SCALING OPTIONS for today's workout, courtesy of the CrossFit/Brand X forums:

Big Dawgs:
as Rx’d

Pack:
Five rounds for time of:
15 Inverted Burpees
15 Pull-ups
15 Burpees

Puppies:
Three rounds for time of:
15 Inverted Burpees
15 Pull-ups
15 Burpees

Buttercups:
Three rounds for time of:
5 Inverted Burpees
10 Pull-ups
15 Burpees

* If you cannot do pull ups, do beginner pull ups or jumping pull ups.
** If you cannot get inverted and hold yourself in a handstand you should use today to work on that. Rock up squats are a partial sub for this movement, handstand push up progressions can be used as well.

S/Fi

Just when I thought I was out... they pull me back in.

Being down 115 pull-ups seemed like a good reason to call it quits on that dumb-ass pull-up challenge. But "thanks" to today's WOD, I'm back on track.

As R'xd, C2B pull-ups in sets of 5, unreasonably worried about tearing up my hands

55:32

I think getting a better (bigger) space and showers is a great first step toward attracting more members. Further down the road, adding some specialized training (either through structured classes or by setting aside space
and equipment) might be a way to attract/bring back some members. By specialized training I don't mean sports-specific, unless you have several people interested in the same sport, but rather CF modified for Oly/powerlifting, martial arts or CFE, for example.
In short, once all the bases are covered for "basic" CF, it could be time to add on some CF+.

Increasing memberships?

Foot traffic outside is ridiculous. Every WOD I come to I there are several people who peak their heads in and are clearly interested.

Personally I'd have a coach approach them immediately and politely "urge" them to try a free class.

This is what we/I did at CFBC, but our organization was a little different (one free private lesson followed by 10 private "elements" classes, then WOD classes). Having said that I signed up a sh*t load of people this way! Just have to smile :)

I always try to go outside and tell people they should give it a shot, but I'm not an employee and don't have the ability to close.

Oh yeah, first 7am class, brutal WOD coming off a two week hiatus due to cold:

47:36

Just back from the Running Cert in Topsfield Mass. Had a good time and Zach managed to make it as well.

It was my first cert and it was cool to see another CF gym (and get the related envy for a place that has space, lots of equipment and toys). Learned a lot, including the POSE technique, which still feels weird. The best part of the cert for me was learning about the difference in run programming that goes into the Crossfit Endurance website and how to tailor that to what an athlete needs depending on skill level, athletic capability and sport. Cool stuff.

Also got to see Brian H., a (sorta former) Black boxer.

I would recommend this to anyone looking at making the run portion of the WoDs easier and faster and any endurance atheletes out there wanting to incorporate sport specific training into their CF workout schedule.

I think we should emphasize the quality of coaching, workout experience and the results to justify the monthly membership cost (especially in the current economic environment) and attract more members.

Coaching: this should not stop after Elements. And the Coach should really run the show (i.e. class). Military style almost. Xfit is not an open gym but coached workouts. Each class should be structured and include warm-up, WOD and if there's some time left (assuming a 1-hour class time) some kind of skill drills (could be either strength, flexibility, form, cool down, etc....). I don't think doing Linda or Lynne or whatever other WOD in a record time matters if you are not using proper technique.

Results: this is going to sound stupid to some people, while some people work out for health, most do to look better. I do to a certain extent. Truth is, most of our members are in great shape and look fantastic. They are your best USP (Unique Selling Point/Proposal - jeez I did not an MBA for nothing). So why not feature them on the website (video, pics, before/after). You can then market Crossfit to people tired to working out on their own and who never got results and people who want to cut on private coaching in a globo gym.

Finally, let's not forget something unique at Crossfit, the work-out experience. Group-based, fun, diverse, intense. You workout with people of all fitness levels which motivates you to push yourseld beyond your normal limits.

That's it. Just my thoughts and ideas.

I've noticed that certain affiliates offer "OLY" classes at least a few times a week. I think once a week would be beneficial. Just a thought.

fix the site to properly display the left pane with internet explorer. at work it doesn't load properly for me.

excited to do tonight's workout!

I've mentioned this before... so it's probably redundant. But, you can order a media list from Cision (www.us.cision.com) and pitch some local media to expand upon the word of mouth. I'd be happy to help, but I lost my access to media databases at the beginning of October so I'm pretty useless.
(In order to capitalize on New Years stories and Resolution minded membership purchases, it would have to be started really soon, as there is usually a lead time depending on what you're pitching.)

Also - I have not been able to get my friends to a free beginner's class in Manhattan because (on weekends) 10AM is too early for them. Maybe moving the free class back a little would get more people in.

