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September 2010
September 30, 2010
Friday 100930
CrossFit ACT (NJ). The CrossFit/USAW live stream starts this Friday! And it's free . . . Are you doing Barbells for Boobs at your CrossFit affiliate in the month of October? "Carrot Vending Machines a Surprise Success" from American Public Media. "Asking 'Who ought to be the boss?' is like asking 'Who ought to be the tenor in the quartet?' Obviously, the man who can sing tenor." -- Henry Ford Posted by Lisbeth at
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September 29, 2010
Wednesday 100929
Angela and Jenny from CrossFit Canton (GA) in a regional competition. "Vodka Cup?" from Graham CrossFit (WA): a post about doing the impossible. "Performance Zs" from CrossFit Fenway (MA). "7 Easy Steps to Bootstrapping Success" from Inc. "I went to a bookstore and asked the saleswoman, 'Where's the self-help section?' She said if she told me, it would defeat the purpose." -- George Carlin Posted by Lisbeth at
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September 28, 2010
Tuesday 100928
You're a CrossFitter and somebody comes by the firehouse with the Calder Cup from the American Hockey League. What do you do? Squat with it, of course! (That's Aldo Morelli, owner of CrossFit 717 in PA.) Affiliate Scenario: You've got a great trainer. He knows the movements, runs a good class, and he's engaging with the members. Well, except that his friends get all sorts of slack during the WODs. Their RX is not the same as the other members. Is this an issue? Or not? After all, class runs fine and there are only a few raised eyebrows so far. "School Lunch" from Everyday Paleo. "Alcohol vs. CrossFit" by CrossFit South Bay (CA). "How many legs does a dog have if you call the tail a leg? Four. Calling a tail a leg doesn't make it a leg." -- Abraham Lincoln Posted by Lisbeth at
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September 27, 2010
Monday 100927
Central Oregon CrossFit (OR). Do you have any "makeshift" equipment in your affiliate? In your garage? Or, as CrossFit matures, are we seeing less of the homemade equipment and more of the mass-produced stuff? "Potential" from Blair Morrison's Anywherefit. "The Three C's of Trust" from Open Forum. "I don't know the key to success, but the key to failure is trying to please everybody." -- Bill Cosby Posted by Lisbeth at
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September 26, 2010
Sunday 100926
Cynergy CrossFit (MA). "Surviving the Airplane Seat" from Kelly Starrett's Mobility WOD. "10 Words You Need To Stop Misspelling" from the Oatmeal. "As soon as you trust yourself, you will know how to live." -- Johann Wolfgang von Goethe Posted by Lisbeth at
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September 25, 2010
Saturday 100925
Cutting Edge CrossFit (CA). "Fight Gone Bad Strategy" from CrossFit Delaware Valley (PA). "Told To Eat Its Vegetables, America Orders Fries" from the New York Times. "No pain, no palm; no thorns, no throne; no gall, no glory; no cross, no crown." -- William Penn Posted by Lisbeth at
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September 24, 2010
Friday 100924
Cape CrossFit (South Africa). "New Way" by CrossFit West Santa Cruz (CA). "A Practical Plan For When You Feel Overwhelmed" from Harvard Business Review. "Look at a stone cutter hammering away at his rock, perhaps a hundred times without as much as a crack showing in it. Yet at the hundred-and-first blow it will split in two, and I know it was not the last blow that did it, but all that had gone before." -- Jacob A. Riis Fight Gone Bad 5 is tomorrow. Good luck and thank you all. Posted by Lisbeth at
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September 23, 2010
Thursday 100923
SnoRidge CrossFit (WA) already held their Fight Gone Bad 5 this week. They were joined by CrossFit Belltown, CrossFit Basic, CrossFit Redmond, and a local garage gym -- and they raised $6000 for the FGB5 causes. Affiliate Question: Top tips for running Fight Gone Bad? Coaches, clipboards, scoresheets, enthusiasm . . . what are we missing? "Success" from World Camp CrossFit (GA). "Positive Self-Talk: The Greatest Adaptation" by Greg Amundson in the CrossFit Journal. "Most games are lost, not won." -- Casey Stengel Posted by Lisbeth at
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September 22, 2010
