Thanks for all your great feedback on the 2nd CrossFit Lah Survey! We had 50+ submitted back to us and once again are very happy with member’s feedback.
As we have made many changes since the last survey, we feel it is important to take your thoughts/opinions into consideration about what we have done. We have passed our 1.5 year mark and are pleased with how we have evolved since the start, we are always trying to keep up with our members and by filling out these surveys we are able to see how we can move forward.
We are always looking for feedback and ideas so please note that you can always let us know how things are going outside the survey.
Below is a follow up on the survey responses.
Schedule and Class Times
Most members are quite satisfied with the class times available. The main comment/request we saw was the request for Sunday schedule. As you know we have started programming running WOD's for Sundays as a way to get people moving. We feel that CrossFit is a way to get fit so that you can do more. So please use that fitness outside the gym. It is just as important to go for a hike, bike ride, swim, or run as it is to lift weights. That doesn't mean that Sunday’s will never be an option, but for now, this is what we really want from you. The Coaches need an off day too so that we can maintain our high standard of quality.
There have been a few requests/comments about the Saturday 9am Bootcamp/CrossFit Light class. When we used to offer CrossFit for 8/9/10am inevitably 8am and 10am would be busy and the 9am class would only have a small handful of people signed up. Since the switch we’ve seen much more consistent attendance across the three classes. And this also gives you guys the all-important opportunity to bring in a friend that hasn’t tried CrossFit before to do a workout together. Sometimes the Bootcamp/CrossFit Light class does the exact same workout as CrossFit too, it just depends on the programming. If you see stuff like KB Swings and Box Jumps we’ll probably run the same or similar WOD in all three classes. If you see heavy/complex barbell movements the programming is going to be different.
We have also tried to offer some more Open Gym hours. While right now they are a bit sporadic and last minute at times, we hope that in the future they will be more consistent.
We’ll continue to add in some different classes as well. We’ve created standard yoga timeslots, held our first nutrition seminar (we’ll set another date soon!), and attempted to start a Power Lifting specific class (though there wasn’t much interest at that time.)
Coaches and Coaching
Similar to last time, the feedback on the coaching staff was very positive; we’re glad to know that all our hard work is paying off! The comments have been shared and discussed with all of the coaches. We’ve strived since the beginning to have coaches with different backgrounds, personalities, strengths, and coaching styles. We are in constant communication with each other regarding the individual needs of athletes, movement standards, and movement/correction cues. Our goal is to maintain a high level of coaching quality and keep this standardized through the daily programming. While all coaches may use slightly different cues and techniques in their classes, we are in communication constantly with each other to make sure each class is getting the same quality hour.
We also need your help with this! Please be sure to be on time to classes and present throughout. Our job is much easier (and everyone’s experience improved) if the athletes pay attention when the coach is talking and follow the time limits imposed in the class. Depending on the programming some days are easier and some days are harder – we try to get as much benefit out of that hour as possible! As athletes/members ourselves we understand the need to use the toilet quick, run back to grab different shoes, or chat about how to attack the WOD – but please avoid doing this when the coach is explaining everything!
Our coaching staff is evolving with our gym and we’re all striving to make ourselves better daily. As such you may notice differences over time and us highlighting some different principals. If you’re confused or having any questions about why, just ask a coach.
Safety and Cleanliness
Safety & cleanliness are a constant work in progress. Overall members were very satisfied.
We have a cleaner come in several mornings per week and Max regularly maintains the barbells, rig, and equipment. Most members are respectful of cleaning off their own equipment and maintaining their own personal level of tidiness so that’s what’s important. Please continue to use the locker space (both above and inside) and not the floor to keep that area tidy for other members. Also please make sure to clean any dishes/cups that you use and take your water bottles home with you.
Safety is always a top priority! For any exercise it should always be technique first followed by weight and speed. If you have any questions or concerns feel free to bring it up with the coach.
The overwhelming response on this was that people don’t do them or only sometimes. We think they can be a valuable addition but also not necessary on everyone’s fitness journey. We’ll keep putting them out in the future but may change the format a bit. One month is a long time to be on top of something so you might see some shortened durations or breaks as well.
Community/Atmosphere! This is what most people said and has been our goal since day 1 so we’re very happy to see it reflected in the survey. Other big responses were the coaches and workouts.
Least Favorite Thing
There was a lot of good feedback in this question – all of which we’ll take into account. There weren’t really any responses that were repeated often, though some we saw multiple times were: parking, heat/ventilation, and lack of space. We don’t have much control over the parking but there is a lot that opened up right across the street on Jalan Maarof, so that is a new option that is available. We’ve done a lot to get the airflow and ventilation working well in the box and it is much better than it was in the beginning. We will not be getting air conditioning, so suck it up buttercup! We’ll always be a small box and space is going to be tight. The rooftop area does a lot to allow a bit of overflow so please use it! This is also a reason that we limit the class sizes to 12 people.
What would you like to see more of?
We had some great feedback on what people would like to see more of at Lah. This is another question that we received many varied responses to. We are very excited about the new toys we’ve been acquiring: sleds, GHD's, parallettes, D-balls, sandbags etc. The sleds and sandbags specifically should be used often; they’re hard to program into regular class times but easy enough to do as accessory before or after class a few days per week. Please feel free to use that rooftop space to warm-up, cool down or do your own accessory work whenever possible. As long as you’re not conflicting with the class in progress, we encourage everyone to come early and stay longer whenever possible to work on your own personal fitness goals.
Over the past few years we have dropped in on quite a few other boxes in and around SE Asia and have the chance to gain some valuable insight from talking to other coaches/owners/athletes, etc. One of the things we have continued to notice is that the quality of Rogue equipment is still the best around. It’s the safest, best to work with, and lasts longer. There’s still more equipment that we want for the gym and we’ll be accumulating this over time. The big thing on our wish list for the future is a few more Olympic barbells, both men and woman’s. We are quite happy with the investments we have made over the past few months and will continue to add to that. That being said, please help us by continuing to take care of the equipment. Brush down the barbells and KB's when you are finished, put things back in an orderly manner and please don't leave equipment up on the roof exposed to the elements.
A few additional comments
We have said it before, but will say it again. We use Spotify and are always looking for new suggestions and playlists. Let us know if you want the music changed or have some new suggestions. We get bored with it too, but need suggestions on the fly as there isn't much time to think about music as the coach.
Mobility is often a misunderstood concept and is confused with flexibility. Being flexible is not the same thing as being mobile – our goal is to be mobile. This is the ability to maintain torque/control of your joints through a full range of motion. Flexibility is having a full range of motion, but not necessarily the ability to control it. We do a LOT of mobility work in our classes – often without the athletes realizing it. The shoulder openers and hip openers that we’ve introduced are mobility work, as are good mornings and Jefferson curls. Foam rolling and stretching are excellent tools as well, especially to relieve muscle soreness. We may add a mobility class in the future, but we do address this in our regular programming as well.
We implemented the “Accessory” work ages ago and many of you are taking advantage of it. This are often things we’d like to program in, but don’t have the time, they don’t fit into a group class setting, or they don’t really need to be coached. Everyone is encouraged to do these and also take advantage of ROMWOD. Keep in mind that space is sometimes tight and the scheduled class always takes precedence, but the rooftop is always available.