Another idea while I am digesting my lunch. The Blackbox should target WOMEN. I think presently you can count the number of female members on the fingers of one hand.

Since I'm far from being an expert in women's psychology, I leave it to you ladies (Allison, Jessica, Michelle, Staci,etc) to come up with ideas to increase female headcount.

Fred,

IIRC, the first thing we need to do is to rename the workouts to please the chicks.

Jessica
In the meantime, bring your friends to BBB. We like to sleep in at Williamsburg. I believe it's because some of the trainers tend to party too hard on Friday and Saturday night...
(Not me. I don't drink.)

"I like the idea of 6 6:30 and 7:30 but why eliminate the 7pm class? A class every half hour from 6 to 7:30 seems like a great option. This way, every 30 minutes starts a new class." (Dan Def)

"A 7:00 would be nice as well." (Jim)

"I have not been able to get my friends to a free beginner's class in Manhattan because (on weekends) 10AM is too early for them. Maybe moving the free class back a little would get more people in." (Jessica)

Having initially settled on 6:00 PM, 6:30 PM, and 7:30 PM for weeknight WOD's, we are now reserving the 7:00 PM slot for Elements on Monday-Thursday and Tuesday-Friday, plus a Wednesday Beginners' Class. By having 7:00 PM Beginners' and Elements Classes we will also enable participants to see 6:30 PM and 7:30 PM WOD's going on at the same time.

49 minutes as rx'd

Today's WOD was awful. Just sayin'. 31:11 for 3 rounds of 15, bastardized version of the inverted burpee, black band for PU.

In regards to scheduling in the new space: Is there any chance of a 3 or 4 pm WOD? As I don't live in the city and have a fairly long commute home, I don't stay past 6 pm unless I'm working....

this wod was awful/fun
capped at 50min
only got 4 rounds (+3 inverted burpees)

I'd like to second Juan's commentary. This WOD kicked my ass hard. I really enjoyed the inverted burpees but my knee wasn't cooperating fully with the movement and it made it very hard to keep a rhythm.

3 rounds of 25 each - 32 something minutes

In other news, Kevin is a freakin BEAST.

As a female that is not currently a member, Crossfit is intimidating.
I finally signed up for Elements and now I am trying to convince myself to join Crossfit. I think it needs to be made clear that you can scale workouts and there will be a trainer at every class to help you with this.
Have there ever been any discussions on getting an all female class together, at least to get them in the door and see what Crossfit is about? If each person gets one female willing to try, lets say 4 free classes over a two week span, I think females will find the program much more approachable, the workouts will seem more attainable, and the monthly price tag worth it.

Awesome turnout for the 1230 class!! Great crew and even better to be back!! Been at BBB a lot lately.
Thanks for the kind words Lt. Gabe.
This one took me back to being a kid playing on the monkey bars. Dare I say I enjoyed the inverted burpees?(!)

Unfortunately wear and tear caught up with me as my knee started acting up again after the WOD.

37:51 as rx'd

By the way Gillian was done so fast(30:41 as rx'd I believe) that I didn't even see or hear her. I think she's a ninja.Great work Gillian!!

As to the female contingent at CFNYC, there have been several of us that were regular members that left for one reason or another. As for me personally, I was quite an active member but left to pursue other interests, as in solely Olifting with coaching coming from USAW coaches. I had competed in 2 meets and got medals both times. As I cannot lift now, I am helping out at meets, loading etc.

As I alluded to in the previous paragraph, I am a bit sidelined due to a nagging shoulder injury and have all the toys I need at home and at the gym I work at, to continue to play as I desire.

Glad to see the new space happening. best of luck and I will try to stop by and visit sometime!! Oh and I want to add, I made many friends through CrossFit and continue to relish my days at CFNYC!! Thanks all....

I think a good way to increase membership is to allow members infrequent "guest passes" for friends to non-technical regular WODS. I have some friends that are interested in crossfit and would come with me, but until now our options were 10am weekend class, or I show them a standard WOD at their own gym. Both of those are inconvenient enough that they haven't happened yet. Perhaps the Wed 7PM beginner class will solve this problem though.

