Imagine that you’ve been a student in a CrossFit or group training class for a while now. As these modes grow in popularity, you’ve noticed more and more strangers wandering into your gym. You’re happy to see them, of course; they keep the place in business. But transitioning a new person into an established community can often be difficult. What can you do to help make their transition as easy as possible, while meeting your own needs? And if you’re that new person, how do you make the situation as easy as possible for everyone? And if you’re the coach, how do you make sure the regulars are happy and the newbies are engaged and hooked? Below is a list of ideas with the reasoning behind each one.

But before we get there, let’s all agree on one thing: group training can never be perfect. There, I said it. I make my living off of group training classes, and I’m not ashamed to say the system is not perfect. Do I think it’s one of the best possible solutions considering money, time, enjoyment and other variables? Hell yes. But do I think it’s perfect? Nope. By realizing some of its imperfections, and then fighting the good fight towards peace and productivity, I think the everyday athlete can get a ton of value out of well-run group training classes.

Now let’s get on to that list. (Each idea is shared with the athlete; some of them include notes for the coach at the end.)

Keep a workout journal, and then actually stick to it.

Wanna be stronger? Move more weight than last time. Wanna be faster? Do things quicker than last time. (Excuse my gross oversimplification.) Don’t know what you did last time? Well there’s your problem. Keep track of your weights, times and scores, and then do what your coach says. If you’re hearing “Try to work up to a heavier weight than last time we were exposed to this movement,” then actually try to do what’s suggested.

Coaches: To keep an eye on your athletes’ progress, consider having them log their scores into an online application. Make it easy for them to track, too. (At the end of each workout, I email my athletes a picture of the whiteboard so they can input it into their journals.) To keep them accountable, consider a pop quiz. “You guys should have these numbers written down somewhere. Can you show them to me now?” No? 15 burpees, please.

Come prepared.

On day one, it’s okay to be wearing dress shoes. Everyone forgets their water bottle. It’s funny the first time you whine because you didn’t look at the blog to see what the workout was, and your coach won’t mind if you stop him after his introduction to say, “Wait a minute, I have to pee.” But come day two, all of the small flubs become pretty annoying. I don’t say they’re annoying because I hate n00bs. It’s actually more annoying for the athlete because without the basic infrastructure in place and secured, you’ll never have the productive, fun class you’re paying for.

Make your needs known

Is your knee aching from a weekend ski trip? Back bothering you from pushing it too hard on “Diane” last week? Did you rip your hands practicing kipping yesterday? Your coach is happy to help you scale and modify, if they know that’s what you need. Take a second to let them know while they refill their coffee cup before class, or as everyone is putting away their PVC pipes after the warm up.

Warm up what you need

A traditional warm-up starts generally, picks up the pace with some dynamic movement, and gets you ready for battle with specific focus. While the programming that follows is likely considering fine-tuned peaks and valleys that need to be respected, the warm-up is meant to do just that, warm up each individual athlete. A coach can write whatever he wants on the board, but he doesn’t know exactly what your body needs. Change up the reps a little bit, add in some extra mobility (this is particularly important, as mobility differs so much from individual to individual), and unless they are purposefully adding extra volume into the warm-up, make sure you’re not adhering to the advice of those terrible old t-shirts, “Our warm-up is your workout.” (Hasn’t everyone burned those by now?)

Ask questions

Is your coach Professor X? No? Then he probably can’t read your mind. Do you have a question that you think is dumb? If you’re following most of the advice shared here, it’s probably not dumb. And even more importantly, it’s likely that one of your newer classmates needs to know the answer even more than you do.

Coach: Make sure you’re inviting questions regularly. As new students are familiarizing themselves with your style, they may be hesitant to “bother you” by asking questions, so make sure they know it’s no bother at all; it’s what you’re getting paid to do!

Be a cheerleader

This advice came as a huge epiphany to me a couple of weeks ago. I was working out with a group, and thoroughly enjoying rooting on my fellow soldiers as we trudged through hell together. Why? Because I was in the moment of suck with them, and everything in my body was primed to “kick ass and take no prisoners.” This is rarely a feeling you’ll experience while coaching, and you probably shouldn’t, as your attention needs to be spent elsewhere--dealing with priorities such as safety, range of motion, and intensity. If you encourage your students to be their own cheerleaders, the action will come from a more honest and excited place, freeing you up to focus on the important things.

Coaches: Consider designing workouts that allow your athletes to be cheerleaders while also getting a workout. Some examples include team workouts and intervals with staggered rest periods.

Trust your coach

Make them earn your trust, but once they have, give it happily. This trust goes for the big rocks like programming and recovery, and also the small rocks like “Please hold off on setting up your bars for the conditioning” and “Let’s not do a toes to bar cash-out today.” You’re likely only focused on the day at hand due to all the other stressors in your life, whereas your coach is constantly considering the big picture, from next week to years down the road.

Give feedback, but don’t whine.

Things never get better if there’s not a constant flow of yays and nays, if many perspectives are not considered. Make certain your thoughts come in the form of “It’s been my experience that... and I think the group would benefit from...” Then be open to hearing out your coaches on the reason behind their decision-making. Sometimes there’s more to the picture than you’re privy to.

Coaches: Be addicted to constructive criticism. One of the most important facets of your career is elite communication, so make sure you give and receive well.

Respect everyone’s time

Don’t live in a bubble. Every move you make in an hour-long class eats away at that hour for everyone, not just you. Make sure you’re doing what you need to do in a timely manner, and be flexible in case things start to wander off the path.