Wednesday 100922
CrossFit Proper (CA). "Fast = Good. Too Fast = Bad" by CrossFit Montgomery County (MD). 2 days and a wake-up until Fight Gone Bad 5! "Wal-Mart's Urban Strategy: Smaller Stores With Fresh Food" from Good. "The indispensable first step to getting the things you want out of life is this: decide what you want." -- Ben Stein Posted by Lisbeth at
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September 21, 2010
Tuesday 100921
The "Warrior Women Wednesday" class at CrossFit Fire (IL). "Strong Women" from CrossFit Woodshed (MA). Do you think that many women naturally shy away from weightlifting, out of this "I don't want to get bulky" fear? Or is that a bunch of outdated hogwash? What's the attitude in your affiliate? Outside of your affiliate? Fight Gone Bad 5 is this Saturday at hundreds of participating affiliates: Get in the Fight. "The Three Most Common Small Business Pricing Mistakes" from Open Forum. Posted by Lisbeth at
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September 20, 2010
Monday 100920
Alex at CrossFit Salem (OR) with the farmer's walk of water buckets. Affiliate Question: Do you have coaches at your gym writing their own blogs? Or a separate section on your own website? If so, drop the link in Comments so others can learn from them too. Thanks! "The Delta" from Brian Wilson at Potomac CrossFit (VA). "No Dairy? No Problem! Three Non-Dairy Ways to Keep Your Bones Strong" from CrossFit Oakland (CA). "A leader is best when people barely know he exists, not so good when people obey and acclaim him, worse when they despise him. But a good leader who talks little when his work is done, his aim fulfilled, they will say, we did it ourselves." -- Lao Tzu Posted by Lisbeth at
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September 19, 2010
Sunday 100919
Family time at CrossFit Waterloo (Canada).
"The 8 Types of Awkward Workouts" from The Oatmeal. "Experience is a brutal teacher, but you learn. My God, do you learn." -- C.S. Lewis Posted by Lisbeth at
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September 18, 2010
Saturday 100918
Maggie Dabe, owner of CrossFit Reston (VA). "Teammates" from CrossFit Done Right (MD). "How to Handle Surprise Criticism" from the Harvard Business Review. "If it is not right do not do it; if it is not true do not say it." -- Marcus Aurelius. Posted by Lisbeth at
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September 17, 2010
Friday 100917
CrossFit Riverdale (NY). Human Turkish Get-up by Zach and Daniella at CrossFit Threshold (FL). "Can Exercise Make Kids Smarter?" from the New York Times. "My definition of an educated man is the fellow who knows the right thing to do at the time it has to be done. You can be sincere and still be stupid." -- Charles Kettering Posted by Lisbeth at
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September 16, 2010
Thursday 100916
Maryann at CrossFit Catalyst (Canada). Check out their "Barbell Bettys" program. Affiliate Scenario: You step into your gym mid-day and realize that the WOD was written incorrectly on the whiteboard by the 5am trainer, who managed to add a 150 burpee cash-out to the end of the workout, instead of 15. Two classes have already gone through and you're hearing on Facebook how wrecked they all feel. What do you do? Stand by the trainer (and help him save face) and make all classes do that WOD? Or adjust the workout to what it should have been -- and save yourself the pain of reprogramming workouts for the week, as today's short metcon turned into more of a chipper? "Eleven Movies Entrepreneurs Should Watch" from Forbes. Check out Victory 400, a charity run that ends at Alamo CrossFit's (TX) Fight Gone Bad 5. "Character is like a tree and reputation like a shadow. The shadow is what we think of it; the tree is the real thing." -- Abraham Lincoln Posted by Lisbeth at
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September 15, 2010
Wednesday 100915
Baby Carson at TBC CrossFit (TX). Wow. Read this and this . . . and then register your affiliate to participate in Fight Gone Bad 5 on Sept 25th -- or just get your already registered team in gear! Who wouldn't want to win those prizes? "Fit To Run Or Running To Be Fit" from CrossFit Bartlett (TN). "Entrepreneurship as Disease" from Harvard Business Review. "They envy the distinction I have won; let them therefore, envy my toils, my honesty, and the methods by which I gained it." -- Sallust Posted by Lisbeth at
