Have a question about how to get started? You can find the answer here. Need a substitution for an exercise? You can find it here? Let's just say there is a lot of valuable information here.
The best thing you can do is read, search, and read some more before asking questions about CrossFit - start with the "What is CrossFit" and "getting started" links on the left of the main page; review the exercises link, and dig through the discussion board. The site has an excellent search feature; make it your friend.
Meanwhile, here are some of the most common questions people ask about CrossFit workouts:
WOD is "Workout of the Day." The great folks at CrossFit post a workout for each day. The common splits are a) as posted, which is 3 days on/1 off, and b) 5 days on, two off. If you need explanation on doing the WODs, check here or in the discussion board. Likely your question has been asked before.
Some insight and thoughts on sets and reps:
The WOD descriptions are very literal; don't read into them. If it says "squats" it means bodyweight (aka "air squats") - no added weight, unless it says back squats or front squats.
A "rep" or repetition is one iteration of a movement. One bench press, one squat. A "set" is a group of reps: 10 reps =10 bench presses, 10 squats. 3 sets is do a group of repetitions, rest, repeat, rest, repeat. So, 3 sets of 10 (reps) is 10/rest/10/rest/10. The rest interval is up to your recovery time, and the goal of the WOD. Obviously, if it's a timed WOD, you want to rest less.
Also, rest and reps are frequently inverse. Sometimes a WOD says deadlift 3-2-2-1-1-1. This means a set of 3 reps, a set of 2 reps, another set of 2, a "set of one" aka a "single." This few reps indicates maximal load, and indicates longer rest times.
Back to literal: if the WOD says 21-15-9 reps of bench and pullups in "rounds" (or any two or three exercises as given) you do 21 reps of exercise 1, followed by 21 reps of exercise 2, and 21 reps of exercise 3 if there is a third one. Now do 15 of the first, 15 of the second...9 of the first, 9 of the second.
Most likely you will be breaking the 21's and 15's (and maybe the 9's) into subsets, aka "breakdowns." This is based on your strength and conditioning. Remember if you need to adjust the weight downward, do so, since these are timed WODs.
Here's some insight from Coach on the intent of CrossFit:
"CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom. Let me share some of the more formative of these observations: 1. Gymnasts learn new sports faster than other athletes. 2. Olympic lifters can apply more useful power to more activities than other athletes. 3. Powerlifters are stronger than other athletes. 4. Sprinters can match the cardiovascular performance of endurance athletes � even at extended efforts. 5. Endurance athletes are woefully lacking in total physical capacity. 6. With high carb diets you either get fat or weak. 7. Bodybuilders can't punch, jump, run, or throw like athletes can. 8. Segmenting training efforts delivers a segmented capacity. 9. Optimizing physical capacity requires training at unsustainable intensities. 10. The world's most successful athletes and coaches rely on exercise science the way deer hunters rely on the accordion."
You're kidding, right? Acutally, this is a frequently asked question. Go towww.crossfit.com. Right in the middle, in the block with a date at the top, is the Workout of the Day, aka the WOD. If you can't figure it out, read this FAQ, read the other comments posted, click on any handy links contained in the WOD description, and THEN consider asking for an explanation!
Use a weight that's manageable to you, or use a percentage of the weight prescribed. Assume the "generic" male crossfitter weighs 175 and the prescribed weight is 95 lbs. Thus, you'd pick a weight that's approximately 55% of your bodyweight.
You probably need to have the Java runtime environment installed on your system. Go to http://java.sun.com/j2se/1.5.0/download.jsp and click on the link called "Download JRE 5.0 Update" and follow the directions from there.
Part of the crossfit philosophy includes pursuing/learning another sport or activity, and many crossfitters are also martial artists and competitive athletes in a variety of disciplines. However, if you work the WODs hard, you will find yourself at an improved level of fitness, and for lots of us, the WOD is our primary "sport." If you pursue another activity, you will need to balance your work/rest cycles and be sure to allow for recovery. Sometimes, you will need extra days off or to consider a WOD as "active rest" done at a lower intensity.
If you train the WODs hard, and eat right and get lots of sleep, you will definitely gain lean mass, lose fat, and yes, you can build muscle mass with the crossfit protocol. More specifically, according to Coach, Here is a hierarchy of training for mass from greater to lesser efficacy: 1. Bodybuilding on steroids 2. CrossFitting on steroids 3. CrossFitting without steroids 4. Bodybuilding without steroids The bodybuilding model is designed around, requires, steroids for significant hypertrophy. The neuroendocrine response of bodybuilding protocols is so blunted that without "exogenous hormonal therapy" little happens. The CrossFit protocol is designed to elicit a substantial neuroendocrine whollop and hence packs an anabolic punch that puts on impressive amounts of muscle though that is not our concern. Strength is. Natural bodybuilders (the natural ones that are not on steroids) never approach the mass that our ahtletes do. They don't come close. Those athletes who train for function end up with better form than those who value form over function. This is one of the beautiful ironies of training.
3 rounds of 10-15 reps of Samson Stretch (do the Samson Stretch once each round for 15-30 seconds) Overhead Squat with broomstick Sit-up Back-extension Pull-up Dip Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
CFT:CrossFit Total - consisting of max squat, press, and deadlift.
CFSB: CrossFit Strength Bias. A program developed by Jeff Martin and Darrell White, explained here. You'll need a CFJ subscription.
C&J: Clean and jerk
C2: Concept II rowing machine
FS: Front squat
GHR(D): Glute ham raise (developer). Posterior chain exercise, like a back extension. Also, the device that allows for the proper performance of a GHR.
GHR(D) Situp: Situp done on the GHR(D) bench.
GPP: General physical preparedness, aka "fitness."
GTG: Grease the Groove, a protocol of doing many sub-maximal sets of an exercise throughtout the day
H2H: Hand to hand; refers to Jeff Martone's kettlebell "juggling" techniques (or to combat).
HSPU: Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up.
HSQ: Hang squat (clean or snatch). Start with bar "at the hang," about knee height. Initiate pull. As the bar rises drop into a full squat and catch the bar in the racked position. From there, rise to a standing position
IF: Intermittent Fasting
MEBBMaximum Effort Black box, term coined by Mike Rutherford. Search the forum for it. Originally laid out in one of the early Performance Menu issues.
