Monday Mar 3 2014

Best picture of 14.1

10 sets of  
3 Front Squats

no more than 90 sec rest between sets

On the Minute x 12:OO
Odd: 3-5 Deficit Handstand Push-ups/Handstand Push-ups/Hand Release Push-ups/Push-ups
Even: 5-10 TTB

20-30 reps of 
Weighted Pistol/Pistol

**On Ramp Class has been switched to start Tuesday March 4 at 7pm**

2 comments (Add your own)

1. Dharma wrote:
We've had really good rustles with the 4-week On Ramp program. Our conversion rate to a member is a little higher than 80%. We recently went to 8 clients, 2 trainer On Ramps and the increased # of bodies makes the whole experience more energetic and like a class. Before, we had been doing groups of 4-5 with 1 trainer. We are currently experimenting with a 3-week On Ramp, to see if we can teach the basics well enough to get them started in our classes. It will be interesting to see if we can maintain the same conversion to membership rate. Hey Nicki, we introduce people to the gym through the CrossFit LA model of a 1-hour introduction session. Sounds very similar to yours and there is a basic workout involved. We have done hundreds of these and the conversion percentage is around 40% to either On Ramp or personals. Recently, we decided to change to a more time efficient introduction. We have two times on our weekly schedule dedicated to introductions and sign up prospective clients that call us into those sessions. It is too early to tell but the rustles so far are very promising. The group intro session feels much more like a small class and the interaction among the prospectives brings a higher level of energy to the whole experience. This new methods conversion rate is actually exceeding the old 1-on-1 intros by a bit and it is much more time efficient. Just thought I share. thanks for your info and looking forward to your future installments on trainer developmentThanks Xi Xia!

Wed, April 9, 2014 @ 8:00p33

2. wrote:
Elizabeth the Marathon Girl Sarah,Thanks for an amazing post. I am in awe of your bravery. I never had the courage to post about my experience for lots of reasons not the least of which was the fear of what people would say and how I really felt on that day. I had the same stomach issues that you had but mine started in the choppy water. I was puking before I finished the second lap. I gave up on the bike at mile 50. I am not sure when my brain just turned off but I knew that it was not going to be my day.I have also taken this year off as far as total ironman focus, I am still coaching and still doing the occasional race but I have not yet had the courage to sign up for another full IM. I am going to do it. I am just not sure if it will be 2011 or 2012.Take care of yourself.Beth

Sat, May 3, 2014 @ 8:00p14

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