomnia, working out five or six hours before bed can have a similar effect to taking a sleeping pill. This works because it raises the body’s core temperature. As you cool down, it signals to the brain that it’s time to relax now.

Heightens brain function

Various studies on both mice and people indicate that cardio can trigger neurogenesis. This is the process of creating new brain cells. These increased cells can improve memory, learning, and speed of thought. An intense workout also boosts levels of a brain-derived protein called BDNF. This protein helps cognitive function and complex thinking, such as decision making.

Boosts creativity

One of the best impacts of our improved brain function from exercise is on creativity. Studies have shown that people who work out four times a week are able to think faster and more creatively in tests than those who don’t work out. This is because exercise is linked to convergent and divergent thinking. This means kind of thinking involves coming up with multiple solutions to a problem, rather than just one. 

Exercise provides a sense of community

This isn’t true of all workouts, but when it comes to CrossFit it’s certainly a fact. Working out in a group setting, with others on a similar fitness journey, is great for your mental health. Having a sense of belonging and community support is a great way to stay motivated, positive, and feel like part of a tribe.

There are so many excellent mental health benefits of exercise

Many people struggle to manage their stress, sleep issues, and weight. If you’re looking to boost your mental health in a natural, sustainable and healthy way, CrossFit could be the way to go. Contact Buffalo Nickel CrossFit today to have a chat about joining our amazing local CrossFit community.

Categories
Blog

Can I Build Muscle With Bodyweight Exercises?

doing push ups to build muscle with bodyweight exercises

Bodyweight exercises can get a bit of a bad rap in fitness circles. However, it is most certainly possible to build muscle with bodyweight exercises. Well, up to a point anyway. But regardless of your level of fitness, these functional movements almost always make a valuable addition to your workout regimen. 

They’re a perfect warm up or cool down. They combine cardio with strength building. They’re almost endlessly customizable. Plus, you can do them anywhere you want, anytime you want. What’s not to like?

How Does The Body Build Muscle With Bodyweight Exercises?

Muscles are mostly built by microtrauma. This is the proper name for the tiny tears your muscles get when you exercise. As the muscles grow back, they come back stronger than ever before – meaning visible gains. 

Depending on your level of fitness, bodyweight exercises may be enough to cause microtrauma to your muscle fibers. If you’re a beginner, you’re unlikely to need weighted resistance to make gains. 

Even if you’re already pretty ripped, there are many challenging bodyweight exercises that will be a great addition to your workout routine. They’ll help you get toned, get your heart rate up, and build your muscular endurance.

Which Bodyweight Exercises Will Give Me The Best Gains?

You’re spoiled for choice when you’re aiming to build muscle with bodyweight exercises. You have many options, and there are lots of great resources online to point you in the right direction. Here are some classic bodyweight exercises to use as a jumping off point.

  • Pull ups. This bodyweight movement is so challenging many people can’t even do one. They’re a great way to work your upper back – particularly the lats.
  • Planks. Even though you’re simply staying still in a prone position, this is a deceptively challenging ab exercise. When performing planks, make sure to keep your body in a super straight prone position for best results.
  • Push ups. These are a classic. From your plank position, simply bend your arms to lower yourself closer to the floor. Then, straighten your arms to raise yourself up again. If you find push ups too challenging, try doing them on your knees. If you find them too easy, there are countless modifications to make them more difficult.
  • Squats. These are a great compound exercise that works a big range of muscles in your legs, glutes and core. You can make them harder by doing jump squats, or one legged squats.
  • Dips. You can do these off of the side of a bench or chair. Dips are an excellent way to target your triceps and chest.
  • Lunges. These are a great way to work your quads, hamstrings and glutes. You can do them stepping forwards, stepping backwards, or to the side. Many people also enjoy walking lunges.
  • Calf raises. Calves are a famously forgotten muscle group, so don’t neglect them! This movement is super simple – just raise up on your toes and squeeze your calf muscles at the top, before lowering your heels back to the floor.

How To Maximize The Benefits Of Bodyweight Exercises?

