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Search: Posts Made By: Randy Shrauner
Forum: Equipment 05-25-2010, 08:03 PM
Replies: 6
Views: 7,836
Posted By Randy Shrauner
Thumbs up Re: Lifting Platform Question

+1 on the Minwax and the Oak Plywood for the center sheet. Looks great and has a very solid feel underfoot.
Forum: Community 01-14-2010, 06:30 PM
Replies: 2
Views: 2,456
Posted By Randy Shrauner
Thumbs up Re: Visited Crossfit OKC

Joshua,

Jason, his wife Kim and his core team of coaches are very intentional about what they are working to create. The end result is a hard working gym with a fantastic sense of community. I...
Forum: Community 12-30-2009, 07:22 PM
Replies: 39
Views: 28,081
Posted By Randy Shrauner
Thumbs up Re: Facility charges

Hey Joshua, Come check out the good people of CrossFit OKC and Jason Boag who owns the place. I think you will find the gym fees to be a bargain and easily some of the best dollars you will ever...
Forum: Equipment 11-08-2009, 02:07 PM
Replies: 3
Views: 12,726
Posted By Randy Shrauner
Re: 6'4 - need a bigger jump rope?

http://www.roguefitness.com/store/product290.html

Get the 10' Speed Rope. I am just over 6'4" and have found it--like most all Rogue products--to work well.

rds
Forum: Nutrition 08-27-2009, 07:30 PM
Replies: 30
Views: 16,252
Posted By Randy Shrauner
Re: pre-workout nutrition for 6am workout

I head to the 0600 workout M-W-F. Personally, I need something in my stomach to get me going. Generally I go for one zone block of cheese, maybe a block of fruit and a short cup of coffee on the 10...
Forum: Injuries 07-30-2009, 08:12 PM
Replies: 3
Views: 5,085
Posted By Randy Shrauner
Re: Patellar Tendonitis

Eric,

Following a couple of cycles of CFSB I was dealing with a significant amount of patellar tendon pain which, like you, seemed to be at its worst when driving for any length of time.

Jason...
Forum: Equipment 07-21-2009, 06:14 PM
Replies: 6
Views: 34,759
Posted By Randy Shrauner
Thumbs up Re: Pull-up assist bands?

Andrew, I have the Rogue bands and was a dainty 283# when I started out. I am down to the lightest of the three bands for reps and have 3-5 deadhangs unassisted now. As Ahmik mentioned, loop them...
Forum: Starting 07-19-2009, 05:24 PM
Replies: 22
Views: 5,371
Posted By Randy Shrauner
Thumbs up Re: Do I really need to go to an affiliate?

As a recent convert to an affiliate from my well stocked garage gym, I have to say that I have gained significantly from moving to the Box.

First, the group aspect of the workouts has helped add...
Forum: Nutrition 05-26-2009, 07:45 PM
Replies: 52
Views: 11,007
Posted By Randy Shrauner
Re: Melatonin! Good?

My wife takes it on occasion with good results. When I try it, however, I end up fighting my way through the wildest night of dreams that a person could imagine...I mean flying monkey, Jimi Hendrix,...
Forum: Fitness 05-18-2009, 07:36 PM
Replies: 16
Views: 7,239
Posted By Randy Shrauner
Thumbs up Re: optimal number of reps on "heavy" days?

You will not be disappointed.
Forum: Community 05-12-2009, 08:29 PM
Replies: 462
Views: 82,945
Posted By Randy Shrauner
Thumbs up Re: What do you do? (career)

Ordained United Methodist Minister
Forum: Fitness 05-08-2009, 11:09 AM
Replies: 967
Views: 540,514
Posted By Randy Shrauner
Re: CFSB - Ask your questions here!

