CrossFit Carson Valley Blog

As Promised

This is the second post for the day. Only because there's some important things to point out.

Firstly, read the previous post from today.  I am anticipating that the movie showing will probably be around 3pm. Your families and friends are welcome and I'm sure there will be reindeer games like feats of strength and games like Hooverball.

Increased rates- as you will notice on the website, there is a price increase for all levels of membership including the Kids program. This is a long time coming and aimed at members who start after June 1st. The bottom line is the quality of programming and coaching has improved and I am investing lots of money in improvements, besides people are still getting a bargain even at the new rates. You will also see that I have added another foundations session.

I have updated the schedule to reflect classes through the month of June. The first 2 weeks are a little sketchy as I am attending a trainer/affiliate seminar the first weekend and then taking a trip to the Northwest the second week. Claudia will be filling in and you'll notice we will be attempting to transition to a 5 day a week schedule. This is only possible if revenue stays constant and Claudia is available. She attends school on Mondays which is the reason for only a 9:00 class. Maybe Denny will fill in as well-we'll see. You'll also notice that 2:15 classes are not scheduled unless I'm there. This is due to the low numbers and quite frankly I'm trying to save a buck. I don't have any intentions at this time to eliminate the 6 am class as I know for some that's the only time they can come. The 6 am classes will be sparse during the first 2 weeks of the month.

I am game to adding either a 12:00 or 1:00 class as needed for those that need to come during lunch, but I need to know if there's a need.

My plans for Saturdays in the future is to do specialty classes and fun stuff like oly lifting seminars, maybe a yoga intro or Pilate's or some weird shit like that and maybe even just a fun day now and again.

I really am stoked at the future prospects of CFCV and will continue to do everything I can to make it better.

Lastly, I hope I didn't write a check with your bodies we can't cash. I entered CFCV in a monthly challenge that Dutch Lowy is starting in June. The details are on his blog and can be found Here

Got lots more to blog about tomorrow but this ought to give you something to think about.

Short Notice

I know its short notice.......Every Second Counts is all its cracked up to be. Fun and entertaining and as one would imagine some bad words throughout...after all it is CrossFit. Saturday after the 1:00 class I plan on barbecuing some turkey burgers, consuming some adult beverages and watching the movie again at the gym. I would like everyone that can to join me and this will be like the picnic we had last year, a kind of member appreciation day. I am sorry its such short notice but I am out of town the next couple of weekends and besides that's how I roll, short notice.

I will do another post this evening with some more info and the updated schedule and price information. I wanted to get this invite out though..

Back

at it again tomorrow. I'm sure Claudia did well and everyone enjoyed Nancy. I know we did at the station.

The Dutch Lowy dvd arrived today and I was able to fit in watching it this evening. Good stuff and I can't wait to do the in person version in Vegas.

Something that has been on my mind for awhile is some of the shitty movement I see when people are being competitive. Sure CrossFit and competition are synonymous to a degree but consider this; if you injure yourself doing something fast but with terrible form due to the speed or trying to outlift someone else, how many days are you gonna suffer or worse yet miss classes. Just think about it OK?

Hoping Every Second Counts arrives tomorrow. Thinking pot luck, adult beverages and such even if it turns out to be at the gym. Whaddya think?

Hasta

Heart Felt Thank You

We want to thank all the vets that have made sacrifices for our freedom. A lot of people take what we have for granted and although it is not all due to our friends, family and forefathers sacrifices in the military, I would hate to discount those sacrifices. This includes not only the supreme sacrifice of life but also the freedom most people have that is not the same while in the military. Those of you that have been in understand, the rest can't imagine.

We had a limited schedule over the weekend but nevertheless worked pretty hard. It was not only the adults but the kids showed in force today. It was great to see Kara back, sporting her burpee challenge t-shirt as well as Luke and Lynn today.

I know sometimes the classes on the weekends are pretty full and I hope the size doesn't annoy members but I sure hate to turn anyone away unless we just can't make proper adjustments. I am open to criticism here so let me know how you feel.

Lots of good stuff coming-for instance I purchased the CrossFit movie "Every Second Counts". I am hoping to set up a special viewing at somewhere with a big screen, good sound system and a big refrigerator that will hold lots of adult beverages. Bueller?

Here's proof we had fun:

Another thing that is awesome

Limited schedule tomorrow, 9:00, 4:00 and 5:15 while I work at he FD

May 22nd

One of my most trusted confidants commented that I need to make an effort to post daily to keep the interest and community side of things going so here's another bunch of randomness.

Glad to hear Kara is back in town and sad to hear that Rachael won't be able to work out with us anymore. There are a few others we haven't seen in quite awhile either.

Heard some good news from the new owner of the Reno CrossFit affiliate. Seems she will be having some certs in the future starting with the oly cert in October. As soon as the dates are firmed up I will pass on the info. You can find her blog on the main page at CrossFit.com under the affiliates page.

