Worth It: A Garage CrossFitter Tackles the WOD at Two Affiliates
July 9, 2008
by David R. Vos
There’s been some talk on the boards lately, taking issue with the need for CrossFit affiliates. On a day where the prescribed workout consisted of 5 rounds of 3 max Deadlifts (3-3-3-3-3), a CrossFitter posted, “I hope if I ever go to a CrossFit gym that they don’t charge me money to do 15 deadlifts!!!” His frugality is respectable, but there needs to be some clarification regarding the need for affiliates and the experts who run them.
I’ve been CrossFitting with my wife, at home, in my basement, for four months now, pouring sweat into the gray concrete. Like any CrossFitter will tell you, it is both humbling and rewarding. However, what I get out of my basement workouts pale in comparison to the output from my experiences at two CrossFit affiliates: Albany Crossfit (Albany, NY) and Rogue Fitness (Columbus, OH).
About 2 months into my workouts, I visited Albany CrossFit. Stoked, I was expecting to complete the CFHQ WOD. I was greeted by Jay Ackerman who explained that they do not follow the main site and he designs the day’s activities. The warm-up was much vigorous than my usual “CFWUx2.” The white board read:
Warm-up:
10-9-8 … -2-1
Mountain Climbers
Squats
Pushups
Jumping Jacks
We all gathered in a circle to complete the warm-up and, when finished, made our way back into what was once a racquetball court, now a shop for forging elite fitness. Jay must have known my weakness was legs; he scheduled 5 rounds of Wall Balls, Lunges and Squat Cleans. “3-2-1-GO!”
I sludged through the workout, dreading every second. However, I realized the benefit halfway into this painfest: we’re all competing against each other without expressing it outright. While I was struggling to get that pain-in-the-ass Dynamax ball up for the umpteenth time, the young man to my right panted too. I told him to keep going while setting a pace, trying not to show on my face the sheer pain in my hips, legs, and butt. When not being told to “keep it up” by fellow CrossFitters, Jay and his trainers kept my “chest up, long stride” on the lunges. At home, there’s no professional to correct my form when sloppiness comes in the third round of Fight Gone Bad, another major advantage to schlepping your ached body to an affiliate 4-5 times a week. I can’t wait to get back to ACF and, once again, be put to shame by the incredible athletes of the Northeast.
Along with providing a great workout to their clients, there is another benefit you cannot get out of training at home: skill development. For about a month, I had been trying to get a muscle-up.
Within 20 minutes of coaching, an ACF member helped me get my first. Now, my 30 Muscle-Ups time is down to 7:31.
In Columbus, the experience was identical, though the setup was different. Rogue Fitness does an intensive workout followed by skill practice, then the WOD. Post work is common as well. Like ACF, they do not follow the mainsite, creating their own series of Hell Weeks. Also like Albany, the motivation kept me going during the Filthy 50 (PRing at 31:48) and, on the second day, Running Barbara (PRing at 23:37). The workouts were great, forcing me to clean up my pool of sweat at the end.
But there was more that I got out of Rogue than a great WOD with new PRs: technique development. Apparently, my Shoulder Press was way off the mark. Cara taught me how to keep my entire body, from feet to head, rigid and engaged. Before this education, I could barely get 135 pounds over my head. After her coaching, I put it up three times. This alone was worth my 15 dollars.
There is a lot to be said for the trainers at the CrossFit affiliates. My few experiences have given me information that I have used and passed onto my wife, who has benefited as well. Now, whenever I travel, I look for the nearest affiliate and rush there with enthusiasm, looking to improve on my weaknesses, form, and to be embarrassed by their superfit members.
So, to the CrossFitter who doesn’t see the reason for visiting a CrossFit affiliate: I hope I have laid out enough reasons for you to at least give them a try. The training, motivation, and instruction are far beyond what a video or online tutorial can provide. Check it out. It’s worth it.
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47 Responses to Worth It: A Garage CrossFitter Tackles the WOD at Two Affiliates
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Coach B. charges $50 a session to train in a double car garage with no frills – I consider this a monumental bargain given his skill. CF Trainers aspire to his ability to observe, assess and correct form and we all fall up and down the scale, but wherever a trainer lines up on that scale, that ability to coach form has a solid value. Add the cost of rent, overhead, equipment and something for the risk of stepping up and taking a chance on a business that counts on folks to show up regularly to suffer and pay for the privilege to do so…….$15 is a bargain.
People who balk at a $15 charge to attend when deadlifts are on the menu can go ahead and do them unobserved and solo at home. I’m a physical therapist, and that mindset of not needing a coach feeds the practice. See me now, see me later.
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great info, i love the order and the point of view of you expose here
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Workout at home is excellent…in the sense that you have to start somewhere and also it’s ok for people that have been working out for some time to do it at home cause they are experienced and have learned the proper way to execute the exercises..to the others I would advise going to the gym…cause you might have the will and the determination to achieve a muscle toned body or whatever but you lack the knowledge and the experience and if you stay at home and keep doing it on your own you might do more harm than good…
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hey amazing information about Worth It: A Garage CrossFitter Tackles the WOD at Two Affiliates thanks for sharing
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-Jessica
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article i just wanna say that thanks for sharing. now learn i new…and i got and idea._.? -
i am a great fan of the author.every time the author writes.The author writes something that is informational and concerned to the subject.The author must have researched on this niche.” A Garage CrossFitter Tackles the WOD at Two Affiliates ” is a nice post that can be easily shared.
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Fantastic. I hope you will not stop posting new articles. I like the way you write.
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i am a great fan of the author.every time the author writes.The author writes something that is informational and concerned to the subject.The author must have researched on this niche.” A Garage CrossFitter Tackles the WOD at Two Affiliates ” is a nice post that can be easily shared.
