As my family was making its way from Colorado to Wisconsin we had an overnight in northern Kansas City, Missouri. There is a hotel in Liberty with a pretty solid water park inside of it that is included with your nights stay. When you have children that are 6 and 3 that is a HUGE win on a long road trip.
For a guy like myself I have to search for CrossFit boxes nearby. There were three or four boxes pretty close to the hotel, including CrossFit NKC which I visited a few years ago (and apparently didn’t review?!). However, this trip I needed as much time as possible to get the family to Wisconsin and the closest box was CrossFit Establish. In looking at their website and Facebook it looked like a solid place to train. It was.
I arrived early in the morning before most everyone else except the coach and owner. Both introduced themselves and made sure I felt like I was at home.
As I was stretching my shoulders because we were going to start with snatches I started to notice a trend in what the other athletes were doing as they slowly showed up for the early morning class…I realized that all of them were doing the same stretches. As more people kept arriving, and eventually doing the same pattern of stretches I initially thought that the box must have a basic set of stretching everyone does before class. The stretches were popular, yet effective stretches like the ever favorite couch stretch and some pigeon stretching. But then I noticed what looked like a warmup on the board, some of it in lingo I wasn’t familiar with. While I like to consider myself well versed in CrossFit lingo or exercise lingo in general I am always amazed how I run across terminology I don’t recognize all the time. Some gyms refer to things differently. Even things as common as PVC pass-throughs.
Anyway, I soon realized I wasn’t doing the prescribed warmup for the day. This was the one thing I didn’t like about Establish: they didn’t keep me informed on what I should be doing, class schedules, patterns, how it would be run, etc. When I have visitors attend one of my classes I make sure they know I will start the warmup and the class will warmup together, what to expect for the WOD, cool down, etc. In this case I had no idea what some of the movements were in the warmup or that it had even started. Thankfully I know what I like to do to get warmed up for snatches so it turned out OK, but for a newbie this could be a real turnoff. Continue reading