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Search: Posts Made By: Brendan McNamar
Forum: Running a CrossFit Facility 09-01-2017, 10:51 AM
Replies: 6
Views: 1,333
Posted By Brendan McNamar
Re: Starting tiny; does it still work?

It can be done.

If you have a large well established Affiliate near by it will be harder.

You will most likely have to build your membership from people with no CrossFit experience. This solves...
Forum: Running a CrossFit Facility 02-14-2017, 07:49 AM
Replies: 7
Views: 7,289
Posted By Brendan McNamar
Re: Quality of Movement - Where to draw the line?

I use competitors because they represent one end of the bell curve.

The other end might be represented by an unskilled unfit person.

My practical experience running a gym is non competitors don't...
Forum: Running a CrossFit Facility 02-13-2017, 08:05 AM
Replies: 7
Views: 7,289
Posted By Brendan McNamar
Re: Quality of Movement - Where to draw the line?

I believe an athlete can master a movement to the point there is little or no value in invest much time in getting better.

An example would be Chris Spealler at the top of his competitive career...
Forum: Nutrition 12-22-2016, 11:48 AM
Replies: 4
Views: 15,455
Posted By Brendan McNamar
Re: Weight loss question on LC Paleo

First guess is you are significantly under eating. Eat to Perform puts your Basal metabolic rate (BMR) at about 1,800 calories. That's what you need to break even if you sit and do nothing all...
Forum: Workout of the Day 12-13-2016, 12:23 PM
Replies: 3
Views: 44,236
Posted By Brendan McNamar
Re: Pull-ups

I would suggest at this point you have enough basic pull-up strength (7 strict, 11 kipping). The problem is you will be down to single or doubles in the round of 20 for sure, or you will have to rest...
Forum: Equipment 11-27-2016, 04:49 PM
Replies: 1
Views: 12,548
Posted By Brendan McNamar
Gusseted corners from Rouge Platform?

I'm looking for something like the "Gusseted corners" Rouge uses for its 8x8 Oly Platform.

I want to source 2"x2" steel tubing locally to create a frame around a 10'x12' platform I built at home.

I...
Forum: Equipment 11-11-2016, 01:43 PM
Replies: 5
Views: 11,439
Posted By Brendan McNamar
Re: Increasing / Decreasing weight of a Barbell

Mark the bars and use fractional plates?
Forum: Competitions 06-08-2016, 09:18 AM
Replies: 12
Views: 17,378
Posted By Brendan McNamar
Re: Is Crossfit HQ to harsh on some and lets some slide a bit

No mercy on drug testing. I like the fact the whole team gets the boot. Put more social pressure on people not to use banned PEDs. I'm sure Laura is not real popular with her teammates right now....
Forum: Fitness 05-28-2016, 08:21 AM
Replies: 3
Views: 11,383
Posted By Brendan McNamar
Re: BrandX Scaling or other decent scaled programming?

The Facebook Page "CrossFit Training" post scaled versions of the main site daily WOD like Brand X did. My understanding is Brand X is no longer an affiliate.
Forum: Fitness 05-06-2016, 08:11 AM
Replies: 11
Views: 6,364
Posted By Brendan McNamar
Re: Improving MetCon

I don't think the answer is quiet so simple as run. A long time ago when I joined my first CF gym I was one of the fastest 800m or longer runners in the gym but got absolutely crushed by Karen, 150...
Forum: Equipment 04-05-2016, 09:34 AM
Replies: 9
Views: 5,496
Posted By Brendan McNamar
Re: Garage Gym Questions

Two thoughts.

First building a platform, or simply laying down stall mats will help increase the life of all equipment if it is getting dropped from over head. Stall mats are very soft compared to...
Forum: Running a CrossFit Facility 04-05-2016, 09:26 AM
Replies: 2
Views: 2,738
Posted By Brendan McNamar
Re: Buying a CrossFit Box - Advice/Opinions

I sold one successfully, both for myself to exit and the new owners to succeed.

Need a few more details.

My box was about 90 members and a cash deal.

Skip, who is on here regularly, sold one of...
Forum: Starting 03-22-2016, 07:13 AM
Replies: 10
Views: 18,270
Posted By Brendan McNamar
Re: Need expert opinion on kids and squatting.

