It has been one hell of a year. My toughest since first year engineering school at McGill University.

It was hard, but like that first year in Montreal, I think I will look back at the past year with the same reverence for how much I learned.

I want to thank all of my friends and family who supported me, my coaches and our little company through this past year.

I especially want to thank you for the feedback you have given us at our client meetings. I know they are not all complete yet, but I have to tell you, the feed back has been awesome.

Greg Glassman always taught me. "Your clients will tell you what you need to do to improve you business. He was never so right.

I don't want to spoil all the "surprises" and tell all the thjngs we have learned until all the meeting are complete, but I have to leak some of the better ideas because they are just too good.

Our business will forever be improved because of your honest caring feedback.

Here is some of it: More coaches/apprentices in classes. Personal Best board/weekly PB on website. Study buddies to work together on weaknesses. Injury prevention education. More weekend/holiday classes. Harder warm ups. More stretching (a program for all classes). Old school leaderboard. Better organized and promoted Madlab

There are many more..... We are not perfect, we know our training suffered at times over the past 8 months. We have listened. We will implement the changes. We are committed to having the best fitness school on the planet.

Me, Tbear, Sheppy, Pup, Bull and Johnny are off to Bali Thursday night, we will be back on the 20th of December. It is a break that I believe is due. We are going to work on a very important document every day after our morning surf session.

Crossfit Vancouver's Constitution

We need to describe our shared dream and the original intent of this whole company. We need to define a code of conduct as well as a code of responsible communication (which will definitely include a policy of zero tolerance on hearsay, gossip and negativity). Our hedgehog concept and clear definable goals.

Our futures look bright.

For now, we are off to recharge the batteries and redefine who we are and what we expect from ourselves, our coaches and our students.

Brothers and Sisters

SURF'S UP!!!


Thursday's lesson Plan:

Warm UP: 50 med ball cleans 1 rope climb

Tech: Stretching

WOD: 9 Squat Clean (155/105 lbs)
3 Rope Climb

5 rounds

---

1. On the topic of honest, caring feedback:
   
   While you are defining your code of conduct and responsible communication, you may want to consider the communications on this site, namely, the level of professionalism you project - or rather, don't project - when you post to this blog.
   
   If you wish to be "a world class school of fitness," you really ought to start communicating as such. This means refraining from high school boys' locker room talk about sex life, penis size, relationship status and drunken escapades. It means posting professional pictures of people training - not photos of men with dildos or coaches sitting on the toilet. It means keeping the profanity to a minimum. It also means respecting (not necessarily agreeing with, but respecting) the experience, education and opinions of accomplished professionals in the fields of fitness, nutrition and health.
   
   While sexual innuendo, profanity and general boorishness may have been a foundation of the CrossFit Vancouver community, you have evolved to become a vocational school. Your conduct and communications need to evolve accordingly.
   
   Much love and luck to you.
   Posted by Just lookin' out for ya   on  11/26   at  04:17 AM
2. Dear "Just lookin' out for ya":
   
   I'm sure you feel better after posting that note. I'd like to see your real name as opposed to not providing one at all. It would add more value to the note. Although I agree with most of what you say, you pretty much invalidated all of it by hiding a false identify.
   Posted by Darth Erkel (Robert Andrew Dunn)   on  11/26   at  05:36 AM
3. I've spent too long travelling in these pretentious, politically correct, 'professional' academic institutions you speak of. This is partially why I was so happy to find CrossFit Vancouver this fall.
   
   The point is, rules are meant to be broken! Who says a school needs to be the way you (just lookin out for ya) described it? Isn't life, whether it be at home, work, or school, supposed to be real and genuine? For me, this is what makes this CrossFit school unique: it defies norms, it breaks rules, it crosses lines, and it does so with humour and love. It's not that we can't learn valuable ways from traditional schools, but traditional schools should learn something from us too - their students would be a lot happier!
   
   I've only been part of this community for a couple months, but already I feel so blessed and connected to it. How many schools have I been to where at the start of class the teacher asks us all the name of the first person we had sex with? Where we talk about how box jumps make girls pee and climbing ropes and V-sits make them orgasm? How many schools have I been to where after just a couple short months, I'm having a team dinner with my classmates and one of them breaks into tears (I love you, Pup). In my mind, THIS is what life is all about. THIS is the reason this school has and will continue to be successful. THIS is what keeps people coming back!
   
