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Search: Posts Made By: Sean Dunston
Forum: Running a CrossFit Facility 04-05-2016, 10:49 AM
Replies: 1
Views: 6,769
Posted By Sean Dunston
Re: "32 Hokies" Memorial Workout

We'll be doing this one again at my gym on April 16th.
Forum: Exercises 05-29-2015, 11:47 AM
Replies: 2
Views: 5,032
Posted By Sean Dunston
Re: max back squat question

some people don't have the flexibility to go A2G - I'm one of them.
if you get a good stretch reflex out of the bottom on your A2G squat it may not be too far off from just below parallel.

if...
Forum: Competitions 04-08-2015, 08:59 AM
Replies: 13
Views: 22,999
Posted By Sean Dunston
Re: Regionals Scheduling Question

figure 0900 start times.
usually the volunteers and judges have to be on site at 0700 for briefings, set up, and walk through.

Athlete briefings are generally at 0800 then everyone disappears to...
Forum: Competitions 03-24-2015, 09:20 AM
Replies: 1,076
Views: 518,901
Posted By Sean Dunston
Re: 2015 CrossFit Open, Regionals, and Games Thread

Vic-
My idea was a twist on 14.5 with burpees and progressively heavier thrusters
21 95/65
18 115/75
15 135/85
12 155/95
9 175/105
6 195/115
3 215/125
Forum: Competitions 03-24-2015, 08:51 AM
Replies: 1,076
Views: 518,901
Posted By Sean Dunston
Re: 2015 CrossFit Open, Regionals, and Games Thread

burpees
thrusters
box jumps

movements we've seen in EVERY past Open - but not yet in 2015.
Forum: Fitness 03-04-2015, 04:22 AM
Replies: 11
Views: 8,066
Posted By Sean Dunston
Re: Should I stick to 3 days on smolov instead of 4?

Smolov is pretty intense.
Most people can't handle the volume. I've seen more people quit Smokov than complete it.
It is meant to shock you and break through a plateau.
If you are stuck at a 450#...
Forum: Community 02-24-2015, 04:50 AM
Replies: 2
Views: 4,351
Posted By Sean Dunston
Re: CrossFit Box For Sale SW PA

wow. good luck.
15 posts:
first 5 looking to hire coaches
last 10 looking to sell gyms
Forum: Workout Logs 02-09-2015, 12:35 PM
Replies: 1,128
Views: 138,262
Posted By Sean Dunston
Re: SAD efforts

back injuries are hell. being sedentary is worse.

I put my gym on Dan John's 10,000 KB Swing Challenge in January. 40 people signed up for the challenge, most who signed up completed it. I joined...
Forum: Exercises 01-25-2015, 10:09 AM
Replies: 18
Views: 12,056
Posted By Sean Dunston
Re: Heavy deadlift reps, TnG or no TnG?

Can you please provide links to this research? Before I'd buy into it, I'd like to see at least 4 or 5 well-recognized S&C coaches who subscribe to and promote this theory.
Forum: Equipment 01-21-2015, 02:29 PM
Replies: 7
Views: 4,184
Posted By Sean Dunston
Re: Equipment for hosting a Powerlifting Meet

USAPL follows the same rules for simple state meets. As long as the gear meets the technical specs, it doesn't have to be on the approved list.

Jim Kipp, the USAPL NY State Rep, will need to sign...
Forum: Competitions 01-16-2015, 04:45 AM
Replies: 5
Views: 3,269
Posted By Sean Dunston
Re: American WL Federation North vs Mendes LV meet details 1/16-7

$15 to watch streaming?
What a rip off. Whatever happened to ustream?
I wonder what the attendance will be like for the event itself.
Forum: Community 01-09-2015, 04:41 AM
Replies: 10
Views: 5,238
Posted By Sean Dunston
Re: Domain Name for Sale = IP Theft?

