2. Presenter: Coleman Raines Audience: Owner CrossFit 643

3. Initiate a pilot Safety Program at the CrossFit 643 Box comprised of a basic injury prevention power point presentation (IPPPP) and several form/skill workshops (FSW) covering squats, jerks, box jumps, deadlifts and kettle bell swings. Collect and analyze data from baseline to 6 months post-initiative regarding the effectiveness of the initiative. Utilize results to disseminate the initiative to other CrossFit Boxes and to inform the public and athletic community..

4.  Although the injury rate for CrossFit gyms is comparable to, if not lower than, other similarly intense athletic endeavors, it has received a bad reputation for musculoskeletal injuries in the popular press and among professionals who treat such injuries (Hak, Hodzovic, & Hickey, 2013).

6. The needs assessment for CrossFit 643 revealed that the owner/coach and members of the CrossFit 643 facility:  had interest in injury prevention  were aware of safety factors but did not always incorporate them in training, and  there was notable interest in more individualized skill/form development.

7. The results of the needs assessment and the documented incidence of injuries at CrossFit and exercise, in general, make it ethical and prudent to incorporate injury prevention features in the training program at CrossFit 6-4-3.

8. To implement and evaluate this initiative, the following components are required and have multiple facility use function:  Software to track data and evaluate program effectiveness  Equipment to carry out small group Skill/Form Workshops, namely:  2 station Rig  Bar & Bumper Set  35 and 53 LB Kettlebells  3 in 1 Wooden Plyo Box

9. Wodify Name/model: Wodify Description: Wodify is software designed specifically for tracking all aspect of CrossFit management. It managse all your athletes’ information in one place, their membership contract, wavier, member plan and payment details. Purpose: Record and analyze data specific to the Safety Program, such as, attendance in IPPPP and SFWs and injury incidents. Cost: $1.75 per athlete per month to a maximum of 200 athletes (max = $350.00 per month). For CrossFit 643, with current membership of 86 athletes would cost $150.50 per month.(Easily absorbed in members monthly fee) Use/value: In addition to use for Safety Program data, Wodify will be able to facilitate all aspect of gym operation. Source : http://www.wodify.com/wodify-pricing.htmlhttp://www.wodify.com/wodify-pricing.html Software

10. Rig Name/Model: Rogue Monster Lite Rig Standard 2.0 Edition Description: The core elements of the unit are3x3” 11-gauge steel uprights and 5/8” holes creating a perfect hybrid of Rogue’s Monster and Infinity Series rigs. Provides optimal stability and safety for squats/benches/pull- ups. Purpose: For use in SFWs involving squats, jerks, and dead lifts. Use/Value: In addition to Safety Program, can be used as an additional rig for overall facility Cost: $2495 Source: http://www.roguefitness.com/monste r-lite-rig-2-0 http://www.roguefitness.com/monste r-lite-rig-2-0 Equipment

11. Bar & Bumper Set Name/Model: Bravo Bar & Bumper Set Description: Includes the Rogue Ohio Bar (complete with dual knurl marks for both Olympic and Powerlifting) with a 230LB set of Hi-Temp Plates + a set of spring collars Purpose: For use in Safety Program Skill/Form Workshops covering deadlifts and Jerks. Use/Value: In addition to Safety Program, can be used as an additional lifting station for overall facility Cost: $685.00 Source: http://www.roguefitness.com/brav o-bar-bumper-set http://www.roguefitness.com/brav o-bar-bumper-set Equipment

12. Kettlebells Name/Model: Rogue Kettlebells Description: This includes one each, 35LB and 1 53LB Kettlebell and it is made from highest quality first run iron ore with a smooth finish. Purpose: For Safety Program Skill/Form workshops covering safeKkettlebell swing Use/Value: In addition to Safety Program, can be used to supplement facilityKkettlebell supply. Cost: 35LB Rogue Kettlebell- $47.86 53LB RogueKkettlebell-$62.50 Source: http://www.roguefitness.com/rog ue-kettlebells http://www.roguefitness.com/rog ue-kettlebells Equipment

13. Plyometric Box Name/Model: Rogue Game Box Description: This is the same versatile wood plyo box utilized in CrossFit Games competition, with a 3-in-1 design including heights 20”, 24”, and 30”. Purpose: For use in the Safety Program Skill/Form Workshops covering box jumps, including safe mounting and landing. Use/Value: In addition to Safety Program, can be used to supplement existing facility plyo boxes Cost:$135 Source http://www.roguefitness.com/rog ue-games-box Equipment

14.  Investment in the CrossFit 643 Safety Program, including its software and equipment components, will improve member safety, reduce injuries, and improve performance while simultaneously attracting and supplying a larger membership and facilitating operational procedures for the total facility. All components required will have multiple uses for the overall facility and will enable increased membership and profit margins.

15. Hak, P. T., Hodzovic, E., & Hickey, B. (2013). The nature and prevalence of injury during CrossFit training. Journal of Strength and Conditioning Research (Epub ahead of print) doi:10.1519/JSC.0000000000000318