   Have fun in Bali
   Posted by Emily   on  11/26   at  06:37 AM
4. Caption for that pic:
   "if only there was someone around to see how good we look"
   Posted by Oikey   on  11/26   at  07:19 AM
5. Good Morning,
   
   I am happy that we are discussing the level of professionalism at Crossfit Vancouver.
   
   I held back yesterday when Patty commented on his one hour of sexual pleasure but I feel today is the right forum to discuss this topic.
   
   Crossfit Vancouver means different things to different people, fair enough. I'd like to think I can roll with the punches and deal with the occasional sexual joke; however, I do have a problem with how Crossfit is viewed by new students and the outside community.
   
   Over the past three years, I’ve heard a new client told she has the “largest camel toe” the coach has ever seen, witnessed and had countless butt slapping and listened to ongoing sexual encounters. In my opinion, this isn’t a good example to present to people that are new to the community let alone existing clients.
   
   Personally I hope Crossfit can become an environment that is safe and fun for all clients to escape their daily stresses not add to them. I’m not asking Crossfit Vancouver to take away from its "rough and tumble" appeal but simply ask the coaches to think twice before they speak.
   
   On a side note, I don’t think it matters who posted the first comment rather the content of the post.
   
   Patty, thank you for asking for our feedback.
   
   With love & respect, Brooke
   Posted by Brooke Cote   on  11/26   at  10:01 AM
6. Love you guys - go have your break, be safe. Thank you for all for the difference Crossfit Vancouver as made to my life. And put whatever the hell you want on the website - it's yours to do with as you please & if people don't like it, they have other options.
   Posted by momma bear   on  11/26   at  10:04 AM
7. I haven't been that impressed with some of the stuff posted on the website but mainly because I think it might provide ammunition for those seeking to denigrate CrossFit programming. It may also turn off potential clients.
   
   However it is a free market and maybe the style appeals to the community that can handle the intensity needed to develop an excellent GPP (http://www.crossfit.com/mt-archive2/004636.html). The “sexual innuendo, profanity and general boorishness” (as described by our identity-less first poster) may not be everyone’s cup of tea but it is certainly done with humour and genuine caring about the community. I doubt many in our community would say they feel the coaches have been disrespectful (but I agree with Brooke that people should feel welcome and not uncomfortable). Personally, when I come though the door I feel nothing but positive energy - but by my age you get used to the insults !
   
   The website is important but CrossFit is done in the gym, on the mat, under the bar, etc. -- with like-minded people who know how to work hard ---- and to have fun!
   Posted by Prof   on  11/26   at  10:21 AM
8. Hey "Just Looking Out For Ya"
   Consider this, maybe just maybe Crossfit Vancouver as a community has evolved to a point where people arn't worried about what other people think of them and being professional doesn't matter as much as being pure and honest with ourselves and people around us. I have heard many people voice similar opinions over the past 5 years however as far as I can see Crossfit Vancouver is by a LONG SHOT the most succesful Crossfit out there. How could something so inappropiate be so strong and succesful??? I love all you guys showing up there every week grinding it out and keep doing what we all do best, be ourselves and choose to do what we love.....
   
   P U P
   Posted by P U P   on  11/26   at  10:30 AM
9. Just Looking Out for Ya...
   You obviously visit the site often as you have provided many examples, so something keeps bringing you back...
   Posted by Jill   on  11/26   at  10:53 AM
10. If I wanted a community without sexual innuendo, profanity, and general boorishness, I'da joined a knitting circle instead...
    Posted by Reto   on  11/26   at  10:55 AM
11. Just looking out for you... Your post is cowardly. But you already know that.
    
    That positive vibe Prof is talking about comes from a non politically correct approach. Its genuine. Not fake. Its raw humanity. It comes from our system weeding out pretentious and toxic people.
    
