Dear Future Swamp Rat,
Are you thinking of starting CrossFit but are feeling a bit nervous or intimidated? If so then your like the 100’s of others that have come through our doors for their first CF experience. Here at Black Swamp we pride ourselves on being THE CrossFit where you start CrossFit. CrossFit can be scary when getting started – but its not here – you have to trust us and trust the process.
Here at BSCF our mission is to provide the most supportive environment possible where individuals can properly learn functional movement in a coached safe environment. Our goal is to guide individuals through their fitness journey, regardless of age, ability or desired outcome.
At BSCF we work with our clients to achieve their personal fitness goals at their own pace – starting at all fitness levels and abilities. We believe crossfit can be accessible to all – CF may not be for everyone – but at BSCF we make it possible that anyone who wants to CrossFit- can!
Now – on the other hand….. If you have been working out and are at a plateau – CrossFit is your next step. Over the years it is common place for folks to come in and say – im looking for something a little “more”. So if you have been working out doing the same thing day in and day out, with little improvement- come try us out! The change in your workouts might just be the catalyst you need to get off that plateau!
Please text me with any questions you might have regarding BSCF and our program. We would love to meet you and start you on your CF fitness journey!
You can scream, yell, swear, shout, cry, whimper, grunt, bleed, puke, pass out, but JUST DON’T QUIT.
Scaling your WOD vs. Shaving your Rep – There is a huge difference between the two. Scaling your WOD is encouraged and respected by coaches and your peers. Shaving your reps is discouraged by all. No one will care what your score is, but everyone will care if you cheat. Be honest with yourself and everyone else. Use full range of motion. Technique, Consistency and THEN Intensity. Never cheat range of motion (movement standards) to go faster. If you’re looking over your shoulder to see if sees you cur your run short or do fewer reps, you’re not scaling, you’re shaving your reps and cheating.
Check your ego at the door – Somewhere a high school kid is warming up with your PR.
Know your limits – You know your body better than anyone else. Know when to back off and when to turn it up! If you get hurt your can’t train. If you can’t train, you can’t get more fit. You’re here to get more fit. Need advice? Ask your coach.
Use the Coaches – They are there to help your become the best athlete you can be. Ask them questions. Ask them to critique your form. Ask them how to make yourself better.
Respect Your Coaches and Others – This means to listen to the coach, especially during instructions. If you’re a veteran and think you don’t need the instruction or technical training, then why does your form still suck? No one’s form is perfect enough, not even the coaches. Talking while the coach is instruction interferes with time management and the safety of each member of the class.
Respect the Box – Clean up after yourself and take care of the place. Get and put away your own equipment. Heck, help a friend. Clean up any chalk, blood sweat, puke, hand marks or other DNA you may have left on your equipment or the floor. We have cleaning stuff and wipes – so feel free to ask. PUT THINGS DOWN GENTLY!!! Dropping weight should be a necessity, not a convenience. Keep your weight under control. NEVER drop an empty barbell, kettlebell or dumbbells.
Introduce yourself to everyone in the class– Help us build our CrossFit Family by making sure everyone feels welcome, besides, they may need to revive your unconscious body later.
We are a TEAM – We should work out as a team and FINISH TOGETHER. No one strip their bards or put their equipment back until the last person is done with the WOD. If you finish early, peal your but off the floor to support, cheer, assist, push, motivate and encourage those around you to finish strong.
Set Goals – Everyone is at a different fitness level and should have different fitness goals. Set goals for yourself, no matter how big or small. Share those goals with your coaches and they’ll help you get there.
PR’s will be celebrated like it’s 1999!
Learn how to count – If you lose count, the next number is always 1. You can use chalk, a whiteboard or a friend to help you keep track of your reps.
GET COMFORTABLE BEING UNCOMFORTABLE.
Have Fun!! – While we are serious about our training, we really want everyone to have FUN in the process. Laugh and enjoy yourself!
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”
Greg Glassman, CrossFit Founder