Even though the Meltdown had to be postponed, we still get the chance to hang out and compete as a Fit Fam!  Saturday will be out in house, partner throw down; the perfect chance to introduce yourself or a friend to the world of competition.  There is sure to be alot of cheering going on!  That support is a large piece of what makes Crossfit different from Bootcamp and Zumba.

As a teammate or spectator, what you say is going to be important to the people who hear you.  Even in the class setting, words are sometimes to only thing that drives us to the end.



“You got this”

“Crush it!” “Kill it!”

“Don’t stop! You’re almost done!”

These phrases and others are meant to keep people going when then are on the brink of quitting and sometimes a loud “Stand it up!” is all it takes.  In other situations, people might need more direction to keep them focused.  Personally, I know that if you tell me to do 50 wall balls unbroken in the heat of the moment, I will most likely do 50 unbroken wall balls or “die” trying because you told me to.  For me, a “keep going” doesn’t always work because its not a specific goal or cue.

Cuing and mid-WOD goal setting it s great way to keep your teammates going and focused on something other than that suck they are experiencing.  By providing specific feedback you’ve given your teammate something to improve upon in that very moment to succeed.  By setting a mid-WOD goal, you’ve provided a light at the end of the tunnel, something for your teammate to drive towards in an effort not to disappoint you.

And you don’t have to be a coach to drop a few simple cues on your buddies.  You work out with them frequently and probably know what they struggle with.  Pay attention to what each other is working on!

Ok so, here are a few things you can look for on comp day, or any training day to help keep your team focused.

“Heels planet.”  Rolling on to the toes during an squat or thruster will make thing difficult.  If you see it happening, yell “heels” and keep your partner grounded.

“Squeeze the glutes!”  Any time there is an arching ion the back during some overhead, a quick cheek-check can help put the body back inline

“Elbows up!” If you see the elbows dipping below the bar in a front squat, the quick cue will remind them to drive them higher and not dump the bar.

“Head through the window”.  During pull ups or toes to bar, the fluidity of the kip partially depended on if you are popping your head through your arms are not.  If you don’t see it happening, remind them to try and generate more power.  This can also be used in over head work too.

Other things you can say to help your buddy along are countdowns to resume activity when the put the bar down.  A simple 5-4-3-2-1 can be more effective than a “pick up the bar” because, OK I will pick it up…. in 30 seconds when I can remember my name again!

Interestingly enough, the same thing can be used with double under.  Sometimes going right into them with you are fatigued cause more trip ups than necessary.  Taking an extra second might actually create longer sets!  It’s a good reminder to through out there.

There are some many things you can say to keep on track.  Before you get into the game, talk to each other about what cues you will need of when will you need a countdown.  It’s important to talk to each other about what you will want to hear from each other on throw down or comp day.  Some people just want to be left alone and not hear their name once because it throws them off!  Just remember that the words you use can have a powerful effect on the outcome = )