There are many ways to get the most out of your bodyweight exercises. You can try:

  • Increasing tempo. Playing around with tempo is a great way to increase the benefits of your workout. Speeding up will get your heart pumping and help you break a sweat. Slowing down the movement will increase the time under tension, which will boost your muscle gains.
  • Doing more reps and sets. If you’re finding a movement is becoming a bit easy, simply doing more of them is a great way to challenge yourself.
  • Decreasing rest times. This is a particularly great technique if you want to reap maximum cardio benefits from your bodyweight exercises. Decreasing rest times is a straightforward way to increase your heart rate and maximize the cardiovascular benefits.
  • Adding holds. Try adding a pause at the highest tension point of your exercise. You’ll be surprised how much putting the muscle under tension for a longer period of time intensifies the movement.
  • Switching to single-sided movements. You know what’s harder than a plank? A plank with one arm tucked behind your back. Single side exercises are a great way to make your bodyweight exercise more challenging.
  • Try a WOD or a circuit. CrossFit WODs or circuit training are great ways to get your bodyweight exercises in. These workouts are specifically designed to maximize the burn and get great results from your workout. Join a group fitness class geared toward bodyweight exercises, or simply do some quick research and find a plan yourself.

What About When I Can’t Build Muscle With Bodyweight Exercises Anymore?

Once your body can comfortably lift itself, you’ll stop being able to build muscle with bodyweight exercises. If you can do twenty or thirty push ups without breaking a sweat or feeling much strain, it’s time to switch up what you’re doing. Otherwise, you’ll see a stall in your gains.

A straightforward way to get back to building muscle is to add some weight. Use your increased upper body strength to move into bench presses. The added resistance will get you back on track.

Or, if you don’t have access to weights or you just don’t want to use them, you can also modify the exercise. In the case of push ups, there are many great modifications. You could try spiderman push-ups, scorpion push-ups or clapping push-ups, to name a few. Do some research and find new, challenging bodyweight exercises.

Categories
Blog

Keeping High Intensity Workouts Sustainable

man with short hair sitting on workout bench in gym making high intensity workouts sustainable by resting holding his phone

High intensity and CrossFit go together like shoelaces. In fact, ask someone who has recently gotten their L1 (CrossFit’s base coaching certificate) what CrossFit is and they will likely tell you it is constantly varied functional movements performed at high intensity. It is CrossFit’s claim to fame – being able to do more work in less time. We manage to make high intensity workouts sustainable, and an effective method for working out.

Why it works

The nice thing is that high intensity can be different to everyone. An 85 year old who has never worked out a day in their life might squat to a tall box 20 times and have an elevated heart rate. For them, this is high intensity. 

Meanwhile a 23 year old athlete might do 20 full depth squats with 250 lbs and get the same elevated heart rate. This is high intensity for them. That is why CrossFit has the ability to change lives. It can be applied over a broad spectrum of people and abilities.

High intensity works great for fat loss, muscle building and getting more done in less time. If you have ever seen a track sprinter and a cross country runner next to each other you know what I mean. The cross country runner usually looks malnourished and the sprinter looks like a bodybuilder.

There’s always a downside

However as with all good things there is a downside to high intensity workouts. It simply is not sustainable.

Your heart rate can only stay so high for so long. And the higher it stays, the shorter amount of time it can stay that way. Even professional athletes can only maintain their true 100% for a few minutes before they have to break or reduce that level of intensity.

It’s similar to miles per gallon and RPMs of an engine. The higher the RPMs the fewer miles per gallon it will go. There needs to be some kind of trade off.

How to make high intensity workouts sustainable

So how do we keep intensity high without having to slow down? This is where the popular abbreviation HIIT comes in. HIIT stands for high intensity interval training.  

Here is how it works. You work really hard for a short period of time and then rest. You do this over and over again, usually in a predetermined amount of time.

One of the most famous ways to do this is Tabatas. Ta-whata’s??? Tabatas. Tabata is named after Dr. Izumi Tabata, who we will talk about in a different article. Basically, he studied HIIT and came up with a 20 sec of work to 10 sec of rest ratio.

Typically this is done 8 times back to back. Tabatas are great because 20 seconds of work is not a long time and most people can work very hard for that little amount of time.  10 seconds of rest is just enough time to catch a couple of breaths.  

If you have never done a tabata or multiple rounds of a tabata then you are probably looking at 20 seconds of work like a joke. Trust me, it is not.  You will soon be wondering how 20 seconds is so difficult and why you are sweating so much.

Tabatas are just one way to use HIIT. You can stretch the work and rest time out to be longer but the idea is to keep the work time short enough to where you can consistently produce high levels of intensity. 

So as effective as high intensity is, resting during your WOD can be equally important. This is a key way to make your high intensity workouts sustainable.