Also, can you refresh our memory on the policy for pausing memberships? I would buy a 6 month pass, but recently started a new job that has the potential for me to be put on an out of town project. Also, I'm not yet sure whether I will consistently be out of the office to be able to make the 7:30 class.

honestly Fred- not one of my friends will actually come to do it. they are always asking how do i stay so fit-their husbands laugh that I could kick their asses but when push comes to shove the over 35 crowd on the upper east or upper west with kids just is not going for something that seems "crazy" when they could spend a fortune and have a trainer 5 days a week tell them how great they are doing. The like to spin and always have some back ailment. or they run or play tennis. they just dont seem interested in schlepping to an area that isnt "nice" to do a workout that sounds crazy. People get very set in their ways and are pretty spoile dup here. So my demographic seems fairly out of reach in manhattan. And i think this is unique to Manhattan. I think in the suburbs of NJ you would get a lot of moms trying to get fit this way. We met the guy who runs crossfit greyskull (is that it hari?) and he hasa ton of moms working out of his garage and they have to come 2 to three times a week. Its all women. I am absolutely an exception to the rule at least in my peer group in this city. I have had two or three friends com in for a beginners class but while they liked it they said it was just too overhwelming and couldnt imagine keeping it up. Its a huge thing to commit to this. And I was so scared when I started. I could barely do a knee pushup. But I am an addictive personality. So I kept coming because I was amazed at how I thought i was in such great shape and I sucked so bad.
I wish I knew the answer.

How many women go through elements but do not stay on?

RX'd
59:30
Actually did the inverted burpees without cheating. Did not have to use hands to get up in standing position before handstand wich surprised me. This one took a lot out of me.

Nice to see a new space coming, and nice to see the ideas people have here. However, I suggest that you waste no more time on when to run classes or how to get the word out. These are worthwhile, but you have a far more severe problem. You have lost the confidence and loyalty of a huge base of your membership. Some of this was out of your control, but much of it was not.

Before you approach us with the begging bowl, it would be wise to keep in mind that you're running a business and we're paying for a service. That means we expect adequate value for our money. In addition to the coaching, that means we expect a place that is fully equipped. That includes dumbbells, an adequate number of rowers, pull up bars that don't shimmy all over town, a bench and a rack for bench presses that work and are safe, a sufficient number of good quality GHD machines, and so on. That means that someone takes responsibility for the space being clean at all times when a workout is not in progress. How many people have seen the various stages of the Black Box pig sty and never come back? Cleaning that place will be worth any number of ads you could take out.

I could go on, but the Black Box brain trust needs to understand one simple fact: You have trespassed all over the patience of many of your clients, and you need to win us back. We want to come back; stop giving us reasons to stay away. This is a nice start, now keep courting us if you want us back.

oi, your on the right track. A frank conversation with long time current and past members may be in order here first.

- Cleanliness. the simple fact is the box needs cleaned constantly, several times per day, continually on going throughout the day. This is done at every other affiliate, and this example was set by CFHQ. The trash and clutter is one thing, the equipment also needs cleaned, repaired and maintained regularly.

- More Equipment (more plates & bars, more tightly run on time classes, benches, more GHD's, more kettlebells) Overall equip the box to meet the normal demands of daily wods, based on the daily class size.

- can we drop weight at the new location?

CrossFit is different; boxes are notoriously spartan, and therein lies the appeal. I train at an affiliate that doesn't even have four walls. We have a block of pullup bars (that move all over the place), and a shipping container filled with donated gear. Its the people that make a CrossFit gym successful, not the four walls, floor or amount of equipment. The trainers provide the spark but the members supply the energy. From what I've seen, there's no lack of that at CFNYC. I've been to a ton of affiliates, and all of them have either modeled their businesses and setups on CFNYC, or are so excited to have someone who's been involved there in their box.

If you're part of the crowd that thinks the wonderful staff here has trespassed on your patience, I feel badly for you. There's a reason why I go out of my way ( commutes about an hour everytime I come in to the box, not including the fact that I live in Virginia) to be a part of this awesome gym. Its because I get to sweat, push myself and even bleed (usually from my hands) with people who give a shit about each other's progress. CrossFit always screamed "Prove it" to me in a loud, expectant voice. Maybe thats why I've given so much of myself and gained so much in return. CrossFit became a way of life for me; while I don't live and die by the PRs I set or fail to set, I get a special kind of adrenaline rush when I walk into a box for a WOD. For all of you who feel like the above poster, oi, maybe you should reevaluate what CrossFit means to you. For those who belong to the hardcore camp, and don't care if there are fresh towels waiting for you at the front desk, I'll see you tomorrow at lunch.

Well said Gabe. I do like fresh towels though. I also like using one to towel off after a workout, after a shower, and also one to step on while I change in front of my locker. Also, will there be a eucalyptus steam room?

Great post, Lt Gabe. I completely agree. That "spartan appeal" is what attracted me to CrossFit in the first place. Granted, I've only been doing CrossFit for 4 months or so, but I've seen more progress in that time than I have in a year at my old gym. I've never been stronger, faster, or fitter than I am right now. I credit some of that to our CFNYC coaches, some of it to the encouragement I get from my fellow CrossFitters, and the rest, well, to me.

