Last Sunday, April 9th, seven of the Humble Beast Barbell Club (HBBC) members put on their singlets and threw up some big weights! The roster consisted of: Tiffany Klinger, Michael Lai, Noah Nichols, Johnny Lam, Matt Rothman, Jay G, and Coach MJ.
Due to the fact that I have my Master of Science degree in Human Movement (more specifically, strength and conditioning), I have to call a spade a spade, a lie a lie, and encouragement a mis-direction. I'm all for encouraging people to exercise! Yes, get your friends moving, but do not stop there! Do not simply encourage your friend who does not eat, to eat; take them to McDonald's and drop them off! Not all exercise is created equal, and too often people will reap the benefits of the initial workout regimented lifestyles. They will then become addicted to it and metaphorically overdose on it.
Since opening Humble Beast CrossFit, I’ve spoken to a few other gym owners, mostly because my local network of peers know that I'm one of the owners of Humble Beast CrossFit. Many ignorantly assume I'm the sole owner, but little do they know I represent less than half of the reason Humble Beast CrossFit is successful. That’s because my wife, business partner, and all around amazing human being would never for a second take the credit she rightfully deserves for the “success” of the gym. In speaking to these gym owners, I'm repeatedly asked the what, how, and why's in regards to growing our business. I hear owners talk about their clients as numbers rather than names. I hear them talk about their gyms with concerns to returns rather than continued investment. I’m constantly told we do things different, or even wrong.
With the new year comes an influx of new members and a variety of questions. We would like to address a few frequently asked questions to benefit our HB fam. Current members, please welcome any new faces and show them around if they look lost or have questions!
We ended the 2016 year with 21 polaroids on the goal board. The goals board contains photos of our members who have publicly proclaimed specific goals they were going to strive to achieve in 2016. Why did they feel the need to announce these goals publicly? Aside from Coach Jeff forcing them to: accountability.
When people come into Humble Beast CrossFit, whether they are members, interested members, drop-ins, or just visitors, they always stop t look at the goals board. A few things happen when people see the goals board. We have noticed that they 1. Make a connection between the member they see or know and the goal that member is striving to achieve, and 2. They find motivation to choose a goal of their own.
Many of you might avoid the goals board because you don't know how to go about “setting a goal.” Ask any coach, or even a member who has made a goal, to help you with yours!
Here are a couple of gym-related recommendations to help you find a goal:
The goal is to attend more often. Set a goal for how many times per week/month you would like to attend. For example, if your goal is to attend the Saturday WOD more, pick Saturdays to attend yoga, the WOD or both!
2. Body Composition
The goal here is to get an actual body composition evaluation and set your sights on a realistic body composition change. Stop letting the number on the scale or how your clothes fit be your goal or measurement. Truly learn to understand body composition.
The goal is to pick one or two areas of your strength that you would like to realistically improve. This is something the coaches can work with you on.
The goal is to learn that diet means structure, NOT restriction. Understand your nutrition better and set goals to cook for yourself, limit cheat/unhealthy meals.
These are just a few suggestions for goals. No matter what goal/s you decide to choose, document your decision and hold yourself and others accountable. Remember not to set your goals or expectations too high, or more importantly, too low! Your goals board picture and description can be taken before or after class with the coach, pending their availability. This blog post is a continuation of the December motivation and accountability post. Use the goals board for motivation and to help each other with accountability.
Please note that your goals do not have to be limited to the gym. Anything you want to achieve we are here as your gym family to help in any way we can!
Our Humble Beast 2017 goal is to fill the goals board by January 31st 2017!
As we get into the colder weather it's time to reiterate some of the gym's cleanliness/organization and policies.
We're heading into a busy season at the gym! Please do your best welcoming all the new faces to the gym. Remember, the flow of the gym is un-natural to new members, so please introduce yourself, say hi, and help them flow!
Due to class sizes, the need for coaches to set up, and gym etiquette, try to keep your arrival time NO MORE than 15 minutes before the start of your selected class time. This goes for morning class arrivals as well as people wanting to stretch/cardio/cool down after your class. Your class time is 1-hour in length, so please be respectful when using the gym afterwards. Ask a coach if you are allowed to "hang" around to stretch/cardio/cool down. On days we are using the machines, those are NOT good days to elect to do "extra" cardio after your class.
Showing Up Late
Please be on time to classes. It is taxing on the coaches to repeat everything and spend time catching up latecomers. The 15-minute policy also applies to being late for class. If you’re more than 15 minutes late, take the next class. If you’re less than 15 minutes late, you have to warm up and stretch on your own and fall into class without disruption. For yoga, it is very disruptive for latecomers to drop into the class. So, PLEASE BE ON TIME or even early. The door will be locked exactly at 10am when the class starts.
The cubbies are available for temporary storage. If you have made it a home for your six protein shakers, protein bag, oly shoes, socks (clean and dirty), and sweaty neoprene sleeves, PLEASE take inventory. Please invest in a brown paper bag, plastic bag, or re-usable gym bag. Use those bags to carry your gym gear to and from the gym. We get it, you come everyday, that’s cool, feel free to let certain items collect bacteria over night, but please at the least, take them home during the weekends. We will assess the cleanliness of the cubbies and dispose of anything “unsanitary.”
We are still ordering hundreds of Dixie cups per month. This is not a complaint from the operations department, but rather a wakeup call to you guys as athletes. At a staggering three ounces, you would need to consume 10+ of those little guys filled to the brim in order of obtain proper hydration before, during, and after your workout. Do yourself, Humble Beast, and the environment a favor and invest in a water bottle. Economically solutions such as recycling a regular 20 ounce bottle would work fine so long as it does not violate our cubby storage policy. ;) One pet-peeve of Coach Jeff's is using the fancy Olympic collar holders as cup holders. As the high quality Dixie cups start to sweat, the water absorbs into said metal and you can imagine the chemical reaction that occurs.
When showering, please remember to dry off IN the shower area. Try resisting dripping water all over the floor. If you forgetfully rinse the floor while showering or drying off, please do your best to let one of our staff members available aware so that we can clean up after you, or, if you have the time, do so yourself. ;) In case this doesn’t go without saying, let us suggest bringing your own towel when showering. Please refrain form using 5+ hand/sweat towels to accomplish said task. If the class is busy (mainly the evening classes), please shower swiftly to free up the bathroom space for the current class.
We have two chalk buckets in the gym and both buckets are meant to stay there. The chalk itself is meant to stay in the bucket! If you do end up making a mess, please clean it up.
We have several bottles of disinfectant wipes around the gym, including on the main room shelf and in the bathroom cabinets. Please use them if you have sweated all over a machine or made a mess in the bathroom.
Yoga & Mats
We repeat, the door will be locked at exactly 10am. Please arrive on time or up to 15 minutes early. As far as yoga mats, we have a limited number of mats so if you have one, we encourage you to bring your own and remember to take it home with you! For class WODs where you feel you need one, only use yoga mats for sit-ups IF (if and only if) you have an exposed back (ie. topless men and/or sports top wearing ladies). The yoga mats are not meant for, and were not built for mountain climbers, burpees, slam balls, etc.
Plates & Barbells
The plates and barbells are placed strategically for a reason, please return the plates and barbells back to the original storage location in which you removed them. Please try to treat the plates like you would treat something you care about.
Please take your time to read and re-read this post. The more we work as a team to follow these guidelines, the happier everyone will be in a clean and organized gym!