Categories
Blog

The Ugly Side of CrossFit

woman wearing boxing gloves showing the ugly side of crossfit on a blank background and hair out

Last night, a member left what is written below near my stuff as I coached. The member who left this piece, The Ugly Side Of CrossFit, is one of Buffalo Nickel CrossFit’s founding members.

Becki and I met years ago, and when I opened Buffalo Nickel CrossFit she was there to support us. She has always been a friend and a great member. She always keeps the gym laughing with her good mood and hilarious sense of humor.  

Everyone has an image in their heads of a person that does CrossFit. Most times this image is highly exaggerated. Most people that enjoy CrossFit are just normal people. CrossFit is not a sport to them, it is how they get and or stay in shape. 

Becki does a much more artful telling than me, and she has given me permission to share what she wrote, so I will just let you read it for yourself.

The Ugly Side of CrossFit

Every time you think or look up CrossFit, you see beautiful bodies, that’s the beautiful side of CrossFit.

Now let’s look at the other side. To me, CrossFit means strength, courage, friendship, sweat & confidence. Not all CrossFit athletes are in their 20s with beautiful bodies. A lot of us are older, overweight, depressed, lost in who/what we are. Desperate to find something to save us from our broken-ness. That’s where CrossFit found me. 

We walk in terrified, feeling stupid, ugly, fat, incompetent, out of place. Then you do your first warm up. Almost die, but you keep going.

You’re seeing these “amazing athletes” with all their beauty and strength doing these lifts and movements.  All the time you’re standing with a piece of PVC.  Lost as ever. Not realizing these people started just like us!

Now the hard work starts.

You’re learning, trying.

Pulling, pushing yourself further than you ever imagined you could.

The whole time pulling your shirt down trying to cover your fat.

Shame, sweat, read faced, and out of breath.

But then it’s over. You did it! It sucked and hurt. You know you won’t be able to move tomorrow. But you don’t care, because you did it! 

You faced your fear and embarrassment, and did it.

So when I hear CrossFit, that’s what I think about. Not the beautiful looking finished product. I think about the beautifully broken men and women desperately looking for a place to fit in.  

No shame.

No judgement. Just a group of broken people. Trying to better themselves together.

So yes, CrossFit can be confusing and overwhelming. But trust the process and know, we won’t all turn out to be these amazing beautiful athletes.  

And I am perfectly okay with that. 

-Becki

Categories
Blog

How To Get Back In The Gym After A Break

woman getting back in the gym

For one reason or another, you took time off working out. You might be looking to get back in the gym after lockdown, getting busy with work, recovering from an injury, or any other reason.

First of all, congratulations! It’s great that you’re ready to get your fitness back on track. However, don’t be overzealous. It can be tempting to go really hard to make up for lost time, but this can lead to burnout and injury.

In this post, we have some key pointers for getting your mind and body back into the workout grind safely and sustainably. If you use these tips, you’ll be able to start working out again in a way that’s positive for your long-term plan.

When you get back in the gym, expect a change in ability

No matter if you used to be a weightlifter, a CrossFitter, a cardio lover or whatever else, you should remember that your physical ability will have suffered. Don’t feel bad about this – it’s normal! 

But, it is important to keep in mind when making a new plan. If you jump straight back into the same workouts you used to do, you may overexert yourself and get injured. Or, you might not be able to perform like you used to and get frustrated. Make sure to start working out again in a sustainable way, so you don’t burn out.

Be patient and take it slow

Take some time to think about your old workout plan, and how you can scale it back. It’s important to set yourself up for success. This means thinking about keeping it sustainable.

Think about your previous high intensity workouts. A good rule of thumb is to start working out again at 20 percent of the intensity of your hardest workouts.

If you had to take time off from exercise because of an injury or illness, check in with your doctor before getting started.

Plan your workout with exercises you enjoy

You’ll be far more motivated to get back in the gym if you’ve got a killer workout plan. When you’re getting back into the swing of things, try to keep it simple. Get back to the basics, and focus on your functional movements. There are many great resources online to inspire you.

Create a workout plan with two to four heavy compound lifts at the start. From there, you can be flexible. Work in some isolation lifts, cardio, bodyweight exercises, or anything you want.

Many people like to ease themselves back into exercising with group fitness classes, such as CrossFit. You could also opt for a game of soccer, tennis, basketball or any sport of your choosing with friends. 

Expect to be sore when you get back in the gym

Every fitness junkie has had a bad case of DOMS at some point. DOMS stands for delayed onset muscle soreness. When you do any kind of resistance training, it causes tiny tears in your muscle fibers. This is why you feel sore after a workout, particularly after your first session in a while.

