From figuring out how to differentiate between a 45-lb. bar, a 35-lb. bar and a 25 lb. bar, to knowing where we keep the DBs to understanding the difference between a power clean and a squat clean, there are certain things that will make your life a lot easier around here. I know you're paying US to coach YOU, but this doesn't mean you don't have a certain amount of responsibilities in this arrangement...
Everyone is allowed to make mistakes, and we expect rookies to make rookie mistakes, but if you're not a rookie and you watch this video and can't spot the mistakes, maybe, just maybe you're still making rookie mistakes that make us all a little crazy.
Top 7 Rookie Mistakes
The burpee ENDS with the jump:
While it's kind of cute and endearing when a newbie jumps at the start of the burpee, if you're still doing it a year into training with us, chances are you might get mocked a little bit (endearingly, but mocked, nonetheless). The burpee starts with throwing your body to the ground until your chest touches, and ends by extending your hips and jumping. It's just the way it is, kind of like how there's a right and wrong way to put the toilet paper on the roll.
The Wall Ball STARTS with a squat:
If I had a penny for how many times I've seen someone throw the ball at the start of the wall ball, I could pay my last year's income tax debt that's weighing heavy on me at the moment. The whole purpose of the movement is to generate power with your legs, via the squat, so the throw becomes easier. Without the squat, you don't got a wall ball, folks.
Tap dancing on the lifting platform:
Do you want to look cool when you squat? Start taking the bar off the rack, take just two small steps back, establish your position and begin to squat. Taking the bar off the rack and dancing around with a floppy core on the platform for 20 seconds makes you look less cool, FYI.
Lifting on weird angles:
Again, the platform is the designated area to lift. On a similar note, if you're the only one lifting on an obtuse angle facing a different direction than the rest of the group, something has gone awry.
Less is more:
Loading the bar is like money. You'd probably rather have a 10 dollar bill than five toonies jingling around in your wallet. This means if you can put on a higher denomination of weight on the bar, for example a 25 lb. plate instead of 15 lb. and 10 lb. plate, make the switch. This will stop you from loading your bar with all the small metal weights.
Honour personal space:
Safety first: Too often I see someone walk right in front or behind someone who is lifting. Be aware of your surroundings and remember to look left and right before you cross the street. Same goes for putting away your equipment: General awareness of where things go, and how they line up in relation to one another (such as the rowing machines) is generally appreciated.
Clips: The struggle is real:
OK, clips can be challenging sometimes, but it's time to man up and develop some grip strength! Manhandle those clips like you mean it and make sure you don't put them on backwards. If the smooth side of the slip isn't flush with the plate, then it's on backwards. Ask your coach for a clip putting on demo if you're still displaying signs of being clip challenged (watch the video for more).