Thank you. Love the floor. I do not let people drop kettlebells. In fact if they drop one they have an immediate burpee penalty in the amount of the weight of the bell - my bells go from 18# to 106#....
Forum: Exercises 01-07-2015, 07:58 PM
Replies: 2
Views: 7,282
Posted By Sean Dunston
Re: Female vs. Male Weights on Standard WOD's

the 70% (ish) split is pretty universal between Men's and Women's Rx'd weights. they also seem to work well to easily build a bar. at least, that was the case when I got started and every one used...
Forum: Community 01-07-2015, 04:19 AM
Replies: 10
Views: 5,238
Posted By Sean Dunston
Re: Domain Name for Sale = IP Theft?

if he isn't an affiliate he doesn't have the right to own it, so he doesn't have the right to sell it. yes, it is IP theft.
Forum: Running a CrossFit Facility 12-23-2014, 10:34 AM
Replies: 15
Views: 7,182
Posted By Sean Dunston
Re: CrossFit affiliate inside a large health club

Last summer I dropped in to Brennan Jackson's affiliate CrossFit TFP in Soldotna, Alaska. It is inside a small commercial gym as well. The affiliate was closed/locked from normal gym members during...
Forum: Technical Support 12-16-2014, 06:40 PM
Replies: 2
Views: 13,228
Posted By Sean Dunston
Re: Delete threads and messages

From the Site Rules #14:
Forum: Exercises 12-09-2014, 01:43 PM
Replies: 21
Views: 12,778
Posted By Sean Dunston
Re: Box Jump Safety

what is the context here? 20" box jumps during a metcon like FGB? Max height box jumps? I'm not sure "spotters" are feasible if the box jump in question is a part of a metcon.
When we used to do...
Forum: Running a CrossFit Facility 12-05-2014, 09:35 AM
Replies: 4
Views: 3,912
Posted By Sean Dunston
Re: Fertilizing The Box Community

We do it with the community whiteboard in the office
Forum: Starting 12-04-2014, 11:05 AM
Replies: 9
Views: 9,030
Posted By Sean Dunston
Re: grip strength

Make sure you use the hook grip on the deadlift, clean and snatch. It is a much stronger grip than simply wrapping your fingers and thumb around the bar.

See above comments regarding using towels...
Forum: Exercises 12-04-2014, 08:55 AM
Replies: 13
Views: 5,863
Posted By Sean Dunston
Re: Two a day question

I'm glad your injury wasn't serious!

WFS

http://www.board.crossfit.com/showthread.php?t=88016
Forum: Running a CrossFit Facility 12-03-2014, 11:13 AM
Replies: 4
Views: 12,164
Posted By Sean Dunston
Re: Attracting Members Over 50 Years Old

I think it may also have a lot to do with the community in which the gym sits. The suburban neighborhood surrounding my gym is largely comprised of single family dwellings. Unlike the gyms in the...
Forum: Community 11-26-2014, 07:04 PM
Replies: 1
Views: 2,882
Posted By Sean Dunston
Re: HELP. CF Games Gold Tickets.

See your other thread on the same subject.
Forum: Competitions 11-26-2014, 07:03 PM
Replies: 2
Views: 3,480
Posted By Sean Dunston
Re: HELP. CF Games Gold Tickets.

I've got a couple Gold Tickets right now. 2 of my coaches backed out on me at the last minute and I was stuck with them. I was given 2 others by a friend to unload the Games. I GAVE 1 away and was...
Forum: Community 11-18-2014, 07:10 AM
Replies: 9
Views: 6,068
Posted By Sean Dunston
Re: CFGames/Top5 USAW WL popped for PED's

while the statement is true, I believe it is also true of any organization that does testing - that the sample becomes the property of the authority doing the testing. the athlete who tests positive...
Forum: Community 11-18-2014, 05:04 AM
Replies: 9
Views: 6,068
Posted By Sean Dunston
Re: CFGames/Top5 USAW WL popped for PED's

for integrity of the sport's purposes, I would think so.
if she wants to compete in Games season 2015, I could see HQ very reasonably asking her to disclose the USAW/IWF results to them.
IIRC,...
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