After you get back in the gym, you should expect some muscle soreness. However, you can minimize it by warming up, drinking enough water and applying ice to the affected muscles after the workout.

Don’t let your sore muscles put you off too much. And luckily, the more often you go, the less noticeable your DOMS will be.

Set (healthy) goals

Getting back in the gym can seem a bit daunting. Setting yourself some goals can help you measure your progress and boost your motivation as you smash through them.

When you set goals for yourself, remember the SMART acronym. A goal should be specific, measurable, attainable, realistic and time-based. When you reach a goal, reward yourself with some new workout gear, or anything else you like!

At the end of the day, getting back in the gym should be fun. If you take it slow and manage your expectations, this will help you ease back into the lifestyle. Before you know it, you’ll be back where you left things – or better than ever!

Categories
Blog

Support Other CrossFitters: Give Compliments

fit woman standing on a mat wearing leggings shows how to support other crossfitters

She joined CrossFit in an effort to lose weight, trim up, and feel stronger. It had been a while since she exercised, but a friend convinced her to try CrossFit. She told her it was a a great community with lots of support for other CrossFitters. She spent some time choosing the right box and then went along. The first few weeks were agonizing. She had never felt this sore before. Plus, and eating healthier was harder than she thought.  

But it got easier

As the weeks pressed on and turned to months, the WODs didn’t get any easier. But she could tell she was improving. Eating healthier was becoming less time consuming, and now she didn’t have to look at every single nutritional label when she went shopping. 

Most noticeable to her was how differently her clothes were fitting. Usually her clothing had been tight around the waist and baggy around the leg, now it was the opposite. She was also noticing little changes when she looked in the mirror. She wasn’t losing weight which was weird because she definitely could see some of her “problem areas” not being so problematic. But no one had complimented her so she just continued eating healthy and doing her WODs.

A few more months went by and she was really noticing some improvements. Her strength was increasing, and her metcon times were getting faster. It was easier to breathe during hard workouts now and she was feeling more comfortable with cleans.

A few of her friends had mentioned how good she was looking and this made her happy, but no one at her box had said anything yet… And why should they? She thought to herself; compared to her they were amazing. They moved well, had veins popping out everywhere and lifted way more weight than she ever could.

She was starting to question if she would ever be like that. It was hard to stay motivated when people didn’t notice her improvements and changes. Yes she knew it was silly to place that much of her self confidence in others but she still wondered why no one said anything. 

Did others even notice?

It was Friday, and she had just gotten off work. It had been a stressful day and she didn’t even feel like going to workout. The WOD had box jumps in it, she hated box jumps, but she decided to go anyway. It was Friday evening and as usual the class was pretty small compared to most other days. But there was a new girl in there, they had a few minutes before the class started and introduced themselves.

During the WOD the new girl had a tough time, as she did what felt like her 1000th box jump she reminded herself to go tell the new girl afterwards how good she did and that it will get easier. As they put their equipment away she mentioned how well the new girl did. The new girl sighed, and said, “Ugh I was just trying to keep up with you, you are so good! And you look great by the way.”

A smile crossed her face, and she felt very flattered. Two sentences from a total stranger and it changed her day. She felt motivated again. It felt like all her work was paying off – finally someone noticed!

Support other CrossFitters and acknowledge their growth

Moral of the story, compliment someone. It’s a great way to support other CrossFitters. It might be just the motivation they need to keep going. Everyone loves to get a compliment for their achievements. This is especially true when they have had to work hard for them. There’s no need to feel awkward, or reluctant. Foster a community of encouragement and remember to support other CrossFitters. Take 5 seconds out of your day and pay someone a compliment.

Categories
Blog

Picking The Right CrossFit Box

one man sitting and one standing as they talk together at the right crossfit box with equipment in the background

So I have been debating writing this for a while. But due to recent events, I decided it was the right time. I am tired of seeing inadequate coaching in the CrossFit world. And I am tired of members not picking the right CrossFit box and being shocked when they come to us and actually receive coaching or corrections. I am tired of people complaining of knees, hips, backs, and more hurting because for months or years the person/people who were supposed to be coaching them gave them no attention. When others in the CrossFit world give people a poor perception of CrossFit, my box becomes guilty by association. 

CrossFit has an outsider’s perspective of being dangerous, injury prone, only for elite level athletes, and that to even join you must “be in shape”. Luckily, most of the bad coaches/boxes do not last long. After a couple of months or maybe a few years they close up shop. Notice I said most, not all. There are still poor coaches and troublesome boxes out there.

