S.P.E.A.R. Class this Saturday for Fightclub class!

Reposting a message from Josh on the comments board about a mini-SPEAR class this weekend, just a basic intro.
All-
This weekend, Jonathan Berman, a SPEAR instructor, will be guest-teaching the Black Box Fight Club on Saturday, as we’re considering bringing him in this fall for a larger seminar, and want to see how we all like it.
SPEAR / Tony Blauer stuff has been all over crossfit.com. If you’ve missed the videos, please check these out so we can spend less time on the science and more on the hands-on drills:
Hicks Law
http://media.crossfit.com/cf-video/CrossFitBlauer_HicksLaw.wmv
http://media.crossfit.com/cf-video/CrossFitBlauer_HicksLaw.mov
Intro to the Flinch
http://media.crossfit.com/cf-video/CrossFitBlauer_Flinch&1st2secs.wmv
http://media.crossfit.com/cf-video/CrossFitBlauer_Flinch&1st2secs.mov
Protective and Tactical Responses
http://media.crossfit.com/cf-video/CrossFitBlauer_PrimalTactical.wmv
http://media.crossfit.com/cf-video/CrossFitBlauer_PrimalTactical.mov
SPEAR Is a Bridge to Your Next Move
http://media.crossfit.com/cf-video/CrossFitBlauer_SpearIsBridge.wmv
http://media.crossfit.com/cf-video/CrossFitBlauer_SpearIsBridge.mov
Train for the Ambush
http://media.crossfit.com/cf-video/CrossFitBlauer_Train4Ambush.wmv
http://media.crossfit.com/cf-video/CrossFitBlauer_Train4Ambush.mov
josh

Responses

  • http://www.gonzaleznj.blogspot.com juan g. ‘a true Roman’

    so there will be no actual spears?

  • http://self-aggrandizement.com josh

    Actually, I’ll be spending all night sharpening the ends of our PVC pipes.

  • Kevin

    32/M/72″/163
    195-205-210-215-220F-217-217
    Should have gone for 218 on my last set.
    First time benching in over 2 years. Felt good to do it again.

  • Leslie

    105-105-115-115-115-120-120
    Considering the fact that I wasn’t breathing properly (according to Wittenstein it was very lamaze like) AND I had my eyes closed for a good portion of the actual presses, I’m happy with the 120 :)

  • http://www.dammit.com dammit

    is someone going to be in the gym around 5:30? i wanna come in early and make up that ball-buster from yesterday before i bench.

  • Michael

    Hmm, according to Level 4 fitness, intermediate athelete should press 1xbw, advanced 1-1/4xbw, elite 1-1/2xbw.
    Seeing as I’ve dropped to about I’m going on record as saying my goal is 188. Hopefully I won’t decapitate myself in the process.
    Kudos Kevin, you did 1-1/3xbw, well on your way to Elite.

  • Michael

    I’ve noticed on some other affiliates, they do semi-privates (e.g. Level 4 does 3-person semi’s at $35 per person). This would make privates much more feasible for me, at least in terms of doing 2-3 per week consistently.
    Is that a possibility at CFNYC? Obviously, you’d need to line up 3 people with the same goals, but it might simultaneously help 2-3 people advance faster on their weaknesses, and increase revenues to the gym (it still works out to $100 per session).
    Just something to think about.