KTE: Knees to elbows. Similar to TTBs described below.
MetCon: Metabolic Conditioning workout
MP: Military press
MU: Muscle ups. Hanging from rings you do a combination pull-up and dip so you end in an upright support.
OHS: Overhead squat. Full-depth squat performed while arms are locked out in a wide grip press position above (and usually behind) the head.
PC: Power clean
Pd: Pood, weight measure for kettlebells
PR: Personal record
PP: Push press
PSN: Power snatch
PU: Pull-ups, possibly push ups depending on the context
Rep: Repetition. One performance of an exercise.
Rx'd; as Rx'd: As prescribed; as written. WOD done without any adjustments.
RM: Repetition maximum. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times.
SDHP: Sumo deadlift high pull (see exercise section)
Set: A number of repetitions. e.g., 3 sets of 10 reps, often seen as 3x10, means do 10 reps, rest, repeat, rest, repeat.
SPP: Specific physical preparednesss, aka skill training.
SS: Starting Strength; Mark Rippetoe's great book on strength training basics. Available right here.
Subbed: Substituted. The CORRECT use of "subbed," as in "substituted," is, "I subbed an exercise I can do for one I can't," For example,if you can't do HSPU, you subbed regular pushups. Sadly, many illiterate posters get this bass-ackward, and claim that since they can't do HSPU, they subbed HSPU for pushups. D'oh!
TGU: Turkish get-up (See exercise section)
TTB: Toes to bar. Hang from bar. Bending only at waist raise your toes to touch the bar, slowly lower them and repeat.
WO, sometimes W/O: Workout
WOD: Workout of the day
YBF: You'll Be Fine (liberally applied in spray form)
Abs ("the core") work to stabilize and support the body with most CrossFit movements: squats, deadlifts, the O-lifts, burpees, pushups, pullups (especially the kipping variety), etc. These movement patterns place greater emphasis on the abs working in concert with the rest of the body and will result in stronger muscles than the isolation of crunches. Additionally, the standard CF warmup includes 3x10-15 "situps" and those can be whatever you desire, although the full-range glute-ham situp is recommended.
For any CFJ problems or concerns, please don't post to the message board. Please email the customer service team directly. They aren't psychic, and they don't monitor the board. SO, for all CFJ or other CrossFit Store concerns, go to the source! Customer Service
Of course you include the weight of the bar, unless you have a weightless bar! Prescribed weight (for any weightlifting endeavor, not just CrossFit) always means total weight lifted, and you're lifting the bar, so add it in.
Fear not! There's nothing personal about your posts getting waylaid by the spam filters. We get well over 500 spam posts a day, most of which would curl your hair (assuming you have hair to curl...).
The only feasible way to combat that is with an ever-growing, ever-changing series of automated filters. Inevitably, a few legit posts get snatched up, usually for having a filtered word used in a perfectly legit manner. The filter owners also said that posts with a lot of numbers and punctuation characters, with not much else (hmm, sounds like a WOD result) are likely to trigger the filters. A few times a day, we go through the trash and rescue real posts (and comb the real posts for crud that has slipped through the filters). Most common reason for posts being held is multiple exclamation points (!!!) - a favorite spammer tool. Use just one...see your posts!!!
Sorry you got caught...it may not be the last time...but just post, and be patient!
Of course, if you use profanity in your posts, the filters grab that too, and I generally don't bother to inflict the potty-mouth on our readers.
For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.
Use whatever grip is strongest for you - palms facing, palms away, palms parallel. You can mix them up. If you can't do many (or any) work on negatives (jump up to top position; lower slowly); use a Gravitron if you have access, or even work on pulldowns until you are stronger. Beware, however, that pulldowns are much easier than pullups, even when pulling bodyweight. Best is to go for the negatives, or multiple sets of one or two.
Start hanging from a bar, at full extension (down). Curl yourself up (bending at the hips and knees) so that you're in a "ball" with your knees at your nose. (You're still hanging below the bar.) Now, push the toes upward, toward the ceiling . . . keep extending . . . the toes rise, your knees and hips straighten out, and your head drops lower. (You're upside-down by now.) Your arms stay straight, with your weight hanging by them below the bar at all times. Ultimately, you arrive at a point where you are like an arrow pointed straight down with your head, toes to the ceiling (sky?), body straight. Note: this is not a good moment to lose your grip.
Same as before, starting from the regular hang position below the bar . . . except that this time, you don't get to bend the knees . . . you bend at the hips only, raising your toes to your nose in a pike position (knees straight!). When you get your toes up near your face (knees straight!), you can drop your head back, and again begin extending your toes to the ceiling. You should find yourself "dropping through" much more quickly this time (be careful not to move so quickly that you jerk your grip loose). You end up in the same place as before, hanging straight upside down, with your arms straight (below the bar), head down, toes to the sky, body straight. Got that? Good. So much for the easy part . . .
Now we begin the fun stuff. Start below the bar again, but this time you try to bend at the hips (i.e., pike) *as little as possible* while lifting your toes up. Your upper body and head will have to start dropping back much sooner, but try to keep your head in line with the upper body (don't let it drop back independently). You want to keep your whole body as straight as possible while this is happening. You must (should) keep the knees absolultely locked, and bend (pike) at the hips just a *little bit* (to improve your leverage). You will probably also find yourself bending at the elbows a little bit as well. Technically, this is cheating (bad form), but will probably be necessary on your first few (dozen) attempts . . . I certainly still have to do it with bent elbows.
In the ideal, all parts of your body (arms, legs, knees, hips) remain completely straight as you lever your way from below the bar to inverted hanging (still below the bar). Only the shoulder joints move.
If you go to the Exercises section and watch the video called "Presses," you'll see exactly what a push jerk is. Coach details the 3 forms of presses: shoulder press, push press, and push jerk, in one of the CFJs from a while back (Jan 2003). Basically, the push jerk has you doing the same one-quarter to one-half squat at the beginning of the movement (just like for the push press), then driving the bar upwards. But instead of pushing and catching the bar overhead with straight legs (a la the push press), you catch it with bent legs. The push jerk (and push press) is a great developmental exercise for the clean and jerk.
