What to look for in a gym...

Some have asked what to look for in a CrossFit-style gym back in the states.  Here are my recommendations:

1.  A focus on STRENGTH.  The gym should have a dedicated strength component to their programming.  At least one heavy lift each session, or regular, dedicated strength days (like an alternating ME Black Box structure).

2.  QUALITY coaching.

Credentials
A lot of CrossFit gyms are run by really nice, enthusiastic, supportive coaches who, quite frankly, have almost no clue what they’re doing.  Many CrossFit coaches have no more than a Level 1 CrossFit certification.  While some of those coaches are outstanding (because of prior or continued education and experience), many are not.  Personally, I would look for a coach who has at least one of the following credentials in addition to a CF Level 1.  These are listed in ORDER OF SIGNIFICANCE (in my opinion):

a.  Certified Strength and Conditioning Specialist (aka, CSCS - a minimum requirement for any NCAA strength and conditioning coach)

b.  Starting Strength Coach (a certification offered by Mark Rippetoe, our strength guru)

c.  CrossFit HQ Trainer designation (this means that the individual teaches at CrossFit certification seminars)

d.  any USA Weightlifting certification (these guys know the Olympic lifts better than anyone)

e.  CrossFit Level 2

As a reference, M and I have (a) and (d), in addition to our CrossFit Level 1.  I will say this: CrossFit did NOT teach us how squat, deadlift, power clean, snatch, or bench press.  Nor did they teach us how to properly coach those lifts.  We learned the “slow lifts” – and how to coach them – from Mark Rippetoe (through watching videos), and we learned the Olympic lifts – and how to coach them – from Chad Vaughn and USA Weighlifting (and hours of watching videos on the web).

Attentiveness
Ask to participate in a free class.  Better, watch a class and observe the coaching from a detached perspective.  Is the coach attentive to everyone in the room?  What’s the coach-to-athlete ratio?  Are athletes actually being coached or just encouraged?  I.e., are form corrections being made?  Are you hearing good verbal cues?

Ability to Scale/Modify Appropriately
Good gyms will have "on-ramp" programs for introducing clients to proper movement form.  You all are beyond that at this point, but a good coach should know how to scale or modify things appropriately for you.  For example, here are a few movements that you're probably not ready for yet (though a skilled coach can work you through a gradual progression once you have the requisite strength), along the modifications we'd recommend:

• Handstand pushups:  Substitute another pushing movement, like pushpress or push-ups.  (Some might even suggest an elevated form of pushups, where your feet are up on a box, which is fine if they show you how.)
• Ring dips:  Dips are nothing more than a downward pushing movement.  The rings make regular dips even harder, by adding in a stabilization component and requiring serious shoulder strength.  Instead, do bench dips, or better yet, push-ups.  
• Muscle-ups:  These are for serious competitors only; it can really jack up your shoulders to try these when you're not ready.  A good coach might substitute a couple of movements like pull-ups/rows and push-ups.  

3.  A SCHEDULE that works for you.  Both time of day, but also days per week.  A lot of CrossFit gyms are set up for three days on, one day off programming.  Make sure that the gyms’s programming will work for you if you want to do MWF or T/TH/Sat.

We’re happy to check out the websites of gyms you’re considering.  If you need help anytime this summer or next year, just let us know!