Expect to see your head coaches at North Shore Crossfit put together something like this very soon. Our friend Andy over at Crossfit LA recently posted his gym rules online:
CFLA GYM RULES
1. Arrive early and stay late. Cheer, clap, and encourage others. Anything less is to cheat yourself of the experience, and to rob others of the gift of your presence and support as part of the community. Besides, if you’re late, it’s 10 burpees per minute.
2. If you forget to sign in, it’s 50 burpees. And regarding any burpee incentives… you may cry and whine all you want, as long as we can hear you counting.
3. Accidents and injuries happen and usually come as a result of impatience. Don’t be greedy. Slow down. Ask questions. Ask for help. Check your ego at the door.
4. EMPTY barbells were not designed to be dropped (neither were dumbbells or kettlebells). We don’t want our toys, our rubber flooring, you, or someone else broken unnecessarily.
5. Chalk is useful, even necessary. It is also messy. Use as much as you need, but keep the excess inside the chalk bucket because all the extra dust keeps breaking our vacuum cleaner!
6. Clean up and put away all equipment after each workout. Clean up sweat, spit, blood, chalk, dirt, vomit, handprints, and whatever else you’ve left behind.
7. Grunting, screaming, cussing and otherwise making noise are all welcome and encouraged during a workout. There is such a thing as gentle, quiet strength, although most of us haven’t mastered that yet. Also remember that there can be such a thing as too loud, crass, gross, or rude – please be respectful.
The key to good mechanics. See your olympic lifts frame by frame. Break old running habits with a 45 minute video analysis session.
19. November 2009 at 10:18 am
I have to say this talk of rules rubs me the wrong way. I would hope that most of us have the decency to abide by these guidelines implicitly. For those who err, the razzing of our peers or a quiet reminder from a coach should be sufficient to discourage bad behavior. Northshore CrossFit is a community of people dissatisfied with the constraints of a traditional gym, of “free spirits”. I hope it stays that way.
19. November 2009 at 10:36 am
Sounds like Andy runs a tight ship.
19. November 2009 at 11:33 am
T&M
19. November 2009 at 11:35 am
Also,
Instead of posting a list rules T&M won’t follow…how bout we post 11.19.09′s WOD?? Just a suggestion…I’m here for the Team remember.
19. November 2009 at 12:27 pm
I really liked the comment about “quiet strength”. Something for me to work on…
)
One other comment: I thought we all loved burpees… How can you punish someone by making them do something they love? It’s like feeding me chocolate and candies…;)
I have to say Tom B’s comment makes a lot of sense to me…
19. November 2009 at 1:19 pm
Careful T&M, it is early if you piss Danny off he might throw a late day Murph change-up at us.
On a serious tip though Danny: Will I still be able to wear my Wu-Tang Clan t-shirt to the gym under the new rules? It’s 100% paleo fiber.
19. November 2009 at 1:24 pm
Most of those “rules” seem pretty general…we do most of them anyhow.
I imagine you will get some poor feedback about the being late burpees…we will see:).
Where can we post the workouts today? STEPHANIE has to post her FIRST PULL UP TODAY!!! Very cool!!!
Big group in beverly 9 am – great to have Paul and Dan coaching! Thanks guys
19. November 2009 at 2:00 pm
Rule 8. WOD will shall be posted no later than 7:30 am daily. For every hour late, 20 burpees.
19. November 2009 at 2:25 pm
The first rule of Crossfit is you DO NOT talk about Crossfit.
If I have to do burpees for being late…so should the coaches.
19. November 2009 at 2:53 pm
http://www.youtube.com/watch?v=agi8PUmlAKU
Please follow these rules
19. November 2009 at 3:07 pm
Gordon – Great Video, I forgot how cool that movie was.
Ben – I agree 100%
Tom B – Not sure which rules would rub you the wrong way. As Jen said, this is pretty much what is expected of any decent human being working out at the gym. Other than T&M.
Derek: Bring Da Ruckus. Wu tang Clan ain’t nothin to f*&# with!
These are Crossfit LA’s rules … expect something similar, but not exactly the same from North Shore Crossfit. I’ve read these over a few times, and I like them alot. Expectations are announced ahead of time, comaraderie and support is expected, respect to the equipment and the health and safety of each members is expected. Other than the burpees I don’t see much to bitch about. As far as being a free spirit goes, I couldn’t agree more Tom. I wouldn’t want anyone to be anything but who they are in the gym. This place has certainly provided me with a place where I can be myself and I love it.
19. November 2009 at 3:23 pm
Danny, it is not the rules that rub me the wrong way – as I said, most follow them anyway – it is the idea that the rules need to be posted. NSCF is a great place because it is informal and fun.
19. November 2009 at 3:37 pm
I like frogs.
19. November 2009 at 3:57 pm
1 burpee for every minute loitering after class. Get in on time for class and get out on time for the next class. At least that is the way its done at Curves.
19. November 2009 at 4:38 pm
Frogs are cool but….
http://www.youtube.com/watch?v=h5ySO7FBTUU
19. November 2009 at 5:05 pm
Stephanie put her work in and got her 1st pull-up @ 9am in Beverly. Congrats Steph !!!!!!!!!
19. November 2009 at 5:09 pm
If NSCF had mirrors, you guys would never go home. I think that silent rule is golden. DannyV has to do a burpee for everytime he flexes his forearms. Yum.
19. November 2009 at 5:58 pm
Also, I took a rip on the Gabe’s Run course today. Brrraaap !!! I got some nice hole shots out there in the mud. I’d bring your knobbie running flats for this one.
19. November 2009 at 10:11 pm
Tom, I don’t like the term rules. Technically there is only one rule. Whatever Dave says is the law. Other than that it’s all about fun in the sun. That list should be titled gym Etiquette and basic coaching tips. We actually have to have meetings about how to effectively remind students. Every once in a while we run into issues. I think a posted reminder could be a good thing.
I preach that our facility should be a getaway from the real world. Someone should be able to come in and forget about the real world issues that never let up. It should be about having fun, hanging with friends and self improvement. I agree, there are too many “Rules” in the real world. Not only is our gym going to stay the way it’s been for 5 years. It is going to get better!
20. November 2009 at 7:30 am
Hear, Hear Dave. Thanks.