Also known as "squat-thrusts" from your high-school PT days. The "official" burpee for CrossFit is explained in the standards video from the '08 Games. Here's a description of the burpee:
To perform a burpee with a pushup, you will begin in a squat position with hands on the floor in front of you (1). Kick your feet back, while simultaneously lowering yourself into the bottom portion of a pushup. Your arms will not be extended. (2). Immediately return your feet to the squat position, while simultaneously pushing "up" with your arms. You will perform a pushup as you return your feet to the squat position (3). Leap up as high as possible from the squat position (4). Repeat, moving as fast as possible.
To perform the samson stretch you interlace your fingers and raise them overhead so your palms are facing the ceiling, lifting with your shoulders. Your legs are in a lunge position with the rear leg's knee touching the ground. Stretch your hands up, and stretch/sink into the lunge. For a more detailed explanation (and pictures), check out the April 2003 issue of the CrossFit Journal.
Whatever you like; recommend picking one style and sticking with it so you can compare performance over time. Lots of folks like the ab-mat. Some of us do "military" situps, which come in a couple of flavors. Hard-core: Hands behind head, feet anchored, knees at 90�. All the way back until base of shoulder-blades hit the floor; up to near vertical. Or "Air Force" version: arms crossed in front, hands on shoulders or arms; feet and legs as above. Down position same as above; up to where elbows touch knees or thighs. Hands must stay on shoulders or arms. "Janda"situps are tough; you place a bar, board, partner's hands, or whatever behind your calves. Keep your feet flat on the floor; dig in with your heels and pull back hard with your calves against the bar. This should de-activate your hip flexors, thereby making your abs work harder.
Stand on one leg, with the other leg out in front and parallel to the floor. Hands go out in front to help balance. Sit back and down, as if sitting in a very low chair. At the bottom your support foot is flat and your hamstrings/glute is resting on your calf. Now stand back up to the starting position. That is one rep.
There are a TON of discussions about this on the boards. Try searching for kipping and kipping pull-up via the search function. There is also an entire Crossfit journal dedicated to the kipping pullup. "if you'll read this thread on the kipping pull-up I think you'll come to see the move in a different light. It's a long read (10 pages or so) but well worth the effort. I've never seen more thoughtful or complete analysis on the movement anywhere:
NOTE:Greg's famous quote, "We do your stuff nearly as well as you do, you can't do ours very well at all, and we do everything that we both don't do much better than you can. Not very humble, I know, but true." first appeared in that thread, Here.
"Short version: Kipping allows more work to be done in less time, thus increasing power output. It is also a full-body coordination movement when performed correctly, which applies more functionally to real-life application of pulling skills. Last, but not least, the hip motion of an effective kip mirrors the motion of the olympic lifts/kettlebell swings, adding to it's function as a posterior-chain developer."
Squat clean aka Full Clean aka Clean = start from the floor, catch in a full squat. Hang clean = start from the hang position (above or below the knees), catch in the full squat position. Power clean = start from the floor, catch in a quarter or half squat position aka the power position. Hang power clean = start from the hang position above or below the knees, catch in the quarter or half squat. "Hang" describes where you start. "Power" describes where you catch. Tip o' the hat to Keith Wittenstein
Towel pullups is the consensus best substitute. For more realism, alternate one hand high, one hand low on the towel. Some folks do towel pulldowns, as well. Standard rope length is 15', and standard substitution is 15 towel pulls.
The "standard" substitute for Wall Ball is either dumbbell or barbell thrusters. Since you can't (or shouldn't, anyway) actually throw the dumbells in the air, use about twice the specified ball weight (40 lbs or so instead of 20) and do them as explosively as possible . . . but it's still quite different. Better to follow David Heyer's directions for a homemade medicine ball:
take an old, or cheap, basketball
cut a slit in it
stuff with sand
sew or glue the slit closed (optional), and then tape up with heavy tape (Americans call it duct tape)
This gives you a perfectly functional 18-22 pound ball (9 or 10 kg) for under $4.
Do Sumo Deadlift High Pulls (see exercise page for demo): If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--"shin to chin." 2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's
Jumping pullups (use as much leg push as needed, lower slowly . . . this really keeps the cardio going in a WOD like Fran) Pure negatives (climb to top position using whatever means necessary, chair, bench, whatever, then lower slowly) Assisted Pullups: use a Gravitron machine (if you're lucky enough to have access to one), or, even better, a human spotter to give you a lift. Bend your legs at the knees so that the tops of your feet are facing down, have the spotter support you there to provide some lift. Assisted pullups 2: Get a large elastic band (surgical tubing works great), loop over the bar, step in it to provide some lift Reduced load pullups: Suspend a bar (maybe an Olympic bar for weights?) at a height less than overhead . . . maybe about chest high . . . get underneath it with you legs in front and body straight . . . do "pullups" with your legs still on the ground, supporting part of your weight . . All of these have the advantage that they are neurologically more valuable than the fairly un-natural motion of locking your knees under a pad and moving just your arms . . . in all of these, your arms are going to be drawing your whole body up . . . you will progress toward "full" pullups faster. But yes, you can do pull-downs, and doing those are infinitely better than skipping this workout. Courtesy of Dave Wood
Support all or most of your body while working up to HSPU. You can place your hands on the floor, and your legs on a bench or ball or counter (bend at the waist). You can hook your toes over a bar in the power rack or smith machine. You can do partial reps, building up to full range of motion. For example, stack a few books up under your head; lower to the books. Work on removing a book from the pile every workout or so until you are going head to the floor.
You can sub standing presses for HSPU, using absolutely no leg drive, but they are not as good a sub as working toward the actual motion.
Work on tuck sits (both legs tucked up to your chest), one-leg extended L-sits (you can alternate legs), jumpstretch bands for support (set your paralettes under the pullup bar and hang the bands from the bar; put your legs or feet through the band).
