Saturday March 13th 2010
Everytime I come across other CrossFit blogs and see all the wonderful things that other box’s are doing I get so excited to continue to improve CrossFit Drapers program. I also realize that being part of a great CrossFit box is simple and basic by nature. Daily, I run through a check list of all the great things that already exsist at CrossFit Draper: We have fabulous devoted like minded clients, we have a positive, enthusiastic, experienced training staff, we have an awesome facility to train in, and we learn something everyday we come and we have a lot of fun doing it, what else do we need? You see we have everything that we need to make CrossFit Draper successful. We are so grateful to all of you who make CrossFit Draper such a great, positive place to be and hang out. We are so lucky to be apart of something that not only enhances our health and fitness but transcends into every other aspect of our lives. Thank you for helping us grow and there is no greater compliment then when you refer your friends and family to experience CrossFit because we know that when they try crossfit they get hooked. You know you are a CrossFitter when……. There are days you have to talk yourself OUT of going to the gym because it’s a rest day and that means you are suppose to rest, right? You are confused at this and ask your coach if you can still go for a run. When they tell you rest means rest, still confused, you ask if that means you should do nothing or could you do…?
Click here to read more about you know when you are a CrossFitter when.
Post to comments your thoughts: What makes a good CrossFit Coach?
What do you think Jerry and Julie are talking about? Post to comments. We love you guys!
WOD
In teams of four: As many reps as possible in 20 min
PUSH PRESS 55/75
WALL BALLS14/20
PULL UPS
20 Stationary Lunges 15/35 with a plate over head stepping out in front and back to starting position.
Even though your in teams of four, you are competing with your team members. You are being scored on your own personal overall score so count every rep of the push press, wall balls, and pullups. The faster you go on the lunges the less time your team mates get on the other exerices to get reps.
“You know you’re a Crossfitter when your body is so sore that you can barely move and when a non-crossfitter asks why on earth do you do that to yourself, you say “Because it HURTS SO GOOD!!” Tracy
About Nick B
I think I am saying, “I cannot believe they were serious about making us do the whole thing alone if we didn’t bring a friend!” Yes, they were serious. I was pretty ticked off at my friends right at that moment!
Crossfit Draper Rocks! I also like to stalk other crossfit blogs when I’m at work. It always makes me realize that we have a super cool place to work out and learn.
What makes a great coach? They are motivating, great at explaining movements, push me to work harder than I ever thought I could, and they look fabulous! Jerry is in Georgia for a couple of weeks and has been working out at a crossfit gym there all week. He keeps saying how much better Draper’s box is BECAUSE of the trainers! It is a much more positive and motivating atmosphere.
Maybe Jerry is trying to tell me I didn’t listen, and that he is actually in South Carolina and NOT Georgia.
I think julie is asking jerry why alex and maddie are going so slow?????
Julie is saying: “Jerry, check out my new shoes!!! They really make me jump HIGH…”
What makes a GREAT CrossFit COACH? Nick, Hillari, Brandon and Rebecca work at
upholding professional standards, that “raise our game” in the field. Every day we focus on living by these key principles provide “Our Best” Let us know if we are not doing these things.
1. Teaching
• Effectively instructs and articulates each movement.
• Focuses on key points and avoids over emphasizing subtle nuances.
• Uses the CrossFit progressions for teaching the more complex movements.
2. Visual perspicacity
• Keenness of mental perception and understanding; discernment; penetration
• Has an excellent ability to discern both gross and subtle form faults.
• Does not miss things and knows what to look for in each movement.
• “The Hawk” – have a mental check list, move around, look at everyone, try to catch everything and pounce on it.
• Without the ability to “see” your training will be sub standard.
3. Presence, voice, command
• Speaks loudly and clearly at all times, modulates voice well, is confident, engaging, commanding.
• Talks just enough to be effective and not at the expense of keeping people moving.
• Demonstrates training as a performance: Be the big YOU (authentic but big), Modulate voice and presence for effect.
• Side note: Training as marketing. You are “on.”
4. Attitude
• Is neither hypercritical nor overly lenient on standards = Balance “form nazi” with celebrating small improvements. Not saying something is good if it is not good, not ignoring small improvements in the right direction.
• Has the ability to genuinely engage a group/individual. Tunes into the personality of the trainee… not all treated the same. At the very least treat trainees with some humanity, conversation, know names etc.
• Is fun and interesting, enthusiastic, smiles, and elicits smiles from others. Gets people moving well or towards well and gets them to enjoy it. Obvious passion for training
5. Managing a Group
• Fosters and maintains group/class cohesion.
• Keeps interest of all at all times, despite difference in experience and ability.
• Engages students by helping them see what he/she sees. Runs the group as a classroom. Create your future trainers. Ex: Heavy Days – teach the major cues then gest people to watch each other – involve them as trainers.
6. Demonstration
• Ensures consistency between what he/she describes and what is demonstrated.
• Trainer knows his/her limits for demonstration but can find a suitable example to replace him/herself while maintaining credibility.
• When using self for demo, does so briefly and then orchestrates the group verbally so he/she can walk around and see others.
(-Courtesy of CFLA and CF.com)
Did we miss anything? Have anything to add? Let us know.
Thanks Rebecca