Worked with a kid like that. Our experience is he had a lot of difficulty with movement control while he was growing very fast. He struggled with barbel work and good form.

Each kid is different. So...
Forum: Running a CrossFit Facility 03-11-2016, 07:23 AM
Replies: 6
Views: 4,733
Posted By Brendan McNamar
Re: Managing a Law Enforcement Officer Box

I don't know about Cape Town but I live in a major US city (Phoenix, AZ). There are about 85 registered CrossFit affiliates in the metro. I would guess no more then 20% are producing a return on...
Forum: Exercises 02-26-2016, 12:26 PM
Replies: 6
Views: 17,324
Posted By Brendan McNamar
Re: Rx Pistols will always be impossible =(

I'm in the same boat, except I'm committed to fixing it.

It is defiantly a mobility/flexibility issue. My back squat is good, squat therapy against the wall is decent, my air squats are decent when...
Forum: Community 02-18-2016, 08:25 AM
Replies: 9
Views: 13,490
Posted By Brendan McNamar
Re: New Layout on CrossFit.com

The key is sign in and click on the tabs.
Forum: Exercises 01-21-2016, 08:44 AM
Replies: 4
Views: 14,649
Posted By Brendan McNamar
L Sit training

Quick search didn't yield an answer.

Going to start working on my L sit in an effort to improve ab engagement for everything.

How often can I train? Do I need 1 or 2 rest days after training?

How...
Forum: Nutrition 12-26-2015, 09:42 AM
Replies: 36
Views: 15,341
Posted By Brendan McNamar
Re: Proper Body Weight Gain?

You don't when your goal is gaining weight. You try to get reasonably close on a regular basis. Hopefully you are fairly close when you look at you weekly averages. Don't drive yourself crazy trying...
Forum: Nutrition 12-23-2015, 08:16 AM
Replies: 36
Views: 15,341
Posted By Brendan McNamar
Re: Proper Body Weight Gain?

Try to keep things balanced. The Zone % of 30%p, 30%f and 40%c is a good place to start. Try to hit close to that macro break down while in your 3,500 to 4,000 calorie target range.

What you will...
Forum: Running a CrossFit Facility 12-16-2015, 08:32 AM
Replies: 8
Views: 4,069
Posted By Brendan McNamar
Re: Pricing - Offering 2 or 3 dpw vs offering 3 or 5 dpw?

I believe your "Fit-for-life" members will pay a higher price then competitor types. Your market wants all the soft side coaching. They are not worried about how great your programming is, just that...
Forum: Running a CrossFit Facility 12-12-2015, 08:31 AM
Replies: 8
Views: 4,069
Posted By Brendan McNamar
Re: Pricing - Offering 2 or 3 dpw vs offering 3 or 5 dpw?

This actually is a very difficult questions that should be carefully thought out.

Most of my experience was getting this wrong and then understanding the consequences.

When setting a...
Forum: Running a CrossFit Facility 12-09-2015, 07:50 AM
Replies: 12
Views: 4,673
Posted By Brendan McNamar
Re: Scheduling - Where to Start?

You will never be able to accommodate everyone.

I would look at the school schedule and athletic practice/game schedule first. If you get good results the members will adjust their schedules to make...
Forum: Starting 12-07-2015, 06:49 AM
Replies: 8
Views: 17,449
Posted By Brendan McNamar
Re: Learning the Olympic Lifts

Panhandle Power Olympic Weightlifting Club

PANHANDLE POWER
1601 S. Travis
Amarillo, TX 79102
Club: #26013
Phone: (806) 379-9411
Forum: Fitness 12-04-2015, 08:13 AM
Replies: 1
Views: 2,499
Posted By Brendan McNamar
Re: Marcos

There are many.

I like MyFitnessPal.com. I have been using it religiously for 76 days now. Under Armor has bought a group of apps including MyFitnessPal and is doing a lot of development work with...
Forum: Exercises 12-03-2015, 07:56 AM
Replies: 3
Views: 10,354
Posted By Brendan McNamar
Re: Overhead Squat Question

Depends.

In a met-con situation it almost always comes from the floor in the form of a snatch or power snatch. Think "Nancy". Some people can clean & jerk it then spread their hands wider to perform...
Showing results 1 to 25 of 500

 
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