Towel pullups (drape a towel over the pullup bar; grasp an end in each hand), see-saw towel pullups. If you have a rope but can't pull your weight, tie a dumbell or kettlebell to one end and pull the rope to you, hand over hand. You can do this outside, along the ground, or you can throw the rope over the pullup bar and hoist the weight to the top. You'll want to mimic the arm motion of climbing as much as possible.
Do tuck jumps. Multiple single-unders in no way compensate for the exertion required for double-unders. Stand with your feet slightly inside the width of your shoulders. Bend your knees and lower your body down 8-12 inches. Explode into the air and bring your knees up to your chest in a tucked position. Upon landing, your feet should be in a strong, dorsi flexed or "toes up" position. Use your whole foot to generate power, not just your toes! Maintain good posture in your upper body. Keep your chest and head up. Don't let your shoulders lean out beyond your knees. This can stress your lower back. Explode off the ground as quickly as possible and repeat for the required number of repetitions.
Good mornings (with or without weight); supermans. Of course there are lots of ways to creatively do back extensions - lying over swiss ball with feet hooked under bench or bar (finally! a use for that Smith machine) is a common one.
Just like for the back extensions, there are lots of ways to creatively do GHR situps - lying over swiss ball with feet hooked under bench or bar (finally! a use for that Smith machine) is a common one. You can lie crosswise across a bench, with your feet hooked, as well.
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
First posted 6 July 2005
21-15-9 reps, for time
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
First posted 15 July 2005
Run 800 meters
50 Back Extensions
3 rounds for time
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
First posted 18 August 2005
1 mile Run
1 mile Run
For time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
First Posted 15 June 2006
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
First posted 26 February 2007
95 pound Overhead squat, 21 reps
95 pound Overhead squat, 15 reps
95 pound Overhead squat, 9 reps
S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage.
First posted 2 August 2007
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
First posted 19 December 2007
95 pound Squat clean, 30 reps
Run 800 meters
3 rounds for time.
In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.
First posted 22 December 2007
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
The snatches are full squat snatches.
3 rounds for time.
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
First posted 12 February 2008
4 Handstand Push-ups
8 2-Pood Kettlebell swings
As many rounds as possible in 20 minutes
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in an training accident in Arizona, on Feb. 13 2008.
First posted 12 March 2008
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
First posted 9 June 2008
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.
Each burpee terminates with a jump one foot above max standing reach.
Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.
Some performance insights and a scoring example from Mark Twight:
Lying down between exercises lowers HR faster than standing, sitting or walking, indicating better recovery in the short 60 second rest.
Alternating upright exercise (squat, pull-up) with prone or seated exercises produces lower heart rates, and allows greater overall level of work
Rowing first reduces reps on all other exercises
Rowing reps are not seriously affected if done last
Improvement happens really fast when the workout is done consistently (bimonthly).
High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc. which suggests that local area endurance and lactic acid tolerance improve with this protocol.
Scoring Example: A total score of 53 (Execllent score, BTW) is determined by adding up the lowest number of reps in any set of each exercise. 18 squats 4 pull-up 6 push-up 13 sit-up 12 row (use the calorie counter and call each calorie a rep) This score is a 53.
This great free, resource, given freely by the Glassmans, is freely made available on the time schedule of the folks who (did I mention freely) run CrossFit.com. If the posting time doesn't suit you, you can always a) do something else, b) do a previously posted workout, or c) workout a day or a cycle behind the posted date.
Yes, that really is the WOD. It's a Max Effort strength WOD rather than a Metabolic Conditioning WOD. It won't leave you as "gassed" as Helen or Cindy will, but it will tax your muscles and nervous system heavily. Seethis thread on the message board for more discussion of the protocol, and this WOD demo for a visual.
West Marine is rigging climbing ropes of unsurpassed quality and unbeatable prices specially for CrossFitters. This is not a public offer but an act of corporate generosity to our community. Mark Chandler (Markch@westmarine.com) is the contact. If you elect to take advantage of this opportunity please express your appreciation.
Another good source for climbing ropes and hardware is Jammar. Wolverine Sports advertises a good low priced manila climbing rope with attachments. Draper offers a variety of climbing ropes.
"I updated our Garage Gym Shopping List to include more of the discounts that I have seen on the message board as well as a some reading material and DVDs. Some of the information on the page is from direct experience with the products, but most is from looking through the message board for other people's recommendations. If anyone has any ideas for other products by "Friends of CrossFit" or knows of other CrossFit discounts let me know. Also if anyone know of any other good deals on equipment that can be used for CrossFit let me know. I try to keep this page as up to date as possible." http://crossfitweekendwarriors.typepad.com/homegym.htm Courtesy of Ahmik Jones
Gill Athletics, Inc has recently changed their policy with the distribution of equipment to the Crossfit Community. A number of affiliates have come forward and agreed to be Gill/PowerMax representatives to the community. Please contact any one of these affiliates to purchase product-including great rings! Affiliates will be providing a CrossFit discount. Karl Geissler is still, happily, working for Gill and is still a great contact for the community.
That's up to you. Running shoes aren't ideal, although regular sneakers are okay. Both may inhibit proper running form and throw off your balance during heavy lifts, in particular, because of the compressible soles. Many people prefer a "minimalist" shoe, or even barefoot, if they feel they can do work out safely. See this thread on the message boardfor a discussion on shoes; if you need more info, check the "Similar Threads" list at the very bottom of the thread link.
Read 'Mastering The Zone' by Barry Sears, who is the founder of The Zone diet. (this is what it looks like: ) Have a look on ebay though, you can pick them up pretty cheap.
The Zone webpage has a good explanation on how it all works, laid out simply, read all the articles here, they are only short. The book will go into more detail though and also provides you with a bunch of recipes.
CF Issue #21 has an easy to understand explanation of the zone. Also providing a block chart for the most popular foods, which i have personally found extremely helpful.
Eating meals when busy is hard, but it's something you need to get used too if you want results. MRP shakes, or bars are an idea. You can get Zone bars which have a 40/30/30 split, so just down one of them when you can. You can also get bars from other sources which do the same macronutrient split. Otherwise, make your meals in advance, so you don't need to cook all the time.
