Workout of the Day

I'm New Here


Not-so-hypothetical question: What if you’re the slowest mover in class? The weakest? The most unfamiliar or uncertain with the movements?

Frequently, new students express this concern. They’re afraid they’ll be “that guy/gal.” This sentiment is, in some respect, reasonable and true; but that’s exactly the point. If you’re new to all of this, why the hell should you expect to be anything but the slowest, weakest, and least physically trained person in class? That’s precisely why you’re here.

Unfortunately, this shame-driven fear holds people back, and even keeps some from starting at all. And, just because you’re no longer the new guy/gal doesn’t mean you’re immune from this way of thinking.

So whether it’s your first day training with us, or your thousandth, remember these three things:

1) Nobody cares. Everyone has been in the same position, and no one actually cares whether you’re a world-class performer or a complete amateur. Everyone’s here to learn, not try out for the NBA. Interested in earning respect? Enter humbly, have an open mind, apply yourself, and continue to show up. That will earn your peers’ respect more than any impressive numbers or party tricks.

2) You are at the epicenter of opportunity. Being new is precious and exciting. Your potential is unfathomably vast, and with some humility and effort (see above), you will find yourself developing in ways you couldn’t even imagine. Savor that, don’t run from it.

3) The only reason you have to be afraid is in your head. If I may take off the kid gloves for a moment and deliver something of a hard pill to swallow: if you’re all that worried about being the worst performer in class, it’s because you’re handing the wheel over to that whiny, self-centered, ego-based side of your personality that can’t stand seeing others succeed more than you, even if it’s undeserved. I want to emphasize: this piece of personality lives within all of us to some degree. It’s a matter of how much mic-time you give that voice. Acknowledge the feelings, and then recognize how unproductive and wasteful those feelings are and move on.

If you’ve never truly been “the new guy/gal,” I implore you to find an opportunity to do so and seize it. If you are “the new guy/gail,” I encourage you to embrace it and learn from it. If it’s been a long time since you’ve been “the new guy/gal,” I suggest you reflect to find ways to be “new” yourself, and to shepherd those who are in the “new guy/gal” hotseat.

Don’t forget, we’re all here for the same reason.

- PS


  • Squat clean - work up to a heavy single in 12 minutes


  • For time:

    • 15 squat cleans (185/125)


  • 3 rounds for quality:

    • 10 bent over barbell row

    • 20 romanian deadlifts