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Prendada de Green Sun y de tamaña armonía. ¡Qué delicia!(en días en los que la Virgen de la Cueva nos ha hecho caso a todos a la vez y a repartido por doquier)
Olé por Daniel López, buen trabajo. Gracias
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Along with providing a great workout to their clients, there is another benefit you cannot get out of training at home: skill development. For about a month, I had been trying to get a muscle-up.
Within 20 minutes of coaching, an ACF member helped me get my first. Now, my 30 Muscle-Ups time is down to 7:31.In Columbus, the experience was identical, though the setup was different. Rogue Fitness does an intensive workout followed by skill practice, then the WOD. Post work is common as well. Like ACF, they do not follow the mainsite, creating their own series of Hell Weeks. Also like Albany, the motivation kept me going during the Filthy 50 (PRing at 31:48) and, on the second day, Running Barbara (PRing at 23:37). The workouts were great, forcing me to clean up my pool of sweat at the end.
http://www.sundrugstore.com/augmentin-c-23_141.html -
Coach B. charges $50 a session to train in a double car garage with no frills – I consider this a monumental bargain given his skill. CF Trainers aspire to his ability to observe, assess and correct form and we all fall up and down the scale, but wherever a trainer lines up on that scale, that ability to coach form has a solid value. Add the cost of rent, overhead, equipment and something for the risk of stepping up and taking a chance on a business that counts on folks to show up regularly to suffer and pay for the privilege to do so…….$15 is a bargain.
People who balk at a $15 charge to attend when deadlifts are on the menu can go ahead and do them unobserved and solo at home. I’m a physical therapist, and that mindset of not needing a coach feeds the practice. See me now, see me later.
http://www.sundrugstore.com/augmentin-c-23_141.html -
Along with providing a great workout to their clients, there is another benefit you cannot get out of training at home: skill development. For about a month, I had been trying to get a muscle-up.
Within 20 minutes of coaching, an ACF member helped me get my first. Now, my 30 Muscle-Ups time is down to 7:31.In Columbus, the experience was identical, though the setup was different. Rogue Fitness does an intensive workout followed by skill practice, then the WOD. Post work is common as well. Like ACF, they do not follow the mainsite, creating their own series of Hell Weeks. Also like Albany, the motivation kept me going during the Filthy 50 (PRing at 31:48) and, on the second day, Running Barbara (PRing at 23:37). The workouts were great, forcing me to clean up my pool of sweat at the end.
But there was more that I got out of Rogue than a great WOD with new PRs: technique development. Apparently, my Shoulder Press was way off the mark. Cara taught me how to keep my entire body, from feet to head, rigid and engaged. Before this education, I could barely get 135 pounds over my head. After her coaching, I put it up three times. This alone was worth my 15 dollars.
There is a lot to be said for the trainers at the CrossFit affiliates. My few experiences have given me information that I have used and passed onto my wife, who has benefited as well. Now, whenever I travel, I look for the nearest affiliate and rush there with enthusiasm, looking to improve on my weaknesses, form, and to be embarrassed by their superfit members.
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i am a great fan of the author.every time the author writes.The author writes something that is informational and concerned to the
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This is what I’m talking about. Good exercises and good diet will make everyone healthy and better people in society. Not to say others are bad, but when in good health we tend to be in a better mood. Hey that’s only me, maybe you have another opinion on this.
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i am a great fan of the author.every time the author writes.The author writes something that is informational and concerned to the subject.The author must have researched on this niche.” A Garage CrossFitter Tackles the WOD at Two Affiliates ” is a nice post that can be easily shared.
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a de Green Sun y de tamaña armonía. ¡Qué delicia!(en días en los que la Virgen de la Cueva nos ha hecho caso a todos a la vez y a repartido por doquier)
http://www.sundrugstore.com/aldactone-c-222_226.html -
is informational and concerned to the subject.The author must have researched on this niche.” A Garage CrossFitter Tackles the WOD at Two Affiliates ” is a nice post that
http://www.sundrugstore.com/aldactone-c-222_226.html -
“Workout at home is excellent…in the sense that you have to start somewhere and also it’s ok for people that have been working out for some time to do it at home cause they are experienced and have learned the proper way to execute the exercises..to the others I would advise going to the gym”
you are wright -
Well worth to read this article, thanks for sharing this information. With this article you offered me got a chance to know about this, anyway i say Great Article! and waiting for you next article about this interesting subject.
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The author writes something that is informational and concerned to the subject.The author must have researched on this niche.
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The author writes something that is informational and concerned to the subject.The author must have researched on this niche.
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Je cherche à joindre le Président Valerie Giscard D’Estaing à propos de la préservation du domaine de Rivaulde ayant appartenu à la famille de son épouse. Ce site est en danger et je voudrais pouvoir bénéficier de sa sagesse à ce propos.
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Very nice recap of some of the key points in my talk. I hope you and your readers find it useful! Thanks again
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to the others I would advise going to the gym…cause you might have the will and the determination to achieve a muscle toned body or whatever but you lack the knowledge and the experience and if you stay at home and keep doing it on your own you might do more harm than good
So true – I worked out at home, in my basement, for months. Then, had a chance to work out at CrossFit San Diego, where we did “Tabata This”, with a little running thrown in.
The experience of working out with a crew, and the trainers (5 or 6 of them) walking around coaching form and shouting encouragement, was priceless.
Back home, joined a gym (globo-style), on my own for four months… and then off to D.C, where I got in two workouts with Potomac CrossFit. We got skill work, POSE instruction, a WOD, and extra time at the end for pull-ups or whatever. Jen, Dan, and Brian are awesome trainers.
Now, I feel much closer in my POSE technique, my squats and pullups have improved measurably, and my overall level of commitment and drive have doubled.