A1) Dumbbell Bench Press:
3 x 8-10 @ 4121
A2) Pronated Grip Ring Row:
3 x 8-10 @ 4121
Increase weight slightly from last week, one that still allows you to perform the prescribed reps at the prescribed tempo. Change the angle of the body on the ring rows to more horizontal and/or add a weight vest to increase the degree of difficulty. Rest :30 between exercises and 1:00 between sets.
Post load to comments.
Week 5 of 6
Overhead Squats 95/65 lb
Russian Kettlebell Swings 24/16kg
Box Jumps 24/20″
Aim for steady and unbroken with room enough to sprint a bit to finish out the 9s.
Post time and Rx to comments.
Photo by Thomas H.
The Equinox Experience
By David Osorio
Editor’s Note: Did you know that Coach David worked as a trainer at Equinox before he founded CFSBK? It’s true! He had some interesting thoughts on the recent New York Times exposé the working conditions at Equinox, and today we’re bringing them to you.
I worked at Equinox for around 2 years when I first moved to the city. What the article describes is pretty accurate. I started with a group of 11 other new trainers, and by the end of the month, I think there were about 2 or 3 of us left, which I learned was par for the course for people being onboarded. When I was there, you started by worked floor shifts at around $7 per hour where you were supposed to walk the floor offering to stretch people out, give form advice and try to pick up new clients. New club members also got two “Equifits,” where you test their body composition (as a lowkey way of shaming people to sign up for personal training) and then do a personal training session hoping to convert that person into an ongoing client.
It’s a really hard way to start, because you’re working sparse hours for almost no pay in the hopes you can build up a business before you go broke. This is why there was so much turnover with the groups of new hires, because most people wouldn’t be able to survive more than a month or two living in NYC working part-time at minimum wage. After you’re consistently doing 15 to 20 or so PT sessions per week, you come off the floor and are fully supported by your commissions from PT. Everyone starts out at the bottom tier of trainer where the prices are a little lower for members and the percentage you take home is also low relative to the higher-tiered trainers. At the bottom tier, as the article explains, you’re making around $25 per session when the member is paying the club over $100 per session, if I’m not mistaken.
When I finally got my business rolling, I was awake Monday through Friday at 4:30am to get to the gym in time for my 6am clients. I would have a handful of clients, then I would usually sleep in the break room or an unused yoga studio until my afternoon or evening clients, then I would leave around 8-10pm and do it all over again. It became an extremely demanding and draining schedule but luckily I was young enough to buffer the lack of sleep and personal time. We had 2 massage tables in the breakroom and trainers were always sleeping on them or underneath them on the floor trying to catch up on sleep. We also had one computer for over 60 working trainers, which always got touchy.
To be fair, I don’t think most other commercial clubs are all that different than Equinox insofar as the fitness industry can be quite unforgiving in terms of compensation and any session-based profession can be difficult to create a consistent and sustainable schedule. I knew that Equinox was a stepping stone, so I took it in stride, appreciated the support I did get as well as the clients I was able to acquire, and for the most part enjoyed the people I worked with. I was also given some financial help from the company when I started because I had a 4-year degree in exercise science and a CSCS certification; however, other trainers were not so fortunate. Had I not had that I would definitely would have had to take on additional work somewhere else to pay my rent until I built a client base.
I used my experiences in Equinox and other clubs I worked at to inform how I wanted to hire, compensate, and treat CFSBK employees. The fitness industry, regardless of where you work is going to come with long hours, variable pay and requires a lot of you emotionally and socially. (Try doing 7 personal training sessions in a row and see how you feel afterwards!) I think one of the biggest variables is whether the company looks at you like a person and wants you to succeed or just another trainer in the endless revolving door of fitness professionals living in the city.
News and Notes
- A note from CFSBKer Lisa F. on an upcoming sublet: “I will be in the Canadian Rockies for a few months and my place is available for sublet, fully furnished (as soon as December 20th and for as late as April 15). 1 bdrm in Ditmas Park. Rent including all utilities is $1999, but I’m happy to meet the budget of CFSBKers or CFSBK friends who are looking for a place for at least 3 months. More details here or email Lisa at lisafarlow [at] gmail.com.”
- Active Recovery is cancelled this Sunday, December 15th.
- There are still spots on the standby list to get tattooed by Jim Gentry at this Saturday’s Art Show. Go HERE to sign up. Also, if you are signed up for either the regular or standby list, please note the design you’d like to get in the designated column so Jim can prepare your stencil.
The Way Things Are Won’t Last Forever NY Times
The Benefits of Working on Your Explosive Power Breaking Muscle