Don’t ghost ride the whip! In other words, don’t dump an empty barbell. Simply put, this damages the equipment so don’t do it. Think of the equipment as community goods. If you damage them, you damage them for everyone.
Rest! Don’t workout seven days on, zero days off. (You know who you are!) Also, take rest days that are actually rest days. Running a 5k or doing 500-meter row sprints, is not exactly resting.
Don’t let life get in the way. On the flip side, don’t take too many rest days. We don’t want to get into the habit of making the gym an intermittent occurrence. One or two days on followed by five or six days off will interrupt the workout routine you’ve worked hard to establish.
Scale appropriately and scale often. Contrary to popular belief, the goal is not to perform every workout as “prescribed”. Your coach programs your workouts for you to feel a particular stimulus, at a particular capacity, for a particular amount of time. Scale to meet this intention, not your ego’s.
Don’t Cheat. Don’t be that person fudging their reps, times, and weights when it comes time to record scores on the whiteboard. It diminishes everyone else’s hard work and makes it impossible to track your own progress. Plus, it’s just really annoying.
Ask questions. Unsure what weight to use? Having some difficulty with the turnover in your power cleans? That’s what your coach is there for! And not only are they open to your questions they love to help!
Make friends. RS isn’t a come in, put your head-phones on, workout, and go home kind of affair. RS is about community, and that community is what is going to keep you accountable when you’d rather eat a pint of Ben and Jerry’s and watch Netflix than hit the gym. So, say hi to the new comers and stick around to shoot the breeze for a few minutes after class.
Don’t talk while your coach is talking. Do I have to even explain, or did your first-grade teacher take care of describing the common courtesy behind this rule? DON’T BE RUDE. You may know how to perform each movement, but not everyone does, so just be patient and quiet and let everyone get the full benefits of the coaches’ knowledge. Trust me, you will still get a GREAT workout
Be coachable. Your coach became a coach to help people become better, stronger, faster, and healthier. Listen to them. Even if the skill they are going over is a strength of yours, listen anyway. You just might learn something new, and the day we stop learning is the day we stop excelling.
Never say “I can’t.” Learning new skills and getting good at them takes time. Saying “I can’t” isn’t going to help you get that first double under or unassisted pull-up. Have patience and try not to get frustrated.
Don’t gossip. We’re all here to lift one another up. Gossip will never accomplish this.
Put form before all else. Rather than throwing form out the window to win those big numbers now, put your time and energy into perfecting your form and your overall potential to put up big weight will increase in the long run. Plus this will help you avoid injury that could keep you out of the game and further from your goals.
Check your ego. RaceStart is a humbling experience. No matter how strong, how fast, or how tough you are, at the end of the workout everybody looks the same laying on the floor full of sweat. Don’t cover up your vulnerability. Own it. This is what makes you human. And hiding your weaknesses with arrogant pride is not cool.