Post to Comments! If you respond the the questions below to Comments in the next 2 days, you will get your name posted on the “Free WOD” list! That means that any time in the future you can elect to skip a particular workout and replace it with any workout of your choosing for that day. Once you take advantage of this freebie you need to cross your name off the board and write the WOD you chose to skip and what you replaced it with.
We want feedback - Post to Comments the following: 3 things you like about the gym, 3 things you don’t like and would like us to change (it has to be within reason - no we can’t get a margarita bar!) and a couple of things that you have changed since training here and some things that you would still like to change. You can use an alias if you like - if enough people do it (hint, hint) we won’t be able to figure it out!
Today’s WOD:
“Ivan the Terrible”
For Time:
90 Seconds of jump rope, then:
50, 40, 30, 20, 10 of the following:
Lunges
Pushups
Situps
Each Set should be separated by 90 seconds of jump rope (you will jump rope a total of 5 times)
I’ll jump in if it means I can avoid a WOD with tons of wallballs! Wait, can I put wallballs as something I want to have you change?
Like:
1. Great people, atmosphere, trainers & bbqs! Everyone is wonderful
2. I think the mix of lifting & cardio is pretty good/balanced
3. The binder of named WODs Emily & Brian set up
Dislikes:
1. When I first started you were posting people’s times on the website. It was hugely motivating in getting me to go even faster & to want to go faster next time. It also gave me a reason to check this site each day.
2. For awhile you were doing the “cash out” thing. I don’t think I want it every day. But maybe sometimes when the WOD is going to be short, it’d be nice to have something concrete listed. It’ll motivate us (or maybe it’s just me!) to get off the floor and doing something else besides chatting after the WOD.
3. Wallballs!
Before: Never heard of paleo. Now: Trying to convert friends & family. Next: A pull-up.
Ladies! This is a call out to all ladies! I wanted to get an affiliate team together, 2 men and 2 women, to go compete at CrossFit Moxie’s Affiliate Challenge/Grand Opening on November 7th. I got some guys interested but with Audra and Cherry doing family stuff and Winsor out sick, we need girls who want to compete. Send me an email or write that you are interested on the gym wall.
I agree with Vanessa!
Like:
1) people, trainers, dogs at workouts, etc.
2) variety of workouts
3) That you’ve switched the new workout to start for the afternoon folks, so that in the morning we can see the times from the day before (is it still going on?). But see #1 below.
Improve:
1) I totally agree I was more motivated when people’s numbers were posted every day. What about just taking a picture and putting them on flickr or something?
2) When I only get 2 or 3 days in the box (travel, etc.) I would like to make sure my few workouts are more balanced. I feel like I can go weeks without getting a strength workout in. (I’ve been trying to do the cashout thing more to address that.)
3) I personally am not interested in the nutrition challenge stuff (see below), and so the pressure around that is a negative.
I’ve also started Primal/Paleo a few months back, and am loving it. Next, get stronger.
Positives:
1) Community and Accountability - Knowing that there are folks who will notice if I’m not at a workout helpss me to get my tired tushie out the door some days. Knowing that the people I am working out with are on my side and not judging my performance is a great motivator.
2) Atmosphere - The atmosphere you’ve created is a positive place for people of all types to become athletes. No mirrors keep me from worrying about how haggard or uncoordinated I look.
3) Variety of workouts—I am doing things I would have never done before, either because I didn’t know how or was too afraid. Now, there’s nothing I can’t do.
4) SATURDAY CLASS!!!
Challenges:
1) The posted numbers help simply because I am often so exhausted that I forget to write down my time/weight/results. Also, it’s good to know who hasn’t been around in a while so no one falls through the cracks.
2) I do like to use Beyond the Box and if the workout isn’t a corporate or already established workout I have to create the workout and, frankly, I’m not so good at that.
3) I agree with Vanessa . . . Wall Balls are icky.
How have I changed . . . really, there isn’t enough room for me to share all the ways I have changed since starting CrossFit. I mean, stink, I just did 100 freaking Burpees!
