Wednesday 111130

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PUMP CrossFit (NJ).

Affiliate: PUMP CrossFit

Affiliate Owner: Scott Paltos

Affiliate Since: December 20, 2010

Location: East Hanover, NJ

Square Footage: 3,000 with a TON of outside space that is used regularly + two showers!

Number of Members? 70+ CrossFit Athletes & 35+ College/HS Athletes

Number of Trainers? 2 Male & 1 Female . . . but I teach 98% of
classes/sessions

Describe your gym culture in one word: Strong

Tuesday 111129

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Albany CrossFit (NY).

"Human Error is a Part of Sport" from Kate "Killer" Rawlings.

"Is Brand Loyalty the Key to Apple's Success?" from Forbes.

Greg Amundson's Journal Picks: A CFHQ Youtube Playlist. To read more about why original firebreather Greg (founder of the CrossFit Goal Setting Trainer Course) chose these videos from the CFJ, click below . . .

Monday 111128

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Dylan catches a nap during a 24 Hour CrossFit Ramsay (Canada) fundraiser. (10 min AMRAPs every hour for 24 hours.)

Question: Using only five (5) words, describe the perfect CrossFit trainer. Post to comments.

"So You Think You're a Coach? -- Coaching with Intention" from Breaking Muscle.

"Vivamus Impavidus = Live Fearless" from CrossFit Impavidus (VA).

"Better a diamond with a flaw than a pebble without." -- Confucius

Sunday 111127

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CrossFit Vancouver (Canada).

"Game Face" from CrossFit Santa Cruz (CA).

"SEO is Dead and the New King is SMO" from paidcontent.org.

"How to Tap the Power of Thank You" from Entrepreneur.

"Accepting oneself does not preclude an attempt to become better." -- Flannery O'Connor

Saturday 111126

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MaD CrossFit (New Zealand).

"Check Yourself, Fo' You Wreck Yourself" from LIVXFIT.

The CrossFit Affiliate Viewpoint is on holiday hiatus this week. If you're an affiliate owner and you'd like to submit content for the CAV, please email affiliateblog@crossfit.com for submission guidelines.

"What I Learned Building the Apple Store" from Ron Johnson in the Harvard Business Review.

"I am what I am because I have made myself so." -- Obert Skye

Friday 111125

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Brickhouse CrossFit (VA).

"The Best of the Best": a look at the CrossFit HQ Seminar Staff trainers, from the CrossFit Journal.

"Sports Psychology for CrossFit: Focus Strategies, Parts 3 and 4" from Fletcher Fitness.

"Passion and Defeat" from the Chocolate Puma.

"Usually, the stuff that's your best idea or work is going to be attacked the most." -- Francis Ford Coppola

Thursday 111124

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CrossFit Scottsdale (AZ).

"A Strongtown Thanksgiving" from CrossFit Strongtown (CT).

"A Serving of Gratitude May Save the Day" from the New York Times.

"Sport Psychology for CrossFit: Focust Strategies Part I and II" from Fletcher Fitness.

"Gratitude is riches. Complaint is poverty." -- Doris Day

Wednesday 111123

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Tyson's Corner (VA) enters the CrossFit Affiliate Snapshot.

Affiliate Name: CrossFit Tyson's Corner.

Affiliate Owner: Matthew and Kari Nacy.

Affiliate Since: May 2007.

Location: Vienna, VA (a.k.a Tyson's Corner).

Square Footage: 3600 sq. ft (1800 upstairs/1800 downstairs).

Number of Members? 80.

Number of Trainers? 4 male trainers, 4 female trainers.

Describe your gym culture in one word: Family.

Tuesday 111122

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"This is Jon Rajewich, one of my new coaches. He is an amazing addition to our gym. Through CrossFit, he has gone from 275# to now 195#. He is an inspiration to all of our athletes and his passion shows through every thing he does." -- Matt Hathcock, CrossFit Unbroken

"A New Kind of Normal" from CrossFit Proper (CA).

"The Power of the Mind: How to Train Yourself to Be More Successful" from Open Forum.

Mikki Martin's Journal Picks: A CFHQ Youtube Playlist. To read more about why Mikki (co-founder of CrossFit Kids) chose these videos from the CFJ, click below . . .

Monday 111121

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CrossFit Wando (SC).

CrossFit Wilmington (NC) reaches the 400-member mark.

Who else do you think is in the 400 Club? Sound off in Comments.

"7 Foods Experts Won't Eat" from Wake Up World.

"Wherever I see people doing something the way it's always been done, the way it's 'supposed' to be done, following the same old trends, well, that's just a big red flag to me to go look somewhere else." -- Mark Cuban

Sunday 111120

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CrossFit Vitality (NC).