Coaches: Tell your athletes what they need to know, and nothing more. Describing the journey of an entire class is going to leave folks confused and milling around at their heart’s desire. Write instructions on the whiteboard as to exactly what time your athletes need to switch from one thing to another. That way there are no surprises and no one gets the rug pulled out from beneath them when you say, “It’s time to move on.”

Learn the curriculum

Coaches are happy to review technique for the snatch with a PVC pipe. They are less happy to remind half their class every time what a snatch is. Get the basics down so you can move on to the fun stuff sooner rather than later.

Coaches: We all know you’ve spent hours on the internet researching everything exercise since 1996. Share some of the more helpful resources with your students; coaching nerds with good questions is a challenging and rewarding experience.

Form meaningful relationships with the other athletes

Working out with friends who want to challenge and encourage you daily, and will hold you accountable, is a lot more fun than pumping iron with strangers. Get to know the other people you see regularly on a level that’s a little deeper than, “What’s your Fran time?”

Form a productive relationship with the coach

Your coach doesn’t need to be your best friend, mom, pastor, counselor, alien overlord or dominatrix. Instead, he or she needs to be a classy conglomeration of all of these things. Give your coaches the respect they deserve, and the distance they desire, and let yourself learn from them everyday--I promise they’re doing the same thing.

Coach: Group training is strange in its ability to forge the most intense of relationships. The community and social aspect is vital. Just make sure you’ve drawn a clear line for yourself when it comes to these aspects. Do you see a relationship headed in the wrong direction? Consider pulling in your superior to douse the flame. And don’t make any small decisions that leave your stomach even the tiniest bit queasy. That’s your conscience talking to you.

Mind your manners

We get so caught up in other zone and hormonal surges that sometimes we forget not to be an asshole while working out. Don’t be an asshole while working out. Were you an asshole to a fellow athlete or coach? Apologize.

Tailor the programming to your needs

“Needs” here ranges from duh to a bit controversial. When should you tailor the program to your needs?

1. Scaling: “Hang snatch 5x3” isn’t super useful if you’re not comfortable in an overhead squat. Should you do hang power snatch or overhead squat, though? Bring your coach in on the conversation.

2. Contraindication: If you tweaked your back last week, it may not be the best time to do heavy clean deadlifts. Let your coach know what’s going on and have them help you assess your options.

3. Overexposure: Due to the way your schedule has fallen, have you done nothing but push presses over the past three weeks? Maybe your coach will deem it okay to perform horizontal rowing instead. Do make sure there’s not a method behind their push press madness, though.

Learn how to be helpful

Logistically speaking, this is pretty easy to feel out--do what your coach says, when they say it, and help others out when you have a free hand (even if you’re not their partner).

When it comes to coaching and cueing other athletes, it can be a little trickier. Some basic cues, derived from the objectives the coach laid forth at the beginning of class, are often great. More in-depth coaching may get you deep into territory that you’re not ready for. Firstly, you aren’t aware of the background of this athlete with the coach; perhaps they’re working on specific things and won’t be doing the same thing as everyone else for a while. And on the darker side of things, the coach is there to handle tricky and sticky situations involving athletes who have been struggling or underperforming for some time; you’re just there to get your pump on with some buddies. If you see an athlete having a rough day or who clearly needs some extra guidance, grab a coach; they’ll be happy to help.

Ask questions

Quick reminder here from a coach who is tired of trying to read minds. We, as coaches, want to be helpful. Your blank stares are rarely helpful. (I know it’s early, 6:15 AM class, and I love you dearly.)

Listen to your body

Good programming will include balls to walls weeks, deload weeks, and a steady build. But no group program is perfect for an entire group. You must become master of your own domain, learn to perceive the signals your body is sending you so that you know intimately when you can push it, and when you need to rock and roll at 80 percent. Confused or worried about an ache or pain? Ask your coach first, then a doctor if necessary.

Always cool down

If any part of a class is going to get abbreviated for any reason, it’s the cool down. Heading to the office with endorphins pumping and sweat dripping down your forehead is going to be uncomfortable and get your recovery off on the wrong foot. If your coach doesn’t have a chance to lead the cool down, take a couple minutes on your own to stretch, roll or just walk. You’ll feel much better all day because of it.

Coaches: Force yourself to constantly empathize with your students. Remember what it feels like to drudge through Karen or a run a 5k, then do your best to make your athletes comfortable when it’s time to be comfortable. Remember to pull back as much as you push, to build up three times as much as you put down.

Learn outside of class

You may not have all day to read up and watch videos on exercise, but you can always take some of your free time to learn more about the goals you’re pursuing. Take a few minutes to put your success in your own hands. You’ll enjoy classes more when you understand more of the why behind the what.

Blame yourself

Is your group training not going as well as you’d like? Blame yourself first. Figure out what you can do to make the experience better for yourself and your peers. Then if it becomes clear, after a period of self reflection and non-gossipy conversations with some of your trusted classmates, that there are variables outside of yourselves that need addressing, find the most productive way to alleviate the issue.

Coaches: Blame yourself first. Are your athletes not doing what you would like them to do? Maybe your communication isn’t up to snuff. Are you not seeing the results you’d like in your athletes? Perhaps there’s something missing from your programming or extracurricular advice. Has coaching grown stagnant and boring? Push yourself to learn more, and start to add to your bag of tricks so that you can be the positive force you want to be for more people.

Bottom Line

The range of ideas shared here is pretty large, so how do you begin to implement them in your classes as a coach or athlete? Athletes, decide to make one change every week, and purposefully repeat it so that it becomes a habit. Coaches, don’t be afraid to be didactic occasionally (especially if you tell good bad jokes.) Being independent in a group training session doesn’t come naturally to everyone, and I’d bet a few people aren’t going to read this article, so don’t hesitate to share and do what you do best: coach.