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Filtering by Tag: crossfit

Pay Attention, CrossFit Box Owners

Jeremy Augusta


For those who have been paying attention, there is a change happening in the fitness industry, and for those CrossFit box owners paying attention, there is an opportunity to capitalize. Guys, the industry is changing again, and now is the time to move on it. I'm going to show you how.

A few years ago, thanks to CrossFit, USA Weightlifting exploded in popularity. As a weightlifting coach and the admin of the USAW coaches forum on Facebook, both others and I are well aware that the sport of weightlifting grew so popular because of a mix of CrossFit and social media. As weightlifting grew in popularity, the CrossFit gyms that added weightlifting-specific programs began to see their memberships grow—and their revenue. As the memberships grew, these gyms (the smart ones with good coaches and weightlifting programs) began to win meets, their lifters began to grow in popularity, and the prestige and reputations of these gyms grew as places where winners trained. Many gyms now have dedicated USAW certified coaches. Those who didn't create weightlifting programs missed the bus. They missed out on income and missed out on greater success.


As both a weightlifting and a powerlifting coach, I've had my feet in both of these worlds while watching changes happen within all of the CrossFit gyms through which I provide strength training and competitive CrossFit programming via the American Strength Club. A lot of money is available for these gyms IF you know how to reach them before your competition does. Fair warning, chances are that your competition is already making the move.



Powerlifting is growing at an incredible rate at the grassroots level. For gym owners, powerlifting is the new Bitcoin of membership growth. If you have a solid strength program, you can market it and increase your revenue and member count right now. There are a couple ways to do this.

First off, your current members already need this new strength program. Unless you've been lying to yourself, you know that CrossFit favors the strong. Even the CrossFit Games site directly points out this important aspect: “Games athletes are also stronger in the power lifts, and the differences nearly reach statistical significance. This all suggests that strength, especially the ability to apply that strength dynamically, is the biggest difference between a Games athlete and a regional athlete.” Not offering a true strength-based program is not only a disservice to your competitive athletes but also it guarantees that they will never reach the top.

Starting a powerlifting-based strength program has more benefits than just the awesome aspect of making your athletes stronger. It provides them with many more competitive opportunities as well. This is true not just for the best of the best but rather for every one of your members.

A powerlifting meet provides an opportunity to get on the platform, to do your best, and hopefully, to break a few records while you're at it. A lot of options exist for you when you go to compete. Athletes can choose to compete in the open category, which means no restraints in age or ability exist, or they can compete in age- and experience-based categories. That 40-year-old soccer mom at the gym who would never consider competing in a CrossFit competition is a lot more likely to compete in a powerlifting meet against women who are her age, her weight, and have the same experience as she does. That's something she can get excited about. So, not only can you take your top athletes to sharpen their skills but also you can take the average member and help him or her to feel like a rockstar.



For example, I have a 71-year-old man who was inactive for 30 years before joining my gym. In the powerlifting program, when he started, he couldn't bench press a barbell. As his strength went up, he got more and more excited about the workouts, and he now has the national bench press record for his age group. At 71 years old, he gets excited about competing! When he gets to the meet, he competes against other guys his age, and they all have a fantastic time together. We get to take this man who will never do a pull-up or compete in a CrossFit event and give him a reason to celebrate himself through strength training. It's a fantastic feeling not just for him but also for you as a coach. Keep in mind that guys like him are the ones who are telling all their buddies how amazing the workouts are and how much fun it is to be at my gym. And that leads to referrals.

Another way to use this to grow your gym is that you now have a way to market to people who already know you are there but until now haven't been interested in what you offer. Think about this: That globo gym up the road has plenty of members and keeps growing. If you go inside of it, what you're going to find is a lot of people lifting weights. Many of these people have no technique and don't know what they are doing, but they are lifting because that is what they enjoy doing. They know that if they go to your CrossFit gym, they will be asked to run, to do those weird kipping pull-up things, and to do cardio, and they don't want to do this. You do not offer something that appeals to them, so they give their money to another place that does. They want to lift, to become stronger, and to become healthier without having to figure out how to do a double under. These guys already know that fitness is important, and they know that strength is important, but they are giving their money to somebody else at a cheap-ass globo gym up the road that doesn't even teach them how to perform the lifts correctly. This almost feels sinful, doesn't it? The way you reach these people is by having a program that appeals to them, and that's exactly what you're going to do. Now, you create your Barbell Club, which is a powerlifting-based program, so it appeals to these people. These guys already bench press, back squat, and deadlift, so you're going to market to them how to do it correctly and safely, and they are going to get much stronger.