And if you're running short on recipe ideas, The PM is great (posted by Nikki Young)
There are more calories than you see; when counting Zone blocks, you only consider the primary nutrient type (e.g., treat fruits, vegetables, and any grains as a carb source alone. Eat lean protein and don't count its fat content towards your 1.5g of fat per block. Eat healthy fats and ignore any non fat macronutrients they have. Don't count the protein in tortilla, banana, or pecans, etc. Consider them carbs or fat. Treat peanut butter as a fat. You wouldn't apply the protein and carb totals in peanut butter towards your block count.
You can check out the Crossfit Journal issue #21 for some basic idea behind the program as well as a block chart which comes in handy. Of course, there's a good block chart here on the FAQ. The book "Mastering The Zone" seems to have all of the info that you'd need as far as implementation of the Zone, figuring out your protein prescription as well as daily meal plans and recipes, etc.
Level 1: Our certifications are appropriate for anyone who is interested personally or professionally in learning more about CrossFit. Attendees have included folks from military and LEO communities, firefighters, trainers, housewives and househusbands, athletes (both professional and weekend warriors), CF affiliates and prospective affiliates, and others. Level 2: Our Level 2 Certifications are designed for those who are interested in advancing their training skills by demonstrating, and being evaluated on, their ability to teach CrossFit concepts and movements to others.
Level 1: A two day basic introduction to the CrossFit concepts and movements that goes from lectures, to demo, to workouts. Level 2: The Level 2 Certification is a performance test. You will be tested and evaluated on your ability to teach CrossFit's 9 Foundational Movements (squat, front squat, overhead squat, shoulder press, push press, push jerk, deadlift, sumo deadlift high pull and medicine ball clean) to a small group of students of multiple levels.
Level 1: No. We have gotten feedback from many attendees that they wished they attended a cert sooner because they gained a much better understanding of the program after the certification. Level 2: It is best to be very confident in your coaching abilities before attending a Level 2 certification. Please see the next question for the prerequisites of this course.
Level 1: There are no prerequisites, but we do recommend that you have some exposure to CrossFit workouts. Please read "Killer Workouts." Level 2: To attend a Level 2 Certification, you MUST have completed the Level 1 course. If it has been over a year since your last Level 1 CrossFit Certification, we highly recommend attending another before coming out for the Level 2. We also recommend training people in CrossFit movements and concepts for at least 6 months before registering for this course.
8.7. What can I do with my certifications? Level 1: On completing a Level 1 CrossFit certification, attendees will have the resources and a sufficient foundation from where they can continue independent and successful development as a CrossFit trainer or athlete. No matter where you train, a CrossFit Level 1 Cert is required to call yourself a CrossFit Trainer. The credential is accepted at all CrossFit Affiliates and required to open your own CrossFit Affiliate. Level 2: Upon passing of the Level 2 Certification you will be listed on CrossFit.com in our Level 2 Trainer database. This allows the public to search for a Level 2 CrossFit Certified Trainer in their area. With a Level 2 Certification you are recognized in the CrossFit community as meeting our standard and recommended as a competent trainer.
You cannot advertise that you run CrossFit classes or training or use the CrossFit name, slogans, art work, or photos for any form of business promotion unless you affiliate. Affiliation alone gives you the legal right to use the CrossFit name for business and/or promotional purposes.
You can list that you are CrossFit Level 1 or 2 Certified as a credential on a business card, resume, or website bio. We reserve the right to review and deny use of the CrossFit name in any way we deem in violation of these terms.
Level 1 and Level 2: Just click the link provided in the listing of events on the www.crossfit.commain page. From there you can fill out a registration form and make a $250 deposit or pay in full. Full payment is due no later than three weeks before the seminar.
Level 1: Your first Level 1 Certification attendance is $1000, your second is $500, and subsequent ones are $250. Level 2: The cost of Level 2 Certification is the same as Level 1. Your first Level 2 attendance is $1000, your second is $500, and subsequent ones are $250. If you do not pass the Level 2 Certification exam, you can come back and try again free of charge.
Level 1 and Level 2: For your first time through a Level 1 and Level 2 certification, we offer a discounted rate of $800 from the standard $1000 if you are active military, law enforcement or fire fighter personnel. All subsequent certification seminars will be charged at the standard fee rate. We do not offer affiliate, group, or student discounts. Please email@example.com with any additional pricing questions.
Level 1 and Level 2: They are listed on www.crossfit.com under "Upcoming Events." If you do not see one that is open or near you, remember that we post the certifications as soon as the dates and locations are finalized. We are continuously posting new seminars, so keep checking back on the home page of www.crossfit.com. It's a good idea to register right away when you see one posted that you'll be able to attend.
Level 1: Yes, you will receive reading material and a coupon for a year's subscription to the CrossFit Journal two weeks prior to the Certification. Level 2: Yes, you can download the study material here or it will be available on registration.
After attending your Level 1 Cert, spend at least six months training people in the nine foundational movements of CrossFit. Use the Journal material given at Level 1 and the videos from the main site to further inform your training.
Attend additional Level 1 Certs. During your first Cert, you get an overwhelming amount of information and are just learning the movements yourself. At additional Level 1 Certs, you have the opportunity to receive different layers of information from the perspective of an experienced CrossFit trainer.
Sign up to be a Level 2 Test Subject. This is a great way to prep for Level 2 by getting a taste for what the test is about before taking it yourself.
Train with as many other affiliates as you can, especially those you think are better than you or those who have gone through Level 2 and passed.
Attend a CrossFit Kids Cert. This is a less direct method of preparing, but in this Cert you are taught how to teach the nine moves and more in a very creative and effective manner.
The Level 2 Test Subject spots are for people who want to help us test the Level 2 candidates by participating in the training test portion of the certification only. There are no responsibilities other than to show up and be trained. It is a good way to gain some exposure to Level 2 for those interested in going through it at some point. There are no prerequisites to be a test subject. You will attend on Day 2 ONLY, and from 9 am to 1 pm. You can register as a 'test subject' and won't need to enter a code.
