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Clarifications and Reminders
Michael G (aka "The Peacemaker") showing some good technique on the press, in spite of the silly shirt he's wearing
Houston, Do You Copy?
So yesterday's post certainly opened up a can of worms (expect more to come as we sift through the survey results and learn more about what you guys want, and don't want, out of your training experience at CFO).
Because I'm never too tired to beat a dead horse, let me summarize the changes (that many people have requested, by the way) that we're after, per yesterday's post:
- We'd like you to show up on time.
- We'd like you to come ready to participate in the group warm-up.
- Rest days are still rest days; we'd just like you to show up on time.
- Strength days are still strength days; we'd just like you to show up on time.
- We'd like you to help in keeping the gym floor clean (and yes, we even bought some trash cans).
Beyond that, there are no fundamental changes to your group-class experience. Period. End of story.
Reminder: Kettlebell and Strength Seminar this Saturday at 10am
We're hosting a Kettlebell and Strength seminar this Saturday from 10am to 2pm. This will be a thorough schooling on the art of kettlebells and strength training. Movements covered: swing, snatch, press, squat, clean, and Turkish get-up.
The cost of the seminar is $100. Please call us at 510-595-9348 or email us to enroll.
So about this group warm-up...
Let's say (you know, hypothetically) that we've been advised by Kelley to do specific things to warm up before a WOD. And the best we can do is get there on the hour (and can't arrive any earlier to do our own warm-up prior to the group warm-up). Suggestions?
The guy is a lawyer, he has an agenda!
Don't trust him.
Did anyone happen to put anything about me being a great trainer????
The only time Michael G is at peace is when he wins a domestic dispute case.
I would have Tami, but you guys didn't send me a survey... I guess the students don't have a voice at CFO :(
Meli, you obviously don't know who's in charge on your side of the Bay! I think with the group warm-ups you should still have enough time to do your girlie stretches before. At least that's been my experience.
AND CONNIE'S GROUP WARM UP ROCKED TODAY.
... I was shocked when someone told me that the biggest complaint to come out of the CFO survey was the MUSIC. I have a special request to all you music complainers... Try to look at the effect the music is having on your fitness goals. Is it really the music that's impairing your strength gains? Are you truly unable to take your fitness to the "Elite" level because of the music playing around you? Have you found that "dark place" in your workout yet where the only thing you can hear is your beating heart and shallow breath?
To me, this seems like a ridiculous complaint and not one that should warrant any attention considering that Crossfit Oakland's slogan is "Elite Fitness for Every Body," not "The perfect Ambience for Every Body." Come on people, if you can hear anything other than your mind telling you to stop or you'll die, then your intensity level is far too low.
Lydia, and others looking to stir the pot...we'll get survey results out formally at the end of September, so no need to speculate on the "biggest" complaint in the meantime. Don't believe the hype!
I thought Michael was fondly referred to as the Godfather.
Lydia, you're cracking me up!
UPDATE: Tickets are spoken for.
I have a pair of tickets for tomorrow's game against Eastern Washington. The seats are in Section VV, Row 58 (that's high up). And according to the seating chart, Section VV doesn't exist -- but it's probably next to Section V.
Free to first CFO person to contact me off list.
As someone who writes surveys professionally, I will say, the way you wrote the survey will give you guys pretty strong negative responses to stuff. Plus, customer satisfaction surveys are generally viewed as an opportunity to bitch, so people with gripes tend to fill them out. Overall, the results of the survey will probably be systematically more negative than the average CFO client is toward CFO.
Anyway, I do social science surveys, but this type of market research is pretty fascinating.
I call, open dialog. Speculating is fun, it invites conversation and maybe a little excitement, don't be scared of it ;)
Tom C, perhaps you could find us a study on the effects of music and workout intensity, maybe I'm wrong again, I hope I am.
I'll be happy to listen to the gangster rap if you agree to listen to country or soft duets.
The KB Seminar starts at 10.
Is the 10am group class happening?
While I did not mention music in my survey, I can attest that the appropriate tunes can provide an advantage in many circumstances. If you are about to undertake a daunting physical task, having a song that charges you up in the background most certainly produces a physical response that can be harnessed to make that task easier.
For example, I was at Gold's Gym on Monday and let me tell you that if you want a really great place to work out, Gold's should be at the top of your list. I was getting ready to do my first work set on squats and the chorus, "I wanna make love right now, right now" was floating across the gym. I could practically feel that song destroying ATP in my muscles, so I broke out my MP3 player. Once I heard James Hetfield start screaming, "We hunt you down without mercy!" I knew that all was right again with the world and I was ready to move the weight. Indeed, I felt what was almost certainly a surge of adrenaline that made those squats feel lighter.
Now, we can debate whether it makes you a better athlete if you can drown out the things around you. If you are training to fight, I think that working out without music is probably wise. If you want to move a big weight, I would happily use whatever tricks I could to help. Humans are capable of processing and reacting to sound, even in the midst of great exertion and the right music can contribute to performance.
Lastly, long live heavy f*cking metal.
This study says that music did nothing for performance. Of course, they were looking at submaximal efforts on a rower and it's unlikely they were playing Metallica. The LA Times has a story that suggests otherwise.
To Melissa and others with additional warm-up or cool-down needs:
We're not trying to limit you in that respect. You have a couple options for getting your Kelly-directed warm-up in (of which we're wholly supportive):
To Serge and others who have not received the survey:
Send us an email at info@crossfitoakland.com so that we can send you the link. If we don't have your email address, we can't send it. And we want to hear your feedback!
To those all riled up about the music:
No comment. Everyone who knows me knows I'd just as soon train in complete silence. Music, schmusic, I say. But enough of my soapbox. And we have to save this conversation for another day, to be honest.
"I'd just as soon train in complete silence." That is disturbing.
Tom, how could you listen to our song without me? And at GOLD's GYM, no less?!?
I'm sorry Melissa. If we are ever going to challenge Octo-Mom, I am going to need to make sure you are around for such occasions.
I requested that CFO eliminate PSR workouts. Yet I still see Brandon B. doing all sorts of things, (thrusters, pullups, running, jumping, and "trying") better than I do them, with his shirt off on a daily basis. This offends me.
jp
When did crepes become worthy of a subject title?
If the "dark place" is the classic 80's station playing The Smiths and The Cure, then I'm there!
Brandon is in the midst of developing his own language. Please, let's allow him to continue.
The sound of weights hitting the floor is music enough for me.
P. Brad: 4, Lance: 0
I love crepes, especially if it involves Nutella!
I like this topic better than music. Thanks for bringing them up, Mr. Spelling Bee Champion.
7:00 pm class has been getting darker with days getting shorter. The picture above has the solution. Brian R's fluorescent hair and bright white legs. Having him stay later would make it easier for us to see during the winter nights.
Mike I didn't get the phone call with your number. I may have given you the wrong one. Either way, text me, call me, email me w/e
818 427 9997
sergesarkissian@gmail.com
If the shirt came off, you'd need sunglasses.
FYI...the 10am class will go on as scheduled tomorrow.
Just because you're not for real
Why you wanna hurt me, girl
I never, ever had a lover
Who put the pedal to the metal
And burned rubber on me, Charlie
OH, no, no, no, no, oh, no, yeah, yeah
- Burn Rubber On Me (The Gap Band)
I like Justin's post. No excuses. Less smack, more jack.
Tami, I worked out with your Dad yesterday. Go Aubrey!
I have ISR too (Iridescent Shirt Removal)
Man, work has been kicking my ass with the late hours this week. Looking forward to getting back in the gym on Monday (and on time).