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Search: Posts Made By: Andy Lai
Forum: Running a CrossFit Facility 12-11-2014, 03:10 PM
Replies: 18
Views: 11,816
Posted By Andy Lai
Re: Shirts?

We've used American Apparel, Hylete, and Next Level with great success. Hanes shirts are horrible material. The brands I mentioned are much more comfortable and premium feeling.
Forum: Running a CrossFit Facility 12-11-2014, 03:04 PM
Replies: 2
Views: 4,908
Posted By Andy Lai
Re: What Are You Not Doing in 2015

Subscribing for ideas!
Forum: Running a CrossFit Facility 11-10-2014, 10:12 AM
Replies: 13
Views: 33,067
Posted By Andy Lai
Re: Employees and Payroll Taxes

We have the classification sorted out. What is the best resource for learning and understanding how to file all the necessary paperwork to the IRS? Our current CPA setup is going to change and we...
Forum: Running a CrossFit Facility 11-10-2014, 10:03 AM
Replies: 5
Views: 7,564
Posted By Andy Lai
Re: Justify the cost of Wodify

On the community building side it's amazing. It gives the members quick access to all their past performances and access to the whiteboard for that days wod. We switched over a few months ago and...
Forum: Community 11-07-2014, 11:53 AM
Replies: 2
Views: 4,297
Posted By Andy Lai
Certs Beyond CF

I would like to get my personal training cert. I am currently CF L1 and USAW L1. I looked into personal and there are so many options to go with I have now idea which ones are more credible than...
Forum: Running a CrossFit Facility 07-16-2014, 07:09 PM
Replies: 13
Views: 33,067
Posted By Andy Lai
Employees and Payroll Taxes

Do you guys have any tips on how to save on payroll taxes? Currently all the coaches are under W2. Will having them filed as 1099 help?

I'm new to all this so any advice is greatly appreciated.
Forum: Digital Coaching 06-22-2014, 02:54 PM
Replies: 4
Views: 5,638
Posted By Andy Lai
Ugly PR - Snatch

I have my own mental list of errors but your input would be appreciated too.
Thanks!

http://findfit.tumblr.com/post/89583520388/i-wanted-to-test-before-starting-my-strength
Forum: Running a CrossFit Facility 05-02-2014, 09:05 PM
Replies: 11
Views: 5,647
Posted By Andy Lai
Re: Equipment List for Garage Gym

The first group of members are old high school and collegiate athletes. As far as boxes, ropes, and slam balls I've already got those. I figured I'd be okay with one squat stand since I'm building...
Forum: Running a CrossFit Facility 05-01-2014, 07:18 PM
Replies: 11
Views: 5,647
Posted By Andy Lai
Re: Equipment List for Garage Gym

I agree. I went light initially because I feel that KBs are more versatile and wanted to start well stocked there first.
Forum: Running a CrossFit Facility 05-01-2014, 07:16 PM
Replies: 7
Views: 3,765
Posted By Andy Lai
Re: Integrating Oly

You have to figure out a way to cap the class to make it manageable. If not it will be a no win situation for everyone. Clients will either get hurt or not feel like they learned or gained enough....
Forum: Running a CrossFit Facility 05-01-2014, 07:08 PM
Replies: 11
Views: 5,647
Posted By Andy Lai
Equipment List for Garage Gym

Am I going overboard?
2 - 45lb bars
2 - 35lb bars
2 -15lb bars

2 of each Kettle Bell
13#
18#
26#
35#
Forum: Nutrition 10-06-2013, 03:46 PM
Replies: 30
Views: 57,040
Posted By Andy Lai
Re: Pre workout supplements?

I've been using Xtend by Scivation for the past couple weeks with nice results.
Helps me maintain a good level of effort for everything I've used it for. No crash or jitters.
...
Forum: Digital Coaching 09-29-2013, 04:26 PM
Replies: 7
Views: 6,719
Posted By Andy Lai
Re: Deadlift - Too Much Back?

You would use less of your lower back if you started with your butt lower and chest higher. If you sit back in your heels more it would help you get into this position easier.
Forum: Digital Coaching 09-29-2013, 04:22 PM
Replies: 9
Views: 4,186
Posted By Andy Lai
Re: Deadlift Form

This is what I was going to say too. Pull your shoulder blades back and keep the shoulders engaged.
Forum: Digital Coaching 09-29-2013, 04:19 PM
Replies: 3
Views: 2,706
Posted By Andy Lai
Re: New gym and new clean PR

Noticed the same thing. Hips and shoulders should move at the same rate for the first pull.
Forum: Equipment 09-17-2013, 07:44 PM
Replies: 18
Views: 22,377
Posted By Andy Lai
Re: Cyclone Speed Rope, Rx Jump Rope, SR-1 Speed Rope, etc.?

My first rope was the Cyclone Speed Rope. I went with them for the slim handles, simple design of the hardware, and it's an Austin based company and I live in TX. Always want to support the local...
Forum: Nutrition 09-12-2013, 06:46 AM
Replies: 15
Views: 9,616
Posted By Andy Lai
Re: Progenex Alternative

Haha! Sounds delicious!
Forum: Digital Coaching 09-10-2013, 08:34 PM
Replies: 18
Views: 9,551
Posted By Andy Lai
Re: Front Squat Form Check

I've always been told, and observed, that the boune is to reset the hands at a wider grip for the jerk.
Forum: Workout of the Day 09-03-2013, 01:57 PM
Replies: 5
Views: 8,487
Posted By Andy Lai
Re: What does this mean?

A. Hang snatch.above knee snatch: 1.1 x 5-7 sets, last 2-3 sets tough (no misses)
B. Snatch balance - build to a 3RM in 10 minutes or less
C. Snatch deadlift - 5,5,5; rest 2 minutes

That's the...
Forum: Workout of the Day 09-03-2013, 01:39 PM
Replies: 5
Views: 8,487
Posted By Andy Lai
What does this mean?

A. Hang snatch.above knee snatch: 1.1 x 5-7 sets, last 2-3 sets tough (no misses)

What does that part in red mean? I've seen it in some other workouts where they say hang snatch at 1.1.1.1
Forum: Digital Coaching 09-02-2013, 08:10 PM
Replies: 18
Views: 9,551
Posted By Andy Lai
Re: Front Squat Form Check

Can you please explain this?
Forum: Stuff and Nonsense 09-02-2013, 08:02 PM
Replies: 10
Views: 11,425
Posted By Andy Lai
Re: Tyson Chandler

Reminds me of Kareem in Game of Death.
Forum: Digital Coaching 08-31-2013, 11:40 PM
Replies: 5
Views: 3,085
Posted By Andy Lai
Re: Deadlift Critique

Starting position is extremely high. So high that you're almost doing good mornings. Get low and drive nice and slow through the heels with a big chest one the bar gets mid thigh open up your hips.
Forum: Stuff and Nonsense 08-05-2013, 07:00 PM
Replies: 13
Views: 10,628
Posted By Andy Lai
Re: Excuses to avoid CF

The money definitely is a big topic of discussion!
Forum: Stuff and Nonsense 08-05-2013, 12:51 PM
Replies: 13
Views: 10,628
Posted By Andy Lai
Excuses to avoid CF

I've come to find that these are the two most common answers from men and women.

Men - I need to train before I start that.
Women - I don't want to bulk up and get huge.
...
Showing results 1 to 25 of 25

 
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