I've always been tired of regular gyms...where no one says a word to each other and the dumbbells smell like chlorine. That's why I'm consistently impressed with the people at CFNYC. It's amazing every time I see the group applaud and cheer someone on as they tough it through a workout.

You're right, we are paying for a service. We're paying to get pushed a little farther, to be instructed on what perfect form is, and to be shown what we're capable of. I'm confident that's what we get.

So, I'll take a bucket full of chalk and two boxes shaped in a figure 8 to do bench presses any day of the week.

Lt. Gabe: These sorts of internet exchanges are pointless 99% of the time, but I’ll give it a go. I completely and whole heartedly agree about the Crossfit community. I love the way people encourage each other to be their best, and I love that these gyms are, in fact, different. I’m genuinely thrilled to see your enthusiasm and that at long last, if you’re at all like me, you found something that really seemed to work, and moreover seemed to fit.

But (and you knew a but was coming), your heartfelt paean to the virtues of Crossfit, as stirring as it is, sort of unfairly misses my point. It’s a simple one. Crossfit gyms ask for our money. In this they offer a value proposition to us. As customers we have the right, and the duty to ask if they are meeting that responsibility. When I say you’re being unfair, I’m referring specifically to your suggestion that I want towels at the door, thus making me somehow, not hardcore. Come on. Perhaps I failed in making my point clear, and if so, I apologize for my lack. Crossfit gyms are indeed Spartan, but there is still (usually) a base level of equipment that should be on hand. Specifically, enough equipment for the supported class size to be able to do the workout. That’s all I’m asking for. I don’t think that makes anyone not hardcore, or unable to appreciate Crossfit. I hope you agree. I don’t think we’re too far apart in what we appreciate about Crossfit. And I seriously commend you guys in Virginia for making it work with so little. But this is an affiliate that aspires to hold certifications, and aspires to grow its base to pay for the extremely high cost of doing business in NYC. My suggestions are purely along business lines.

As for my cleanliness comments, I personally don’t care: I’ll work out in the dirt. But I have no doubt that having a gym that is not clean turns people away. Further, I’ve never used a shower at any gym, nor been supplied a towel at any time. Again, not the point. The topic at hand was not how hardcore we could be, but how, obviously within the confines of the Corssfit ethos, we could draw more people in. I submit that a mop would go a long way.

B. Garvin: You’re punching above your weight.

Wow. Really? The gym should be courting us?!? You can't be serious? Lt. Gabe put it perfectly, and I couldn't agree more in his description of the nature and appeal of Crossfit. If you someplace clean and pleasing to the senses, go to the spa. If you want an intense workout with people who care about your progress and interest, come to the box. No shirt, no shoes, no shit--whatever.

Beyond that, I think showers will be great for allowing people to get back to work quickly, or enabling people to come in the morning before work -- 8:00pm classes will definitely easy the rush of work at the end of a day.

On a more exciting and arguably less confrontational note, and as Kurt has mentioned, the Running Cert was great! I can't believe how much of a difference a single weekend made and how much I learned. And it was great to meet some other Crossfitters and see another box. That's always fun, in my opinion. I definitely can't wait for the next Certs that I am able to do. Kurt has made the recommendation for this cert, and I completely agree with what he's said.

Wish I had been able to make it in tonight, but work chained me down -- hopefully I can get back in soon though.

seriously bring ur handiwipes to every gym u go to. u r deluded if you think equinox is actually "clean" in the same way you are deluded if you think Per Se has never had cockroaches in their kitchen.

and Lt. Gabe- you owe me some muscle up work. but only if its in a spartan gym with crappy dressing rooms where everyone is sweating all over the place. I don't think i would be really motivated anywhere else.

OI
Having a little fun.Look foward to meeting you if you decide to come back.

For those of you who have not been to other affiliates, they are impeccably clean, very well organized and have fully functioning equipment. As are dojo's, boxing clubs, etc.. This was the norm set by Crossfit HQ. Safety is usually the number priority, you wont find a newb attempting a snatch with someone laying down underneath two feet away.

Gabe, No one here is asking for towels. Bringing up towels was your way of minimizing a very serious issue many here are not addressing. You did not even address the real issue. I personally have seen people bleed and spit all over the place, and no one in the joint personally lift a finger to clean it up. This should really bug you military types. There is no question Crossfit changes people, but we should at least address issues around the experience.

