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Search: Posts Made By: Jesse Gray
Forum: Fitness 12-20-2014, 10:21 AM
Replies: 13
Views: 9,589
Posted By Jesse Gray
Re: Metcon cancels effect of Heavy Day??

So you lifted and then you did a little conditioning/assistance work after? Yeah, that's what you should be doing.
Forum: Workout of the Day 12-20-2014, 10:17 AM
Replies: 28
Views: 132,044
Posted By Jesse Gray
Re: Your 12 Days of Xmas wod

In case anyone out there is programming one of these, I wrote down the number of individual reps for each movement and the total volume. It's a nice reference guide so you don't go off the rails and...
Forum: Running a CrossFit Facility 12-15-2014, 08:21 PM
Replies: 17
Views: 9,124
Posted By Jesse Gray
Re: Financing equipment, rowers

Don't finance big equipment purchases, lease them. Rogue and AF both offer leasing options I believe. Leasing equipment allows you to get a lot of bang for your buck and not get stuck with outdated...
Forum: Running a CrossFit Facility 11-24-2014, 10:54 AM
Replies: 2
Views: 5,822
Posted By Jesse Gray
Re: Vending machine/drinks for gym

A friend of mine owned a vending machine company for years and I asked him some questions recently because I was considering the same thing.

Basically, it can be a good idea but to sell the stuff we...
Forum: Running a CrossFit Facility 11-24-2014, 10:46 AM
Replies: 18
Views: 10,487
Posted By Jesse Gray
Re: Shirts?

Hanes, Gildan, Next Level, American Apparel and dozens of others all make good shirts. If shrinkage is the issue you're having, the problem probably isn't the manufacturer, it's the type of shirt and...
Forum: Fitness 09-21-2014, 07:27 PM
Replies: 17
Views: 37,654
Posted By Jesse Gray
Re: Jason Khalipa's Iron Triathlon

To those who are questioning the training benefit of this workout, remember who is doing it. Jason Khalipa isn't your average athlete or even CrossFitter, he is the creme of the crop and he's been...
Forum: Community 09-21-2014, 05:27 PM
Replies: 7
Views: 4,450
Posted By Jesse Gray
Re: Looking for SoCal (OC) Box Recommendations

Yeah, Balboa is still a great choice with plenty of very strong people. Ben is running the show over there now and he is very committed to strength programming.
Forum: Running a CrossFit Facility 06-29-2014, 11:42 AM
Replies: 21
Views: 5,882
Posted By Jesse Gray
Re: New box and mirrors

Leave them up! I've never understood the rabid anti-mirror hate that some boxes have. Mirrors make you gym look bigger/more open, they allow athletes to check form, you can use them as whiteboards -...
Forum: Community 05-23-2014, 05:06 PM
Replies: 2
Views: 3,522
Posted By Jesse Gray
Re: Coach needed in Sacramento, CA

You may want to be careful with your wording. Advertising specifically for a female coach may be considered gender discrimination.
Forum: Digital Coaching 04-22-2014, 10:23 AM
Replies: 11
Views: 8,213
Posted By Jesse Gray
Re: Front Squat

Not a great camera angle but it looks like you've got some navicular drop going on. To correct that, try applying some external rotation to your femur. As for grip/not grip, if you can grip the bar...
Forum: Workout of the Day 04-22-2014, 10:19 AM
Replies: 241
Views: 141,426
Posted By Jesse Gray
Re: Home-Made WODS

21-15-9
Deadlifts (225)
Burpees
Forum: Running a CrossFit Facility 04-22-2014, 10:17 AM
Replies: 5
Views: 2,366
Posted By Jesse Gray
Re: Garage affiliate insurance

Vaughn at affiliate guard is AWESOME. He will take of you and give you a great price. Highly recommended.
Forum: Running a CrossFit Facility 04-21-2014, 11:19 AM
Replies: 14
Views: 10,738
Posted By Jesse Gray
Re: market saturated

I first got "into" CrossFit in 2007 or so. My brother had been really into it and I'd heard about it some years before that. Anyways, back in those early days, it was SOOOO hard to find a box or...
Forum: Competitions 04-17-2014, 05:00 PM
Replies: 1,800
Views: 668,580
Posted By Jesse Gray
Re: 2014 CrossFit Open, Regionals, and Games Thread

Bottom line, if you finished outside the top 10 in the open your chances of making it to the games are between slim and none and I just saw Slim getting on the last bus out of town...

