I *love* the Grape Nuts article. Ridiculous!

To current members: please tell any friends who are morning folks to come check out our 8am beginners' classes on Tues/Thurs. Now that we have morning beginners AND morning Elements (7am, Tues/Thurs), we're really making a push to try to grow our morning business here at the gym. We still have more room in our morning WOD classes and by trying to actively recruit morning types to eventually fill those classes (upon completion of beginners/Elements), we can grow membership without flooding evening classes.

Thanks!

From the CrossFit Brand X forums, some advice on approaching this workout:

Everyone is a Big Dawg today. If you are unfamiliar with the lift start with a PVC pipe or wooden dowel and work on your technique.

http://media.crossfit.com/cf-video/CrossFit_OverheadSquattingSafely.wmv

http://media.crossfit.com/cf-video/CrossFit_OverheadSquattingSafely.wmv

Any chance of adding weekend morning (or late afternoon) classes? The current weekend schedule is mutually exclusive with almost any kind of lunch plans.

This summer, we are likely to add a fourth weekend WOD, at least on Saturdays. The question is the best time choice, 9:00 AM, 10:00 AM or 2:00 PM?

We are also wondering whether there is sufficient demand on Friday WOD days for a 5:30 PM WOD, same as we now have on Monday thru Thursday WOD days. Originally the thought was that Friday is the slowest evening, so the extra class wasn't needed. But Friday seems to be the day that people are most likely to want to get here early. It may in fact be the 8:00 PM (rather than the 5:30 PM and 6:30 PM) that is not needed on Friday. Thoughts?

I fully support 5:30pm instead of 8pm on Fridays! Also, my vote for a Saturday addition would be 9am. I could be alone on this, but it's nice to have your workout done early enough to do something else with the day.

I vote for 9 am also, for the same reason as kj.

OHS 5x5:
115
125
135 (almost lost it on reps 4 and 5)
115
95

Was not feeling locked in at all, couldn't hold my form together very well. Probably did not go full depth on 1-2 reps each set and occasionally was coming up with weight on my toes at the top.

Cashed out with a couple ring dips, including my first at full depth.

hari,

you know my stance on saturday mornings. i would love a 9 or 10 a.m. class.

also, 5:30pm should be a permanent slot mon-friday.

A Friday 5:30pm class would be great.
I am away most weekends but if I was staying local on a Saturday then 09:00 is nice and early.

Hari,

I endorse Saturdays at 9 AM and Fridays at 5:30 PM.

CFE tonight 630p, Central Park, meet @ Columbus Circle. near the snack stand.

CFE tomorrow 645a, meet at Black Box.

Hari,

I like the idea of a 9 or 10am on Saturday as well.

HUGE Posse this morning at 0700! Allison, not sure how much how much you need to "grow our morning business" with 14 people for the 0700 (and 12 yesterday!) - it seems to be growing all by itself. Must be the coaches!

Very cool warm-up and coaching from Torch. With such a diverse group it was pretty impressive. Started with a few minutes of DU practice, then we worked a nice progression of two-arm KB swings, one-arm KB swings and KB snatches. Finally, a quick warm-up WOD of
3 RFT:
5 KB snatch R arm (swing if you don't have snatch)
5 V-ups
5 KB snatch L arm
5 burpees

2 min and change.

Not feeling very strong on this WOD at all today (not that I've ever felt strong on the OHS). Great support from Anthony and Brian - who both kicked major ass in this WOD.

95 x 5
95 x 5
115 x 5
125 - failed on 3rd rep.
115 x 5

It seems the demand for the 7:00 AM is more than double that of the 6:00 AM and 8:00 AM. Is that because the former is a bit too early and the latter a bit too late?

Is there a preference for 6:30 AM over 6:00 AM, or 7:30 AM over 8:00 AM?

I personally think a 9am Saturday class and a 630am weekday class would be good. 6am is too early for me to go straight to work and 7am too late. Although I might be the only one with this problem. More spacing on the weekends would be a great thing
thanks

Hari -

What is the current policy on open gym? I know one of the reasons I initially signed up for elements was because of a post mentioning open gym for experienced members. It's frequently a struggle for me to even make the 8pm WOD because I work late, and next to impossible for me to wake up for a morning WOD.