  • Dan

    As a Crossfitter back from the 5 Points Gym “until they kick us out” days, I’ve seen a lot of growth and changes in Crossfit NYC. We can all agree that we want the Box to not only survive but thrive. We have different opinions about how to accomplish this. The established membership needs the Box founders and the Box founders need the established membership. Through continued open discussion, we can make the Box the best gym in New York City.
    The key to any business or organization is to attract new business while retaining established
    business. The proposed plan of cutting evening WOD classes 50% ignores the needs of seasoned Crossfitters and will result in the loss of established membership.
    Like many Crossfit members, due to my 9am-5pm work schedule and lack of showers, the 7am and 12:30 classes aren’t an option for me thereby leaving me to the evening classes.
    When the Box opened in January, we offered a 7pm and 8 pm class. We quickly realized the need for an 8 pm class and not yet arisen and it was eliminated. As membership increased and the 7pm class grew too large, a 6pm class was added. Now we have reached saturation point with both the 6pm and 7pm WOD classes where some classes have exceeded 20 people. The need for more WOD classes is critical.
    The idea of running heats starting at 7:00 until everyone is finished will result in many members being at the Box for 2 hours (or more) to complete a WOD. Seasoned members will stop showing up when it takes 2 hours to do a 30 minute workout. Heats also diminishes the importance we should be placing on people’s personal time. Being at the Box pre or post a WOD should an option, not a requirement.
    Crossfit is a community. Crossfit is not, repeat NOT defined by your perfect form (or as in my case lack thereof) of a lift or movement. We are defined by our members– both new and old. We are passionate people with a passion for life, health and fitness. We come from all walks of life, ages, backgrounds and welcome new members with open arms into our community. By segregating the “new” from the “old” we ignore this vital component of Crossfit.
    Our seasoned veterans are generous with their knowledge and experience. New members need to see people our seasoned amazing athletes blast through a workout (or survive with grit and guile), and then watch those same athletes approach someone who cannot do a movement or lift and see them encouraging, teaching and supporting the new member to reach their next level. New members need to see the bodies of our veterans and be told by them, “6 months ago, I couldn’t do a pull up and now I can bang out 10 and I’ve lost 5% body fat following a Zone Diet.”
    What happens when these new members complete this “elements workshop?” They have to decide whether to join or not based upon other “elements” members, not our Crossfit veterans. Many, I suspect, will not join. The “elements” people need exposure to our seasoned athletes and let some of their passion and encouragement rub off on them. The Box’s members, as much as the training itself, will make new “elements workshop” people them join our gym.
    We need to start running this more like a gym collective. The side bar of this page reads: “CrossFitNYC is a gym collective, run by a growing team of certified CrossFit trainers.” The proposed segregation and WOD class elimination does not take this belief into account. There are many, many people who would gladly volunteer to run classes (myself included). With this in mind, we need tap this resource by add new classes, not take them away.
    My lofty proposal would be as follows:
    7am, 9:30 am 12:30 pm, 3pm,
    5;30pm , 6:30pm 7:30pm
    (The proposed 9:30 am class caters to the stay at home mom crowd or afternoon into evening workers)
    (The proposed 3pm class caters to the night working crowd where 12:30 may be too early)
    Each of these classes would be a WOD class. As with most things in life, you learn by doing. In Crossfit, you scale until one day, you no longer need to and you can write those glorious words (as prescribed) next to your name, time and/or weight lifted. We can spend the first 15 minutes of every class warming up and teaching the movement we are doing that day. Why teach a clean to a newbie when it may not be part of a WOD for 4 weeks? Teach what they need for the day they show up. If we need more time for a chipper type workout to teach movements, we can adapt.
    We can keep the first class free policy and then $25 per drop in until they join. We will increase membership following the above proposed path, thereby increasing our revenue. We can continue to offer and increase privates. More classes, more members, more revenue.
    Love what I’ve written, hate what I’ve written or be indifferent about what I’ve written as you see fit. If you are reading this, we have a common goal– we have a passion for Crossfit and a passion for the Box and want it to succeed.

  • Sean

    24/M/67″/145
    165-175-185-205-225F-215-225F

  • Alex

    Dan, well done! (tipping my hat)

  • michael

    i am looking for 2-3 other people to sign up for semi-private lessons 1 or more times per week with Keith. it would strictly be for form where I/we are weak so it is key we are all looking to improve the same areas. for me it is mostly shoulder based exercises that limit my form so i’d want to hit;
    core o-lifts (squats, push, clean, jerk, snatch)
    handstand push-ups
    skin the cats
    and maybe a little time each week improving kips
    semis are a fraction of the cost of privates (per person) with most (maybe more) of the benfits.
    if anyone is interested email me at;
    ms@connectioncafes.com

  • juan g.

    Getting the black box logistics squared away doesn’t have to be fun to be fun.
    Dan for president.

  • http://www.gonzaleznj.blogspot.com juan g.

    BENCH PRESS
    135,155,185,200,225F,205,215,225F
    i don’t remember the last time i did this.
    but i’m sure theres gotta to be PR in there, some where.

  • Hari

    There is no doubt that letting people do whatever they want, whenever they want, at any level they want, makes things more convenient. It also makes it intimidating for people who walk in off the street and into what appears to be chaos. I think very few CrossFit affiliates throw people off the street in with experienced members.
    (Yes, we can argue that people self-select themselves in or out and, and that is fine. But there is no reason to assume that only those who swim when thrown in the water are worthy of learning to swim.)
    The current setup requires instructors to slow down to guide new people while leaving everyone else on their own, further slowing the progress of the group. To make an analogy to academics, it is like running a seminar where anyone can show up without the prerequisite courses. It can be done, but it can’t be done well.
    I think this is a time when we need to decide whether we should take one step back, in order to take two ahead. I think the new approach makes sense. It will grow the membership, improve the bottom line, and allow for further growth.
    Black Box needs to make the transition from a freewheeling entrepreneurial startup to a business. All successful startups struggle with this transition (or they die). Invariably there is a sadness that the venture is losing some of its soul as it transitions to a more formal organization. This is the cost of growth and success. I consider it an extremely positive sign that Black Box is starting the process. It makes me much more confident of our long-term viability.