    Don't worry about us. Instead spend your energy on keeping your integrity in line.
    Posted by Shep   on  11/26   at  11:24 AM
12. I love the conversation and the feedback
    
    I listen to all feedback. Thank you
    
    It is the only way to grow as a person and a community
    
    We make mistakes, we recommit , we get better.
    
    For the past six years, it has always been the same kind of people who have the same complaint about us. They usually try to hide behind anonymity
    
    As a side note: I almost always find out who it is who does these posts and I know who "just lookin out for ya is"
    
    The real irony here is,
    
    1) these people are consistently never "looking out for us"
    
    2) They are usually unable to take any criticism them selves
    
    3) They are mostly uninterested in getting feedback about themselves and making the changes necessary to improve their lives.
    
    4) They would rather destroy than create
    
    There are some things we won't change
    
    That is by design and makes no difference if we are a school or not.
    
    Political correctness and self righteousness has no place in our society.
    Posted by Pink Pig   on  11/26   at  11:42 AM
13. and by the way
    
    This forum is not the place for honest caring feedback
    
    The coaches meetings are the right forum
    
    So if you really do care about us
    
    This is not the place
    
    Talk to your coach face to face.
    
    E-mail, text, blog is a crude tool for this type of communication
    Posted by Pink Pig   on  11/26   at  11:45 AM
14. Hm. Well, judging by how 'well received' the original feedback was, on this 'open' forum, by fellow crossfitting bloggers (including coaches), I wouldn't be surprised if the original blogger wasn't too interested in bringing this feedback up to a coach face to face.
    
    So I'll echo his or her comments now. Here I am. My name is Wendy. I think open consideration of "Just Looking Out for Ya"'s comments would perhaps reduce the intimidation factor for the newbs (there are a lot of potentials out there I've spoken to, who are totally intimidated AFTER looking at the website). Don't get me wrong. I LOVE the intensity and the raw "boorishness" of this place. There's a fine line, to be sure. But sometimes that line is crossed, making things uncomfortable for some.
    
    I shall now duck for cover and/or where a paper bag on my head when working out.... !!
    Cheers!
    Posted by Lecheng   on  11/26   at  12:20 PM
15. You'll be fine Wendy
    
    
    Posted by Pink Pig   on  11/26   at  12:27 PM
16. Well written, Emily.
    
    I love the discussions here.
    
    The paradox is this - underneath all of those "pretentious, politically correct, 'professional' academic institutions", professional buildings, boardrooms, retail stores etc. lies this same “sexual innuendo, profanity and general boorishness” . They just know how to hide - how to lie.
    
    We're in the business of building better humans - not etiquette school, and if this entails being real - then so be it.
    
    Keep smashing the paradigm, gentlemen ( I use this term loosely ).
    
    Have a grand time is Bali.
    
    Cheers,
    
    Michael Fandrey, Rocky Point CrossFit
    Posted by Fandrey   on  11/26   at  12:57 PM
17. Damn I'm sorry to have missed the meeting yesterday. Had some mild food poisoning... anyways after being with the community for about three years, I thought I'll throw my two cents in.
    
    Most importantly, I love crossfit. It is a really important part of my life. I care about what happens to the box and my relationships with the people in it. I feel really guilty about missing yesterday. Sorry... :(
    
    I think as we've grown so has the diversity. With that diversity members don't always see eye to eye. In my opinion some of the stuff on the website is inappropriate and some things that happen in the gym do make people uncomfortable.
    
    After 3 years I still feel awkward sometimes. That's not a bad thing. It challenges me to be more understanding. Feeling comfortable is death.
    
    I think having more understanding and consideration for each other is never a bad idea.
    
    I think our greatest asset is the strength community. Strength as in bond, not as in thrusters. Since the community is what we make it, this is what I will do to better the community:
    
    1. Be more welcoming. There are tons of new people and I don't talk to them because I don't know them. I'll try to do this more.
    
    2. Be less afraid to give criticism. If I see an opportunity to help out or provide feedback I will try to take it.
    
    3. Be less afraid to receive criticism/tough love. Yes, I don't come as much as I should. I'm eating all those left over carbs... the fact that sheppy and friends always bugs me about it keeps me coming back. That is priceless to me.
    