"Erin Cobb is one of our members at Vitality and just over 8 weeks ago she was involved in a domestic violence dispute and was shot once in the neck and once in the face. She is currently paralyzed from the waist down. In an effort to help raise money for her medical bills, we put together a benefit workout and invited all local affiliates to attend . . . 300+ people showed up to show their support and help raise over $15,000 for Erin."

Read more here.

"How Can I Really Change For the Better?" from CPM Fitness.

"Doing the Ethical Thing May Be Right, But It Isn't Automatic" from the New York Times.

"You punch me, I punch back. I do not believe it's good for one's self-respect to be a punching bag." -- Edward Koch

Saturday 111119

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Reebok CrossFit One (MA) workout on the Boston Commons.

"How Much Weight Should I Use?" from CrossFit Sioux Falls (SD).

"Things To Worry About" from Patriot CrossFit (VA).

"Tumblr Numbers: The Rapid Rise of Social Blogging" from Mashable.

"No man ever got very high by pulling other people down. The intelligent merchant does not knock his competitors. The sensible worker does not work those who work with him. Don't knock your friends. Don't knock your enemies. Don't knock yourself." -- Alfred Lord Tennyson

Friday 111118

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CrossFit Advantage (WA).

"Here is our 5pm class after doing the new hero WOD 'White'. One of us knew her husband Jason from OCS back in the day. We had a great time honoring her and her family today."

"Why CrossFit Will Save America" from CrossFit New England (MA).

"The Food At Our Feet" from the New Yorker.

"Work is about a search for daily meaning as well as daily bread, for recognition as well as cash, for astonishment rather than torpor; in short, for a sort of life rather than a Monday through Friday sort of dying." -- Studs Terkel

Thursday 111117

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CrossFit Aspire (NJ).

"I Want You To Want It" from CrossFit Hustle (KY).

"Luxury is the wolf at the door and its fangs are the vanities and conceits germinated by success. When an artist learns this, he knows where the danger is." -- Tennessee Williams

"Stop Begging Customers to 'Like' You. Build a Better Facebook Page" from Business Insider.

Question: Injuries inevitably happen, in and out of the gym. How do you keep an injured member coming to your gym during their recovery? And how do you determine what they can or should do?

Wednesday 111116

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Chi-Town CrossFit enters the CrossFit Affiliate Snapshot.

Affiliate Name: Chi-Town CrossFit.

Affiliate Owner: NELL Shuttleworth and Eric Smies.

Affiliate Since: January 2010.

Location: Chicago, IL.

Square Footage: 3,700sf.

Number of Members? 100+.

Number of Trainers? 4 Men/6 Women.

Describe your gym culture in one word: Boomzilla.

Tuesday 111115

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61-year-old Ted G. at CrossFit Rochester (NY).

"A Good Coach" from Shoreline CrossFit (CT).

"Maintaining Physical, Social, and Mental Fitness for Peak Performance" from the Harvard Business Review.

Pat Sherwood's Journal Picks: A CFHQ Youtube Playlist. To read more about why Pat chose these videos from the CFJ, click below . . .

Monday 111114

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CrossFit Montgomery County (MD).

Question: Mobility and flexibility: the same thing? Or are they different?

"Over 48 Hours of Video Is Uploaded to YouTube Every Minute" from Brian Solis.

"Schedule Like the Dentist" from Having Words with Lisbeth.

"The most glorious moments in your life are not the so-called days of success, but rather those days when out of dejection and despair you feel rise in you a challenge to life, and the promise of future accomplishments." -- Gustave Flaubert

Sunday 111113

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CrossFit Love (PA).

"Longevity Through CrossFit" from CrossFit West Santa Cruz (CA).

"What United's CEO Doesn't Get About Customer Service" from Business Insider.

"Once you connect with your mind, you are who you are and you're free." -- Natalie Goldberg, "Writing Down the Bones"

Saturday 111112

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CrossFit 1525 (TX).

Traci: "Oh my God! I had lunch with Kelli the other day and she looks so good! I hate her!"

Traci & Staci: "Yaaaayyyy!!! Let's go to LuLu!!!!"

And in 3, 2, 1 . . . you have a full class.

Didn't Greg Glassman just do a talk about the 40 year-old soccer mom? I can make fun of them because I am one and I was introduced to CrossFit in a similar manner.

Friday 111111

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Red Shed CrossFit (NJ).

"Humble Pie" from Kitsap CrossFit (WA).

"How to Build a Crappy Workforce" from Ragan.

"I do not fear failure. I only fear the 'slowing up' of the engine inside of me which is pounding, saying, 'Keep going, someone must be on top, why not you?'" -- George S. Patton

Thursday 111110

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CrossFit South County (CA).

How do you get your gym floor clean? Post best tips/practices/products to Comments.

"Don't Bite the Machine" from Practice CrossFit (OH).