  • Hari

    155, 160(f), 157, 157, 158(f), 157, 157

  • Alex

    Good point Hari, but there is something to be said about working along side someone like you while you were learning to kip, or watching Justin trying to get his double unders done and cursing all the way last night or hear Damnit and Kevin cheer your name.

  • http://www.crossfitnyc.com Tyler Durden

    Great post Hari,
    Let’s please try to contain this debate in yesterdays comments so we can follow it more easily. As soon as I learn to use the internet, I’ll try to move it or maybe Hari can repost it there. Thanks.

  • sarena

    My pullup photos can be found here! Thanks for taking them Dan!
    http://flickr.com/photos/c1sarena/?saved=1

  • Allan E

    I have to say I agree strongly with Dan. And Hari. The way to make these viewpoints reconcile is to adopt a light touch in enforcement… there is nothing wrong with restructuring, but it would be wrong to enforce it too religiously for the reasons that Dan outlined. On the other hand we stand to gain the benefits outlined by Keith & Hari
    Failing “enforcement” we should settle for setting peoples expectations instead. Black-belt CrossFitters coming to a beginners class should be expected (and no doubt want) to help out. But they should also be allowed to WOD if there’s time/space
    And beginners dropping in on a WOD class should not expect high-touch coaching when 15 turbo CrossFitters are beasting through all the equipment like yesterday
    Finally if any class gets overly large (there’s always going to be a favorite day) we can have a pre-sign-up list (maybe on this site?). Signed up people get priority to complete WOD/whatever. People turning up late/on-spec also get to complete, but only if there’s time. “Imposters” (ie beginners in WOD classes, WODers in beginner classes) should also get bumped if the class is too large, but get to participate otherwise
    Surely this would be far less of a drain on peoples time and energy than increasing the number of classes and keeping tabs on who’s completed what elements?
    Anyway, just my tuppence worth. CrossFit is all about balance, right?

  • Allan E

    Btw I don’t want to knock the “Elements” idea — I think it makes a lot of sense, and I definitely intend to sign-up, not least to sort out my crippled back-squat & my grubby “cleans”
    But I would slightly resent the implicit “LOSER”/”TARD” label that I feel would come from being banned from WODs. I do a perfectly good job of sporting these labels myself thanks! Besides, like Dan said — it’s about the inspiration.
    One day I want to be saying “I was once a LOSER kid, just like you”, but for that the losers of the future *need* to be allowed into my exalted presence (then I’ll bench ‘em!)
    Inspirationally,
    Al

  • alex

    Turbo Crossfitter? Is that copyrighted? I love it!

  • Allan E

    One last thing — I didn’t mean to belabor Moon’s “loser” tatoo joke. It’s all about the scaling/incremental progress of course, and we’re all in this together.. RESPECT folks!
    Al (mayor of Loser-ville)

  • michelle

    Alex-u mean trademarked :)

  • alex

    yup thats what I meant. See what happens when work gets in the way of the internet. :)

  • Hari

    As Keith sugested, I copied my comment to yesterday’s post, and will respond there.

  • dan

    The “Dan” post above is me, Dan DeFilippi who has been at Crossfit since the 5 Points Gym days when some nights it was Josh and I alone mashing with “Fight Gone Bad”, “Diane” or “Fran.” We have grown considerably since then. I am the same Dan DeFilippi who used to main post back in the spring/early summer of 2006. (See the archives)
    I agree that instruction is vital and no one wants to have an injury happen. But this instruction must be an INCLUSIVE instruction, not a segregated instruction.
    The elements class plan seems to be a done deal. That being so, one evening WOD class cannot and will not work.
    Please, please, pretty please, with sugar on top,(to steal Keith’s line about keeping your heels down on squats) add another evening WOD class. I strongly push for a 5:30pm, 6:30pm and 7:30 pm classes where the 5:30 is a elements/intro class and the 6:30 and 7:30 are WOD classes. People will volunteer to run the extra WOD class (Again, myself included). Toy around with exact times as needed, but P L E A S E add another evening WOD class.

  • Hari

    Allan E,
    “I have to say I agree strongly with Dan. And Hari. The way to make these viewpoints reconcile is to adopt a light touch in enforcement… there is nothing wrong with restructuring, but it would be wrong to enforce it too religiously for the reasons that Dan outlined. On the other hand we stand to gain the benefits outlined by Keith & Hari”
    In business, this type of approach is often referred to as the “stuck in the middle strategy.” Technically, it is exactly what we are doing now.(Officially, there are distinct “On Ramp” and WOD classed each night, but we’ve taken a “light touch in enforcement.”)
    While this works for many of us, it is not optimal for the overall success of either the new members or the business.
    Finally, I would point out that the new approach is likely to increase revenue as well as the demand for personal training among the new members. At some point, Keith et al need to make a living, if this business is going to survive.

