A Wile E. Coyote June Free Saturday

WOD 1. Skill Test: max hand release pushups in one minute-(9:00 class only)IMG_0663

2. "Wile E. Coyote"

3 rounds of: 60 Double Unders 30 Wall Balls (20# M, 14# W) 15 Deadlifts (245# M, 170# W)

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Big thank you to all the brave souls who came in and worked out with us today!!!!  We know it can appear kind of intimidating, be we truly are here to guide you and help you be successful!  All of us started where you are at one point!

Tips for Newbies

Beginners Guide

Stepping into a CrossFit gym for the first time can be a bit intimidating…

There is a lot of unfamiliar stuff; strange acronyms, whiteboards with names and numbers, workouts that are identified by women’s names…and where the heck are all the Nautilus weight machines? It can be a lot to take in at first glance but fear not newbie – we’ve got your back. The following are a few things to keep in mind as you begin your CrossFit journey.


Tip 1

The race is long and ultimately, it’s against yourself. We’re in this for the long haul and we hope you are too. To do well and continue to progress in the future we must perfect the basics and build a good foundation. Don’t worry about keeping up with everyone else. Some friendly competitiveness can be good to push you to new levels you wouldn’t go to normally but it takes experience to know when to push and when to hold back. Be consistent (see below) and ease into it. Become a fundamentals master! Remember this quote, “Only those who have the patience to do simple things perfectly will acquire the skill to do difficult things easily.” – J. Friedrich von Schiller

Tip 2

Consistency & Patience Between cell phones, the internet, fast food and advertisers saying things like, “get into the best shape of your life in 30 days”, or articles on how to loose 20 pounds in 10 days, it’s not surprising that we’ve come to expect immediacy in our daily lives. Well, take a deep breath and unplug for a moment. You wont get a quick fix here. It takes consistent work over time and in the beginning it may feel like the hardest thing you’ve ever done. But don’t give up. There is a point, I promise you, that the work you do here will be transformed from something you may kind of dread to something you look forward to. You’ll feel a sense of accomplishment after every workout and you may find that if you keep it up just about every aspect of your life will improve.

Tip 3

What You Eat Is More Important Than What You Lift Nutrition is the key to every aspect of your life. It affects your energy levels, your recovery, and your overall defense against disease. When you’re first starting out, the quality of your food is far more important than the quantity. Call it whatever you want, Paleo, Primal, Hunter-Gatherer, it all starts by eating  non-processed, whole food. We are available for consults or just ask us after class how to best get started.

CrossFit Workout Tip #4

Don’t Be Afraid To Ask For Clarification, Over and Over and Over Again If you don’t fully understand something during class, ask. If you still don’t get it, ask again. Don’t be afraid to ask for clarification if you don’t fully grasp the concept, or you think others in the class will get frustrated with you for taking up too much time… they probably have the same exact question. We were all newbies at one point. We’ve all been there. Learning the mechanics of certain movements or what all the different acronyms on the whiteboard mean takes time. If you need help, just ask.

CrossFit Workout Tip #5Have Fun Let’s face it, some of the workouts are not fun. Frankly, some of them just plain suck. But when it’s over, you feel a sense of accomplishment and maybe a little queasy… possibly followed by a great love for your workout mates (endorphin rush anyone?). You shouldn’t be pissed that you didn’t get as many reps as the person next to you. Don’t take yourself too seriously. Smile. Laugh. Introduce yourself to people you don’t know. If you’re not having fun, why are you here? Do you enjoy your overall time spent at CrossFit? Do you enjoy the people, the community, the knowledge and support that it provides?

The things you’ll learn at CrossFit503 are fun: gymnastics, Olympic lifts, slack line, nutrition, etc. Plus, the feeling you’ll have the first time you get an unassisted Pull-up or Muscle-up is an amazing sense of power and accomplishment. You can’t do this stuff in a “globo gym”; no one is going to get in your face and cheer you on as you knock out those last five minutes on the elliptical.

CrossFit Workout Tip #6Listen to Your Body Proper nutrition, hydration and sleep all play their part in recovery.  Listen to your body. Our aim is continual progress towards our goals. If you continuously beat yourself down, you’re going to get  injured and it will be a major setback in your training. The harder you drive yourself the more maintenance it will need. Stay on top of your mobility work.