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Search: Posts Made By: Norm Rager
Forum: Running a CrossFit Facility 02-19-2009, 12:11 AM
Replies: 9
Views: 2,563
Posted By Norm Rager
Re: Roll Out Flooring Tips?

Hi Becca,

This is how i did it

roll out in the direction of the longest wall - less cutting and looks better.

measure width of floor, divide by width of roll, start 1st roll in the center...
Forum: Fitness 01-18-2008, 07:27 PM
Replies: 12
Views: 12,140
Posted By Norm Rager
Re: crossfit for tennis

Hi James,

I think you'll find the WODs will 'round' you as an athlete by exposing weaknesses and instabilities that you may not have known about - In particular, mid-line stability and...
Forum: Running a CrossFit Facility 12-08-2007, 01:16 AM
Replies: 23
Views: 7,138
Posted By Norm Rager
Re: rate my logo

Hi John,

I like the logo and the art - especially the 'sketch' of the figures. Like you, I also think you might look at how the text looks straight across, without the taper and maybe bigger up...
Forum: Running a CrossFit Facility 12-08-2007, 12:33 AM
Replies: 5
Views: 2,082
Posted By Norm Rager
Re: Advise-Holiday 'Auctions' and Fund Raisers

Thanks Skip for the reminder of the seasons' intent of giving. We too have a few ongoing auctions this time of year that I'll donate memberships to.

I've also offered to existing members and...
Forum: Running a CrossFit Facility 12-02-2007, 12:01 PM
Replies: 449
Views: 79,581
Posted By Norm Rager
Re: Power Point Presentation

I'd love to see what you've put together as well.

Really appreciate your time and effort!

norm@crossfitsierra.com
Forum: Running a CrossFit Facility 12-02-2007, 11:55 AM
Replies: 36
Views: 8,074
Posted By Norm Rager
Re: Music? Yes? No? If so, how do you decide what genre?

I've found that the music playing has turned out to be a non-issue. I have a i-pod dock that accepts most if not all models and sometimes I use mine with my mash-ups on shuffle, or sombody brings...
Forum: Running a CrossFit Facility 09-28-2007, 11:07 PM
Replies: 4
Views: 1,919
Posted By Norm Rager
Re: Getting Started

Hi Shane,

You may already be doing this at the gym, but my recommendation would be to find a workout buddy or two and all train together. If you have the desire to coach you could take the 'lead'...
Forum: Running a CrossFit Facility 09-18-2007, 10:20 PM
Replies: 13
Views: 6,764
Posted By Norm Rager
Re: Youngest affiliate with a gym..

I'd like to think I would have had my sh*t together enough to recognize how great CF and this communtity is 22 years ago - who knows.....

Sounds like you do. You can learn anything you want to...
Forum: Community 09-04-2007, 11:51 PM
Replies: 9
Views: 2,460
Posted By Norm Rager
Re: Visiting CF in NorthCal

Sounds like you and others are near my stomping grounds....

Anyone visiting the Foothills of Grass Valley/Nevada City is welcome to stop by CrossFit Sierra. Opened my doors in July and thanks to...
Forum: Community 05-09-2007, 11:18 PM
Replies: 13
Views: 3,272
Posted By Norm Rager
Your coach might be interested to know that in...

Your coach might be interested to know that in addition to learning how to use your hips for power, speed and to come to the rescue of your extremities (throws, etc..) - you'll most likely not...
Forum: Nutrition 03-26-2007, 04:03 PM
Replies: 6
Views: 2,433
Posted By Norm Rager
Mike, Athlete's Zone (CF) refers to the...

Mike,

Athlete's Zone (CF) refers to the recommendation to increase the fat blocks once you get to your targeted BF%. This helps to combat fatigue, improve recovery, start making even more...
Forum: Exercises 03-23-2007, 09:14 PM
Replies: 14
Views: 2,352
Posted By Norm Rager
Michael, The WOD below (at 1/28/07) has an...

Michael,

The WOD below (at 1/28/07) has an image of 'active shoulders'.

This has helped me and others keep from compromising our shoulders, along with pushing away from the bar at the top....
Forum: Running a CrossFit Facility 03-23-2007, 10:24 AM
Replies: 22
Views: 7,811
Posted By Norm Rager
Thanks for all the great detail on your...