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September 14, 2010
Tuesday 100914
Stand-up paddleboarding as part of the WOD at CrossFit Malibu (CA). The CrossFit Journal sponsors a stand-up paddleboarding race this month in CA. CrossFit Affiliate Scenario: Lately, it seems like every trainer in town wants to try your affiliate . . . for a month. Then they return to their globo-gyms and their facilities, selling what you taught them and not even calling it CrossFit. Is this something to even worry about? Or should you just get your kicks by working them extra hard in the WOD? "A Bittersweet Departure" for Brian Bowen of CrossFit Ramstein (Germany). "How to Deliver Great Customer Service" from Inc. "What you are comes to you." -- Ralph Waldo Emerson Posted by Lisbeth at
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September 13, 2010
Monday 100913
CrossFit Fredericton (Canada) answers some questions in the CrossFit Affiliate Snapshot. Affiliate Owners: Anthony Bainbridge & Jodi Bainbridge. Affiliate Since: August 2007. Location: Fredericton, New Brunswick, Canada. Square Footage: We have approximately 2000 square feet of gym space with 13' ceilings in the downtown core. Members have access to fully equipped locker rooms, showers, pool, etc. Our front door opens to the Fredericton's running trail system along the river. Number of Members? 120+ and growing daily. Is this your original location? No, we started with just over 1000 square feet, 9-10' ceilings, one shower, and located just outside city limits. Despite the obstacles, the business grew quickly, but we decided to keep things simple and "work with what we have." This helped us learn lot about maximizing space, equipment, structure, time, systems, resources, etc. But eventually no amount of structure could fit the growing membership and we were forced to start shopping. Number of Trainers? Two full time trainers with eight part-time trainers starting their apprenticeships. Is this your full-time job? What else do/did you do? Yes. We both have education outside of the strength and conditioning world (computer science/business/accounting), but worked as coaches on the side for nearly 20 years combined. So turning this into a full-time gig was a very natural progression. Why CrossFit? It's a great balance between strength and conditioning, it introduces people to important movements that are ignored by most gyms/trainers, it builds confidence through progress and community, and it never gets boring because there's always something you can improve. Using 3 words or less, describe your affiliate culture: Lift heavy sh!t. Continue reading "Monday 100913"Posted by Lisbeth at
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September 12, 2010
Sunday 100912
Cynergy CrossFit (MA) honors the fallen of 9/11 with their "343" WOD. "Want To Get Fit Fast?" from the Denver Post. "How and Why Facebook Users Interact With Brands" from Open Forum. "Products are made in the factory, but brands are created in the mind." -- Walter Landor Posted by Lisbeth at
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September 11, 2010
Saturday 100911
Amy M. does "Fight Gone Bad" at MaD CrossFit (New Zealand). TWO weeks until Fight Gone Bad 5. Have you signed up yet? Or donated? 3-2-1-Go! "Tarzan Bonus Round" at CrossFit Newcastle (Australia). "Web Users Now Spend More Time On Facebook Than Google" from Mashable. "The path we have chosen for the present is full of hazards, as all paths are. The cost of freedom is always high, but Americans have always paid it. And one path we shall never choose, and that is the path of surrender, or submission." -- John F. Kennedy Posted by Lisbeth at
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September 10, 2010
Friday 100910
CrossFit Mission Gorge (CA). What do you have on your walls? Sayings? Quotes? Dirt and sweat? Erika Schick, a coach at Potomac CrossFit (VA), tells her story. "Trying To Be Something You're Not: Works for Drag Queens, Not for Google" from TechCrunch. "It isn't what you have, or who you are, or where you are, or what you are doing that makes you happy or unhappy. It is what you think about." -- Dale Carnegie Posted by Lisbeth at
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September 9, 2010
Thursday 100909