Level 1 and Level 2: Check with your doctor before attending and use your best judgment. There is no requirement to participate in high-intensity exercise at the certification and we can scale for basically any injury or physical limitation. If you do decide to attend please see a CrossFit HQ staff member at the beginning of the certification, so we can accommodate you appropriately.
Level 1: This is up to you and your doctor, but there is no requirement to participate in high-intensity exercise at the certification. The demos and workouts can add up physically over the weekend and it is our expectation that you will use your best judgment when participating. There is a lot to experience and learn from watching as well. Level 2: During the Level 2 certification, there is no requirement to participate in high intensity exercise. However, you will be required to actively participate in the coaching of others for the full two days. Keep in mind, the whole course is a performance test and it is a very rigorous course. It is up to you and your doctor to decide when is the best time for you to attend.
There is no requirement to participate in high-intensity exercise at the certification. The demos and workouts can add up physically over the weekend and it is our expectation that you will use your best judgment when participating. There is a lot to experience and learn from watching as well. Please read "Killer Workouts."
Our trainers are from a variety of backgrounds. All are CrossFit Level 1 and 2 Certified and have demonstrated the competency in their training skills to become CrossFit HQ Training Staff. Their educational and professional backgrounds range from fitness professionals and gym owners, to er doctors, lawyers, corporate executives, and individuals from all branches of military service.
Once you are accepted as an affiliate, you will need to have a live website before we will be able to link you on the CrossFit site. This is our primary vehicle for promoting you; therefore, we expect you maintain a good site. Please DO NOT register a domain with the CrossFit name in it until AFTER you have been accepted; CrossFit is a licensed trademark and its use without our prior permission is illegal.
You may own the domain, but the use of "CrossFit" in your domain is unlicensed and illegal, and we can legally force you to give it up. CrossFit Inc only acknowledges the URL of the name that you have licensed from us. If you own a URL containing a CrossFit name for which you have not been granted a license, it is useless to you. We seriously frown on folks "land grabbing" more names than the the one associated with their specific affiliate and doing so may affect your acceptance into our program.
We recommend frequently (e.g., daily) updated content in a blog format that features clients, educates, and has personality. Document your group's efforts and milestones with photos and videos and plaster the web with them. Make stars of your best and hardest workers. Build your program's legacy from day one.
No. There is no fixed way of opening a CrossFit affiliate. We see the whole spectrum from people working out of their garages, basements, backyards, local parks, and other people's gyms or facilities to people renting and renovating spaces or even building something from scratch. Mostly, it depends on the scope of your resources and ambitions. Many have been very successful starting small, establishing a clientele and cash flow, and then growing into larger spaces.
Yes. We do not limit the number of affiliates in any given area. Almost any town or city has enough people to support numerous prosperous CrossFit gyms. We think of our business as the training business, which is relationship based. Lower volume, higher quality, higher margin. It is our belief that the more affiliates there are in one area, the more public awareness there will be of CrossFit and the better it is for everyone. In the best examples of this we have seen affiliates work together, pooling resources, ideas, and outreach capabilities, to increase traffic (and fun) for all involved.
Think quality, excellence, caring. So far the very best marketing strategy we have seen is to be the best trainer you can be. Care about the progress of your clients and give them the best training and information possible. Our most successful affiliates find caring genuinely for one client at a time and word of mouth to be the most powerful marketing tools.
You can link to anything on the main CrossFit site, but you CANNOT dowload our material and host it on your own site (e.g., videos, the free Journal issues). You can use any material freely available on the site with proper attribution. You may not distribute any content from the CrossFit Journal that is not already publicly available from the Journal page or elsewhere on the site. At this point, you cannot sell our t-shirts, but you are encouraged to create your own t-shirts featuring your affiliate name and creative slogans. Logos and/or slogans associated with CrossFit HQ or CrossFit.com may not be used without prior permission from HQ. As an affiliate, you can and should say that you use CrossFit methods, and that you're part of the extended CrossFit family, but you may not represent yourself directly or indirectly as a representative of CrossFit.com, CrossFit HQ, or CrossFit, Inc.
You can call yourself a CrossFit-certified trainer and say you use CrossFit methods. You can state that you are CrossFit certified on your website and business cards. You cannot use the CrossFit name, slogans, art work or photos in any business or promotional way unless you affiliate. This includes business cards and web sites. Affiliation gives you the legal right to use the CrossFit name for business and/or promotional purposes.
There is no set amount you need to charge. But remember you are offering a professional service and it deserves a professional rate. Take some time looking at other Affiliate websites to get a sense of how much folks are charging.
We're interested in all aspects of CrossFit, especially functional movement, intensity, variation, and community.
World record performances are great, but so are all types of personal achievement.
Proper (not necessarily perfect) technique and full range of motion are essential.
Shoot outside or with great indoor lighting. Use a tripod whenever possible.
If you know how to edit video and have a vision for your video, by all means send a finished product. Otherwise, submit raw footage and we'll edit it when we can (we're always looking for good content).
Please send full size (preferably 640x480 and up). For the final edited format, .WMV and .MOV are best, but it doesn't really matter (we can work with almost all formats). Unedited video should be sent in .MOV or .AVI formats whenever possible.
If you have more than 10min of video, send it via snail mail on a data DVD (or CD), or a MiniDV cassette to:
Ten tips for Successful Affiliation (AKA Our Business Plan):
1. Have fun – If you don't enjoy working out and training, no one will want to workout or train with you. The strongest groups work and play together. Find extracurricular activities for your crew.
2. Start small and get kicked out– Start in the smallest cheapest space available and move when you outgrow the space. Start in your garage and work out there until the neighbors either all join you or band together to complain about the ruckus. Running out of room means you can afford more space.
3. Industrial space is better than retail space –Industrial space is cheaper, has higher ceilings, comes with roll-up doors and is generally superior to commercial retail space. Be a destination location.
4. Don't kill anyone – Rhabdomyolysis is a potentially lethal threat to newcomers; be very careful. This is a very real and present danger. Avoiding “rhabdo’ should be the primary concern of first and second time workouts. Throwing a unknown newbie into an established group class is an invitation to rhabdo.