Enough is enough

Hopefully this article helps those who are looking for a box, no matter if they new or if they have done hundreds of WODs. I seriously doubt this is the case, but hopefully it also reaches those box owners and coaches who have low standards and realize it’s time to change. 

Heck, they can even message or call me if they need help (my box isn’t perfect, but in my opinion we have the highest standard around). I’ve realized other boxes are not competition instead they are an extended family. 

Our goal should not be to take members from one another, but instead to build CrossFit and help make people healthy. If that means someone goes to another box they like better than ours, fine. They are hopefully getting healthier than they were and now I get to work a little harder.

Here is what to know, or what matters, when looking for the right CrossFit box

Do your research

Google, Facebook, Instagram are your friends here. To find the right box, look at pictures, read reviews and comments. Forget the actual website. The website is simply there to get you in contact with the business. Ask friends, family or coworkers about the box you are considering. Seriously – you can’t get enough information!

Visit with the owners/coaches

People in the fitness world love this quote, “Your health is an investment, not an expense.” Yes, it is true. But those same people won’t take 10 minutes to talk to an owner or a coach of the box they are looking at joining. 

At Buffalo Nickel CrossFit, we meet in person or at least chat with all prospective members. Most times I personally do this myself. It gives me a chance to know them, learn about their goals, and for both of us to put a face to a name. Most coaches and owners are doing something similar now, but if they don’t offer it, ask! 

*Warning, if a coach and especially an owner is unwilling to meet with you before you join, that is a red flag* 

Get a feel for the box/members

If you walk into a box and the members act like you don’t exist, this is another red flag. CrossFit is about getting fit and healthy; but the only reason CrossFit continues to exist is the community. 

One of my biggest pet peeves is when you go to a CrossFit, as as a drop in or a new member, and the current members act stuck up. Okay, they might have veins and bulging biceps, but I promise you they aren’t THAT good at CrossFit. Any box with that much ego will have that much drama as well. 

The right CrossFit box is one with a welcoming community.

Observe a class

Some places will offer a trial class. People jump at this opportunity because they feel like they are getting something for free. You are not. To me, this trial class is the magicians illusion. You are too distracted by the actual workout to even observe how well the coach does their job. 

Instead, observe a class. Watch the coach, see which members they correct. Is it overly serious or does the coach make it fun? Do they pay attention to everyone or only the better athletes? Are they on their phone or actually coaching? All of these are things that it is more difficult to pick up on when you are actually in a class instead of observing one.

Coaching matters 

You need a great coach. A coach that is only a cheerleader is not an effective coach. Coaching requires a skill most people lack. Confrontation. 

A coach has to tell members that a movement should be done differently, or a weight should be lighter, or a metcon needs to be scaled. They must do this gently enough to not be a tyrant, firm enough to make it happen. They need to do it in a tone that lets the member know it is okay, and big results are built on small achievements. 

Some members are very coach-able, they just say okay and do what they are told. Some members however are not as coach-able. Pay attention to how the coach handles both types of member.    

How safe are they?

If you are new to CrossFit, or have never been told/coached in proper form, then don’t expect to see minute safety details coaches should correct. But there are some very overt things you can watch for. 

Does the coach provide each member enough room to work in, or is the class packed like sardines? Is an athlete noticeably extremely exhausted and does the coach scale for them? Does the coach go over each movement, talk about proper weight choices, and what to be careful of? All of these and more will help you see if they are a safe coach/box. 

Cleanliness

This is another pet peeve of mine. Now, trust me, I know how difficult it is to keep a box clean. We have been in an industrial warehouse since the day we opened. We have no AC, so the garage doors are open a lot. Even when closed the building is definitely not air tight. 

But, we go above and beyond to make sure everything is clean. And we always have, not just because of Covid, and not just on Mondays, but all the time and everyday. I have been to more than one CrossFit that when a medball or plate hit the floor a cloud of dust blossomed. This is unacceptable in my opinion. Cleanliness shouldn’t be anything special – it should be the minimal standard for a box.

Things that absolutely do not matter:

How many members a box has

A new member walks into a box and sees a class of 20+ people. They think wow this is a big class, lots of people must like this box, therefore they must be good. Not saying a box with lots of members is necessarily bad or does not coach well. But the ratio of coach to member is important. 