CrossFit East (FL). "Newcomer Continues the Legacy of Jack LaLanne" from the San Francisco Examiner. "How to Manage a One-Person Sales Force" from Inc. "Take the first step in faith. You don't have to see the whole staircase, just take the first step." -- Martin Luther King Jr. Posted by Lisbeth at
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September 8, 2010
Wednesday 100908
CrossFit 180 (IN). New article on "Alzheimers Disease" in Conover's Corner at CrossFit Santa Cruz (CA). Go to your blog right now. Look at your front page. Can you find your location and phone number within 5 seconds? "Wheelchair Athlete Pulls First Ever Double Backflip" from Good. "At What Price Happiness? $75,000" from Inc. "Behavior is a mirror in which everyone displays his own image." -- Johann Wolfgange von Goethe Posted by Lisbeth at
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September 7, 2010
Tuesday 100908
CrossFit USA (CT). Affiliate Scenario: As your affiliate becomes more successful, you find yourself occupied by the "business" work, instead of training members. That's a good thing (since you have trainers), but you feel your affiliate slipping away from you. What do you do? Just let it go -- it's a natural progression, after all . . . or pull some duties back and involve yourself more? And how do you do that without annoying your trainers? "Band Aid For Your Hips" from Thames CrossFit (England). Pssst. Hey, guess what? We just reached 2,000 active CrossFit affiliates. "The drops of rain make a hole in the stone not by violence but by oft falling." -- Lucretius Posted by Lisbeth at
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September 6, 2010
Monday 100906
CrossFit Tameside (England). Affiliates! Announcing the CrossFit Affiliate Cruise in Feb, 2011 . . . "Fitness Lifestyle Sustainability and Long-Term Goals" from CrossFit Ormond (FL). "Are You An Assertive Leader Or An Aggressive Bully?" from Fast Company. "Take your life in your own hands, and what happens? A terrible thing: no one to blame." -- Erica Jong Posted by Lisbeth at
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September 5, 2010
Sunday 100905
Heidi Bowser (owner) and Ricky at CrossFit Affliction (FL). 137 photos, 137 days. "McDonald's Hamburgers Don't Age" from Good. "Extra Work Vs. Extra Workouts" from CrossFit Champions (TX). "The happiness of your life depends on the quality of your thoughts." -- Marcus Aurelius Posted by Lisbeth at
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September 4, 2010
Saturday 100904
HyperFit U.S.A. (MI). "Why Do We Do This?" by CrossFit CFT (TX). "A World Without E-mail: One Man's Vision of a Social Workplace" from Mashable. "I would not waste my life in friction when it could be turned into momentum." -- Frances Willard Posted by Lisbeth at
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September 3, 2010
Friday 100903
CrossFit H-Town (TX). "Thoughts on Excellence" from CrossFit West Santa Cruz (CA). "Does Music Make You Exercise Harder?" from the New York Times. Do you have your camoflauge "17" badge (the amount of time it takes to do Fight Gone Bad) for Fight Gone Bad 5? "All you have to do is write one true sentence. Write the truest sentence that you know." -- Ernest Hemingway. Posted by Lisbeth at
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September 2, 2010
Thursday 100902
Tim Carroll, owner of CrossFit 908 (NJ). Grand Opening Day at Champlain Valley CrossFit (VT). Grand opening day. Memory lane, here we go. Did you have one when you opened your affiliate? Did it feature some giant fruit platter or an ice swan or just 1000 burpees? C'mon, tell us . . . It's September now . . . and Fight Gone Bad 5 is Sept 25th. Time to get your fight on and sign up, whaddayasay? "Life always gets harder toward the summit -- the cold increases, the responsibility increases." -- Friedrich Nietzsche Posted by Lisbeth at
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September 1, 2010
Wednesday 100901
At the Hybrid Athletics (CT) 2010 Summer Challenge. "Make It Count" from CrossFit Fire (IL). "There's No Wrong Time For The Right Idea" from Women Entrepreneur. "I am always doing that which I cannot do, in order that I may learn how to do it." -- Pablo Picasso The September Painstorm is waiting for you on the extended post . . . Posted by Lisbeth at
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