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Search: Posts Made By: Patrick A Horsman
Forum: Running a CrossFit Facility 04-14-2016, 07:22 AM
Replies: 1
Views: 5,497
Posted By Patrick A Horsman
Re: Morning CrossFit

What are you doing for marketing? do you have showers and facilities to get ready for work? What time slots are you trying to fill? Are you located downtown or rurally?

In our experience 6 am is...
Forum: Pukie's Bucket 03-14-2016, 07:24 AM
Replies: 8
Views: 24,613
Posted By Patrick A Horsman
Re: PSA - Be careful ordering from suppliers offering big discounts

againfaster - Canada is gone and bankrupt. They were an entirely different company from teh again faster you American folks know and love, just liscensing the use of their name to redistribute in...
Forum: Competitions 03-09-2016, 10:38 AM
Replies: 351
Views: 185,559
Posted By Patrick A Horsman
Re: Crossfit Open 2016

I predict rounds for time based off of Castro's latest instagram hint, with 4 shells being loaded into the shotgun during the video.
Forum: Nutrition 02-17-2016, 07:15 AM
Replies: 12
Views: 37,806
Posted By Patrick A Horsman
Re: Supplement advise, please

I specifiy these for most everyday clients:
-Protein Powder
-Fish Oil
-Viatmin D (super cheap and very good for us)

And these for competitive athletes
-Creatine if strength or muscle mass is...
Forum: Running a CrossFit Facility 02-11-2016, 07:47 AM
Replies: 3
Views: 5,128
Posted By Patrick A Horsman
Re: SEO (Search Engine Optimization)

True organic SEO doesn't really cost anything - thats why everyone is selling it. Do some reading and implement all the basic principles into your website. Start to generate regular content. Post...
Forum: Exercises 01-21-2016, 09:07 AM
Replies: 4
Views: 21,258
Posted By Patrick A Horsman
Re: L Sit training

I'm a big fan of the % drop off method, say 20%

If you can L sit for 20 seconds, with adequete rest you should be able to make 16 seconds on the second go, 12 on the 3rd etc. As soon as...
Forum: Exercises 01-18-2016, 06:52 AM
Replies: 2
Views: 15,614
Posted By Patrick A Horsman
Re: Butt wink, vertical torso foot stance and femur length

It isn't really about femur length at all - its about relative limb lengths. From catalyst

"The effect of hip width on foot placement should be self-explanatory—this is the origin of the legs and...
Forum: Running a CrossFit Facility 12-16-2015, 07:05 AM
Replies: 8
Views: 5,567
Posted By Patrick A Horsman
Re: Pricing - Offering 2 or 3 dpw vs offering 3 or 5 dpw?

Thanks but I consider it important to routinely revisit your position on something, especially a business decision made early on, and make sure that argument holds up given your more recent...
Forum: Running a CrossFit Facility 12-15-2015, 07:42 AM
Replies: 8
Views: 5,567
Posted By Patrick A Horsman
Re: Pricing - Offering 2 or 3 dpw vs offering 3 or 5 dpw?

Sean - you are pouring lot of though into this. I'm likewise going to do my best to articulate my reasons why we don't do it

1) We offer a 10 class punch card which would work out to being 2.5...
Forum: Fitness 12-09-2015, 11:39 AM
Replies: 24
Views: 26,038
Posted By Patrick A Horsman
Re: Redefining the relationship between Power and Intensity

But if it was Force lifting I wouldn't be able to do it - I'm not Jedi
Forum: Fitness 12-03-2015, 04:21 PM
Replies: 24
Views: 26,038
Posted By Patrick A Horsman
Re: Redefining the relationship between Power and Intensity

I suspected that: "The word "intensity" [as used here] is not synonymous with "strength", "amplitude", "magnitude", or "level", as it sometimes is in colloquial speech" (directly from wikipedia on...
Forum: Competitions 10-27-2015, 06:31 AM
Replies: 8
Views: 7,260
Posted By Patrick A Horsman
Re: CrossFit competition by weight class

Don't see where you get that. Looks to be weight classes for masters on the leaderboard to me.
Forum: Running a CrossFit Facility 10-14-2015, 07:09 AM
Replies: 6
Views: 7,085
Posted By Patrick A Horsman
Re: Foam Plyo Boxes For Sale... CHEAP