I think it would be great if there was a 6 am and 6:30 am class, but I vote that you do not get rid of the 6 am. (not sure if that was what you were asking, Hari)

JoeR,

Members with a Level 1 Cert may use the gym to self train for $10 per hour during those hours when there are not two classes going on. Experienced members who have not yet attained a Level 1 Cert may be granted a temporary exemption to the Level 1 requirement.

I would vote for a 06:30 class as I cannot depend on public trans. to get in to the 06:00 on time.

Brian, see you at the CFE session this evening.

6:30 would be MONEY.

Hari,
I completely agree with the 6AM being a bit early and the 7AM a bit late. I'd still probably be more of a night person on a regular basis, but the 630 would be much more doable on days I know I cant make it at night.

so how would simultaneous 6:30 & 7am classes, plus other classes/privates going on all at the same time all work more efficiently? the gym was full this morning between elements and the 7am class. there is only so much equipment and space.

Chris,

Our priority is to our members, and we will adjust accordingly. If we need the space for WOD classes, we will use the space for WOD classes.

125-135-145-155(f)-135

Black Box (114,114)

115-135f-135-145-155f

My overhead work sucks. Problems getting stable. Otherwise, weight felt fine.

still taking it easy on the shoulder.

45 - 50 - 55 - 65 - 75 - 85 - 95 - 105 - 115(F)

With all the new schedule talk. I wanted to ask if there was any word on the new lunch times classes that were mentioned a couple weeks back? I'd vote for 11 or 1130am. Is this just me or is anyone else interested?

11 burpees

As someone who regularly comes to the 7AM class, I would fully support the addition of both a 0630 and a 0730 class.

For me, the 0600 class is too early as I also depend on public transit and the earliest train doesn't quite make it in. Also, the 0730 would be an additional option with the possibility of sliding into the office just a little past 0900.

I suspect both a 0630 and a 0730 would provide significant options.

Hari - Please add classes every half-hour from 12:00 am to 11:30 pm. This will allow me maximum flexibility. k, thanks.

Seriously, I think any extra chances to make it into the box are only going to help existing members and help you recruit new members.

I think Rory is onto something. Can I just let you know each day when I'd like to work out?

Part of me wants to ask you not to get rid of the 6am, as that's the only morning class I can concievably go to and still get to work on time.

But ultimately and more realistically, I just think more options are better and that playing around with timing will let you guys see what classes wind up with the most consistent attendance. 6am is just my own personal last resort.

Hari, my only point that adding classes between 7-8a, on top of what we had today may not work so well. I personally like the 7, I think the success of the class speaks to how popular the time is.

Chris,

Understood.

We have no interest in eliminating the 7:00 AM WOD. My point was that if we need to add a WOD class at, say, 6:30 AM to handle the overflow in the 7:00 AM WOD class, we can move the 7:00 AM Elements to 7:30 AM. Of we can move Elements to 6:30 AM and add a 7:30 AM WOD.

We continue to make adjustments to the schedule to accomodate our members. In general, we shift Element to the least popular WOD times, since Elements lasts only three weeks.

'Whats on your plate?'
screening at BAMcinemaFEST
http://www.bam.org/view.aspx?pid=1219
trailer
http://www.youtube.com/watch?v=XRkaKBvYPZw

overhead squats or cfe, hmmm.....
rain?

Tabata Dog

About morning classes - usually I go to those (i've been sick for the past two weeks, so I haven't gone to any... starting off light again with 8 pm classes for now... should be back in a few days...).

I've noticed that the 7 AM class hits the money spot as far as timing goes. It affords me a workout and a shower, and I'm at work at around 8:30ish, which is about the time that I need to get to work.

7:30 is cutting it damn close, but still feasible if I'm running a little late... and 6:30 would be nice because 7 AM classes are starting to get a little on the crowded side, and some of that could spill over to 6:30.

6 AM is too early... that's usually the time I roll to the other side of my bed and hit the alarm clock.

Any chance of a second WOD in Brooklyn on the weekends? It is much easier to get to and the parking is good. Would anyone else like to see this?

Richie: when were you thinking?

When I actually could workout, I had started going to the 6am class. I really like that time because it still allows me to get to work by 7/7:15. I take public transportation as well & have had no problem getting to the Box at that time. I even have to walk my dog for 30 min before getting to the Box. When my shoulder is fixed, I'd like to still be able to take advatage of the 6am time slot.

