WEDNESDAY 081231

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Frosty, Before CrossFit: Undertrained and overfed. No full extension of his arms and totally lacking in decent footwork.

Frosty, After CrossFit: Strong and buff, complete with a six-pack and what Mark Rippetoe would call "chesticles" . . . (Thanks to John Tuitele of CrossFit Strong Medicine for the giant Frosty!)

2008 ends today. The CrossFit community has seen phenomenal change in 365 days, growing by almost 600 affiliates. What are your hopes and dreams for CrossFit for the coming year? For your affiliate?

If you're going to dream, dream big. Like Kim Phan (co-owner of CrossFit Emerald Coast) when she decided, at a total height of 58 inches, to box jump 38.5 inches: Video.

TUESDAY 081230

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Moving into your new box, gear and building materials all around, and you're checking e-mail: The life of a CrossFit affiliate! (And congrats to Andy Thompson and the gang at CrossFit Hollywood as they move indoors to a new box!)

What's the number one tip you can give an affiliate as they build their new box? Or, what do you wish that somebody had told you?

CrossFit Fury builds out their box: Video. (Two things: Turn down your speakers if you don't like it rough, and there's just something beautiful about the opening muscle-ups.)

MONDAY 081229

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Stuck at home alone on a snowday? You can always do Blizzard Burpees, like Andy O'Rourke of Steel City CrossFit.

Ever feel like you're alone as an affiliate owner? Well, you're not. There's a world of info available to you through the other CrossFit affiliates -- as well as a lot of help. Ask questions or exchange your best (and worst?) business practices here or in the Affiliate Forum on the Message Boards. When one shares, two or more learn. (Because we know there are a lot of you reading and just not commenting. Maybe you should speak up?)

On that topic, Josh Bunch of CrossFit Practice offers "Affiliates Unite": The first in a series of essays written by affiliates for affiliates, here on (where else?) the Affiliate Blog . . .

SUNDAY 081228

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The first CrossFit billboard? Or are there others that we haven't seen? This one is from Central Oregon CrossFit, and they reported good results from it. What's your opinion on CrossFit advertising: Worth it? Or a waste of money?

Congrats and good luck to Donald and Vinny over at CrossFit Staten Island! They chronicled the start of their affiliate with a photo-laden How It All Began: Read.

SATURDAY 081227

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Let a member's son observe a CrossFit WOD and look what happens when he gets home. (Thanks to John, a future warrior in the making, out of TriCities CrossFit. Keep up the good work!)

Do you run a program for children at your affiliate? (CF Kids or otherwise.) Why or why not?

Kids have mamas. Here are some CF mamas (and non-mamas) attacking the Filthy 50 at a CrossFit Central CT-sponsored affiliate challenge: Video.

FRIDAY 081226

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Almost two years in the garage pays off for CrossFit Corona: Look at their new 2000 s.f. box! Congrats to Kent and the CFC gang!

CrossFit Affiliate Gathering. (FilFest '09.) Whatever you want to call it, one thing's for sure: It's not to be missed. Feb 7-8 in Austin, TX. New location is the Hyatt Regency Austin. (Discount rate is available for a limited number of rooms.) Stay wherever you want, but register soon for FilFest, before the price increases.

Albany CrossFit celebrates Chanukah with 8 Crazy Exercises: Video.

THURSDAY 081225

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Mrs. Claus gets an L pull-up. (Or Pam L. from BTB CrossFit does.)

Merry Christmas to all of our CrossFit affiliates! Here's hoping that Santa is kinder to you than the WOD ever is!

WEDNESDAY 081224

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Jenn C., an athlete at CrossFit Unlimited, brings us another variation of the CrossFit Christmas tree.

CrossFit San Rafael holds a female-friendly "Fran" Challenge: [wmv] [mov]

Reggie Wallace of CrossFit DC reworks the lyrics of "A Few of My Favorite Things" to give the song a definite CrossFit presence . . .

TUESDAY 081223

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Okay, so a few days before Christmas, is it smart to tell Santa (from CrossFit Edmonton) how to improve his squat?

Studio B - Body Armor's Erika has a story to tell of functional fitness helping her out when she needed it most: Read.

What day is a good day for back squats? Any day! CrossFit Evolution gets in 5x5 and a mini-metcon: Video.

MONDAY 081222

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Cynergy CrossFit puts the ho, ho, ho in the row, row, row? (Or worse: Cynergy CrossFit ties one -- or several -- on?)

Spreading holiday cheer? Do you give special gifts to your members at this time of year? Special workouts? Tell us in Comments!

Remember when we told you about CrossFit Butchers Lab in Denmark and their live band playing during Fight Gone Bad? Now, see the video.

SUNDAY 081221

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What do you do with a trainer at a CrossFit Christmas party? Press him to the ceiling, of course! (Thanks to Franz and the lovely ladies of CrossFit Regina for this one.)

CrossFit Houston gets some love in the Houston Chronicle: Read.