    Finally, my geek advice to the community is don't be a troll.
    Posted by Butler   on  11/26   at  01:13 PM
18. Back in the days of 5pm fundamentals classes on Terminal Ave there was a regular pause in programming at 5:30 as all the boys (coach and client) moved over to the window to watch "Poor Man's Paris Hilton" walk by in her stilleto heels on her way to the skytrain. The culture of CF Vancouver has been remarkably consistent in this respect. It's always been a bit of a frat-house.
    
    I wonder what is more alienating: A communal personality that flaps around according to fashion and chasing clientelle, or an unapologetic, unchanging colourful character that is happy to be not to everyones taste.
    
    There are more options now than ever for places to train. CF Van is a great choice, but if you absolutely can't take a penis joke then you have lot of other venues to choose from and make your own decisions based on your own assessment of quality of training, community, and humour. I don't think anyone in the barn will be upset that you don't choose them, but I still think they will be cheering for you to be getting fitter and following a path of self-improvement.
    Posted by inferno   on  11/26   at  01:32 PM
19. I would hope you would be able decipher between been proper and being respectful. I’m not asking people to walk around in uniforms and drink tea from china cups but can you honestly say that telling a new woman client what I described above is “…done with humour and genuine care”?
    
    At the end of the day, my only point was to highlight how some of the ‘rough and tumble’ dialogue makes new clients uncomfortable. They don’t have the privilege or history to know that it’s coming from a fun place.
    
    BC
    Posted by Brooke Cote   on  11/26   at  01:56 PM
20. I have been living in Vancouver now for about 2 years and have been in Crossfit for just over a year now. I really don't know where my life would be if I had not stumbled across CF. It has changed my life in so many ways. I quit my job 1 month in to it and changed my life style to a more healthy and active life.
    
    I never did like school. In fact I really hated it. Just was NOT my cup of T . Never could fit in and never felt relaxed, always got into trouble from teachers and got the strap a few times. Maybe it's cause of the DILDOS I had hanging out my pants. Not too sure.
    My point is, is that I finally found a school that I can fit in at all time.
    Not getting in trouble for just being myself. DILDO or no DILDO.
    (BOYS WILL ALWAYS BE BOYS) just face it. What other school can we go into the lounge and have a beer and talk about what ever we want to like as if it is our own home.
    This is the first school that I actually DO NOT WANT TO GRADUATE FROM. Just so I can be a student at Crossfit Vancouver for the rest of my living days. I love everyone that is apart of this One Of A Kind Community. Keep doing what your doing.
    
    CROSSFIT VANCUVER ROCKS!!!
    
    Love
    Posted by C3PO   on  11/26   at  02:06 PM
21. On the suggestion of a more challenging warmup I would offer up our experience at the den. I implemented the type of warmup like you have for today's programming and often more than that and I found a dramatic increase in injuries during the four week trial. A run,row or skip followed by a full body dynamic warmup coupled with specific movements based on the workout of the day has been our best tool to limit those aches and pains. We do this for every class.
    
    Love the blog. Cfv is a great place to train and hang. You can't please everyone. Funny that nobody is talking about 95% of your website material that focusses on improving your health and fitness.
    
    The pie
    Posted by The pie   on  11/26   at  02:14 PM
22. Great comments today everyone it is quite compelling.
    
    Now for some simple words from a simple man:
    
    1. If you love someone who is making an ass of themself kindly take them aside and tell it in private to save them the embarassment don't yell it to them in the middle of the room.
    
    2. If the goal is to develop elite human performance that happens in many ways lines get crossed and mistakes get made, science is trial and error.
    
    3. Be open and honest and always look in the mirror before you making judgement.
    
    Keep it up guys I think you are right probably 80% of the time but when you are wrong, you are wrong. Oh and have fun in Bali!!!
    Posted by Lumber   on  11/26   at  02:17 PM
23. first comment was headed 'honest caring feedback' and all he/she got in return was barely veiled sarcasm and hostility
    
    Wendy , Prof and Fern all hit the nail on the head I think....
    