The CrossFit kids classes are generally well attended and here's a few pics:

Reece also showed up for the 5:15 with Robbie and Barb. Is he on time out or just relaxing?

Denny's betrothed was in for her introductory session on Thursday. She starts the foundations sessions on Monday at 10:00 any others interested?

Random Thoughts

Kind of running out of new ideas/material to blog about so I thought I'd just make some comments about "things".

Congrats to Maggie for finishing her foundations series, can't wait to see you in regular classes.

Despite some apprehension, Anna is doing well in her progress on Wods as are Sara and Michelle.

Kelly should be back from her honeymoon today, we'll see how the week of wedding prep and celebration affect her workout.

Yesterday's Santa Monica kettlebell workout was an eye opener for some and a great effort by all. The evening class rocked some benchmark workouts, firsts for some repeats for the others.

Getting excited about the Dutch Lowy seminar in Vegas June 6th. He has put up a couple of interesting blogs as of late which you can read Here . The one I'm referring to is the one titled "A More in Depth Look at the Mental Side of CrossFit". Enough said.

Tried to get some insight on where to start improving on our running from the CrossFit Endurance guru but was told the best place to start is by attending his cert. Which I will do as soon as the resources are available.

Looking forward to the 5 day (more or less) schedule. Just hope we can maintain it from an expense angle.

Congrats to Denny's wife Debbie who has graduated from the nursing program at WNC. She is also scheduled for an intro session today at 10:00.

 

Thanks

For the input in response to my request for feedback last week. There were some very nice things said both in comments on the blog and in e-mails, I appreciate them. I also appreciate the honesty in some of the other comments and will do what I can to incorporate your wishes.

I don't know if everyone is on board with the cancellation of Zen Planner as I still get calls and e-mails about it. It has been canceled as it really didn't add much value to our business model. I am sure it works well for businesses that don't change schedules like we do.

Speaking of schedule changes, one of the things I have been talking about for a long time is 5 days a week. for adult classes. It appears that with the current volume of membership and an increase in rates for New members we should be able to make that schedule happen. What is cool is not only will it be a standard 5 days but it will give the opportunity to have special events on weekends to enhance skills and movements. I also hope to bring some great folks in to do some training for us. This all would not be possible without Claudia's willingness to cover classes. Thanks Claudia!!

The 411 on rate increases is that the monthly rate for new members will be $125.00 and $50.00 for CF Kids. There will be discounts for fire and leo as well as family rates. These rates become effective for new members June 1st. The changes will be reflected on the CFCV website shortly. All current members will stay at their current rate as long as their membership stays "active". There are a few members that have not been around for a few months, some will be considered on the active list and some won't. If there's any question, ask and we'll discuss it. Just so everyone knows, if you haven't attended for 4-6 weeks and I don't hear from you you go into the inactive section.

Enough of that, the schedule for June will be posted on the blog (training calender) as soon as Claudia and I can discuss it.

The closing days of last week were alot of fun. Fun is defined as lifting heavy shit from the ground to overhead, from the ground to waist height and practicing gymnastics skills. Og and tgu's and other kettlebell and bodyweight movements are loads of fun as well.

Then there was the Lopez wedding. Congrats Kelly and Danny. The CFCV girls looked gorgeous, the ones in the wedding and those in attendance. Here's a shot of Kelly doing.......you guessed a burpee!!!

See ya'll tomorrow!!

Our Date With Karen

It's been awhile since we dated the bitch but she still is. Actually wall balls and thrusters are some of the better movements and create a butt load of work. Here are some pics and the numbers:

  This was the 9:00ers in action

The 4:00 folks:

I'll sleep on the comments from the last blog for another night before making any profound decisions. I'd also like everyone to know the normal Jolie is back, for better or worse.

Feedback

I'd really like to get some feedback from current members on how we are doing at CFCV. I don't really want to limit the response to questions that I pose because last time I didn't get much response. So, I'd like you all to let me know via comments on the blog or e-mail as to what you think. For a little help I offer these two posts from folks I hold in high regard and am trying to learn from and emulate: Dutch Lowy and Norcal CrossFit's owners Robb Wolf and  Nicki Violetti. They have walked the path before me and are damn good at what they do in my opinion. And these are not the only two, there are many others I look to for advice on training, business, customer service and a number of other topics. I truly am trying to make it the best it can be under the circumstances or conditions if you will.

I guess what I need to know is how you view CFCV for planning purposes. We will be out of the box officially  June 1st and there are a few important decisions to be made in the coming weeks. I want to make the most informed decisions I can with OUR goals as a guide. So if you please, think about it and respond.

Two Video Post

In light of today's workout at CFCV I offer the following (caution if the F word offends you don't play the video):

I also ran across the second installment in the Paleo in a nutshell series: See ya'll tomorrow