What rules do you live by?

The rules that you have are your values, and they guide your vision for how you want to live your life. This is the standard for you and the company you keep. The saying goes, you are the average of the five people you interact with the most.

Being able to dissect the vision and the values is vital to having that standard. How can you know what you need if you can’t define it and explain it? Quantifying and defining standards make progress easily measured and visible.

We pride ourselves as being more than just a fitness facility. We want to develop ourselves and athletes to be the best possible version, inside and out.

If you’re looking for people who have the same standard for life as you, look no further. Our “rules” are mapped out. They guide every decision we make. We aim to provide lifelong health and wellness for our athletes through safety, integrity and efficacy.

We, at Friction CrossFit, have defined our vision as lifelong health and wellness. We expand upon that phrase by adding, “through functional fitness and educated nutrition practices”.

We practice health and wellness through two progressive domains, fitness and nutrition. One should not exist without the other, because they are complimentary. The word progressive is used in conjunction because practice of both will trend our results upwards (if it’s done consistently). In layman’s terms, there is always room to grow in both fitness and nutrition. 

Let’s explore some possibilities.

An athlete is clearly the strongest person in the gym. That may mean that they aren’t the best at gymnastics and body weight control (getting upside down or hanging from the pullup rig). Or, a particular athlete has the fastest 5k run and can easily maneuver through bodyweight benchmarks like “Cindy”, that athlete probably isn’t clean & jerking over 315 pounds. If they are, they are the epitome of what CrossFit can do for human potential. 

Having the best clean & jerk and/or having the best 5k run can be based off of your athletic background as well.  It can also be based on how an athlete fuels themself nutritionally.

Nutrition is clearly related to performance and aesthetics. If anyone tells you it’s not, they haven’t reached their potential nor are they helping to get others to theirs. Now, we can debate the multitude of factors that determine someone’s strengths and weaknesses, but when it comes time for change and goal setting, nutrition and fitness are the main topics of discussion in a strategy or Intro session. Afterall, that is the sole reason they walked into our doors, to change their appearance, performance, and life. 

We ask that the change is for the better. Improvement in benchmarks, body composition, and personal character. Athletes’ benchmark numbers (WODs, barbell statistics, and gymnastics skill level) and body composition measurements differ by degree, not kind. Progress in the form of effort is a beautiful thing. 

When we dive into the second half of our mission, we find our values.

Firstly, it’s safety. In our sense, it is of programming and facility. In order to give our athlete’s the best results, they need to keep coming back. In order to keep coming back they need to one, not be injured and, two, held to a high standard of quality in their athletic movement.

Keeping athletes from being injured is quite easy, by not allowing anyone to do something that they’re not ready to do. Every coach should have a relationship with the athlete in their class/session that allows them to have an open conversation about capabilities and limitations, regardless of how long they’ve been exercising or practicing CrossFit.

We have standards that we keep in regards to progression into advanced movements (i.e. 15-20 low ring rows should be done before a strict pullup, 2-3 strict pullups before kipping pullups to ensure proper shoulder girdle strength to support the load of your bodyweight, the list goes on and on).

Even when we first sign an athlete for a membership, we take them through a physical activity readiness questionnaire (PAR-Q). This ensures that they are physically ready and have notified us of any injury they might have.

Secondly, integrity. We look at it through both exercise and nutrition prescription.

When a potential new athlete walks in our door, it’s our duty to make sure that we do what’s best for them. What’s best for them falls into one of our four core services, which are: personal training, group training (CrossFit), clubs, and nutrition. Although we have four services, they can be divided into two avenues, fitness and nutrition.

Take this for example, if Joe walks in and has never done CrossFit before, but he saw the Games on TV and wants to give it a shot, it would be in his best interest (and our coaches for that matter) to take him through an Intro meeting. During this Intro, we would dig to the root of Joe’s curiosity about us and discover his goals. Now, his goals should be what we call “SMART”; specific, measurable, attainable, timely, and realistic. These SMART goals will guide the athlete’s fitness journey, and also allow us to maximize our services for you. 

Once Joe has done an Intro, we would most likely guide him through our Level Up course. The Level Up serves as our time to work 1-on-1 with Joe on the foundations of CrossFit movement. That way, Joe understands what our coaches are talking about in a group training class and he doesn’t need 10 minutes during class time to be taught what an air squat is while the rest of the class is waiting.

If this situation were to occur, it wouldn’t be Joe’s fault, it would be ours. We didn’t do what was best for Joe to set him up for future success. 

Fast forward, let’s say Joe is 6 months into CrossFit, attending roughly 3 classes a week, and he is seeing a plateau in his weight loss. We meet with Joe for a strategy session to flesh out a plan of action for his (SMART) goal of losing 20 pounds. We talk about nutrition and how Joe has no clue on what sources of protein are best or how many calories he’s taking in over the course of a day.

Again, not his fault. We now have the wonderful opportunity to offer our nutrition services to teach him the basics of proper nutrition. Once he knows the basics, we can see him flourish and work towards losing the weight he wants to in order to better his health and life. We now have him on the right path to his goal. 

Finally, our last value is efficacy.

This is indicative of the “T” in SMART goals, “timely”. The question we ask ourselves is, “is this athlete getting the correct results that they need in a realistic time frame?”

For example, if Susie wants to lose 20 pounds because she wants to fit into a dress that she has to wear for her daughter’s wedding in two weeks, there’s not a lot we can do. Anything that we can do in that time frame, probably won’t fall into our value of integrity. Afterall, we want sustainable results that will help Susie through her entire life, not just the next two weeks.

In a more broad context, our group training and 1-on-1 exercise programs need to be effective, or else why are we putting in so much computer work every week to program workouts that don’t get us fitter. Every workout we do, whether it be group or individual, has a purpose. As staff, we have weekly meetings to develop our knowledge of exercise science and coaching skills, all for the athletes. Our work is defined by the athlete’s success. 

Our mission here hasn’t changed since our start in 2014, and it won’t change. We’ve seen results from athletes. All we want to do is help, all you have to do is show up. Progress in the form of effort. 


See you at the box,

Coach Mike

Try Friction CrossFit Yourself


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