Turn Off the Clock: Why You Should Program Not For Time Work at CrossFit Gyms

In today’s article, we’re going to talk about how and why CFSBK regularly programs “Not For Time” (NFT) assistance work into our weekly group classes. The purpose of these segments is to supplement our primary lifts and conditioning tests, and also provide an opportunity to approach movements not typically seen in WODs and/or develop movements we typically see in timed formats.

Before getting into the details of NFT work, it’s worth noting what it is not. Our NFT assistance segments are not warm-ups and always happen after the primary lift for the day, usually instead of a traditional metcon. In a previous article, we talked about how we program standardized warm-ups, which unlike NFT work, require simpler movements that people can jump into cold or after some very basic movement prep. This is also not necessarily dedicated “skill work,” which would involve refining more complex motor patterns (such as taking 10 minutes to practice double unders or handstands). That being said, NFT does not exclude skill-based elements and they can easily be incorporated into NFT segments.

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How To Become a Grown-Up CrossFit Gym

I recently had a guy visit my gym who was part of a relatively new affiliate. He told me he was really impressed by all of CFSBK’s programs, staff members, and systems, and he kept comparing our gym to his relatively minimalist set-up. I was quick to tell him that things have not always been the way they are now. Our “Front Desk” used to be a pencil pouch with a note scribbled next to it that said, “Please leave $20!” and I used to be the only “Admin,” which meant people were lucky if I answered their email in under a week. Over the past seven years, our business has grown considerably and we’ve been able to expand our staff members, facility, and infrastructure. In today’s article, I want to share all the different professional roles we’ve created over the years at CFSBK. I hope this information gives you ideas and inspiration as you expand the size of your gym and the kinds of services you offer, or perhaps just reorganize who does what.

A caveat though: size doesn’t matter! It’s important to keep in mind that larger doesn’t always equal better, and a small affiliate should in no way be considered immature or under-realized. The point is to have enough people on-board so that you’re not burning the candle at both ends and can interact with your business the way you want to—not the way you have to. Defining roles and delegating responsibility allows more motivated and qualified people than yourself to take on what you’re incapable of or unmotivated to do, which inevitably benefits both you and everyone involved with your business.

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Why Are CrossFit Gyms So Expensive?

As 2014 has passed and everyone starts planning the 2015 version of themselves, an inevitable first step for many is researching and purchasing a gym membership. Whenever curious friends or family ask me how much my gym costs, their typical response is surprise at our $230 a month price tag (for 5 times a week). The next question is invariably, "Why are CrossFit gyms so much more expensive than regular gyms?"—which is a valid question if you’re comparing CrossFit affiliates to whatever’s considered standard for a “gym membership.” But the answer to that question requires assessing what you’re actually paying for—and the fact that while there are many similarities (a gym is, after all, mainly just a place where you work out), the range of services and support you get will vary greatly, and may ultimately determine whether you’re back to binge watching New Girl on Netflix instead of showing up to the gym on February 1.

In this article, we’ll discuss how the prices of traditional gyms versus CrossFit affiliates are set in the first place, and evaluate what’s included in any either membership using three straightforward criteria: facilities, training services, and atmosphere. We’ll inevitably have to make some generalizations and of course, I am openly attempting to build the case for the merits of CrossFit gyms, but by answering this question, I hope you’ll be able to better evaluate what’s important to you when choosing a gym and what you’re actually paying for.

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How To Get the Most Out of CrossFit Group Classes

By Noah Abbott, with an introduction by David Osorio

A professionally run CrossFit group class requires orchestrating a lot of moving parts. On ITA, we've talked about how and why coaches should use time stamps to organize classes, discussed how to intelligently organize lifting segments, and even described how introductions in group classes help facilitate a sense of community and set the tone for training. It is absolutely the responsibility of the coaches running each class to make sure things are clear, smooth, and safe for everyone. But group classes are also a dance of sorts, that require members to also hold up their end of the bargain by being prepared. In one of our previous articles, "A Letter to New CrossFitters: Good Training Habits," we discussed some fundamental and conceptual perspectives regarding how to get the most out of your overall CrossFit experience. In today's article, we're talking to athletes, about what you can do to be a proactive member of your affiliate and get more out of your CrossFit group classes—and win the admiration of your coaches in the process. Enjoy!

Fresh out of Foundations, the world of CrossFit can seem a bit overwhelming, full of jargon, percentages, and acronyms only a government employee could love. (“This is an AMRAP WOD of T2B and DUs!!!”) While things can seem to move pretty fast, there are some specific strategies and considerations that will make your daily hour of fitness better spent. Equally important, it will make for a more pleasant experience for your fellow members, and allow your coaches more time to spend doing what they love (yelling “Knees out!” for instance) and less time in an administrative or cat-shepherding function. To be fully awesome, do this: 

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STRONG Gym: Inside a Strength Training Gym

As told to Katharine Reece for Inside the Affiliate by Strong Gym co-owner, Matt Reynolds. 

Basic Statistics

Gym name: STRONG Gym

Location: Springfield, Missouri

Year started: July 2008

Estimated number of members: 900

Square footage: 14,000 square feet

Gym co-owners: Matt Reynolds, Paden Stringer, and William McNeely (read more about them here)

Number of full-time and part-time trainers: Four full-time staff who are also coaches, three full-time coaches, and three owners, who also coach 

ITA: Tell us the story about how your gym started. 

MR: After training out of my two-car garage from 2001 to 2008, our group of competitive powerlifters and Strongmen had outgrown the space. We weren’t a business, but rather a group of training partners. William McNeely and I opened STRONG Gym, in 2008, in a typical industrial space—10,000 square-foot warehouse with no heat, no A/C, no business plan, no insurance—and with no delusions of grandeur. We weren’t starting a business, we just wanted a place to train. And then people started showing up.

