Bedford Days: CrossFit & Barbells on the Waterfront, July 2nd


Behaviour, Expectations and Becoming An Athlete

Date Posted July 21 2016

I thought I would explain a few social behaviour I notice in our community in regard to classes and attendance and expections.


0 People Reserved - Class is cancelled automatically 2 hours before and the coach goes home.


1 Person Reserved - Class is put on. The coach is excited to work 1On1 with this athlete. Athlete cancels because he/she feels the coach doesn't want to spend time with 1 person. Coaches are passionate about coaching. They want to coach 1On1 more than anything. 1On1 is the coaches chance to get down to the very fine details and really influence an athletes training.


2 People Reserved. They both want to attend but both feel pretty guilt the class size is small and they think they cancel, the other will cancel and then the coach can go home. The coach is thinking "Great!" small class sizes are awesome, creating custom workouts is fun and the coach is looking forward to this.


3-4 People Reserved. Athletes are looking forward to spending time in small group setting and so is the coach!


5 - 10 People Reserved. Athletes are experience a limit in training as the coaches time is now quite divided but there is definitely many added benefits of training in small groups. People share knowledge, you feed off the energy that is in the room, there is more likely to be someone your fitness level you can keep pace with as motivation to push yourself a little harder.


11+ People Reserved. The coaches time is divide quite a bit. There is literally less than 6 minutes per athlete in a session. Typically those athletes who need more assistance in scaling based on skill or injury require more time than 6 minutes so athletes who are more experienced get even less attention even though their needs are no less important than new athletes, they are just understandable and willing to come back in for a second session or more sessions in the week to get what they need.


Points to take away and how to improve our community:


  1. Don't feel guilty about being the only athlete in a class, sign-up and go.
  2. Take advantage of small class sizes.
  3. Remind yourself of the benefits of larger class sizes.
  4. When class sizes are 11+ set up the expectation in your own mind that the coaches time is limited. That way you are not disappointed and you can create a plan to put in the time you need to progress (AKA - train more often).
  5. When class sizes are 11+ be a leader - if you are experienced, assist the coach by encouraging new people, sharing knowledge, assisting them with set-up, recording score, mobility and encourage/cheer/clap/yell to help motivate them to finish - be a team player.
  6. Last and probably the most important point is that this post is about behaviour and expectations and how to change them.  One thing I encounter a lot is the belief that starting something new like a fitness routine, utilizing a methodology like CrossFit, which obviously produces results (look at the top athletes in the box and how they have progressed in the last year) & showing up 3-5 hours a week is enough to accomplish your goals. Sometimes it is... often times I deal with or hear from frustrated people who don't look at the big picture.  Five hours a week is ONLY 3% OF YOUR WEEK. In that 3% how many people can honestly say they give it a 100% effort every single day, every single hour, every single second. The end result is that we are often trying to undo all of the negative things in our lives by working out 3-5 hours a week and expect spending 1-3% of our time doing so is going to have a major change on our bodies and minds.  Here is the answer. Invest more. Invest in yourself. Invest time, money and effort into a relationship with a coach.  Pay for and benefit of personal training opportunities we provide, like small classes and clinics (Allison Dubé's weightlifting clinic).  There are a number of coaches who would love to work 1On1 with athletes, myself included. We all have things like nutritional habits, mobility issues, weaknesses in certain lifts, problems with running and rowing technique and more. The reality is that while we will all improve generally in class by attending consistently we will never overcome our weaknesses without isolating them and working with a qualified coach 1On1.

Ask any good coach who their coach is... he/she will have an answer because, as coaches, we know we need them to progress and to learn how to coach. You're just working out until you have a coach. When you have a coach you have direction - then you are an athlete and athletes get results.


Coach Lynch, CF-L1 

NCCP Level 1 (On Journey)

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