The Ten Commandments of CrossFit

Historically, the Ten Commandments have served as a fundamental set of laws dictating how individuals should conduct their lives and interact with others within a community. In the context of CrossFit, a training concept renowned for its strong sense of community, a similar set of guidelines can enhance the overall experience and ensure harmonious interactions. However, like any community, CrossFit is not immune to problem behaviors. Thus, the following ten commandments are presented to guide your actions towards yourself and others in the CrossFit community.

Thou Shalt Not Bear False Witness

During workouts, especially in the heat of a WOD (Workout of the Day) when the heart is pounding, it's common for anyone to lose count. Mistaking a rep count by one or two in the heat of the moment is understandable. However, there is a stark difference between an honest miscount and deliberately cutting reps or inflating your score. The latter is neither honorable nor intelligent. In essence, you're only deceiving yourself. If you achieve a low score, it's not the end of the world. Everyone has their unique strengths and weaknesses. Just because you rank low in one workout doesn't mean you won't shine in another. True progress can only be gauged when you know your starting point, so always be honest with your performance.

Thou Shalt Be Concerned Only With Thyself

Irrespective of the previous commandment, in an individual WOD, your focus should be solely on yourself. You shouldn't even be preoccupied with whether someone else is cheating or not. Why would you be counting their reps? In an individual setting, it's a personal battle against your own limits. Stop getting frustrated about what your fellow CrossFitter is doing and instead, channel that energy into your own performance. If you were busy counting their reps, were you truly giving your all to your own workout?

Thou Shalt No - Rep Thyself

CrossFit adheres to clear and specific movement standards. If, due to physical limitations, you're unable to meet these standards, it's advisable to scale the workout appropriately and gradually work towards achieving them. However, if you're physically capable, ensure that you meet these standards every single time. Incompetent technique and movements that deviate from the mark during competitions will make you vulnerable to no - reps and a low score. This emphasizes the importance of being honest with yourself. Prioritize the quality of movement in every repetition, and you'll witness rapid progress.

Thou Shalt Obey Thy Coach

Admittedly, there may be some less - than - ideal coaches in the CrossFit community. However, unless you possess the necessary qualifications, experience, and can objectively assess your own technique, it's crucial to listen attentively. If your coach advises you to lighten the load, comply. There is invariably a valid reason behind such advice, one that will likely benefit you in the long run.

Thou Shalt Not Walk in Front of Thy Neighbor’s Platform

Envision this scenario: You're in the middle of a lift, with a heavy bar in the front - rack position, ready to drive it overhead. Suddenly, someone steps into your line of sight, causing you to lose focus and balance, potentially resulting in a dangerous fall. To avoid such hazardous situations, never walk in front of someone's platform when they're about to lift or in the midst of a lift. Wait until they've completed their lift before crossing the platform.

Thou Shalt Tidy Up After Thyself

No one appreciates cleaning up your sweaty AbMat or carrying your equipment back to its storage area. Once you've finished using something, put it away. It's a simple task. For instance, if you can bench - press 100kg, surely you can manage to carry a 20kg plate back to the weight stack. Equally annoying is not preparing your equipment in advance. When everyone is set to start the WOD, and you realize at the last moment that you don't have a wall ball, you're not only wasting your own time but also that of your fellow CrossFitters. Always read the workout board, watch the demonstration of movements, familiarize yourself with the WOD, and prepare your equipment beforehand.

Thou Shalt Not Limit Thyself to CrossFit

If your training regime solely consists of CrossFit, your proficiency will be confined to this particular discipline. While this may be acceptable if your goal is to master only CrossFit, for those aspiring to be well - rounded athletes and prevent injuries, it's highly advisable to incorporate other forms of training into your schedule. Consider yoga and Pilates, for example. Although they may seem less intense to die - hard CrossFitters who believe sweating is the only indicator of a good workout, CrossFit predominantly focuses on movements in the sagittal plane. By training in the frontal and transverse planes through yoga and Pilates, you engage muscles that are otherwise underutilized, reducing the risk of injury. Additionally, these practices enhance flexibility and core strength, both of which are essential for CrossFit. So, don't dismiss them without giving them a try.

Honor Thy Coach and Thy Instructor

Do you think you know everything? The odds are, you don't. When your coach offers you advice, embrace it wholeheartedly. Coaches have invested countless hours in training and have witnessed numerous lifts. Their experience is invaluable. Listen to their guidance.

Thou Shalt Encourage Thy Neighbor

During an AMRAP (As Many Reps As Possible) workout, it can be challenging. But in team WODs or for - time formats, if you finish early, take a moment to catch your breath, suppress the urge to vomit, and shout words of encouragement to those still persevering. We've all experienced that moment when we're struggling to complete reps and wish the coach would call time. However, a few shouts like "You can do it!" and "Five more reps!" can be the difference between pushing through and giving up. After all, the sense of community is a cornerstone of CrossFit.

Thou Shalt Leave Thy Ego at the Door

In CrossFit, two primary causes of injury are ego and poor coaching. Whether it's attempting to perform at the RX level when you lack the strength to maintain proper form, showing off by doing muscle - ups during skill work, or starting a lift at 90% of your 1RM (One - Rep Max) without a proper warm - up, it all boils down to ego. This not only irritates others but can also be extremely dangerous. Warm up gradually, scale the workout when necessary, and save your acrobatic displays on the rings for after the class.

Thou Shalt Work on Thy Weaknesses

If you're proficient in pull - ups and handstand walks but struggle with front squats, it's likely that you're neglecting your areas of weakness. Typically, if you dislike a particular movement, you'll be less skilled at it. While it's great to excel in gymnastics - based skills, ignoring basic strength training will limit your progress in CrossFit. CrossFit encompasses a wide range of movements for a reason - to challenge the body in diverse ways. If you're a one - dimensional athlete, you'll soon be left behind as others progress to higher levels of competition. Allocate more time to improving your weak points rather than solely focusing on the skills you already excel at.

Summary

Adhering to these ten commandments is likely to enhance your CrossFit experience, making it more enjoyable and well - rounded. Consistent disregard for these guidelines may lead to a decline in your popularity within the community.

Do you believe there are other commandments that should be added to this list? What principles do you think are essential and should be prominently displayed on the walls of every CrossFit box?

You might also find these articles interesting:

• The 25 Rules of Strength Training

• The Two Cardinal Rules of CrossFit

• A Weightlifting Etiquette Handbook for CrossFitters

• What’s New on Breaking Muscle Today

Photo 1 courtesy of Shutterstock.

Photos 2, 3, & 4 courtesy of CrossFit Empirical.