The "Rules" of CrossFit

Hand Release Push-up by Amanda: 

 

Quote of the Day: “The WOD is designed to overcome the work capacity of the fittest athletes.” ~ Coach Greg Glassman (founder of CrossFit)

Which leads me to a few “rules” that apply in CrossFit: 

1. Check your ego at the door.
2. The WOD is always harder than it looks.
3. No one who comes in the door can do every workout prescribed. 
4. Scaling is smart. It allows for learning proper form and technique, building strength and muscle memory. It avoids injury, overuse, and the development of bad habits because the weight or range of motion is too much.
5. Make every rep count. Count every rep. Cheaters never win. Winners never cheat. 
6. CrossFit builds mental toughness as much as physical fitness. Embrace the suck!
7. CrossFit will find your weakness. You get fitter by building on your strengths and training your weaknesses.
8. Pre-WOD “butterflies”? We all get them.
9. If someone vomits or passes out they are considered resting.
10. You must brag about CrossFit to everyone you know.

“Dueling Thrusters”

Throwback Pic of the pre-SRCF Affiliate days in our garage (early Nov. 2008):

I love this picture. It’s back in the days before Michelle and I affiliated SRCF. We were trainers with CrossFit No Limits down in Steilacoom/Dupont and also doing our garage gym thing too up here in Snoqualmie. What I love is that I remember this WOD very cleary. It was an EMOM (every minute on the minute) add a thruster WOD. The weight was 95# for me and 65# for her. In minute 1 you do 1 thruster and wait. Minute 2 equals 2 thrusters. Keep adding 1 as the minutes tick on until you can’t fit that number in a minute. I was confident I would beat her. I told her clearly I would kick her ass. She said “We’ll see, Nugent.”

We faced each other in a pretty small space (we only had a few stall mats in our garage at the time) about three feet apart. We started the clock and went at it round for round. I thought I would beat her easily except she kept going. And going. I kept thinking “do ten rounds and she will quit”. Then we hit 10, 11, 12, and started the 13th round. I kept thinking “f’ing QUIT already! Just QUIT!”. We finally both ran out of time in the 13th minute where we each did a partial round. I got 6 thrusters in that minute. Michelle got 7. I lost. I was crushed. She laughed. She talked a little trash. I bitched a lot. We got up off the floor and high fived. I may have been mad that I lost, but I came away loving the fact that my wife just kicked my ass in our garage…