A common conversation as a Coach:

Client: My (insert run distance here) time sucked today… I think I need new shoes.

Coach: Did you know that your old shoes are probably better for you as you feet have had time to mold them?

Client: Ya, but they’re really uncomfortable, and my shins always hurt after running.

Coach: Well lets take a look at your technique, maybe you’re landing on your heal instead of the ball of your foot.

Client: Coach, (giving Coach an “are you kidding me” look) everybody knows how to run, we are born knowing how.

Coach: This is true, but are you born wearing shoes? Let’s take a look at how your foot works…

We then proceed to have a chat about the mechanics of the foot, the relatively new invention of the shoe etc., and how if you don’t know HOW to run properly, you should not be running, just the same as if you don’t know HOW to deadlift, you should not be lifting heavy weight…

i.e. it’s not the shoe, it’s the runner in them.

Client comes in the next week with brand new minimalist running shoes.

At least it’s a start.

 

Check out this cool infographic for some facts about how your feet work, and how it relates to running.

 

Free-your-feet

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I get asked all the time why we don’t advertise, or use discount services like Groupon. Below is a quote from a post recently written by my good friend and coach Craig Patterson of CrossFit Vancouver that gets the point across about why we are not the “cheap” CrossFit in town. He also touches on another point that many prospective clients ask: Mandatory On-Ramp.

CrossFit is inherently dangerous, and without proper coaching, and attention to good form, injuries are much more likely. To throw a new client into group classes without some personal attention because it looks cheaper to the client and gets them in the door should be a giant red flag.

Quality costs money. Period.

That equation also works the other way, as Craig alludes to below…

Everything in nature is a flow of energy; give energy and energy flows back, all is in balance. When you give energy and nothings comes back, something is bound to flow in another direction.

Think about this: If you were to pay me $1,000 an hour for me to train you, I would be working like a mother fucker to make sure you were taken care of. I would have your children seen to, meals cooked, hockey tickets, reso’s at the best restaurants, 3 minute Fran, 8% body fat, hand jobs, you name it, I will make sure I earn my g-boy an hour. I will become excellent and develop systems, people and strategies around getting you fit, keeping your business and you happy with my service and me. I would be awfully goddamn resourceful to see the energy of $1,000 flow back.

Now take a Groupon ad for $29.99 for 8 session of an intro to Crossfit. First you have to find space to book with 100 other cheap fucks like you, then when you see me I owe you precisely $3.75 worth of energy for your hour. The first go around I might give it the old college try, the next go around…….. Well, for $3.75 I’d throw a kettlebell in a field and tell you to have at it. Other bone head business killing moves include: 1st month free, free “onramp” sessions if you sign up for a year, immediate entry into classes and so on. These will all make a coach give a lowered level of training, resulting in a worse service, which hurts referrals, word of mouth decreases and the business flounders.

Read the entire post here…

We work hard to give you, our valued clients, the best level of training we can. To be the best coaches we can be requires constant learning, attending seminars and in some cases traveling out of country to train with experts. All of these things cost money.

Many of you have heard in my Eat Real Food seminars that crap food in = crap performance/health out. The same logic holds true in this case, and in many service based industries. Cheap in = cheap out.

Bottom line, you spend money on a gym membership and a trainer to get results. If you aren’t getting the results you desire, fire your trainer and get a new one. You will find however that the best results come from the best coaches, and the best coaches don’t come cheap.

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Due to the lack of attendance at RAW BB Club on Wednesday evenings from 7:30 – 8:30pm, we will have to cancel.   The gym will remain open during these hours for “Play Time”.  
We would love to continue running this program for those interested in progressive strength gains, however,  it is not feasible at this time to have a coach available.  If you have any suggestions on how to set this special program up in the future we would love to hear from you.  Please use the “feedback” tab located on the website or the comments section of this post.  

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Apparently Tabata is where it’s at… who knew?

For all you CrossFitter’s who think those long METCON’s (metabolic conditioning) WOD’s are the key to getting rid of that holiday weight gain, think again. Short intense bursts of interval training like Tabata equally add up to that arduous workout. Click on the below link to read about the benefits of this 4 minute workout. [...]

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Ben is back in action and a WINNER!

Congratulations to Ben Anthony who has won December’s 1 FREE Personal Training (PT) Session. Look out fellow RAW CrossFitters because Ben may have the longest free standing handstand after this session!  Remember, you can only be a winner if you play the game. Don’t forget to fill out your ballot located at the front desk [...]

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Mmmmmm Meat!

Today and tomorrow will be your last chance to buy a ticket for the RAW  Roast Raffle.  Sent to us from 10 Folds Farm is a 3.25 lb. organic, grass fed Prime Rib Roast waiting to be won and throughly enjoyed.  Tickets can be purchased at the front desk for $2 each or 3 for [...]

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December 24th Holiday Beatdown – One last WOD before some R and R.

This Saturday December 24th, 2011, RAW members (friends and spectators welcome) will get in one last grinding beatdown WOD in before we wind down for a few days and spend time resting and relaxing with friends and family. Being that it is a special occasion, RAW will be offering some special perks with this WOD [...]

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CONGRATULATIONS Kelly Condon!

Wooohoooos and high fives go out to Kelly a.k.a. Casey who has won November’s 1 FREE Personal Training (PT) Session.  After this session, we will hopefully add another RAW female to the Muscle Up group!  Remember to fill out a ballot to win a PT session with a trainer of your choice.  December’s winner will [...]

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What’s up Muscle-up?

VID 00056-20111128-1525.3GP Watch on Posterous Atticus Klassen gets his muscle-up during his On-Ramp at RAW CrossFit. Quality instruction from coach Dale, or is this kid just superman strong? Both? You be the judge.

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