Thanks for all the great detail on your operations Skip. I think it makes great sense for me as well.

I'm in the process of my TI work in Grass Valley and have decided to adopt the same when I...
Forum: Fitness 03-22-2007, 10:27 PM
Replies: 11
Views: 2,043
Posted By Norm Rager
Hi Mike, I'm a little late in on this one,...

Hi Mike,

I'm a little late in on this one, but I noticed you mentioned the pending arrival of rings.

You're in for a treat!

Use them for dips and push-ups as soon as they arrive....
Forum: Equipment 03-09-2007, 12:34 AM
Replies: 49
Views: 7,238
Posted By Norm Rager
http://www.crossfit.com/discus/messages/26/37814.j...

http://www.crossfit.com/discus/messages/26/37814.jpg
Forum: Nutrition 03-08-2007, 02:37 PM
Replies: 7
Views: 2,802
Posted By Norm Rager
Thanks for the link - great info and discussion....

Thanks for the link - great info and discussion. I'll pass it on.

After reading through the discussion, I'm wondering if the symptoms of the Gb issues (pain, etc.) could be relieved NOW with...
Forum: Fitness 03-07-2007, 09:09 PM
Replies: 22
Views: 5,123
Posted By Norm Rager
Darrell, To ease my back 'woes' that...

Darrell,

To ease my back 'woes' that seemed to follow extreme rotational/torque movements (purposeful or accidental) in the past I included these:

1. Hollow Rocks/Holds
2. L-sits for time...
Forum: Nutrition 03-07-2007, 04:45 PM
Replies: 7
Views: 2,802
Posted By Norm Rager
I have a new client who has decided after many...

I have a new client who has decided after many years of pain and Dr. visits to have her gall bladder removed per the advice of her Dr. They're concerned that further problems could jepordize her...
Forum: Running a CrossFit Facility 10-19-2006, 07:32 PM
Replies: 7
Views: 3,190
Posted By Norm Rager
I've trained people in the local parks - so far...

I've trained people in the local parks - so far no more than 5 at a time - and haven't had any problems. Then again, I've never asked if it was going to be a problem. There might be insurance issues,...
Forum: Running a CrossFit Facility 10-19-2006, 07:15 PM
Replies: 2
Views: 1,878
Posted By Norm Rager
In my pusuit of insurance I made the mistake of...

In my pusuit of insurance I made the mistake of answering the 'gymnastics question' with well, I use rings for dips, pull-ups, and muscle-ups - more if I had some skill, ha ha - Whoops, no dice. Then...
Forum: Fitness 10-10-2006, 11:27 PM
Replies: 34
Views: 4,465
Posted By Norm Rager
Why would you pattern anything for now and the...

Why would you pattern anything for now and the future based on what has already been - from which we've evolved?

Yes, we can always come away with leesons from our ancestors - eat better (or...
Forum: Exercises 10-10-2006, 10:51 PM
Replies: 11
Views: 6,116
Posted By Norm Rager
A good progression to hands only is to use your...

A good progression to hands only is to use your hands/arms to pull, then feet to hold only. As far as feet slipping, I've used the over/under lock - where the rope is under the under the arch of my...
Forum: Running a CrossFit Facility 10-09-2006, 01:40 PM
Replies: 2
Views: 2,337
Posted By Norm Rager
I was just informed by Fitness and Wellness...

I was just informed by Fitness and Wellness insurace Co. that they will not write a policy if I have anything to do with CrossFit. This is the group that provides coverage in conjunction with IDEA....
Forum: Nutrition 08-30-2006, 10:53 PM
Replies: 16
Views: 2,632
Posted By Norm Rager
Laura, You may be underestimating the...

Laura,

You may be underestimating the metabolic load your body is experiencing with CF AND your running. This training - CF/SST - is what will improve your performance, not the ZONE - at least...
Forum: Equipment 08-29-2006, 10:23 PM
Replies: 4
Views: 2,585
Posted By Norm Rager
Raphael, be careful not to expose the sch...

Raphael,

be careful not to expose the sch 40 to sunlight/UV as it will become very brittle and splinter over time - in a matter of days/weeks in some climates.expossure to freezing/thawing...
Showing results 1 to 25 of 77

 
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