To all of us here at Frenzy…, Your training facility starts to become a second home. Hours and hours are spent training. Sweat is lost, blood is split, and grunts travel out the door. Relationships are developed, and bonds are created; the type of bonds that can be made only through a shared sense of pain, determination, and execution. You come here to make yourself better, physically and mentally. Goals are reached, and new ones are set…
This box is more than a just a place to train, but a representation of the abilities you are building within. As you embrace the bed you sleep in, you must embrace the box you train at. You must care for it, and treat it well, for it’s only purpose is to serve you on your journey to be the best you can be. It asks for nothing, only your dedication and respect!
1)Be early. 10 minutes early is better than 1 minute late. Give yourself enough time to sign in, hit the bathroom, change and warm-up before class starts. Most likely that means showing up at least 10 minutes prior to class. Every athlete that arrives after class start time = 10 Burpee Penalty for everyone, coaches included! We understand things come up, please let us know in advance if you think you might be late.
2) Sign in before every WOD. It allows us to monitor class sizes and memberships virtually and lets us know if we have to add more classes. Then grab your log book or device and check your previous data for the WOD or movements and write your name on the whiteboard and be ready for the warm up.
3) Check your ego at the door. Somewhere an athlete is warming up with your PR. But keep it close by to safely drive your competitive juices.
4) Take care of your hands. Use tape, gloves or a pedi-egg, especially for Pull Up wods.
5) Inform the Coach of injuries. Waiting until after isn’t impressive or honorable. It’s not safe! “we work through fatigue, we work through fear, we work through uncertainty, we work through sore muscles, BUT WE DO NOT WORK THROUGH PAIN!!” so listen to your body.!!!
6) Respect the coach and listen while the coach is going over points of performance. If you are a veteran and think you don’t need the instruction on points of performance then why does your form still suck? No one’s form is perfect enough, not even the coaches’. Virtuosity is the goal. Do not talk when the coach is talking and move with the group when the coach instructs. This interferes with time management and the safety of each member of the class.
7 ) Time Cap on the WOD. Time caps will keep you from over-training. A high % of WODs will have time limits. There’s a science behind the programming, so don’t try to mess with it. If your strength has a 20-minute cap or the grind has a 40-minute cap, get focused and hit it!
8) Positive attitude and talk. Attitude and effort earn respect. Work hard. Don’t drag people down with negativity. Be optimistic, have fun and push yourself and those around you to do better. When you are done with your WOD cheer others on or use your intuition if they need to be in their own zone.
9) Respect our equipment. Drop as a last resort. Dropping weight is not a convenience. Bumpers are designed for emergency dropping. If you are dropping every other rep of Fran you probably are using too much weight. Control the load, don’t let the load control you. NEVER drop an empty barbell. Your equipment was expensive, and the more we have to replace, the more we have to charge you.
10) CLEAN UP! Put stuff back where it belongs when you’re done and keep the chalk in the bucket. Hang jump ropes on proper length hook. Clean off any bars, which may contain your sweat and/or your blood with wipes. Pick up your used tape, pens, notebooks, scrap papers, chalk, band-aids, water bottles and sweaty clothes.
11) Tell us. If you notice that equipment is broken, lights are out, there’s no toilet paper, bring it to our attention so we can do something about it.
12) I CAN! If you think you can or can’t, you’re right. Stop saying “I can’t”. Where else is this playing out? When you want something you’ve never had, you have to do something you’ve never done. Push your limits.
13) Don’t cheat. No one cares what your score was. Everyone cares if you cheated. Be honest with everyone else, and be honest with yourself. You know what full range of motion is, so there’s no excuse for consecutive poor reps. If someone calls you out for doing something wrong, listen to him or her. The person standing around watching you work out has a much better perspective on what you’re doing than you do. If you see someone doing something that you’re pretty sure will hurt them, be assertive and ask them stop. It does not matter who it is. If anyone is deadlifting with a rounded back, you can call him or her out! Safety first!
14) Learn how to count. If you lose count, the next rep is 1 (one). If you know you have trouble keeping count, ask someone to count for you or tally it on the whiteboard.
15) ONLY THE COACHES WRITE ON THE LEADER BOARD.(it will be up soon in the back side of the box..!) If you want to get on a leader board, you MUST have someone count for you. If no one saw it, it didn’t happen.
16) Showing up is the hardest part. For beginners, make sure you’re staying consistent. For veterans, don’t start thinking that it’s okay to just do your own thing whenever you want to. There’s a myriad of reasons we have class. For starters, you’re less likely to bias yourself towards the things you’re good at; you’ll get some competition; and no matter how experienced you are, you still need coaching and you can still stand to work on the basics. If you have extra things you’re working on, there are special times right before or after class to work on them.
17) GIVE 100%. This will differ from day to day. We’re not asking for THE BEST EVER, we’re asking for YOUR BEST TODAY…whatever that may be.
Every :90 sec for 4 sets (6 min)
Every 2 min for 5 sets (10 min)
MAX REPS@80% (compare to 8.4.14)
4 Rounds of 3 min ON / 1 min OFF
5 Hang Power Cleans (135/95)(115/75)(95/65)
10 Push Ups games style
20 Wall Ball Shots (20/14)
rest 1 min
***Pick up every set where you left off