I'm hesitant to switch to foam plyo boxes, especailly ones of unknown quality. I have a sneaking (completely untested however) suspicion that they may result in more achilles tears then standard hard...
Forum: Running a CrossFit Facility 10-14-2015, 07:02 AM
Replies: 4
Views: 4,052
Posted By Patrick A Horsman
Re: Senior Coach Job Description / Person Specification

I'm an industrial psychologist by training, so if you want to go down this path then I am more then happy to help you work through it for each job but I will say it is very time comsuming and I'm not...
Forum: Running a CrossFit Facility 09-08-2015, 08:00 AM
Replies: 5
Views: 5,196
Posted By Patrick A Horsman
Re: On Ramps Classes = Barrier to Sales

Sean

We offer 3 options:

Foundations classes (on-ramp) 8 sessions over 4 weeks with attendance encouraged at mobility and our community class (rounding it out to 4 per week). Starts every 2...
Forum: Exercises 09-03-2015, 07:59 AM
Replies: 3
Views: 7,495
Posted By Patrick A Horsman
Re: Using Assault Air Bike during classes

We use ours routinely by creating circuits. It really depends on class sizes and how you program, but here are some ideas:

3 minute max calorie test for a workout - with 12 people in a class it...
Forum: Nutrition 08-06-2015, 04:16 PM
Replies: 39
Views: 45,405
Posted By Patrick A Horsman
Re: Paleo Diet and "skinny fat"

As far as i can tell, what you are missing is that you are grossly under eating your daily caloric requirements. You'll want to meet a nutritionist to confirm this, but just eyeballing the data you...
Forum: Running a CrossFit Facility 08-05-2015, 10:09 AM
Replies: 3
Views: 4,566
Posted By Patrick A Horsman
Re: PART 1 - Idea we have to better 'GAMIFY / REFERRAL-IZE' our Box - Feedback wanted

of the two you have proposed, this one is the winner, but i dont see how you can do it as well as BTWb or for as cheap since they already ahve access to their code, and what you would be asking them...
Forum: Fitness 05-13-2015, 07:15 AM
Replies: 29
Views: 19,628
Posted By Patrick A Horsman
Re: ACSM, NSCA, ACE, USREPS: Your Aspiring Fitness Overlords

I get what you are saying, but there is actually a fair amount of research evidence now that supports physical activity as a treatment for many mental illnesses, including depression, anxiety, PTSD...
Forum: Competitions 05-09-2015, 07:14 AM
Replies: 1,076
Views: 554,152
Posted By Patrick A Horsman
Re: 2015 CrossFit Open, Regionals, and Games Thread

French press is the ONLY way to brew cofeee. /snob



Our local university athletic center has had two of these for about 3 or 4 years now. I'm not shocked to see one at regionals at all, but I...
Forum: Nutrition 01-29-2015, 11:43 AM
Replies: 14
Views: 34,259
Posted By Patrick A Horsman
Re: Zone vs Renaissance Diet

Lets slow down here for a minute. This is a common problem with how people interpret the Zone diet.

In the Zone diet you only count the dominant macro from each food towards your block count. For...
Forum: Running a CrossFit Facility 12-18-2014, 09:11 AM
Replies: 18
Views: 7,695
Posted By Patrick A Horsman
Re: Very Attractive Home Page

I'm willing to bet you just quadrupled the perceived quality of your gym with those changes. No lie.
Forum: Running a CrossFit Facility 12-03-2014, 07:20 AM
Replies: 4
Views: 12,747
Posted By Patrick A Horsman
Re: Attracting Members Over 50 Years Old

How about a Masters class? Would you take that as patronizing or a welcome attempt to cater to you?

What about a "generation" challenge? Invite younger members to bring older generations or older...
Forum: Running a CrossFit Facility 11-28-2014, 09:37 AM
Replies: 2
Views: 4,534
Posted By Patrick A Horsman
Re: Hire Slow - Fire Fast

Scott,

I'm a trained Industrial/Organmizational psychologist and ahve worked in Personnel Selection for the miltiary for years. I agree with you on all counts, and in some cases have witnessed the...
Forum: Fitness 02-02-2014, 01:35 PM
Replies: 37
Views: 9,806
Posted By Patrick A Horsman
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