Before you go buy fancy shoes
Now that you’re in a routine, here is some important information to make sure you’re getting the most out of your experience at CFP. This might feel a little like preschool orientation, but let’s lay it out there from the start so that we are all on the same page. We’d be willing to bet that there is something in here for everyone!
In this post, we will cover hand maintenance, shoes, chalk, tape, jump ropes, logging your workouts, and lost and found items.
HAND MAINTENANCE
It is important to take care of your hands because poorly maintained hands will interfere with your training. Most people experience a “rip” at some point in their CrossFit careers (when a callus is torn off your palm), but we can prevent them!
Here are some tips:
Use the proper grip for each piece of equipment. If you’re not sure, ask!
Wash your hands as soon as possible after a workout in which you used chalk. Follow washing with a good alcohol-free moisturizer.
Keep your hands hydrated – drink water, use lotion.
Use a pumice stone or callus shaver to sand, shave down, and smooth over calluses. We even have one at the gym that you can use! The goal is not to completely remove the callus but rather to shave off some of the tough skin.
Learn to love them and take care of your calluses! With proper love, care, and affection you too can have 100 pull-up-strong, blister-proof hands.
SHOES
The bottom line is that you don’t need a fancy new pair of kicks to workout at CFP. We encourage our athletes to workout in flat-soled shoes that do not provide stability, cushioning, or ankle support. Wearing a flat-soled shoe will improve body awareness and your ability to work as one coordinated unit. The technology in today’s running and athletic shoes stunts this development.
While there are CrossFit specific shoes including Reebok Nanos, Nike Metcons, and NoBull Trainers, any flat-soled shoe will work. A few great examples are skate shoes (DC, Vans, etc.), Converse (or a Chuck Taylor knock off), Innov8s, or a minimalist shoe.
CHALK
We use chalk to strengthen our connection from our hands to what we are trying to lift or grip. It is there to aid your performance, so use it. Chalk your hands in the bucket, please! A thorough dusting of your hands is plenty; do not try to cake it on. Some say that chalk is the magic fairy dust of CrossFit…
TAPE
Many of our athletes utilize athletic tape to protect a healing hand, to guard against irritated wrists while doing muscle-ups, or as a preventative measure before workouts with large numbers of pull-ups. Simply mummifying your hand will not deliver the needed results and is a waste of tape.
Tape is available at the gym. Please use it sparingly and clean up all tape afterward.
JUMP ROPES
We encourage all athletes to have a jump rope. You will see a couple different types of jump ropes at the gym. Alternatively, you can also purchase one at a sports store, although they may not carry the speed ropes. Speed ropes on X Training, Titan, or RX Smart Gear are all great options. Ask a coach if you need help choosing which roe to buy.
LOgging your workouts
We do post the workout of the day in SugarWOD by 7pm the evening before. Feel free to take a look so you know what you need to bring (e.g. a jacket or ear warmers for running on a cold morning or your jump rope for Annie).
After class, grab your phone, open up SugarWOD, scroll to the correct workout (don’t select At-Home on accident), and log your results by clicking on the pink button. It is important to note down any scaling that you did in the notes section. Data over a long period of time is how we know CrossFit works, so logging your score accurately is important!
LOST & FOUND
We do not allow athletes to store any items at the gym due to space. All bags, shoes, and belongings must travel to and from the shop with the athlete. All left items will be placed in the bottom portion of our check in area at the end of each day and you are free to take a look if you think you left something.
CFP is not responsible for any lost or stolen item. All lost and found items will be donated monthly.