Let’s be honest, the actual coaching and sharing of technical information is cheap. The internet is free, worldwide, and provides limitless information. But if a coach has 19 other people to pay attention to, how much time per class will you actually be seen, and corrected? Therefore an in-person coach is not so much about how knowledgeable they are but how well they can connect with and correct the members. 

The price

Free/cheap coaching ain’t good. And good coaching ain’t cheap/free. On the flip side, just because someone is charging the most doesn’t automatically make them the very best. But it is definitely a good indicator that they value their service. 

I get asked a lot, “do you offer discounts”? The answer is no. Our coaches do not give half price service, therefore we don’t discount our prices. In fact we always try to overdeliver. We try to give more value than what our members are paying for, no matter what they are charged. CrossFit is not about the space and equipment, it is about the coaching, the personal connection. If you want to take your health and fitness seriously, go to the best and find a way to fit it in your budget.

If they have a 6 pack or big muscles

Alright, so yes, I think a coach should practice what they preach. A coach should take care of themselves and be fit. No one wants advice from someone who obviously doesn’t follow the advice they give others. Going to a marriage counselor who is in the middle of a divorce does not invoke great confidence. Same thing with a CrossFit coach.

But that should not be the deciding factor when you’re looking for the right CrossFit box. It should be important, but all in all I would rather have a knowledgeable coach rather than a fit coach.

How much equipment they have

Atlas stones, handstand ramps, peg boards, and air runners are all really cool. But how often do they actually get used? Is the average class able to use those, or would they be better off with basic strength and fitness equipment? Just like with members, more does not automatically mean better. If you are a raccoon, tons of cool looking equipment is the shiny nickel in the trap that gets your attention.

The right CrossFit box does exist

Last but not least, find a box you enjoy, that provides coaching, and has a great community. With some hard searching, you’ll be able to find the right CrossFit box for you.

Categories
Blog

CrossFit Myth: Chalk In The Gym

people using chalk in the gym and standing in a circle wearing face paint

Chalk has been used in sports for ages. Crossfitters took chalk in the gym from a useful tool and made it a fashion. Not kidding, chalk is overused to the extreme in the CrossFit world.

Like with most things in CrossFit, it got pushed to the limits. If one rep is good, 100 is better. If a little chalk is good, a lot is better! Right?  Well maybe not…

Why even use chalk in the gym?

Now, I am sure someone with a degree in some ultra-science major will know much more about what chalk does. The ridges of our fingerprints create friction when we try to hold onto something. The chalk particles create a bond between the skin and an object, blah blah blah. 

Here’s the CrossFit answer. Chalk helps remove moisture from the skin. In most cases, the hands. 

If you have ever tried to hold onto something with sweaty hands, you probably noticed that it’s more difficult than with dry hands. Chalk dries the skin, so as long as you have the grip strength you can theoretically hold onto whatever is in your hands.

Chalk also helps to increase friction. This is partially due to drying the skin but also because the small little particles give you more surface area and angles to “grab”. 

Why more chalk in the gym isn’t necessarily better

One thing I see quite a bit, especially in the summer or when people are very sweaty, is people LOAD up on the chalk in the gym thinking it will help. Inevitably, they rip their hands and then are surprised. 

They believe that since they used every ounce of chalk in the bucket that their hands should somehow be able to repel not only rips and blisters, but flames, needles, and knife wounds.

Here is what actually happens. The sweat mixed with the chalk creates a nice paste that holds the moisture against the skin. A little moisture is okay and can sometimes help. But, once you add too much and then throw in the friction of swinging on a bar for lots of reps, then your skin will eventually rip. 

How to avoid ripping

Here are a few ways you can avoid ripping your hands:

  • Dry your hands before using chalk in the gym.
  • Use the right amount. Don’t go for AMCAP (as much chalk as possible).
  • Give it time. Most people who are new to CrossFit have soft hands. Over time, you will build up calluses, scar tissue and general toughness.   
  • Try healing balms. Bagbalm, Ripfix, Badger Balm…there are lots different healing balms out there that help heal rips faster than just letting them heal on their own.
  • Let your rips heal. If you rip your palms, give it a day or two to close up. Otherwise it will never heal and you will get blood on all the things.

Health and safety

If you do rip, clean everything you touched! No one wants to grab your nastiness. Ripping isn’t a big deal, it happens. Leaving your blood on stuff is a big deal!

Facebook-f Instagram

BOOK YOUR FREE INTRO

In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.

footer icons black-01
footer icons black-02
A Kilo website. All rights reserved