5. Master the basics – Only by insisting on good fundamentals will a group find success with CrossFit programming. The biggest training mistake we see is teaching advanced movements to folks who haven't mastered the prerequisites.
6. Harness the talents of your local crew – The plumbers, electricians, general contractors, fabricators, doctors, lawyers, and accountants among you will be proud to lend a hand. Thriving gyms depend on the resources of all their members.
7. Lean on www.crossfit.com – The collective talents of the CrossFit family cannot be matched elsewhere. This project is ultimately Internet driven and supported.
8. Take photos – Document your group's efforts and milestones with photos and plaster the walls and the web with these photos. Make stars of your best and hardest workers. Build your program's legacy from day one.
9. Start with one on ones and then advance to group classes – The best group instructors have honed their skills through individual instruction. Only very rarely will an instructor without one-on-one experience deliver a professional product to a group. (Your attrition rate will also correlate with the number of your crew who begin with one-on-one instruction.)
10. Instruct, present, demonstrate – CrossFit is a fitness think tank; lead by thinking. Build your program to be a powerful resource for your community. Handouts, guest lecturers and presenters, discussion, and video will accelerate the understanding and progress of your crew.
For our Affiliates we can link to and promote events from the Affiliate Blog. The Main page is reserved for CrossFit HQ events. To get your event listed please follow this process:
Send your events to firstname.lastname@example.org and copy email@example.com. Evnts which will be posted must be an affiliate event, hosted at your or another affiliate. Side business events will not be posted. They will only be posted if sent in the following format :
Date of event (make it look like the dates on the Affiliate blog)
Title of event
Link to event info, if any (separate line; do not embed the link)
Your affiliate name and link (link on separate line; do not embed the link)
No. CrossFit affiliation and CrossFit Kids affiliation are two separate and distinct programs, although CrossFit Kids is strongly associated with CrossFit HQ. In order to be a CrossFit Kids affiliate, you must first become a CrossFit affiliate, attend a CrossFit Kids certification, and then apply to CrossFit Kids. You can find more information here.
If you run any kind of youth program at your affiliate and you are not a CrossFit Kids affiliate, then you are prohibited from using the trademark "CrossFit Kids" in any manner.
You may instruct as an apprentice, under the mentoring of an L1 Certified CrossFit trainer.
All trainers at a CrossFit affiliate must hold a CrossFit Level One Certification. Apprentice (non-L1 certified) trainers may work under the direct supervision of a certified L1 trainer prior to obtaining their L1 certification.
We love that affiliates hold competitions and would like to do everything we can to encourage such events. When planning your competition, please keep in mind these simple rules:
Please avoid the use of the word "Games" so there is no confusion with official HQ-sponsored events.
Please do not use CrossFit HQ logos or artwork (this includes Journal graphics) when promoting/advertising your affiliate event. Again, we're trying to avoid confusion with HQ-sponsored events.
Use of the trademark "CrossFit" is allowed in the title only if it is used in conjunction with your affiliate name. Acceptable: CrossFit Watertown Challenge. Unacceptable: CrossFit Connecticut Challenge, CrossFit Northeast Challenge, CrossFit Challenge, CrossFit Northeast Games. Also acceptable: Connecticut Fitness Throwdown brought to you by CrossFit Watertown.
Run a great event, have fun, and send us reports and photos so we can share your good times and amazing feats with the community.
CrossFit no longer allows multiple affiliations. We believe it is better for an affiliate to concentrate on a single location to ensure the quality of hands-on involvement by the owner. So, in essence, the rule is: one trainer, one box.
CrossFit affiliate names and websites must be separate and unique. Any private business relationship between CrossFit affiliates (or with persons not listed on the License Agreement) is wholly extraneous to the CrossFit, Inc. relationship with each CrossFit affiliate. Our requirements in this area are simple: One CrossFit box, one unique affiliate name, one person's name on the License Agreement, one website with the CrossFit licensed name that pertains to one affiliate. If you choose to link to other sites or engage in reciprocal memberships or take on partners, that is your prerogative and not a part of your affiliate's relationship with CrossFit, Inc.
The .wmv links to a video in the Windows Media format, which should work on all machines running some form of Microsoft Windows. For the latest free player, please click here (Windows users only).
The .mov links to a video in the Apple QuickTime format, which should work on all machines running Mac OS, and can easily be installed on a Windows machine. For the latest free player, please click here (Mac or Windows).
Note, we make no claims to the performance of these players on your machine.
For Mac users who want to see the .wmv videos, you can download the free Flip4Mac plug-in for QuickTime here.
First, try right-clicking on the link (ctrl-click for Mac users) and download the file to your hard drive before playing it. The exact language changes from browser to browser, but look for something like "Save Link As..." or "Save Target As..."
If that doesn't work, make sure you have the latest versions of the free players (see above).
If it still doesn't work, restart your system after installing the player or plug-in (even if they say you don't have to).
If it still doesn't work, it may be time for a new computer.
That depends on your family and your work. We have a wide variety of videos on the site. While the video content is certainly work and family friendly, the music sometimes isn't. If you are concerned about the music or content in any way, preview the videos privately, turn off the sound, or skip them altogether.
You can get the full-screen images right off the site (after enlarging images, right click on them to save to disk). Depending on your printer, you could make a reasonable 8x10 from most of them. To scroll through the archives, there's a drop-down list below the affiliate list on the right side of the main page. Please use the images for reasonable purposes, and with proper attribution if displayed or distributed publically.
For most of our work, we're using 2 Canon GL-2s for video capture, and 2 Canon 20Ds for stills. The video editing is done in Final Cut Express HD on a Mac Pro and MacBook Pro. The stills editing occurs in Photoshop on the Macs and a PC.
There will be some risk mitigation requirements for people who buy into the RRG as part of the underwriting guidelines. We will provide those to you but they're not onerous. I remember rhabdo awareness as one, but not some of the others off the top of my head. Actually, looking at your questions, waivers signed by clients were part of the guidelines (we've already written those), as well as providing proof of amount of business (in order to determine premiums), IIRC.
