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Search: Posts Made By: Chris Spealler
Forum: Running a CrossFit Facility 10-16-2008, 12:46 PM
Replies: 6
Views: 1,927
Posted By Chris Spealler
Re: Looking for pics of 1500sq_ft facilities

Check out our site www.crossfitpc.com and click on the WOD. There are some good pics in there. We have about that size space with bathroom and shower included in there. The best thing I did was to...
Forum: Equipment 05-14-2008, 10:41 AM
Replies: 5
Views: 1,833
Posted By Chris Spealler
Re: Deal on Foam Rollers

Neil is the guy anyone should contact for the foam rollers. His email is:

neilm4247@msn.com

Hope that helps. When he brought in a sample it looked and felt exactly the same as the "fitness...
Forum: Equipment 05-13-2008, 11:17 AM
Replies: 18
Views: 35,386
Posted By Chris Spealler
Re: What is the best tabata wrist watch?

I was given a Nike "trainer" watch as a gift and you can totally set it for tabata. It has a "hard" timer and "easy" timer. I've used it a couple of times and it's been great. A whole lot easier...
Forum: Equipment 05-13-2008, 09:28 AM
Replies: 5
Views: 1,833
Posted By Chris Spealler
Deal on Foam Rollers

To anyone interested I have a member of our gym that works for a foam supplier and found some prices for foam rollers. He brought in a sample for me and it's the same thing that you would get at any...
Forum: Workout of the Day 05-05-2008, 02:16 PM
Replies: 20
Views: 11,042
Posted By Chris Spealler
Re: How do you count rounds in an AMRAP workout?

Count like Justin mentioned above... on the odds do pull ups with palms away and on the evens do pull ups with palms facing you.
Forum: Digital Coaching 12-18-2007, 01:58 PM
Replies: 15
Views: 4,337
Posted By Chris Spealler
Re: Am I Cheating on PUs?

Mike, stick with the thick bar if you can. I used one in a gym I used to work out in and it actually makes it easier to hold on to the thinner bars when you get to them. I used the same grip that...
Forum: Starting 12-17-2007, 01:39 PM
Replies: 12
Views: 4,422
Posted By Chris Spealler
Re: Chest Exercises

Jonathan, like Steven said... add it in if you want to. I follow the WOD's pretty regularly and really don't do any other bench on top of it. I may not have the biggest chest, but my max bench was...
Forum: Digital Coaching 11-25-2007, 08:00 PM
Replies: 2
Views: 3,846
Posted By Chris Spealler
Re: Squat, Press, Power Clean Form

Scott... some info that might help.

The Squat:
It was a little hard to see with the angle, but it looks like you are rounding your back once you get just above parallell. The depth looks good, but...
Forum: In Search of CrossFitters 10-31-2007, 07:02 PM
Replies: 11
Views: 6,883
Posted By Chris Spealler
Re: West Chester, PA Crossfitters

Erik, I don't live there anymore, which doesnt' help, but I grew up about 10 min down the road from Malvern Prep. If I'm ever back in town visiting we'll have to get together for a workout. Raid a...
Forum: Workout of the Day 10-31-2007, 08:44 AM
Replies: 8
Views: 2,718
Posted By Chris Spealler
Re: Front squats with smith machine?

Chris, if there is a bench nearby and you're a shorty like me you can use it as a rack. You'll just be squatting it out of the rack... might help a little bit.
Forum: Exercises 10-30-2007, 01:31 PM
Replies: 241
Views: 124,387
Posted By Chris Spealler
Re: 500 Meter Rowing Time?

I feel the pain for the shorty's out there... still waiting to hit my growth spurt
Forum: Workout of the Day 10-30-2007, 01:24 PM
Replies: 24
Views: 6,225
Posted By Chris Spealler
Re: Fran - My nemesis

I'm with Andy... RELAX! On the outside we are all falling apart and feel like we are going to lose it but try to stay calm and keep breathing... and don't drop the bar ;). Same with any of the...
Forum: Digital Coaching 10-11-2007, 08:37 PM
Replies: 6
Views: 3,041
Posted By Chris Spealler
Re: Feedback on my g/f's SDHP and Jerk Form.