"Why Inspiration Matters" from the Harvard Business Review.

"Be the Buffalo" from Mad About CrossFit (CT).

"It is well to be prepared for life as it is, but it is better to be prepared to make life better than it is." -- Sargent Shriver

Wednesday 111109

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CrossFit Gold Coast (Australia) enters the CrossFit Affiliate Snapshot.

Affiliate Name: Crossfit Gold Coast.

Affiliate Owner: Jeremy Austin.

Affiliate Since: October 2008.

Location: Gold Coast, Queensland Australia.

Square Footage: 190 sq metres.

Number of Members? 70.

Number of Trainers? 1 male - Me /2 female Taryn and Simone (1 male intern - Dion).

Describe your gym culture in one word: Fun - its a laugh a minute and we don't take things too seriously!

Tuesday 111108

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Somebody wants to play . . . at Team CrossFit (CA).

Ever wonder what Coach Burgener likes from the CrossFit Journal? Wonder no more! Coach B's Journal Picks: A YouTube Playlist.

"Are You Irreplaceable?" from Entrepreneur.

"I modify training based on the athlete, not their sex or their weight class." -- Mike Burgener

Monday 111107

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A CrossFit Mom's journey! How many squats?
Xoxo
A CrossFitter's Mom

CrossFit helped Lucie Hobart (mom of CrossFit Games competitor James Hobart) to do what she did not before: shovel her driveway. Has CrossFit helped to make your life better? Tell us at affiliateblog@crossfit.com. We'd like to hear your stories.

"CrossFitty by Nature: You Down With GPP? (Yeah You Know Me!)" from CrossFit Medina (OH).

"How to Break Up With Employees" from Inc.

"Don't just drink from the gymnasium fountain. Drink from every fountain on campus." -- George Steinbrenner

Sunday 111106

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Practice CrossFit (OH).

"RX-ing and Injury Prevention" from CrossFit Hollywood (CA).

"Dealing With Trainer Attachment Syndrome" from PhillyBurbs.

"Study of the Day: What That Venti Coffee Really Says About You" from The Atlantic.

"Opportunities are never lost; someone will take the ones you miss." -- Andy Rooney

Saturday 111105

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Julie Foucher of HyperFit USA at the 2011 CrossFit Games.

CrossFit gym is a misnomer. CrossFit facilities provide training. CrossFit facilities are TRAINING facilities. Doing CrossFit requires a level and skill not seen in many "gyms." New affiliates struggle with the idea of what to charge. They compare themselves to gyms and not trainers. Pricing is one of those decisions that will stick with you for the life of your gym. Pricing represents what you think you are worth. The prices you charge will set the tone for your affiliate.

CrossFit training is a substitute for personal training, not a general gym membership. The premise of training is the affiliate imparts skills and personal attention not seen outside of personal training. The price point for having a place to run on a treadmill versus training with a coach is vastly different.

Friday 111104

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CrossFit Evolve (CO).

"DeGraw St. Etiquette 101" from CrossFit South Brooklyn (NY). Do you talk to your members about being good neighbors? Or do you just proceed until there's a problem?

"12 Most Self-Serving Reasons To Post Blog Comments" from The 12 Most.

"Q&A: How Did You Get Where You Are?" from 2011 CrossFit Games Competitor (and CrossFit Kinnick owner) Jeremy Kinnick.

"Begin at the beginning and go on till you come to the end; then stop." -- Lewis Carroll

Wednesday 111103

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CrossFit Marysville enters the CrossFit Affiliate Snapshot.

Affiliate Name: CrossFit Marysville.

Affiliate Owner: Noah Pester; Joel Anderson; Ryan Swobody.

Affiliate Since: January 18, 2009.

Location: Marysville, WA.

Square Footage: Began in a 400 sq ft garage for the first 6 weeks, then moved to a 2200 sq ft facility with no heat, and now in a 5000 sq feet box (just gained a much needed extra 1000 sq. ft after knocking down a wall).

Number of Members? About 140.

Number of Trainers? 5 male that coach the majority of our classes, and 3 male/3 female coaches that fill in when needed.

Describe your gym culture in one word: Competitive.

Wednesday 111102

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CrossFit Guelph (Canada).

"Practice How You Play" from CrossFit South Bay (CA).

"Stop Focusing on What's Wrong" from Leadership Freak.

"What If the Secret to Success is Failure?" from the New York Times.

Question: Do you post your blog to Facebook? If not, why not?

Tuesday 111101

The November Painstorm (courtesy of CrossFit NorthEast England):

Five 6-minute rounds with no rest in-between.

At the start of each interval, run 800 meters. Then, in the remaining time, complete As Many Rounds As Possible of:

3 Push Press, 135lb
6 Pull-ups
9 Box Jumps

In each round, continue from where you left off in the AMRAP portion.