I don't know Jacinto's thoughts, but I'd be game for a 5:30am WOD as well.

75, 85, 95, 105, 115

Very humbling wod today. 65 75 85 95 105. Got bucked on the fifth rep of 105.

just saw a commercial on tv for lucille roberts exciting, new class-----TABATA.

While I don't really think anyone should be up at 9:00 AM on Saturdays, that's probably the time that would serve the most members.

I would also really like a 5:30 class on Fridays. I usually stop working by 3:30 anyway, so there's usually no reason to stay. (Hi Boss! Don't fire me please!)

Hah, I saw that commercial too.
With the girls prancing around and singing, ta-ba-ta, ta-ba-ta, ta-ba-ta. Quite the WTF moment.

Just how I like it, slow and heavy.

95x7
135x7

185x5
205x12, (trying for Bwt. x 15) 1st time with this, so close.
205x5
215x5
135x10

post, 2 pood snatches, 10 unbroken each side

brett - that is insane. wow.

95, 105, 115, 125, 125
68,54), (36,28)

WU:
25# weighted sit ups and step ups, partner style. I got 14, 13 and 10 sit ups in my sit up reps.

5x55#
5x65#

WOD:
5x95#
5x115#
0x135# (bar didn't make it up to position...)
1x125# (fell forward on second rep)
5x125# (almost fell forward on rep 3 but corrected myself just in time)
4x115# (dropped weight to get some better feel for technique... fell backward on last rep... kinda scary moment)

Cash out:
20x95# (tried to do max reps, ended up running out of air and feeling like I was going to puke at rep 17...)

3 rounds for time of:
10 KB swings (1 pood)
5 V-ups
10 KB swings (1 pood)
5 burpees
just under 4 minutes (but dont remember by how much)

Overall, overhead squats are awkward and full of suck, and I need a lot more work on them because I feel I could do more weight if I could a) get it up and b) not fall off balance...

Brett, seriously? That is nuts. Nice work.

My right shoulder having a much greater range of mobility than my left always makes these tough. Need to work on keeping them more even since having to correct them mid set obviously doesn't work too well.

115x5
125x5
135x2
135x4
135x4
135x5
95x9

(36,31)

Also I left a pair of black size 13 VS Athletics oly shoes by mistake.

Could someone put them by the desk tomorrow morning and I'll grab them when I'm there later? Thanks

55, 65, 75, 80PR, 85F

(45,28)

I agree with Joe R. Maybe 50% of days I can guarantee getting to an 8pm WOD, an probably fewer than 10% for a 7PM WOD. I have debated the idea of going to a 6/630/7 wod and then going back to work, but then laughed that off as inconceivable.

Seriously though, the most productive hours of my workday tend to be before 8:30AM and after 5:30 PM - few/no clients calling - which basically kills the early morning and early evening time slots for me.

Ideally I'd prefer a 9PM WOD, which I could almost always make.

In re: weekend WODs, Could you have a 2PM slot instead of the noon slot (of which I have made a whopping 0 since February)?

70, 75, 80, 85, 85 (only 3 reps and then I lost it and had to dump the weight)

Torch’s warm-up:

Both exercises with a 25# plate - 3 rounds

10 overhead 20” box step ups
10 sit ups

Overhead Squats 5x5

45 x 10 warm up

65-75-80-85-95

I tried to focus on form tonight while still trying to hit close to my 5-rep max. Still have plenty of form work to do, but these felt ok. I probably should’ve tried a little heavier. I’ll give 105 a try next time. Great work tonight 7pm class!

Finisher 3 rounds for time:

With 1 pood KB

10 swings
5 V ups
10 swings
5 burpees

3:06 I think

I'm in the same boat as Joe R. and Adam. I generally can get to the 8PM class, but often have to extricate myself from the office to do so. (Sometimes get stuck at the desk past 8PM)

A 9PM WOD would be useful if there was sufficient demand for it.

I'd also be more likely to make a 2PM on Saturday than a 9AM.

First time ever doing these. I am sore the day after.

95x5 WU
115 x 5
135 x 5
145 x 5
155 x 5
165 x 5
115 x 10 cool down

KB swings, V-ups, Burpee cool down.