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#3214 – 8 Tips to Help Newcomers

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Monday 1/7/19

First, let me say I am so thankful for how welcoming you (all of our members) are to newcomers who walk through the door. Everyone does a great job of saying HI and helping out anywhere they get a chance. But in case you aren’t sure what is helpful or what to do other than say “hi”, here is an excellent write up from the Morning Chalk Up on how to welcome a newcomer.

Eight Ways to Help Newcomers Feel Welcome

1. Say hello. It can be scary going to a new place, period. Now imagine walking into a new place and everyone has their shirt off, music is blaring, barbells are dropping and a packed room of athletes are using a barbell in ways you never knew existed. Intimidation city, population one. So when you see a fresh face at the gym, say hello, introduce yourself and make a new friend.

2. Save the weight loss advice. Maybe wait until a little later before offering unsolicited weight loss advice. Yeah it’s the new year and lots of athletes are focused on the scale, but the in-shape athlete telling the new out-of-shape athlete how to shed and shred might not be the most encouraging.

3. Offer help. Bands, barbells, PVC pipes, ab mats, you name it.  They’re not always easy to find. Don’t wait for them to ask for it. Pick one up and bring it over.

4. Don’t coach. Unless you are the actual coach leading the class, don’t coach a newcomer. You don’t know their background, if they have any injuries, or if they’ve been onramped yet. That is not your job. Let the coach do the coaching.

5. Partner up. No one likes being the last one picked on a team. Do a solid and partner up with the newcomer. It doesn’t matter if you’re the fittest in class and you’ll need a second barbell; lead by example.

6. High fives abound. Fist bumps, high-fives, knuckles. Whatever. Make a point to find that athlete and congratulate them on a great workout. There’s no better way to encourage a new athlete to return than offering some praise.

7. Encourage them to return. Walking through the door was the hard part. Help make their decision to return easier by encouraging them to come back. “Will I see you again tomorrow” will show athletes that CrossFit isn’t like any other gym they’ve ever been to.

8. Remember your first time. Remember, unless you were born with a double body weight backsquat and a 400 pound deadlift, someone had to help you get to where you are. Return that favor.


EMOM x 16
10 Toes to bar
20 Double Unders
10 Push  Ups

There is a lot of rest time in this Skill session, that is so you can work on really good form for all reps and sets.

Toes to Bar –  If you can only do 1 toes to bar at a time, thats fine! Do sets of 1. If you can’t do any, do something that is as close to T2B as possible and to the point you start to feel fatigue.

Double Unders – work on them! If you have been here 6-9 months, you should have them by now, so really spend time trying to master this skill.

Push ups – if 10 is easy, pick a number that will challenge you.
But 10 perfect push ups are better than 15 sloppy ones.

Programming Note:
There is no set RX, use a weight you can move quickly and go unbroken for! Check out the IG post about intensity.

WHO can get the most reps today?!? Weight doesn’t matter – form and full ROM does.

Open WOD 12.5 & 18.5

3 Thrusters
3 Chest to Bar Pull ups

6/6, 9/9, etc, etc,