  • Michael

    Kudos to all of you who did the bench press, especially the 6:00 class I saw. I tried but the bench felt way off to me and it kept feeling like the left edge was falling under me so I stopped.
    On a good note: I *finally* got my 1 minute dip-hold which I’ve been trying for the past 6 weeks. Supposed to be a benchmark for something or another. Also did a 20-lb weighted vest dip.

  • rob

    Good job Michael. After recently learning how to kip, and subsequently getting hamburger hands, I know how good it feels to reach a benchmark. It must be even more satisfying with all the time and effort that you put into yours.

  • alex

    Check out this great video, its Sean Shreks workout. Sean is a MMA fighter.
    http://www.dailymotion.com/relevance/search/sean%2Bsherk/video/x2g5ns_sean-sherk-caveman-training

  • Sean

    So…the one and only WOD class tomorrow is at 11?

  • rob

    Sean,
    The new lineup starts in August so tomorrows WODs will be the same as they have been. 10am and 11am

  • Sean

    What is the WOD at the box today?

  • A2

    Crossfit Friends-
    I sat on my phone and because I’m a chubby girl like Keith said, it broke. I replaced it but now I have to collect the lost phone numbers.
    SO text me with your name and I’ll save the number or give them to me at the box. Thanks :)

  • Michael

    Damn the MMA workout looked like fun. Let’s add some of that for non-official WOD work.
    BTW thanks for setting up the Spear seminar, I liked a lot of it. Definitley into a seminar in the fall.

  • A2

    WHY DID MY POST DISAPPEAR?

  • alex

    That was a great preview class who knew my forearm was so strong. The WOD rocked! Man Over Board!!!! We kicked butt!

  • http://www.gonzaleznj.blogspot.com juan

    Very cool class, I hope we get to do some more drills like that next fight club.
    Learned some very cool things, plus I got to get punched in the face by Sunny for a whole hour. :) nice.

  • michelle

    what was wod???

  • http://www.gonzaleznj.blogspot.com juan

    i heard it was
    ‘man overboard’

  • alex

    similar to fight club we had stations
    1.situps 2. kettlebell swings 3. handstand pushups 4. good mornings 5. row 250
    what ever it took for the person on the rower to row 250 was your time doing your part of the station. so if I rowed 250 in 1:30 you had to do situps for 1:30.
    I think its my favorite WOD!

  • sarena

    Does anyone know if Sunday is 10 and 11 or are we already just at 1030 for Sun?

  • Brian D.

    FYI, if anyone’s interested, tomorrow morning I’m going to be at Pinetem Playground in Central Park at 9:30/10am (cuz it’s supposed to thunderstorm later) to do my own “WOD” you could say. If anyone’s interested you’re welcome to join. Bring water!

  • michelle

    Sarena if I read the thesis that has been written on the new schedule and proposed tweakings I don’t think the schedule changes until August

  • michael

    brian I.m in. I’ve been trying to get sunday pinetun myself for awhile. would love to do tabata sprints, maybe 1 milw (2x the great lawn), tabata pushups but thats just me.

  • michael

    10 would be best. btw brian. call if you need/want at 917 684 9226

  • Ewen

    Still away working on my flab-building skills. I have yet to determine the perfect combination of too much wine and too much rest, but I’ll be sure to post my findings here. :-|
    – Apparently we have Sarena to thank for our first C2! I may or may not be the Box’s most experienced rower, but I’ll be happy to give a few pointers to those willing to listen (major do-as-I-say-not-as-I-do factor notwithstanding). Let’s send some CFNYC’ers to the next Crash-B’s!
    -My two eurocents’ worth on class schedules is posted in the appropriate comments section.

  • Michael

    Hi Brian, in case you get this, I am passing on your WOD. Pulled something in the back of my knee doing GHDs. Totally into doing some weekly Pinetum Sprint based WODs though…

  • Brian D.

    It’s okay; this was a little last minute for everyone. I’m thinking of personally doing two days in the park and two days at the Box. I’ll post something this week as to when I’ll be in the park. It’ll be around noon because that’s when my class gets out.

  • sarena

    WOD 8:15
    DL w 115# (as per Mike)
    HSPU subbed to pushups w feet eleveated to sm box w 1 riser–approx 14″
    Down from 9:42 in Feb (sane DL weight and HSPU neg)

  • Hari

    Sunday WOD:
    9:48 Sub 185 DL, HSPU (est 3-4 inches from full range)

  • sarena

    I guess the practice at todays O lifting class will come in handy for tomorrow’s WOD! Great insight Keith!

  • A2

    Can we get a new post? These two are overloaded.

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