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Search: Posts Made By: Jonathan Thomas Powers
Forum: Running a CrossFit Facility 07-04-2008, 09:18 AM
Replies: 1
Views: 1,170
website question

When writing articles and recommendations on your site, what is OK to say and what is not, in regard to other peoples products or services?

For instance, Can I say that I recommend checking out the...
Forum: Fitness 06-10-2008, 11:16 AM
Replies: 21
Views: 5,264
Re: Clients Doctor says NO SQUATS

unfortunately she isn't willing to drive very far. But maybe I can convince her it would be worth it.

I'll have to ah her where she lives again.
Forum: Fitness 06-09-2008, 03:03 PM
Replies: 21
Views: 5,264
Clients Doctor says NO SQUATS

This is mainly a gripe post but it has everything to do with the FUNCTION and Importance of Squatting to me. I am open to any info that anyone has with scince on squatting as well because I hear thsi...
Forum: Community 06-08-2008, 10:17 AM
Replies: 11
Views: 2,595
Re: Need a little long distance help here.

What is interesting is that the FIRST Program suggests that you run Three Times per week with the total mileage less than the Runners World Calculator.

Also the Runners World Calculator suggests...
Forum: Community 06-08-2008, 04:09 AM
Replies: 11
Views: 2,595
Re: Need a little long distance help here.

Thanks so far everyone. I will look around for Brian's email and the rest of the info you all have suggested is definitely well taken.

We had a little "nutrition talk" as he was not doing anything...
Forum: Community 06-07-2008, 07:14 AM
Replies: 11
Views: 2,595
Re: Need a little long distance help here.

The Runners world outline:Basicaly they suggest

Mon:Rest or XT
Tues:Easy Run distance builds over the weeks no more than 14 miles
Wed:Rest or XT
Thurs: Tempo one week Speed the next
Fri:Same as...
Forum: Community 06-07-2008, 07:01 AM
Replies: 11
Views: 2,595
Re: Need a little long distance help here.

Thanks! I've seen a lot of the runners world stuf and I'm still eyeball deep in reading...

My main concern is where to place the crossfit/strength workouts and if I should add some more anaerobic...
Forum: Community 06-07-2008, 05:39 AM
Replies: 11
Views: 2,595
Re: Need a little long distance help here.

OK i just read a couple of responses by Mark Twight in similar threads. So I figured a little more specific might help.

He only has 4 months to go. He currently works one long Day 13-15 miles one...
Forum: Community 06-07-2008, 04:38 AM
Replies: 11
Views: 2,595
Need a little long distance help here.

I have a client who's goal is a marathon in October. I am very experienced trainer but long distance is not my forte. He wants to train for his first marathon but he also wants to include weight...
Forum: Community 05-30-2008, 06:33 AM
Replies: 7
Views: 3,500
Re: Had our "nutritionist" tell me my programing is burning my clients muscle

He could be sleeping more but he's getting the essential hours.
Forum: Community 05-30-2008, 04:57 AM
Replies: 7
Views: 3,500
Had our "nutritionist" tell me my programing is burning my clients muscle

First off, the client:

Active middle aged man. Participates in Martial arts but only started formal fitness training 7 weeks ago. He weighed in at 195 and around 18 % BF. His goal was a 12 week...
Forum: Workout Logs 04-28-2008, 01:20 PM
Replies: 104
Views: 6,801
Re: Doinwurk

Well I've been lazy about logging the last couple weeks. I actually got three w/o's in two weeks ago and only two last week.

Getting a little burnt out with work etc.





Going to try jogging at...
Forum: Running a CrossFit Facility 04-16-2008, 01:33 AM
Replies: 17
Views: 4,180
How do you motivate your employees?

I currently still work at a Semi-box gym. I'm trying to get my act together and see if I actually have the guts to open my own place.

I have trainers that work for me at the box that are lazy and...
Forum: Community 04-10-2008, 01:57 AM
Replies: 9
Views: 2,156
Turnkey?