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How to Program Deadlifts at CrossFit Affiliates

A few weeks ago, I had the opportunity to visit another gym while on vacation. I was excited to go and especially since starting to write ITA, I've become even more curious about how other people run classes and write their programming. At this affiliate, the strength segment called for a 3RM deadlift, followed by 10RM deadlift. At the whiteboard review, there wasn't a lot of context provided for the less experienced athletes regarding how to organize their lifting to meet the two goals. Curious about the intention of the programming, I approached the coach and asked her three relatively basic questions: 1) Are these touch-and-go or dead start deadlifts; 2) How many attempts at the 3RM and 10RM are you expecting us to do; and 3) Do you have any guidance as to how to pick a 10RM weight based on the 3RM. In a noncommittal tone, she told me to do whatever I felt like doing since it wasn't specified.

Looking around the room, unable to turn off my coaching eye, people seemed to be just winging it, making multiple attempts at 3 and 10RMs, dropping the bar frequently, and some were losing their positioning from the accumulated fatigue. Without proper context and guidance, people were more or less left to their own devices to figure out the programming and a few were overextending themselves beyond what they could organize and handle. The coach was walking around trying to help people with fault corrections, but refining movement is only one part of what makes an effective and professional coach. Understanding the intention of your programming, communicating it effectively, and then being able to scale or modify based on what you see are equally important, and unfortunately were in short shift during this segment. 

I've wanted to write an article about programming deadlifts at CrossFit affiliates for a while and my experience at this gym brought it back to the forefront of my mind. Executed correctly, the deadlift is the most effective exercise for overloading hip extension and developing a strong and stable back. But done incorrectly or programmed haphazardly, the deadlift is an extremely effective way to fuck yourself or your members up. In today's article, we'll discuss how we program deadlifts at CFSBK for strength versus using them in metcons, and we’ll share some additional thoughts related to basic execution of the lift and context of usage.

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Collective Learning and CrossFit

Inside the Affiliate’s first birthday was yesterday, and I’m proud to say that we’ve written over 50 articles, with almost 200,000 pageviews. Writing this blog has helped me connect with people from all over the world and even refined how I approach practices at my own gym. I originally got into CrossFit back in 2005, and continue to be thankful for the huge network of people and training philosophy that CrossFit provided, both of which served as a jumping-off point for me to build a successful business. As I’ve mentioned before, I started ITA in large part because I want to give something back to the community and create the resource I would have wanted back when I was starting out. 

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How to Find the Balance Between Training and Exercise at CrossFit Affiliates

In a Huffington Post article at the beginning of 2014, noted strength coach and author Mark Rippetoe discussed the differences between training and exercise. Read the full article here, but in essence, Rippetoe says:

Training involves “directed physical stress,” and is “the process of going from where you are now to where you want to be later for the purpose of meeting a specific performance goal.”
“Exercise is physical activity performed for the effect it produces today—right now. Each workout is performed for the purpose of producing a stress that satisfies the immediate needs of the exerciser: burning some calories, getting hot, sweaty, and out of breath, pumping up the biceps, stretching—basically just punching the physical clock” (Practical Programming, 3rd Edition). 

While some debate ensued regarding other specifics in the article, the real value of this discussion, in my opinion, is the standardization of semantics when discussing the effectiveness of a program. These definitions are useful because most people have no idea what the difference is between training and exercise—and as an affiliate owner or coach, you need to be able to explain to your members why Barry’s Bootcamp or SoulCycle are not actually training.

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Own the Weight: Moving Beyond PR-Dominated Thought in CrossFit

By Noah Abbott

Originally published on CrossFit South Brooklyn's blog. 

A world-record mile. A half court shot to win a million bucks. A hit single that rules the airwaves for a month or two. Society has become more and more obsessed with the rare and extraordinary, celebrating and venerating the “once-in-a-lifetime” moment over the slow and steady grind of dogged hard work and incremental progress. Seen through this lens, greatness becomes a montage of single-frame snapshots instead of long form cinema verite. 

CrossFitters are not immune to this type of thinking. We celebrate PR’ed lifts and WODs, then cling to the numbers as though they are immutable testaments to our continued performance. This partially attributable to CrossFit’s complicated balance between training and sport.Singular numbers matter during competition, as they may be the difference between a win and a loss. They matter psychologically, as the tangible and obvious payoff from long hours of toil and sacrifice. However, confusing PRs with overall fitness, or becoming too reliant or attached to them, is folly. Consider this statement:

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
—Aristotle

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CrossFit Oahu: Inside a Hawaii Affiliate

As told to Katharine Reece for Inside the Affiliate by CrossFit Oahu owner, Bryant Powers. 

Basic Statistics

Gym name: CrossFit Oahu

Locations: 5 locations, in Honolulu, Kailua, Waipio, Kaneohe, and Pearl City

Affiliation year: 2006

Estimated number of members per location: 808… Not really. People come in and ask how many members we have, but that’s not really the right question. You get a lot of members by being good, sure, but you could also set up a system where there is no Elements class and people could join on contract like at a globo gym, and you could technically have 2,000 people. We have a lot of members, but I don’t like this metric as a measure for how good a gym is.

Square footage per location: Our main gym in Honolulu is almost 15,000 square feet (not including the upstairs); Kailua is 2,000; Waipio is 4,000; Kaneoat is 1,500; and Pearl City 4,500.

Gym owner's name: Bryant Powers

Number of full-time and part-time trainers: 10-12 fulltime and 20 part-time 

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