SATURDAY 081220

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Is there anything Kelly Moore can't do? Besides being a phenomenal athlete, she's also a member of HQ staff, loyal friend to the affiliates, and apparently able to help Jack (Jeff Tucker's dad) weld the new pull-up bar structure outside at GSX Athletics.

CrossFit Birmingham scored a big story on their local TV channel: Video.

FRIDAY 081219

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A CrossFit Christmas tree (courtesy of CrossFit North Atlanta): Athletic tape, stopwatch, marker, fractional plate. What's missing? Bar clamps? Jump rope? Post suggestions to Comments.

Say you've got somebody in your affiliate who's been naughty. (And we're not talking about the good kind of naughty.) But someone who is disruptive, or dismissive of coaching, or just fostering a negative vibe among your members. What do you do?

Remember CrossFit Rockwall's new box under construction? Well, let's eyeball the brand spankin' new edition: Video.

THURSDAY 081218

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Santa works the barbell one-handed at CrossFit USA in Berlin, CT. (But is Santa at full extension? Or maybe the elf snapped the photo before he finished?)

Need some ideas for the naughty/nice CrossFitter in your life? Check out this Holiday Gift List from CrossFit Ventura. (And tomorrow, we'll show decorations on a CrossFit Christmas tree . . . )

All Bridger CrossFit co-owner Jenna Rettenmayer wanted for Christmas was a muscle-up. And she got one. Video.

WEDNESDAY 081217

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The belt of Luis from CrossFit Toronto. No matter what, he just kept working hard at CrossFit.

CrossFit Hunstville owner Russell Berger challenges other affiliate owners to "Quit feeling sorry for yourself and keep working." Read more in the CrossFit Journal.

And there's nothing like seeing the results of hard work right in front of you. Dave S. of CrossFit RVA nails 48 butterfly kipping pull-ups: Video.

TUESDAY 081216

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The CrossFit North Queensland crew decided to celebrate Christmas by trying a new sport at their party: outrigging. Also, there's much to celebrate in the new year for CFNQ as they move on up into a new box. Congrats!

When you move into a bigger space, you need more equipment. Someone recently said on the Affiliate Board: "Buy nice bars, skimp on everything else - If you are running a good CrossFit program, you will destroy cheap bars quickly." True? Untrue? Or, it's bit more complicated than that . . .

At CrossFit San Diego, members of the local affiliate community gathered to celebrate the life of trainer and friend Miguel Flores, 5/1/86 -12/8/08. "Farewell to McFlurry": [wmv] [mov]

MONDAY 081215

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The split jerk of Hannah Marley from CrossFit KoP, who recently wrote about trainer/affiliate owner Aimee Lyons: "We will continue to support her as she has supported and motivated us to achieve more than we could have ever imagined for ourselves."

What percentage of the CrossFit nation do you think is female? Kimberly Hicks of Triangle CrossFit thinks the ladies need some encouragement to join. Do you agree? What are the numbers at your affiliate?

Check out these three chicas at CrossFit North Atlanta and note how a little bit of screen text gives an entirely different flavor to the WOD: Video.

SUNDAY 081214

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Look closely for a man in the photo: Vince Shimp from Roaring Fork CrossFit overhead squatting his Christmas tree. (We're still looking for other CrossFit Christmas photos, but no more tree squats, please. Thanks!)

Now, for somewhere a bit warmer, let's head over to CrossFit Atlanta, where they'd really appreciate your vote for the "Best of Atlanta" Hotlist!

Doug Chapman of HyperFit USA writes about "Clock Whores": Read the article.

SATURDAY 081213

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Start small--with big dreams--and grow. That's exactly what CrossFit Tri-Cities did, and now look at their new digs -- 4300 square feet. Congrats to Mark Reinke and his gang!

CrossFit Philly gets some press among the fighter girl crowd: Read.

In California, CrossFit San Diego remembers the life of trainer Miguel Flores with a WOD, while MM CrossFit commemorates the anniversary of a special loss with their own WOD.

FRIDAY 081212

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Sometimes we see things that surprise us, like CrossFit on a horse by Debbie O'Rourke of Steel City CrossFit.

You know what else surprises us? We're almost at 1,000 CrossFit affiliates! As of today, there are 866 active affiliates, with others still in the pipeline. If we reach 1,000 active affiliates by Dec 31st of this year, we're going to celebrate by refunding the fee of Affiliate #1,000. So, if you need to finish your process, or you're just about to start, good luck and get your paperwork completed. It could be you.

Another thing that surprises us? 202 consecutive double-unders by CrossFit Taranis co-owner Dan Atkinson: Video.

THURSDAY 081211

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"Classes are growing despite the hard economic times. We believe in CF and what it stands for." American River CrossFit, Carmichael, CA.

Some affiliates are reporting that business has never been better, even in hard economic times. What are you doing to refocus your efforts? What is the single most important thing to remember in times like these?

On a lighter topic, we're just outside of the 12 Days of Christmas, and we've got ZERO affiliate Christmas-themed photos. No squats with department store Santas, no reindeer thrusters, no Christmas gnome swings. Hard to tell it's a CrossFit Christmas from here!