Just saw the jerk... keep that chest real tall in the dip. Most of the dips are really deep too. In my opinion they don't have to go that deep. I think you actually loose power if you dip too far...
Forum: Digital Coaching 10-11-2007, 08:32 PM
Replies: 6
Views: 3,041
Posted By Chris Spealler
Re: Feedback on my g/f's SDHP and Jerk Form.

Christian, one of the biggest things I noticed was that her butt was rising and then her chest. If you look at the movement it's not so efficient. Have her think of dragging the bar along her body...
Forum: Digital Coaching 09-26-2007, 12:44 PM
Replies: 12
Views: 4,510
Posted By Chris Spealler
Re: Back Squat

Matt... can't really tell because of the plates but it looks like the bar is positioned pretty high on your back. If it is, try a lower position for the bar and keep your chest high in the squat.
Forum: Running a CrossFit Facility 09-24-2007, 01:53 PM
Replies: 12
Views: 3,452
Posted By Chris Spealler
Re: Finding Space as a New Business?

Judd, my thoughts are keep your overhead as low as possible. If you have the cash to start up and rent space go ahead. But if not find somewhere else to work out of. I work out of a rec center...
Forum: Running a CrossFit Facility 09-12-2007, 07:44 AM
Replies: 10
Views: 2,782
Posted By Chris Spealler
Re: Online Journals

Thanks for all the great adivce guys and I'm going to be looking into it.
Forum: Running a CrossFit Facility 09-10-2007, 08:18 PM
Replies: 10
Views: 2,782
Posted By Chris Spealler
Re: Online Journals

Richard, thanks for the advice. I actually already have a website set up through them with pics and things like that. I guess I was thinking of something more specific for them. Good though to...
Forum: Running a CrossFit Facility 09-10-2007, 12:31 PM
Replies: 10
Views: 2,782
Posted By Chris Spealler
Online Journals

I was wondering if anyone used online journals for their clients. I know they don't keep any kind of journals themselves and thought it might be easier if I set something up online for them and...
Forum: Workout of the Day 08-07-2007, 12:55 PM
Replies: 13
Views: 2,433
Posted By Chris Spealler
Gina, I know there are a lot of votes for...

Gina,
I know there are a lot of votes for Fran, which I think would be a great one. But I would take into consideration how in shape this guy is. Sometimes I think it's better to show people...
Forum: Workout of the Day 07-25-2007, 08:39 AM
Replies: 30
Views: 5,667
Posted By Chris Spealler
Douglas, Just a thought here. One of the...

Douglas,
Just a thought here. One of the things crossfit emphasises (did I spell that right) is increased work over time. What do you get more work in... a cindy where you puke and get 13...
Forum: Injuries 06-22-2007, 01:23 PM
Replies: 4
Views: 1,902
Posted By Chris Spealler
Tyler, I tweaked my back bad doing cleans...

Tyler,
I tweaked my back bad doing cleans this past winter. Twisting is what was killing me. Honestly one of the best things I did was to rest it and go to a really good massage therapist. She...
Forum: Running a CrossFit Facility 06-20-2007, 08:10 PM
Replies: 10
Views: 5,183
Posted By Chris Spealler
Thanks for the advice Craig. I've got the blog...

Thanks for the advice Craig. I've got the blog going so hopefully that will help.
Forum: Running a CrossFit Facility 06-11-2007, 05:24 PM
Replies: 8
Views: 2,837
Posted By Chris Spealler
Robert, I think persistence is the key. I...

Robert,
I think persistence is the key. I just started an affiliate and have 3 people this month. I'm worried they will only do it for the month though. I'm also working out of another...
Forum: Running a CrossFit Facility 06-07-2007, 02:15 PM
Replies: 10
Views: 5,183
Posted By Chris Spealler
Randy, Thanks for the encouragement and...

Randy,
Thanks for the encouragement and advice. I totally agree on educating those around me. I think the challenge is going to be breaking through all the pre-concieved thoughts people have...
Showing results 1 to 25 of 36

 
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