Coaches Corner

CrossFit Longmont Matters Programing Auxiliary Behaviors


As a supplement to a recent CFL FB Blog on becoming a master I would like to share with you some human auxiliary behaviors that I believe to be the framework for success as a Masters CrossFit Athlete.  The following is my opinion. I state this opinion as a Marine with a degree in Exercise Physiology, NCAA Athlete, United States Olympic Committee Coach, CHSAA Coach, and over 13 years of experience in the Health and Fitness Field. Five of these years have been as your CrossFit Leader. Even though I proudly state all of that, I ultimately believe It is your responsibility as a CrossFit Masters Athlete to decide what’s right for you.


And that brings us to our first Master’s Programing Auxiliary behavior’s: 1. We started aging and dying as soon as we were born. As a human  you should understand the strengths and weaknesses of your age group.  As a CrossFit Masters Athlete you have the benefit of experience in decision making! How do you use your cognitive ability to further your CrossFit goals?

Lets Go Humanimals! You have the benefit of being a smart brained homosapien. Are you using critical thinking to decide on a Macro plan of CrossFit that is personalized to the human body you know and live in? Maybe you are or are not. It’s your choice but use your brain housing unit as your primary tool for physical action, and you will succeed as a CrossFit Masters Athlete.


Master’s Programing Auxiliary behavior# : 2. HIFM (High Intensity Functional Movement) includes all the wonderful human movements combined with limitless creativity and led by a CrossFit Certified Coach. We  will continue to follow the original CrossFit model. And of course this model emphasizes skill attainment before we increase intensity (Heavy loads and high Heart Rates).


Master’s Programing Auxiliary behavior: 3.  Executing CrossFit WODS at high intensity and RX is still encouraged throughout our time in the Master’s category. However it’s important to remember to make good choices and modify or scale if the body is calling for it that day.


Master’s Programing Auxiliary behavior: 4.  We place more of an emphasis on our training in the strength and skill components of our total exercise volume.  We take it a step further and began to value our skills more than “high intensity” and we start to realize what “relative intensity” means.


Master’s Programing Auxiliary behavior’s: 5. As CFL Master’s we are the stewards of CFL Culture and Community.  Humans naturally look to there seniors for guidance in behavior.  We set the good example of exercising as a CrossFit Masters Athlete, but we also take on the responsibility of promoting and being an example of all the CFL Auxiliary Behaviors/CrossFit Auxiliary behaviors that make up a CrossFit Community.  These behaviors include: Standing on line, HIFM, Salutate, Gratitude, pick up our toys…just to name a few.  Inshort; we cultivate a community where the CrossFit Method can flow freely and in a direction of positive growth for each individual Athlete!


Master’s Programing Auxiliary behavior’s: 6. We participate and/or volunteer at CFL events.  The original CrossFit methodology supports Athletes competing.  As a CFL Athlete you do it everytime you post your score on the whiteboard.  As a Coaching staff we encourage you to set the example as a Masters Athlete and compete or support in competitions at CFL or wherever our Athletes are in competition.


Master’s Programing Auxiliary behavior’s: 7. We participate in “Field day” activities and teach others to do the same.  “Field Day” is defined as any cleaning activities accomplished by one or more humans.  “Field day” goes beyond putting your own gear away, andextends even further than helping your fellow athletes put away their gear.  I believe it reaches all the way to the “untouchables”, but I do not expect any of you to help keep the toilets clean or take out the garbage.  What I am calling for specifically is to take the extra effort towards CFL achieving greatness, and break out a broom or washcloth and clean up after your fellow CFL Athlete, Athlete’s offspring or even the Canine.  Also understand that we make messes too and need someone to mop them up from time to time.


Master’s Programing Auxiliary behavior’s: 8. And Finally we seek out other vehicles of training to supplement us kicking ass in the daily WOD.  “Learn and play new sports” is an original CrossFit quote, from founder Greg Glassman.  This can be easy and fun; swimming, biking, jogging, endurance WODS, Barbell Club, Yoga and even medicine ball musical chairs all improve fitness and coordination.  We cannot support all forms of sport here at CFL but you should know as a CFL Athlete your all inclusive monthly fee include one extra BB Class per week and one Extra Yoga class per week.


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