Oh, and if we can’t have a margarita bar, could we at least have a kegerator? Saturday workouts would take on a whole new enthusiasm if there were a cold one at the end. Shoot, Monday morning workouts would be awesome with a beer cool down!
Things I love:
1) Audra and the trainers! Push us really hard but in a supportive way
2) Everyone else- such a great community
3) The variety in workouts and very flexible schedule
Things to improve:
1) I wish some of the workouts were longer/harder
2) It’d be great if the WODs could always be posted the same day- when they’re not posted for a couple days, I forget what my times were and never get around to posting
What have I changed? I suck at sticking with cardio on my own- CFWG makes it fun so I’ll actually stick with it.
What would I still like to change? Nothing- just need to stay the course.
Thanks Audra!
Thanks to all of you that have commented (so far)!!! These are all very helpful and things we have discussed in the past that either got set aside or forgotten! Keep it coming!
Immediate changes:
I will post a picture of the WOD results on Flickr each day - I will set it up and get a password to everyone.
I had already decided to add a specific “suck work” section that people will work on weekly - next week is OH Squats! Get ready!
I will make sure to get the WOD’s posted each day and Flickr as well
Things that won’t change:
Wall Balls! Learn to love ‘em ladies!!
1. Audra!
She pushes you because she cares so deeply in helping you meet your goals- and if you haven’t a clue what a goal is, she’s there to remind you of your capability.
2. My CF friends! I feel comfortable enough to train at all crazy times knowing that there will always be a supportive workout partner. Thank you all! (I miss Emily & Gus)
3. The variability of CF is extremely attractive, but without the like-minded, positive people and trainers, I would not have lasted as long as I have.
4. Saturday WODs synthesize all that I love about CFWG - the energy is contagious. Hate to miss these days!
Room for improvement…
1. Please bring back the public score recording. It’s lonely posting here usually…This communication helps keep us tied together.
2. Kick it up a notch with muscle up progression help us slay the beast of CF!! More overall gymnastics practice.
3. More team style workouts like Saturdays- these are fun and remind us of everyone’s strengths. Wish I was well enough to participate at Moxie this weekend. :(
What I’ve accomplished: A year ago I had no freaking idea I’d be an athlete and have such endurance and strength.
Where I want to go: I’m open to continuing the CF journey with a cert class.
and where I want to go:
Likes:
1)trainers, great motivation
2)community, small gym feel
3)variety of workouts
Room for improvement:
1)posting pics of wods/times publicly daily
2)CFWG swag: t-shirts, water bottles, stickers, etc.
Things I have changed: i now eat vegatables! and i can do more than 3 max pullups.
Where I want to go: the muscle up
I love that Nick eats vegetables now. I agree we need some swag, and a fab graphic and expression on our tees. Reading these posts, I am completely clueless about the cashout option. What have I been missing??
One more thing..the gym looks great, Audra. I forgot to tell you this morning that I think the refrigerator move was a good one, and thanks for buying new bands and jump ropes. Can’t wait to see the she-skulls on the wall soon for our beloved wall balls.
I love the comradery of crossfit! I love that someone you may have met once and barely know is your biggest cheering section to finish the WOD. I love the burn of sore muscles and the feeling I had a kick A**workout every time.
Love the skulls.. gonna smack one of those in the face with those darn wall balls one day!
Honestly… wouldn’t change a whole lot! Happy to be part of a team!
I’ve learned that you need to push yourself until you fail.
Likes:
1. The Audra and Cherry’s focus on proper form. You would think it is a common thing amongst trainers, but its not.
2. Community of the gym.
3. Saturday team workouts. Brings gym member together who would otherwise miss each other during the week.
Dislikes:
1. Need 1.5 pood and 2 pood kettle bells.
2. A leader board to record the best times in the gym for the benchmark WODs. It would serve as a constant reminder of out goals.
3. Gym swag. I need a t-shirt to represent when I visit other gyms.
Like:
1) Variety in the workouts.
