{"id":5921,"date":"2012-10-11T10:00:00","date_gmt":"2012-10-11T10:00:00","guid":{"rendered":"https:\/\/breakingmuscle.com\/\/\/uncategorized\/the-two-cardinal-rules-of-crossfit"},"modified":"2021-11-22T01:03:59","modified_gmt":"2021-11-22T06:03:59","slug":"the-two-cardinal-rules-of-crossfit","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/the-two-cardinal-rules-of-crossfit\/","title":{"rendered":"The Two Cardinal Rules of CrossFit"},"content":{"rendered":"

Photos provided by Miguel Tapia Images<\/a> and CrossFit LA<\/a>.<\/em><\/span><\/p>\n

Whether you\u2019ve done CrossFit or just seen videos of it, you know its reputation for workouts that will crush you. <\/strong>I have a lot of firsthand experience with this crushing feeling. I first started doing CrossFit in February of 2005. Back then, the certification courses were three days long and Greg Glassman taught most of it himself. Eva Twardokens<\/a>, Annie Sakamoto, and Nicole Carroll were the three coaches assisting my first course, at the original CrossFit gym in Santa Cruz.<\/p>\n

I am telling you this so you understand my strategies in regards to CrossFit come from a long experience, as both a student and a coach.<\/strong> And I am definitely a strategic athlete, always assessing how best to make the rules and the environment serve my goals. So I am not speaking lightly when I say I have two cardinal rules when it comes to CrossFit. I never break these and they make a tremendous difference in my experience and success in the workouts.<\/p>\n

When I was coaching at CrossFit LA<\/a>, I would occasionally observe a student about to make a tragic strategic mistake when preparing for a workout. I would wander over to him or her and say, \u201cSo, I have two personal rules when it comes to CrossFit. Want to know what they are?\u201d<\/strong> Almost always they or the person standing next to them would eagerly say yes. \u201cIf you follow these rules, you\u2019ll be alright,\u201d I would tell them.<\/p>\n

So, you, out there, in your gyms, in your garages, or running around in parks, you who are new to CrossFit and so prone to these same strategic errors, take heed. These two simple rules can make all the difference.<\/p>\n

The Two Cardinal Rules of CrossFit:<\/strong><\/u><\/p>\n

    \n
  1. Always volunteer to go first.<\/li>\n
  2. Never do the math.<\/li>\n<\/ol>\n

    I know, you think it\u2019s too simple. You\u2019re thinking, \u201cThat\u2019s it?\u201d Let me explain.<\/p>\n

    Always Volunteer to Go First<\/strong><\/p>\n

    \"crossfit,<\/p>\n

    Unless you do CrossFit on your own (and that\u2019s just miserable), you\u2019ve experienced a moment in class when you were divided up into heats or partnerships. Shortly after this division was when the coach said something like, \u201cDecide who goes first.\u201d You should always go first. <\/strong>Volunteer to go first, jump to go first, or fight to go first. Spit on the barbell if you have to. Just go first.<\/p>\n

    When I began coaching CrossFit classes years ago I was horrified. <\/strong>Prior to that, as a student, I\u2019d seen the faces of visitors and family members watching class, and heard them say things like, \u201cWhy would you do that?\u201d But I didn\u2019t get it until I coached my first class. As I watched everyone doing the workout I thought, \u201cThey look miserable. This looks awful.\u201d<\/p>\n

    It\u2019s that same feeling students get when they show up a few minute early and the previous class is still finishing. You get to watch them in the most painful throes of the movements. You consider turning around and going home. You get anxious, nervous, and you have to go to the bathroom a few times. It\u2019s tortuous and it doesn\u2019t get you into the best mental place for your workout.<\/p>\n

    Don\u2019t ever volunteer to experience that. By not volunteering to go first, you are volunteering for unpleasantness. When the coach says, \u201cDecide who goes first,\u201d you go first.<\/strong> Trust me on this. Go second just one time and you\u2019ll realize the importance of this rule.<\/p><\/blockquote>\n

    Never Do the Math<\/strong><\/p>\n

    It never failed when I was coaching and I would start writing the workout on the whiteboard that I would hear some student standing behind me mumbling numbers and doing multiplication. After another moment or two, somebody would call out something like, \u201cWhat? Three hundred squats?\u201d <\/strong>Just stop it with the math, people.<\/p>\n