Over at CrossFit Central, Carey and Crystal throw down on "Fran": Video.

WEDNESDAY 081210

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Jeff Tucker shows what we do to CrossFit affiliates who don't use the proper CrossFit Journal link on their webpage. (Or he's actually instructing at a recent CF Gymnastics Certification Seminar at Albany CrossFit. You decide.)

In reality, you probably need to check your Journal link. You want the correct one; When we update the CFJ site, it will automatically redirect via the link. Get the latest one here.

CrossFit Hampton Roads presents "Estrogen": [wmv] [mov]

TUESDAY 081209

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Wasatch CrossFit has an idea on how to contain kids before classes. Do you have classes for youth at your affiliate? If so, how do you keep them busy until class starts?

Reminder: CrossFit Kids is a separate program and affiliation. Click here for more info on CrossFit Kids and how to become a CFK affiliate.

CrossFit Fredericton knows that strong is strong. Watch Sarah deadlift 245lbs: Video.

MONDAY 081208

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Charlie Dunifer, of CrossFit Legacy, deep in a snatch.

Weightlifting shoes. Do you have them? Are they really necessary? Do you recommend them to your members? Why or why not?

CrossFit Northern Ireland gives you just a taste: Video. (And, check out the feats of Dorasquirt on their blog: Start with Dec 1st.)

SUNDAY 081207

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Desiree Berry, a 16-year-old soccer player from Eugene CrossFit, became so strong (physically and mentally) after starting CrossFit that her coach signed up the entire team to start in January. (Her press may not be perfect, but that little boy in the background still thinks it's pretty cool!)

Adam Stanecki of CrossFit Victoria wants to make sure all women know they can be like Desiree: Read "Elite Fitness For Women."

Sometimes, we just can't let things slide. So, in case you missed it, check out this article telling women that weighted squats and full push-ups are bad for them. Oy vey.

SATURDAY 081206

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David Osario, owner of CrossFit South Brooklyn, jerks in his very cool space.

CrossFit Lexington makes a woman's dream come true: Story.

Something we hadn't seen before: The model of a CrossFit gym constructed out of wax-rope in a lunchbox. Only CrossFit Redding has it.

FRIDAY 081205

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Making use of a portable pull-up bar, the CrossFit Evolution gang hangs onto some group deadflifts. Now, that looks like fun.

It's Friday: A fun day! Does your affiliate do anything crazier or looser on Fridays? Or do people skip the Friday WOD?

Three Rivers CrossFit hosted a StrongMan/StongWoman competition for students at the University of Pittsburgh -- and boy does that look like fun too: Video.

THURSDAY 081204

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Beautiful, San Francisco CrossFit. Just beautiful.

The Whiteboard. If you're an affiliate, you've probably got at least two: The Daily WOD and the Leader Board. Are they the best motivational tool of all time? Or are they just a showcase for braggarts? And an inducer of poor form and sloppy execution? Do whiteboard accomplishments mean anything? Or do they mean everything? How do your clients feel about the whiteboards?

Functional fitness in the field with a cow, a veterinarian, and a job to do: Read "Is CrossFit Functional?" from CrossFit Alberta.

WEDNESDAY 081203

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It's a party picture from BTB CrossFit, but there's a really good reason behind it. Remember the story we told you back in September about BTB owner Jeff Hayes and his battle with Hodgkins Lymphoma? Well, the great news is that Jeff made it through the 100 Days. The bad news is that, for the Final JWOD, his gang did the infamous CrossFit Century. (Ouch!)

It's not too late to get in on the free Holiday Rowing Challenge offered by Concept II. And you can even earn a little money for charity. Kharma's really important this time of year . . .

CrossFit Newcastle keeps it short and direct in their latest offering: Video.

TUESDAY 081202

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Marines from SOUTHCOM tear up a park WOD with CrossFit Broward.

Pull-up bars. Give us your opinions! Fat or thin? Painted or naked? Free-standing or wall-mounted? What have you learned and what would you recommend to new affiliates?

CrossFit RX has a wood and naked pull-up bar kind of thing goin' on: Video.

MONDAY 081201

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Don Allen (70 years young!) of CrossFit Lexington cleans a turkey as part of a holiday WOD.

The T-holiday is over, so let's dish. Over at CrossFit Kids, they used turkeys for wall-ball. 64 people showed up at CrossFit Mt. Baker for their annual Burn the Turkey WOD, while CrossFit Bellevue and CrossFit Seattle had a Turkey Chase. And, at CrossFit Watertown, members from 6 different affiliates gathered post-Thanksgiving for a Fat Friday workout.

What did you do? What special workouts do you have planned for Christmas and New Year's? Do your members love or ignore the special holiday WODs? Share your ideas in Comments!

You think maybe the Painstorm workouts would be kinder during the Yuletide season? Wrong! Here's the Dec Painstorm guaranteed to make Santa cry.