Here's a surprise for you: You may think that the ideal client in this category is male, but you're absolutely incorrect. Women are starting to flood powerlifting. In fact, when I spoke to the powerlifting federation, USPA, I was told that in the past three years, it has had an increase of 40% in lifters, almost all female, and many come from CrossFit gyms, the same CrossFit gyms that already figured this out before you did. Women find powerlifting empowering! For a woman, getting stronger, picking up heavy weights, and being independent is exciting and makes her feel like a badass. Don't believe me? Check your Instagram feed.

It's time to restructure your facility so that you can increase your revenue and boost your membership. We've seen the change happen before, and it is happening again. The bus is here, and you're either going to get on it or be left behind.


See the article originally published on EliteFTS

How To Set Up Bands In Your Gym

Jeremy Augusta

For those who follow The Swing Block Method, using bands for accommodating resistance is a big part of our strength training program. Below is a step by step guide  to help you set these up. 

Accommodating resistance is the use of chains and bands to increase the force velocity curve. The body is made up of lever systems. When you're at your lowest on the squat, your lever system is it it's weakest. That's why you see “bros" in the gym doing quarter squats because that high the lever system is at their strongest. It's harder to use full range of motion so they simply won't and happily let their knees pay the price without getting full results. Remember, partial reps mean partial results.

The way I prefer to set up bands is by placing anchors in the floor that fold up and down for easy access. These can go under the mats and not be seen, or you can do like I have and cut out the mats from around them. Cutting out the mats just makes access to them easier. They are in no way a tripping hazard and in fact, you can do double unders on them and they would never bother your rope. Here is a link to the ones I use. 



You can also set up bands using heavy dumbbells or even a couple 45lb plates, but since this is a big part of our training, it's how I prefer to do it. 

When connecting your bands for the cleans or deadlift, you will want to pull it through itself and on the other end use a carabiner to connect it to the next anchor. Make sure you use the same kind of carabiner on each side. These are the ones I use. If floor anchors are not an option, it is easier to use very heavy dumbbells than lifting plates. If you do use a dumbbell, brace it with plates, like chocking a wheel. 



When using these for cleans and deadlifts, you will need 4 on each side, 2 on each side of the platform, as wide as the platform, then 2 more about 3 and a half feet apart in length. This gives you enough distance that you can lay the bands out long ways and connect them without having any slack in the band. When it comes to bands, slack is your enemy. If youre using weights to hold the bands in place, make sure they are heavy enough to not move during the movements. 


Once you have your anchors and bands in place, it's time to find out how much tension you have. Here is the thing, each website you order bands from will say it has 60-80lbs of tension, or 40-100lbs, the thing about that is it is complete bullshit numbers. The weight of the resistance from the bands change as it stretches more. So how do you know how much tension you have? You have to measure it for each of your movements so you understand how much you have at the top. It's only important to know these numbers if you care about how much weight you're moving. That's sarcasm, yes it's important to know these. 

So, how do you find your band tension? Ok, you're going to need a scale that isn't digital. A digital scale will not be able to read the resistance properly. Trust me on this, I've tried many times with a digital scale, it won't work. First thing, get your scale and a barbell, stand on it. Once you have that weight, You will want to then put the bands over it and hold it in the position of the movement, if it is a deadlift, hold the deadlift with the bands while standing on the scale, if it is a clean, stand up in a front rack position. You will want to do this with one band on each side, and then both. 


Setting up for the back squat is a bit different. First off, you need to have the anchors close enough to your rig so that there isn't a lot of pull from an angle that can pull an empty barbell from the pins. You also have to pull the band through itself so that both ends of the bands go on the barbell. Doing it this way will make sure that there is zero slack at the bottom of the squat. As mentioned earlier, with bands, slack is your enemy. 

Zero Slack

Zero Slack

The more tricky band resistance to measure is for the bench press. The way to get this tension, again while using the bands doubled through without having slack at the bottom, is to lay on the bench and hold the bar up at lockout and have someone mark the height with chalk on the rig. 


Notice the chalk mark on the rig at the height of the barbell. 

Notice the chalk mark on the rig at the height of the barbell. 

After the mark is made, have the athlete hold the barbell at the height of the mark while standing on the scale, remember, the weight of the band tension is the difference of the athletes weight with an empty barbell and the weight of the athlete with the barbell at the movement height with the bands attached. 



So there you have it. For each kind of band you use, you will want to redo these steps, even for each different brand of band because the way they are manufactured could be different. If you are looking to get new bands, click here to find some of the cheaper ones to begin with. 

If you are wanting to have an effective program using bands, wanting to create a barbell club, a full competitive program for your gym or just to become on the the strongest people on earth, join our program to make the greatest gains of your life. 


Wrapping Your Wrists To Move The BIG Weights

Jeremy Augusta

One of the things I see in Powerlifting meets that annoy me is the amount of people who just don't know how to wrap their wrists properly. So, here we're learning how to do it correctly. If you're just starting to bench the big weights or starting to compete, this is for you.



In need of wrist wraps? Try a pair of Inzer wraps that you can get here on Amazon.