Forum: Running a CrossFit Facility
09-01-2017, 10:51 AM
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Replies: 6
Views: 10,213
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...
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Forum: Running a CrossFit Facility
02-14-2017, 07:49 AM
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Replies: 7
Views: 16,941
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...
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Forum: Running a CrossFit Facility
02-13-2017, 08:05 AM
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Replies: 7
Views: 16,941
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...
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Forum: Nutrition
12-22-2016, 11:48 AM
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Replies: 4
Views: 28,403
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...
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Forum: Workout of the Day
12-13-2016, 12:23 PM
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Replies: 3
Views: 73,313
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...
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Forum: Equipment
11-27-2016, 04:49 PM
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Replies: 1
Views: 14,944
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...
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Forum: Equipment
11-11-2016, 01:43 PM
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Replies: 5
Views: 14,971
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Forum: Competitions
06-08-2016, 09:18 AM
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Replies: 12
Views: 23,298
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Forum: Fitness
05-28-2016, 08:21 AM
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Replies: 3
Views: 13,947
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Forum: Fitness
05-06-2016, 08:11 AM
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Replies: 11
Views: 9,900
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...
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Forum: Equipment
04-05-2016, 09:34 AM
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Replies: 9
Views: 8,600
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...
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Forum: Running a CrossFit Facility
04-05-2016, 09:26 AM
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Replies: 2
Views: 3,788
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...
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Forum: Starting
03-22-2016, 07:13 AM
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Replies: 10
Views: 32,423
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...
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Forum: Running a CrossFit Facility
03-11-2016, 07:23 AM
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Replies: 6
Views: 6,355
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...
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Forum: Exercises
02-26-2016, 12:26 PM
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Replies: 6
Views: 29,210
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...
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Forum: Community
02-18-2016, 08:25 AM
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Replies: 9
Views: 23,084
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Forum: Exercises
01-21-2016, 08:44 AM
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Replies: 4
Views: 21,413
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...
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Forum: Nutrition
12-26-2015, 09:42 AM
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Replies: 36
Views: 22,686
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...
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Forum: Nutrition
12-23-2015, 08:16 AM
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Replies: 36
Views: 22,686
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...
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Forum: Running a CrossFit Facility
12-16-2015, 08:32 AM
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Replies: 8
Views: 5,646
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Forum: Running a CrossFit Facility
12-12-2015, 08:31 AM
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Replies: 8
Views: 5,646
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Forum: Running a CrossFit Facility
12-09-2015, 07:50 AM
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Replies: 12
Views: 6,521
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...
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Forum: Starting
12-07-2015, 06:49 AM
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Replies: 8
Views: 29,811
Re: Learning the Olympic Lifts
Panhandle Power Olympic Weightlifting Club
PANHANDLE POWER
1601 S. Travis
Amarillo, TX 79102
Club: #26013
Phone: (806) 379-9411
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Forum: Fitness
12-04-2015, 08:13 AM
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Replies: 1
Views: 3,632
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...
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Forum: Exercises
12-03-2015, 07:56 AM
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Replies: 3
Views: 12,605
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...
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