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8-Day Christmas Giveaway #5: It's A Conjugate Christmas!

We’re big fans of Jason Brown’s BoxProgramming.com. We’ve featured Jason on this site before. Here’s The Conjugate System For A CrossFit Gym. And here’s The Conjugate System for a Competitive CrossFit Athlete. NOW here’s some sample programming for FREE for the first time: Sample Conjugate Programming for All Levels CrossFit Class Sample Competitive CrossFitter Conjugate Programming …and a bonus “teaser” video (Jason will be the featured coach in January’s Up-Coach Program! This month’s topic: accommodating resistance – the science, setup and implementation of bands and chains!)

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8-Day Christmas Giveaway #4: BrainWODs

The IgniteGym program is used on five continents. And it can add a whole new world of clients, programming and revenue to your gym. Originally developed to help those with autism and brain injury, BrainWODs are now being developed and used for regular CrossFit classes, kids’ classes and Masters-aged classes. When Catalyst created the Ignite program, we immediately became the only box in the world to receive funding from insurance companies. Government agencies pay for kids to attend. Some schools even put kids in taxis and send them to the gym! Other gyms are using the program for: Seniors classes PTSD rehab clients Athletes with concussion Chess teams In October 2013, Greg Glassman said the next frontier for CrossFit is “education,” and IgniteGym is now selling Tutoring packages to kids in our box. It’s a huge new world (and we’ll talk a lot about the possibilities in our upcoming “Ideas” episode on TwoBrainRadio.) CrossFit Illumine used BrainWODs to attract a new demographic (their “Legends” class.) Bare Hands CrossFit used BrainWODs to bring a member back to the gym as a PT client. And dozens of gyms are using BrainWODs in their Kids’ program. Who ELSE is looking for brain training? Entrepreneurs. Seniors. Homeschoolers. College students. Weight loss and athletic performance might not register high on their priorities, but these folks rely heavily on their brainpower. What’s the best way to improve it? IgniteGym. Here are 50 BrainWODs built specifically for YOU to try. All free.  Download below: 50 BrainWODs A bit more on BrainWODs: 11 Ways To Boost Your Gym’s BrainPower. (You can take courses, like the IgniteGym 101 Course, online.)

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8-Day Christmas Giveaway #3: Kids’ Stuff

Our Varsity and Junior Varsity program went from 6 members to 54 members—and a waiting list—in less than two months. That’s remarkable growth. But with Kids’ programs, recruiting new members isn’t the hard part: it’s keeping them. Athletic kids typically schedule their year around sports seasons: they’re in the gym for three months, and then gone for five, and then back for a week or two. Less athletic kids struggle with intrinsic motivation (they’d rather play NFL ’16 on the Xbox than actually throw a ball or run anywhere.) And if a kid says, “Can I skip the gym today?”, most parents will soon question the wisdom of paying for a program. How have we overcome these challenges in such a dramatic fashion? We demonstrate the value of the program first. We set up a progression system—much like a belt system in martial arts—to show advancement. We allow kids to “graduate” to higher-level classes ahead of their age, if they meet performance requirements. We show improvement to coaches and parents through a “report card” system. We have kids track mood, food and fitness every day. We no longer train the youngest kids. We introduced Junior Varsity, Varsity and Varsity Sport. Here’s how the program works: Getting kids in: We offer free seminars several times every year: free nutrition seminars for parents, or free concussion seminars for parents and coaches. We collect names and email addresses from all attendees and then add them to our monthly email list. By far the single most effective “marketing” we’ve done is to publish a nutrition guide for kids. “How To Feed A Hockey Animal” has been downloaded hundreds of times, and the followup email to parents is opened over 80% of the time. Many kids have come to Varsity because of that download. You can have it (just remove all pics and rebrand with your own gym, please): How To Feed A Hockey Animal The …

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8-Day Christmas Giveaway #2: Eight Greats by Michael Rutherford

“Coach Rut” should be a household name. Creator of the “Max Effort Black Box” method and DBWOD, Michael Rutherford has been around. He attended the first CrossFit “seminar.” He was one of the first Affiliates. He authored the first popular non-mainsite “CrossFit” training program (Max Effort Black Box,) which included a strength bias for the first time. In two weeks, you’ll hear from Coach Rut on TwoBrainRadio (“A Very Black Box Christmas” episode) and we’ll feature him in videos for Up-Coach clients in the spring. But we’re giving you a free sneak peak: eight sweet and salty Dumbbell Workouts from the mind of the master. If you’ve been looking to add dumbbell work (or, hell, you KNOW you need more unilateral work in your programming,) start here. Included are eight brand new workouts with full movement descriptions. Download here: Eight Great Dumbbell Workouts (You can download Rut’s ebook here, but it’s not free.) You’ll hear more about MEBB and DBWOD in two weeks. But for now, expand your programming to include single-limb work, and get started with the programming in the link!

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Episode 9: Brian Costello and the 8-Day Giveaway!

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"Drip" Education

We’ve spent the last decade studying the best ways to learn. Our IgniteGym project uses exercise to optimize learning with exercise. We know that lessons are BEST retained when they’re learned one at a time; placed into the correct context; tested against previous knowledge; and then taught to others. This is why we built our Up-Coach Program to provide regular education for fitness coaches. Traditional fitness education occurs in one of three ways: GOOD: Weekend seminar. Tons of great information in an engaging environment with peer feedback. High excitement, low retention. Coaches usually take away 1-2 great tips for application. BETTER: Online course with materials. Lots of great information that can be broken down into digestible chunks. Lessons can be repeated anytime. Medium excitement (if the course is done well,) high retention. Coaches can learn a lot IF they repeat the lessons. BEST: Online coursework learned in a peer group. Assignments for application and “reteaching.” Concepts that build on one another. Lessons that are repeatable anytime, and quizzes to gauge comprehension. Of course, the Up-Coach program delivers on “BETTER” and “BEST” only. Live seminars are necessary and fun, but long-term learning is optimized when lessons can be accessed on demand; reinforced in a group of peers; and anchored through coaching assignments.

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