There is a great coach in CrossFit that I have been following for a very long time. I respect him more than most in the CrossFit world as he has an extremely over-analytical brain for CrossFit WOD’s. He has a saying which you have probably seen on the board. ”Everything is Everything.” Which is simple, but impactful. It means everything you do in here will transfer to every other movement. Same goes for your attitude. If you are someone who just kind of drags your feet through the warm up, I can guarantee you will be the same person through the WOD. If you give no thought to the safety of your movements in the strength piece, you will be the same person in the WOD. Everything is Everything. Very simple.
In saying that, I want to run through a few things that have really set me off in Ruya. Some of these are more informative vs. yelling, but make no mistake that these are things that we as coaches see you do and it pisses us off.
Your Screw Ups and Not Thinking
1. During WOD’s, with a shoulder to overhead movement, you quickly press the bar in front of your body and bring it right back down. This is cheating. The bar is in front of your body and in addition, you are cocking your head and neck forward to try and make it appear like your head is underneath the bar. Where the fuck did you come up with this little unsafe number?!?! Take your time…press it directly overhead and think about the movement you are supposed to be doing! And don’t say you never learned the right way because everyone definitely did!
2. When you snatch, and you finish with the bar overhead…some of you bring the bar down to waist height and move your hands to a closer grip as the bar is coming down. WHY?!?!?! A dropping bar with 100+ pounds on the bar and you think its a good idea to let go of the bar for a split second and regrip???? Again…what the fuck are you thinking?
3. Priority on Time vs. Form – We are not that box. If you want somewhere that coaches don’t give a shit about your form, then leave Ruya. Form above all else. When a coach corrects something you do in a WOD, you fucking listen. When you don’t, you are obviously placing a priority on time vs. form and insulting the shit out of the coach. On multiple occasions, we have told people on bands for pull ups that they shouldn’t drop directly to the floor with a band under their foot because the band could shoot them back! They continue to do it. And that is just one example people.
4. We squat a fair amount in Ruya. The squat is the best way to increase overall strength and fitness. Seriously. But when you lift the bar off the rack and start adjusting the bar on your shoulders with 200+ pounds on your back, I wonder why you think that is a good idea. If the bar is not in the right spot, re-rack the bar and adjust. DO NOT adjust the bar as it is sitting on your back!!
5. Ghost Riding the Bar. Oh my god this might be one of my biggest peeves in here. Say you are doing shoulder to overhead in a WOD. On your last rep, you drop the bar from overhead and just immediately start walking away. What the fuck are you thinking? Do not leave your “area” until the bar stops bouncing! You are unsafe and this means the coach has to continuously watch you vs the entire group! Sidenote: try not to drop the bar with just 10′s on the sides.
6. Your Fucking Ego. This is few and far between in Ruya and I am very lucky to be able to say that. But if you have the ego, lose that shit now or you’re done. We have heard a few times recently people talking about their “competition” on the board and how great they themselves think they are, or how they “mastered” a certain movement. Shut the fuck up because no one wants to hear that shit. Unless you are going to the CrossFit games, then you have no room to talk and you still have LOTS of room to work on your supposed “mastered” movement. This really gets to me because an ego has the potential to infect a great community of humble CrossFitters.
More on an Informative Level
1. Body Tightness. Every movement you do could be better if you tighten your body a little more. All this means really is being more conscious about flexing a few more muscles you are about to use. For example, when I am going for a split jerk, I tighten up my shoulders, arms, grip, and back. This takes a lot of thought, but places you and your body in a much safer position
2. Hook Grip. Seriously just do it. Burpees if you don’t. It is for the snatch or the clean. When a bar is going overhead from your shoulders, you do not need the hook grip
3. A great tip here from another member which we have seen a few times. During a strength piece, do not leave your un-used weights directly next to your platform. When you drop a barbell from overhead or otherwise and they hit the un-used weights, that barbell has the potential to shoot right back into your legs. Place the unused weights closer to the rig or up against the rig as I do.
3. This is not a place where you can just not think for an hour. You need to be thinking for every movement. This really translates to the WOD, warm up, strength pieces, and also clean up/set up. I can’t tell you how many times I have seen someone not set themselves up to pick up weight when they are cleaning up. Please please think about your movements.
Your actions reflect on Ruya as a whole. This is bigger than just you.
Mobility + Safely Dumping the Bar during the…
Snatch, Clean, Back Squat
WOD: One of my favorite tests of fitness….
3 Rounds For Total Reps
1:30 ME (max effort) KBS (24, 16)
:30 sec Rest
1:30 Burpee Box Jumps (24,20)
:30 sec Rest
1:30 Row For Calories
:30 sec Rest