Use your Coaches – You are not on this journey alone. Your Coaches have a combined 87 years of experience training athletes (i.e. active humans) and our collective goal is to keep you safe, teach what we know, and support your fitness goals. If you have questions or concerns anytime, please reach out.
Start Slow – “Establish consistency before intensity.” You may speed through our Core Program and feel ready to hit the weights hard, but that’s not a good idea. Before you jump in full throttle, take time to understand what it is we’re doing in here.
Be Realistic – Much of what we do at CFCOA is new to most people. Unless you have a strong background in gymnastics, for example, it’s likely you don’t have much experience with handstand push-ups. There’s a reason why every one of our WODs can be tailored to you, that means it has a scaling option. Don’t be afraid to scale!
Practice – If you want to get better at a particular movement, you are going to have to practice. Pull-ups take practice. Snatches take practice. A 5k row takes practice. Double Unders TAKE PRACTICE! We offer Goat classes to work on your weaknesses, we have a secondary room to prewarm-up before class & practice after class, plus don’t forget or disregard the power of 1-on-1 sessions with your coaches (personal training works, otherwise we wouldn’t offer it. In addition, don’t be afraid to practice planks and air squats at home.
Stretch – We say it all the time: work on your mobility, people! We are fans of the K.I.S.S. Method (Keep It Simple Stupid) come early, stretch after class, foam roll; use the lacrosse balls, etc. It might not be comfortable, but it works & actually once you get used to working on your junk, it feels GOOD 🙂 You will reap enormous benefits if you stretch on your own for even 15 minutes a day at home.
Move out of your Comfort Zone – Here’s something we know that you may not: You are stronger than you realize. Sure, it’s okay to stay in your comfort zone for a while, but if you’re one year into CrossFit and still using a band for pull-ups, maybe it’s time to lose the band.
Eat Real Food – It’s not rocket science, your grandma could probably explain our basic nutrition premise to you: “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.”
Rest – You don’t get better at CrossFit by working out all the time. You get better at CrossFit by allowing your body to recover. Your muscles need to recover; your body needs to refuel. We program the gym workload for maximum effort as well as adequate rest. Stick to what we tell you, get your rest days. Listen to your body! Still unsure? Ask us. We can help you plan the best WOD/REST schedule for you.
Switch it Up – “Routine is the enemy.” If you sense you’re beginning to burn out, try a different class time. You’ll have a different group of people to “throw down with,” and experience a different coaches approach. If that’s not enough, take a couple days off. Run with your dog. Take a surf lesson. Clean out your garage.
As with most things in life, CrossFit is what you make it to be. In order to achieve results, you are going to have to work at it. There will be times when you feel empowered and supported. You may have days when you sit in the parking lot trying to talk yourself into walking through the door. Trust us all of this is normal. Our job at CrossFit City of Angels is to help you through every step, stop by our Los Angeles gym or call us to learn more.