The CFSB workouts do take a while...I know that for me it is next to impossible to get warm, lift, do the MetCon, and any skill work (which for me generally involves trying to remember how to breathe...
Forum: Testimonials 05-05-2009, 05:43 AM
Replies: 9
Views: 2,396
Posted By Randy Shrauner
Re: Turning 57

Peter,

Congratulations and "Happy Birthday!" Now the downside of all this is that with you being all cheerful and optimistic means that I need suck it up and quit whining about turning 50. :cool:
Forum: Technical Support 05-02-2009, 02:18 PM
Replies: 761
Views: 225,193
Posted By Randy Shrauner
Thumbs up Re: Changing City and State

Could you please change my city and state to "Edmond, Oklahoma" please.
Forum: Fitness 04-25-2009, 09:15 PM
Replies: 967
Views: 540,514
Posted By Randy Shrauner
Re: CFSB - Ask your questions here!

Brian... I will run the math and work to up the overall dose of EPA and DHA to 6 grams. I will let you know how it goes over the next couple of weeks.

Anita... I appreciate the advice on being a...
Forum: Fitness 04-24-2009, 09:07 AM
Replies: 967
Views: 540,514
Posted By Randy Shrauner
Re: CFSB - Ask your questions here!

Gentlemen,

I appreciate the advice. Brian, on the fish oil, I am getting about 3.25 grams of EPA and 1.25 grams of DHA a day. On your recommendation I think I will throw in one more capsule and...
Forum: Fitness 04-23-2009, 07:31 PM
Replies: 967
Views: 540,514
Posted By Randy Shrauner
Thumbs up Re: CFSB - Ask your questions here!

Long time listener, first time caller...

I just finished a six week cycle of CFSB and wanted to post a couple of observations and ask a quick question. I first became interested in CFSB as a result...
Forum: Fitness 09-23-2005, 05:57 PM
Replies: 3
Views: 2,588
Posted By Randy Shrauner
Thanks Eugene, That is what I expected, but...

Thanks Eugene,

That is what I expected, but this will help settle an argument that came up at the gym today.

rds
<><

and btw...that is a great pic you use for your avitar.
Forum: Fitness 09-23-2005, 01:02 PM
Replies: 3
Views: 2,588
Posted By Randy Shrauner
More than likely a silly question but... Is 45...

More than likely a silly question but...

Is 45 minutes of a heart rate cycling between 140 to 165 as a result of doing seven sets of deads physiologicially the same as 45 minutes of the same heart...
Forum: Nutrition 09-09-2005, 10:06 AM
Replies: 4
Views: 1,942
Posted By Randy Shrauner
Nope...the math is correct. 6'4" and 270# with...

Nope...the math is correct.

6'4" and 270# with a 18% BF gives me a lean mass of 221.4#. CrossFit and some extras will get you into the "Very Active" category and thus .9 grams of protein/# of LBM...
Forum: Nutrition 09-09-2005, 08:08 AM
Replies: 4
Views: 1,942
Posted By Randy Shrauner
Morning all... The "Zone" has me eating 28...

Morning all...

The "Zone" has me eating 28 blocks a day broken down as follows:
5 for Breakfast
5 for a Snack
5 for Lunch
5 for a Snack
5 for Dinner
and 3 for an evening Snack.
Forum: Starting 08-31-2005, 11:54 AM
Replies: 6
Views: 3,650
Posted By Randy Shrauner
Got it. Thank you Chris. rds <><

Got it. Thank you Chris.

rds
<><
Forum: Starting 08-31-2005, 09:04 AM
Replies: 6
Views: 3,650
Posted By Randy Shrauner
Great advice gentlemen...thank you. Man I hate...

Great advice gentlemen...thank you.

Man I hate to ask...but what in the world is "kipping"? Is it legal in all 50 states?

blessings,

rds
<><
Forum: Starting 08-31-2005, 05:57 AM
Replies: 6
Views: 3,650
Posted By Randy Shrauner
Good morning all, I am working my way back...

Good morning all,

I am working my way back into shape after dropping the ball over the past 4-5 years. Over the past three months I have gone to a 5 day Max-OT weight training routine mixed with...
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