    Zola
    Posted by zola   on  11/26   at  03:50 PM
24. This website appears to create a lot of dialogue when the topic of “appropriateness” is the genesis of the conversation. A public forum is open to a lot of scrutiny and with it comes a myriad of viewpoints. Personally, the concerning nature of this website is that it does not appear consistent or fair as it relates to comments from internal sources (crossfitters). Not too long ago, a reporter (Jill, I believe) made a very innocuous comment in a newspaper about crossfit being a “fad” and though this may not have been journalistic integrity at its best (as it appeared not to have been well researched), she hardly deserved the harsh criticism and personal attacks that ensued on this site. If there was a battle to be had, it should have been handled internally. So, if this website is for positive vibes, and we believe that conflicting views should be addressed directly with coaches, then we must adhere to the word “integrity” and be careful of what we say about others through a public forum.
    
    As it relates to the initial post, I am not a person who ever reports anonymously, though I do believe it has it place in research, reporting tools, safety parameters, etc. To make inference that this person is a coward and that they should stand up and take accountability may be short sighted. Maybe they have had terrible outcomes when they have reported things in the past – if we are to remain non-judgement (which I truly believe this community is) then we should be respectful of many different circumstances.
    In addition, I thought most of their views contained valid points, and they should not be discounted due to their anonymity, especially since (as stated here) others have voiced similar concerns in the past, presently and certainly in the future – if the stance remains, we do not want this cohort here, we have seen them come and go before-that could become a slippery slope.
    
    BUT, make no mistake, Patty and the coaches have built a tremendous environment to grow and learn as well as a chance to improve all aspects of your lives. They have always been patient, supportive and nice to me. The gym is a place of encouragement and support, and unlike most gyms the nicest people are the top performers, as they are helpful, knowledgeable and best of all grounded. I think crossfit is a beautiful place.
    
    P.S. - Though I did not attend the Halloween party, I was surprised by some of the negativity that ensued. This was a party hosted by crossfit to build community, to let lose and to be completely free. Monitoring social norms can be exhausting and people need a place to rip it up and disappear into alter egos. I think the spirits of the people at crossfit is what brings its vitality and character out – raw is fantastic- but social context needs to be considered at times.
    
    Peter van den Hoogen
    Posted by Peter van den Hoogen   on  11/26   at  04:03 PM
25. Original poster here:
    
    I'm not sure why my opinion carries any less validity just because I choose to express it anonymously. Is it really that important to know WHO feels a certain way? It should be fairly obvious to all that I am not just some internet troll spewing baseless drivel. Indeed, given the hostility displayed in some of the responses, I will continue to think twice before attaching my name to any feedback or constructive criticism. I have never been, and will never be, comfortable discussing this stuff in a face to face meeting. If that means I lack integrity, then so be it.
    
    The fact remains, CF Van has evolved from being a gym to being a school, and with that evolution comes a greater responsibility to represent the brand with the utmost professionalism.
    
    This is no longer a case of "if you don't like the way we run our gym, go f--- yourself." We are now the preeminent Crossfit facility in the country, and an educational institution to boot. A school needs to be able to provide an educational environment that is free from harassment and intimidation.
    
    Craig, I find it ironic that you continually call out people who post dissenting or critical opinions on here, yet you have no problem publicly denigrating a journalist in the same forum. Just something to think about when you discuss integrity.
    
    Finally, while I can only speak for myself, I doubt that I am the only one who shares the viewpoint expressed in my original post. Unfortunately, given the responses received, you will probably find fewer and fewer people willing to share their opinions, lest they end up on the receiving end of the backlash.
    
    It would be my pleasure to see CF Van move beyond the boys' locker room, beyond the machismo, and become a truly professional world class school of fitness.
    Posted by Original poster   on  11/26   at  08:33 PM
26. Original Poster,
    
    Just curious - what's your max squat clean?
    Posted by Darth Erkel (Robert Andrew Dunn)   on  11/26   at  09:33 PM
27. Are you going to use the leader board to try to ascertain my identity based on my squat clean?
    Posted by OP   on  11/26   at  09:51 PM
28. you should talk lumber, keep cheating buddy. [removed]void(0);
    Posted by opee   on  11/30   at  06:56 AM

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