I saw this in the upcoming certs area of the homepage. I've always thought of turnkey clubs as those that don't have anyone there i.e. buy a membership and you get a key and use it when you want....
Forum: Workout Logs 04-06-2008, 07:56 AM
Replies: 104
Views: 6,801
Re: Doinwurk

Wednesday April 2, 2008

Squats: 4 sets of 135

ShouldersRaises 12 reps 15lb/15lb/17lb/17b
Biceps Curls12 reps 30lb/30lb/35lb/35lb
Shoulder Press 8 reps 50lb/50lb/50lb
Triceps Ext 12 reps approx...
Forum: Workout Logs 04-01-2008, 04:07 AM
Replies: 104
Views: 6,801
Re: Doinwurk

also did 50 Dips, another 1/4mile, and some leg raises to round out the W/O
Forum: Workout Logs 04-01-2008, 04:06 AM
Replies: 104
Views: 6,801
Re: Doinwurk

Monday March, 31 2008

"Helen"

AS RX'd

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Forum: Workout Logs 04-01-2008, 04:05 AM
Replies: 104
Views: 6,801
Re: Doinwurk

Thursday, March 27 2008

Biceps Curl: 40lb X 15 / 60lb X 12 / 60 X 8 / 70 X 6

CloseGrip Press: 95 X 12 / 95 lb X 15 / 105 X 12 / 105 X 10

Shoulder Press: 50 X 12 / 60 X 8/ 70 X 7/ 80 X 4

30 lb DB...
Forum: Running a CrossFit Facility 03-26-2008, 01:52 AM
Replies: 34
Views: 11,438
Re: Rules RE: being Certified but not affiliated

Wheres the edit button? Anyway, they are obviously just protecting their logo and name from being used improperly. If you say your a CF certified trainer and you've paid your thousand bucks then it's...
Forum: Running a CrossFit Facility 03-26-2008, 01:46 AM
Replies: 34
Views: 11,438
Re: Rules RE: being Certified but not affiliated

Obviously I'm not the only one who was confused about this. It seems that there is still a fair ammount of it though.

So I Copied directly from my email: 9/20/07 3:47 AM

Hi,

After attending a...
Forum: Workout Logs 03-24-2008, 09:20 AM
Replies: 104
Views: 6,801
Re: Doinwurk

Monday March, 24 2008

jump rope (different footwork) 15 minutes

4 sets of 5 Shoulder press 65lb
4 sets of 12 dips
30 chin ups
25 knees to elbows
25 weighted crunches
25 knee ups
Forum: Workout Logs 03-20-2008, 12:22 PM
Replies: 104
Views: 6,801
Re: Doinwurk

Wednesday March 19, 2008

Front Squats:

(95lb) 115 X 5 / 115 X 5 / 125 X 5 / 125 X 5
Forum: Workout Logs 03-17-2008, 10:01 AM
Replies: 104
Views: 6,801
Re: Doinwurk

Monday March 16, 2008

Had a rippin start on the Eliptical for 15 minutes followed by a good 10 minutes of JumpRope with quite a bit of alternating leg jumping.

3 sets of cable chest flys 18 lb each...
Forum: Workout Logs 03-17-2008, 09:56 AM
Replies: 104
Views: 6,801
Re: Doinwurk

Thursday March 13, 2008


Totally don't remember I lost my sheet of paper.


Memorable moments were :

Incline 50 x 12 / 60 x 8 / 80 x 3
BW Dips 4 sets of 12
Forum: Workout Logs 03-12-2008, 05:44 PM
Replies: 104
Views: 6,801
Re: Doinwurk

Tuesday March 10 2008

50 Pull Ups
3 sets of 15 *** to Knee Squats on the Bosu with 40 lbs on my back. These were amazing! My legs felt 40 lb Squats like they were 100 lbs.

95 lb Front Squat 4 sets...
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