For these...
Forum: Running a CrossFit Facility 04-16-2014, 11:32 AM
Replies: 49
Views: 13,167
Posted By Jesse Gray
Re: Building your Affiliates Facebook page?

Here's what I've learned about marketing with Facebook: Content is king.
Turns out it's just like everything else on the internet, if you create quality content, you will attract more traffic. If...
Forum: Running a CrossFit Facility 03-28-2014, 08:25 AM
Replies: 11
Views: 8,664
Posted By Jesse Gray
Re: MindBody vs ZenPlanner

I haven't used zen planner but I have extensive experience with MBO and I believe it may be the devil in digital form. Lots of tools but not user friendly at all, particularly for retail sales. I'm...
Forum: Injuries 03-17-2014, 08:58 PM
Replies: 226
Views: 177,073
Posted By Jesse Gray
Re: Exercise Associated Hyponatremic Encephalopathy, Gatorade and the ACSM

Didn't read between pages 2 and 16 (because who cares?) but all I can say is THANK YOU!!! The guys over at Science of Sport (http://www.sportsscientists.com/) (wfs) turned my head on this issue a...
Forum: Equipment 03-09-2014, 12:08 PM
Replies: 17
Views: 15,910
Posted By Jesse Gray
Re: Rogue + Salmon ladder = awesomeness

So Bill, what if you made a special "gun rack" attachment to an infinity rig that was spaced a little wider and went a little higher... ;)
Forum: Equipment 02-23-2014, 06:41 PM
Replies: 21
Views: 87,088
Posted By Jesse Gray
Re: Assault Bike

Typically in cycling, RPM's always refer to how fast your feet are moving.
Forum: Running a CrossFit Facility 02-23-2014, 06:33 PM
Replies: 7
Views: 4,744
Posted By Jesse Gray
Re: What Advice Would You Give to New Coaches?

I'm relatively new to being an affiliate owner but I have been CF coaching since a coach for a long time now (weightlifting since the 90's, coached sports and now have coached CF since 08').
Hands...
Forum: Equipment 02-09-2014, 11:30 AM
Replies: 11
Views: 7,528
Posted By Jesse Gray
Re: Rogue Prototype Metal Jerk Blocks

I've had the Rogue wood jerk blocks in my gym for about 3 months now and they are without question a step above any of the homemade jerk blocks I've used. The main thing is the fit of the boxes. They...
Forum: Running a CrossFit Facility 02-09-2014, 11:01 AM
Replies: 49
Views: 13,167
Posted By Jesse Gray
Re: Building your Affiliates Facebook page?

I love it! Here's our page!

https://www.facebook.com/crossfitanalog

WFS
Forum: Equipment 02-04-2014, 12:18 PM
Replies: 10
Views: 27,331
Posted By Jesse Gray
Re: Nano 3.0 Vs Inov8 240

Narrow feet, go with inov8s, wide feet go with reeboks.
Forum: Running a CrossFit Facility 02-04-2014, 12:03 PM
Replies: 14
Views: 21,791
Posted By Jesse Gray
Re: CrossFit gym layout design

I have laid out a few gyms over the last couple years and just got finished setting up my own affiliate.
Key things to remember: Every affiliate has both general and specific needs. General needs...
Forum: Equipment 01-30-2014, 10:34 AM
Replies: 10
Views: 4,121
Posted By Jesse Gray
Re: Favorite lifting straps/wraps

I like the stuff Spud makes. Great quality and big selection.
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