For clarity - An affiliate owner's policy will cover trainers who are (a) working at the box and (b) are in the scope of their duties. Thus, an affiliate owner does not Need to capitalize in each trainer...HOWEVER... if an individual trainer would like to buy ownership in the company for the future to be able to get a policy separate from their affiliate owner's, then that is great and would cover them outsider of their owner's box.
The $1000/200 buy-in will get you an ownership stake in the RRG. You will receive shares of stock. That will make you eligible to get a policy and premiums will therefore be separate. Premium rates will be based upon busines, size, etc. They will be very comparable to what exists in the industry. Eventually we hope to bring those down IF we pay few claims and are sufficiently capitalized. We're not going to be AIG. But that will depend upon what you, the affils and trainers who sit on some of the Committees, decide.
Once the RRG is capitalized and approved in various states, it will start writing policies. Now, here's the technical stuff boiled down. The RRG itself will write policies that will cover what we call Errors and Omissions. Let me drop a definition here - think of this piece like malpractice insurance for lawyers or doctors. Sometimes you may recommend a course of action to a client in your professional discretion as a trainer. It may be perfectly valid and one that we all would recommend. The peron may still get hurt (rhabdo, round their back on a DL and hurt a disc, etc.). The RRG wil cover that and defend that, if necessary. This is the piece that is currently missing from most policies and most of you probably aren't even aware of its absence/exclusion from your policy. Wrapped around that policy will be what you can think of as a standard, commercial liability policy for slip and fall, property, someone drops a kettlebell on their own head or foot and on and on. They fit together - snugly - because WE helped write the policies that way by working with the insurance provider we have who helped us set this all up.
In conjunction with the above, the complementary policy will have its own premium, but we've set up a mechanism that it can be billed "singly" and you'll get one envelope, so to speak, with the two policies enclosed.
Nexo Insurance is currently able to write the "wraparound"/complementary policy to the one (the E&O) that the RRG will write when it's stood up. Thus, you could get that policy today if you're a trainer or affiliate. Solo trainers may also buy in.
If you want to buy the complementary policy today with an eye toward the RRG policy for E&O/rhabdo later, contact Gary Rimler or Art Baldwin atNexo Insurance. Go to the contact page for email addies. They're great guys and helped us craft this whole thing.
Beyond what's already been written in Russ Berger's article, here's a quick few thoughts. The benefits - (a) ownership in the RRG in the form of shares of stock, (b) a policy that covers something you almost certainly don't have coverage for right now, (c) control over the defense of those kinds of claims as an owner in the RRG, (d) control over future premiums in the event of low claims payouts, reasonable return on capital investment, etc., (e) certainty of coverage, (f) additional complementary policy that we helped write to fit with the more general liability policy (slip and fall, etc.), (g) opportunity to craft RRG's direction through various committees to meet any changes or challenges that come along or that may be specific to you or our cohort.
It's your wallet and your decision. It's also you standing on the outside looking in if somebody gets rhabdo at your box or has some other claim against you for E&O and then you find out your carrier decides that their interpretation of the policy language is that that particular occurrence is not a "covered occurrence". Or, perhaps worse yet for the community, your insurance company covers the claim and it's a completely frivolous one and you know it - but they pay it out anyway despite your objection - because THEY make that decision, not you. Now your professional reputation is as the guy who did X to a client, when you know it's a crock. That's probably the most likely scenario - and worst of all for us as a community.
the different capital contributions represent different classes of stock, in the first instance, and are also different because of the different numbers (likely) and potential liabilities between a single trainer and an affiliate.
I'm not sue I understand why you would want to make multiple trainer contributions? An Affiliate's capital covers the affiliate's ownership of stock. The RRG policy AND the complementary general commerical policy (see my lengthy posts in the Affiliate section of the message board and on the main page comments at #91 or so) will cover both an affil AND his trainers while they are in the scope of their duties training folks.
It is $1000 for an affiliate to buy in to the RRG: that is capitalization and will get you stock/ownership in the RRG. Your trainers will be covered as long as they are acting in the scope of their duties at your box. However, they could, if they wanted, buy into the RRG as well at $200 for their own stake of ownership and they would have their own policy if they trained folks away from your box.
The CrossFit RRG is a Stock Insurance Company which will be owned by CrossFit Affiliates and Certified CrossFit Trainers. Each will receive a share(s) of stock for their capital contribution/investment.
Each member down the road would pay the same capital contribution as the members at this time. The only way to charge a different "buy-in" would be to have a valuation of the company completed and determine that the stock would be worth a different value. CFRRG is not a "wall street" exchanged company, so the short answer is the buy-in will be the same $1,000 per affiliate and $200 for trainers. This is also mandated by the Federal Liability Risk Retention Act.
There will be a membership agreement that will state how capital will be returned to each member. A member will not be able to sell their part of the RRG to another member or any other individual. I am working with the Montana Attorney on this document and will have something for review within the next few days. You are correct regarding no interest. The capital contribution is not a savings account. Only principal will be returned and if that member is due a dividend then that too will be paid.
I would suggest that you join the RRG as a Trainer and then when you become an Affilate, you can make the additional contribution and we would transfer your stock certificate from Trainer to Affiliate. You would not need to pay both full capital amounts. Example: pay $200 as trainer and the $800 more when you become Affiliate for total contribution of $1,000.
The RRG is a non-SEC traded entity. Therefore your capital contribution is just that. It will not be tax deductible and you will not have any tax consequence until you receive dividends. When dividends are paid, you will be then taxed at the capital gains rate, which varies depending on your tax bracket. If you ever receive your capital contribution back, you will not be taxed on that transaction either.
The founding Board Members will be as follows: Kurtis Bowler - CrossFit Rainer Thomas Crubaugh - CrossFit HQ Dan MacDougald - CrossFit Atlanta and legal counsel for CrossFit HQ Dale Saran - Former CrossFit Affiliate and legal counsel for CrossFit HQ
If two trainers merged to create an affiliate and that is a formal licensed affiliate, you would pay the difference or $600 in additional capital to satisfy the investment for an affiliate. Todd Widman - CrossFit Flathead and one of CrossFit's top trainers (it is a requirement by the Montana Department of Insurance that one director is a resident of Montana, and Todd fills the bill).