I think as long as we keep the box stocked with all the toys we need to do the wods; clean or dirty wont even matter.

I mean what kinda gym are we going for? A CrossFit Gym or a big box gym that pampers its clients to death so they don't notice that they're not making any progress.

If that's the case, then I agree with Garvin. I'd be totally down for extra towels to step on in the locker/changing room.
Maybe install little flatscreen tv's on the pullup bars as well.

But seriously, the equipment issue being resolved should be more of a priority then worrying about scaring people away.

46:15 as rx'd. long dumb wod.

first of all, the only guy i saw bleed profusely at the box was that guy from z-health.

everybody is jumping down "oi's" throat here.
saying that our gym should have at least one bench press and more than one rickety old GHD is not attacking the essence of the box. keeping the gym clean, or more importantly organized, will lead to more efficient work. isn't that what crossfit is all about?

we all can agree with both gabe and zach's sentiments about what attracted us to crossfit, but criticism, especially constructive criticism of the black box as a business, should be heard.

now i am not sure who "oi" is, but if he/she is posting anonymously and in a snarky manner, did he/she really not expect a backlash?

i think if the owners take "oi" and "rap on's" comments with a grain of salt there is some useful criticism.

i like that i just named him "rap on"

1:01:27
false grip ring pull ups

Maybe doing handstands all day yesterday tired me out for inverted burpees today.

Interesting comments.

I kind of agree with Oi on the following point. Crossfit NYC is a (for profit right?) business and needs to generate high revenues to cover the rent (huge in new space), salaries, overhead, etc....and it can't do so with a customer base(Yes I said customer) limited to a few die-hard fans. Why? Because this is a group too small to support a Crossfit Affiliate based in Manhattan where as said above running a business cost a small fortune. So to be profitable and sustainable, it need to grow beyong its hardcore base and toward "softcore" new members which I would describe as people who are attracted to Xfit training philosophy but still expect some min service and hygiene (I personally don't care and think all gyms are dirty in the city). Let's not kid ourselves. Monthly membership will at some point hit the $200 mark or more and at that price point anyone expects a clean gym (and maybe some eucalyptus sented towel, lol!).

Second, coaching has to be top notch. I mean the coach is not there to time people and write their time down on a white board. Put a clock on the wall and people can figure out their time. The coach is there is make sure people are having proper technique/form and are not risking injuries.
Reading from Hari's post, I am actually confident that moving to the new space, buying additional equipment and limiting the class size to 10 people will address that point.

Good night!

I am generally in agreement with oi's and rap's points.

The space we are currently in simply cannot function as a decent CrossFit gym. To succeed in Manhattan, we need 150 to 200 members. To support that many members we clearly need more equipment, more services, more classes, and better procedures. That is why we're moving to the new space, and that is why the owners are making a tremendous financial investment. To the extent that some of you are willing to invest in one or more six-month memberships, we are grateful. We also understand that many of you may prefer to take a wait-and-see approach.

We have tried hard to hold the Black Box together over the past six months, and overall I think we have done the best we could with what we have had to work with. Now, we are trying to do better. And we will.

I guess for the money, $175 a month.

1. people want (me) open gym hours. to practice the OLY, to follow the performance menu and others, or just lift weights and do pullups. or just do the wod on their own.

2. If your gonna have showers, they need to be cleaned at least a few times a day.

3. If you want more "NYC" women you are gonna have to keep the place clean.

5. Teaching Crossfit, needs to be more than just elements. Teaching and addressing issues during a wod is counter productive. I understand that inherently crossfit really appeals to self motivated ass whooping strength and knowledge seekers. but there should be some regular classes or forums on everything ranging from
a. NUTRITION, pwo carbs? intermiittent fasting
b. KEPHOSIS , how to address it,
c.. if someone can't do a Mature OLY Squat what are they going to do to get there. how to evaluate what there limitation is and what is the specific rx to overcome it.
d. how to train DL's with Lt. Gabe

Most of us have gotten this info from our cossfit comrades, on-line, the journal the performance menu, etc.. and reading everything we can.

6. If you goal is to perpetuate CFNYC into the new millenium and grow exponentially. If you want to develop a BOX that can support NYC and train 8 million cross fitters. The learning environment and focus should be akin to being trained directly by Burgner, Glassman, Rippletoe, Everett, Robb Wolf, etc...
I know this is a tall if not impossible order but not a bad goal to aspire to.

any way I'm in for the 6 months.

40m14 seconds. Subbed 10LB med-ball cleans for inverted burpees.

Things I'd like to see in the new box.

a bench
a squatcage
"Open Gym" hours.

71:26 Perhaps the worst WOD ever.