    \"crossfit,Does it help you to know that you\u2019re doing three hundred squats? Doesn\u2019t thirty squats sound so much better? What did you gain from multiplying ten times thirty? Stop thinking so much. Just do what\u2019s right in front of you. Don\u2019t make a mountain out of molehill. Nobody wants a CrossFit-sized mountain, for goodness\u2019 sake.<\/strong><\/p>\n

    To me \u201cnever do the math\u201d is about being present.<\/strong> It\u2019s about living right now, instead of living in the future. If I spend all my time thinking about what might happen or even what I want to happen, I can\u2019t actually be focused on doing it in the here and now. I also run the risk of accidentally fulfilling whatever unpleasant pictures I\u2019ve painted for the future, rather than just doing the little chunk of work that\u2019s right here at my feet.<\/p>\n

    If you are one of those that must do math, do it after the workout. Do it when it\u2019s a \u201cHoly cow, I did three hundred squats!\u201d instead of a \u201cThree hundred squats is going to suck!\u201d<\/p><\/blockquote>\n

    And that\u2019s it. Those are my two cardinal rules of CrossFit. At their heart these rules are about your mind, not your body.<\/strong> Your body could go first or second. Your body doesn\u2019t particularly care about math. But your brain does, and maybe your not-so-productive self-talk<\/a> does, too.<\/p>\n

    These two rules, though simple, are called cardinal for a reason.<\/strong> They are of utmost importance. They might also be a bit Zen in their simplicity, but perhaps the experience of following these rules will help you see the lesson. Give it a try and let me know how it goes. Who would you be if you were someone who always volunteered to go first and lived in the right now?<\/em><\/p>","protected":false},"excerpt":{"rendered":"

    Photos provided by Miguel Tapia Images and CrossFit LA. Whether you\u2019ve done CrossFit or just seen videos of it, you know its reputation for workouts that will crush you. I have a lot of firsthand experience with this crushing feeling. I first started doing CrossFit in February of 2005. Back then, the certification courses were three days long…<\/p>\n","protected":false},"author":743,"featured_media":5918,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"limit_modified_date":"","last_modified_date":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[4642],"tags":[2],"acf":[],"yoast_head":"\nThe Two Cardinal Rules of CrossFit - Breaking Muscle<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/breakingmuscle.com\/the-two-cardinal-rules-of-crossfit\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Two Cardinal Rules of CrossFit - Breaking Muscle\" \/>\n<meta property=\"og:description\" content=\"Photos provided by Miguel Tapia Images and CrossFit LA. Whether you\u2019ve done CrossFit or just seen videos of it, you know its reputation for workouts that will crush you. I have a lot of firsthand experience with this crushing feeling. I first started doing CrossFit in February of 2005. Back then, the certification courses were three days long...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/breakingmuscle.com\/the-two-cardinal-rules-of-crossfit\/\" \/>\n<meta property=\"og:site_name\" content=\"Breaking Muscle\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/breakingmuscle\/\" \/>\n<meta property=\"article:published_time\" content=\"2012-10-11T10:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-11-22T06:03:59+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2012\/10\/6996934359_163b276d65_z.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"600\" \/>\n\t<meta property=\"og:image:height\" content=\"400\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Becca Borawski\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@BreakingMuscle\" \/>\n<meta name=\"twitter:site\" content=\"@BreakingMuscle\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Becca Borawski\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/breakingmuscle.com\/the-two-cardinal-rules-of-crossfit\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/breakingmuscle.com\/the-two-cardinal-rules-of-crossfit\/\"},\"author\":{\"name\":\"Becca Borawski\",\"@id\":\"https:\/\/breakingmuscle.com\/#\/schema\/person\/2044fa47dc7716ce9f89d797d4577e48\"},\"headline\":\"The Two Cardinal Rules of CrossFit\",\"datePublished\":\"2012-10-11T10:00:00+00:00\",\"dateModified\":\"2021-11-22T06:03:59+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/breakingmuscle.com\/the-two-cardinal-rules-of-crossfit\/\"},\"wordCount\":957,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/breakingmuscle.com\/#organization\"},\"keywords\":[\"crossfit\"],\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/breakingmuscle.com\/the-two-cardinal-rules-of-crossfit\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/breakingmuscle.com\/the-two-cardinal-rules-of-crossfit\/\",\"url\":\"https:\/\/breakingmuscle.com\/the-two-cardinal-rules-of-crossfit\/\",\"name\":\"The Two Cardinal Rules of CrossFit - 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