2) The trainers.
3) Wall balls (just kidding ) .... all my fellow crossfitters
Dislike:
1) Not very fond of running.
2) Repetitive motion involving shoulders.
I like Tony’s t-shirt idea. I’d wear a CFWG t-shirt.
I would like to add my vote to more swag.
Are there any artists in the box? zazzle and other sites could easily turn a good sketch into some shirts and gear for all of us.
Likes:
1.) Trainers and people at the gym.
2.) Love the met con workouts and Saturday workouts
3.) The black binder that Brian and Emily put together with all the named WODs
Dislikes:
1.) Not being able to see other peoples times.
2.) Longer workouts.
3.) Lifting over head - it’s scary
Room for improvement:
1.) I would like to see the website updated daily with the WOD. I also would like to see regular updates on what’s going on in the gym, pictures and videos.
2.) Some way to see everyones times - for motivation. I also like the suggestion of a leader board.
3.) More team/community activities - team workouts, bbq’s, etc.
4.) Designated area (perhaps cubbies) to put jackets, purses, etc.
5.) Swag - it’s never enough.
Likes:
1.Variety! Never ever boring!!
2.Love all the trainers
3.The positive and motivating attitudes of my fellow crossfitters!!
Dislikes:
not a whole lot actually 
maybe just burpees!!
Room for improvment: I agree swag would be cool! I would totally rock a crossfit shirt !!! And also just wanted to add that the gym does look great! the skulls were a great addition!!!
Things I love:
1) Audra and the trainers! They encourage and teach you while varying the workouts.
2) Great community of others working out
3) The flexible schedule
Things to improve:
1) Perhaps some of the workouts could involve a few more gymnastics moves.
2) I am always sore for a few days after :>)
What have I changed? I am not good with developing cardio workouts that push myself so it has been nice (the few days that I have gone) to be able to get some motivation at CFWG.
I just need to stick with it moving forward and continue to eat better and work out regularly.
Things I like:
1) The instructors Audra and Cherry and always pumped for crossfit. When I see that it transfers to me and helps me get through my work out much quicker.
2) Positive reinforcement. Audra and Cherry are constantly telling us how good we are doing even when our technique begins to fail, or we begin to tire, they keep on us.
3) The people. The people who are in crossfit willow glen are committed to getting better every week. They push each other, they challenge, they don’t quit. We are quickly becoming a group.
Things to improve:
1) Complaining.I think this is something for the cross fitter. It frustrates me when people complain about the workouts, I.E. how hard they are. If it wasn’t hard then why do it. I am not pointing fingers I’m sure I have done it myself, but we will never get better if we don’t struggle.
2.) Music. The music could be better sometimes, Something that pumps people up.
3) Dieting: I only say this because I am still struggling to put a menu together for myself. I wonder if its possible to post a good journal up somewhere so we can have examples of what a good zone/paleio/zoleio diet are.
Michael Maida
I love the variety of workouts. You never know what you are walking into. Love workouts with 5 of these, 10 of those..breaks up the monotony of lets say 150 wall balls. Trainers are supportive and very encouraging, especially when you are having a slow day! Great group of people who workout.
The strengh workouts are challenging for me so I dislike them but that just means I need to work harder at them.
Likes:
1) Audra & the team of trainers…The encouragement they give us to push ourselves & go beyond our mindsets.
2) The variety of butt-kicking WODs, the burn, the pain, the feeling of accomplishment afterwards.
3) Other Crossfitters. Working w/them in teams…the motivation they give you to keep trying/going…even when you’re new & suck @ something.
Dislikes:
What? No margarita bar? Kidding. Wish that parking wasn’t always hogged up by the dumpster & the big trucks. lol
Things I’ve changed:
Self motivation & attitude about working out…This is the only gym I’ve enjoyed going to & I’ve already started seeing a diff in strength & physique.
Would like to see:
1) Myself get stronger
2) Improvement in technique
3) Actually liking the barbell!!
Commenting is not available in this weblog entry.