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Search: Posts Made By: Jennifer Murray
Forum: Equipment 03-01-2013, 05:44 AM
Replies: 7
Views: 4,611
Posted By Jennifer Murray
Re: Hammerhead fitness

We have purchased the majority of our equipment from Hammerhead Fitness and have nothing but good things to say about their equipment, customer service and pricing. From balls, to rigs to...
Forum: Running a CrossFit Facility 04-06-2012, 03:20 PM
Replies: 13
Views: 10,314
Posted By Jennifer Murray
Thumbs up Re: Help! Planning to Own a new gym..

A great book, thanks, Rick! A "must read" for opening a box.
Forum: Community 04-06-2012, 03:09 PM
Replies: 7
Views: 2,517
Posted By Jennifer Murray
Re: New Coach Advice

Every individual is a little different; however I find that the compliment-critique-compliment method works wonders. As long as you are sincere your member will appreciate it. We work closely with...
Forum: Running a CrossFit Facility 04-06-2012, 02:56 PM
Replies: 5
Views: 4,307
Posted By Jennifer Murray
Re: Affiliate 1 year anniversary ideas/past events

Someone low key that people can pop in and out of; usually held at the gym with a WOD and a barbeque. Invite the extended family and enjoy the day.
Forum: Starting 03-24-2012, 07:59 AM
Replies: 7
Views: 2,528
Posted By Jennifer Murray
Re: Newb / Flexibility issues

I second this quote. Staying low in the squat helps open up your hips, allowing for a deeper squat while in the WOD. Yoga is also a good idea with hip opening movements. The squat is vital to your...
Forum: Nutrition 03-16-2012, 09:55 AM
Replies: 16
Views: 56,391
Posted By Jennifer Murray
Re: Protein Shakes for Weight Loss. Before? After?

Everyone is a little different; if you can handle taking the protein shake before you workout and feed the muscle then do so. Most of the time that makes me feel sick. Afterwards is the best as...
Forum: Competitions 03-13-2012, 07:09 AM
Replies: 2
Views: 1,849
Posted By Jennifer Murray
Re: Tri Competitions

Checkout the following:
www.usat.com
www.ironman.com
www.trifinder.com
www.active.com

Good luck!!!
Forum: Running a CrossFit Facility 03-13-2012, 07:02 AM
Replies: 12
Views: 6,561
Posted By Jennifer Murray
Re: Family Discount

In the past we have paid full price for the first member; 1/2 off for the second member and then 20% for each additional family member up to 5 family members. Hope that helps. It's great to see...
Forum: Starting 03-13-2012, 03:19 AM
Replies: 7
Views: 2,512
Posted By Jennifer Murray
Re: New to crossfit - using it for endurance training

Sounds like you are trying to do the right things, Crossfit, cardio and watching what you eat; however sometimes what we think that we are doing is not actually what we ARE doing. Make a journal,...
Forum: Running a CrossFit Facility 03-09-2012, 03:23 PM
Replies: 10
Views: 11,805
Posted By Jennifer Murray
Re: Business efficiency tools (Zenplanner, Mindbody, Ezidebit) and business accountin

Andrew, Make it simple and go with MindBody; their support is great, inexpensive to run and a no brainer to use. Easy for clients to use as well and has a lot of extra add-ons that don't cost you...
Forum: Starting 03-08-2012, 05:31 AM
Replies: 3
Views: 2,609
Posted By Jennifer Murray
Re: Drinking the coolaide

This is great coolaide to be drinking as a triathlete. Crossfit brought my 7-8th place finishes to 1-2nd finishes; helped qualify me for Clearwater 70.3 Worlds competion in 2010, 2012 51.5 Nationals...
Forum: Starting 03-07-2012, 06:47 AM
Replies: 3
Views: 1,869
Posted By Jennifer Murray
Re: How much?

Eric: Sounds like you have the correct approach with starting at a reasonable rate. Progress at a moderate rate, getting to Rx. A day of "cardio" may be a good idea as well to add to your regiment...
Forum: Starting 03-02-2012, 05:50 AM
Replies: 11
Views: 24,550
Posted By Jennifer Murray
Re: Books Smart CrossFitters Should Read

"The Mind Gym" by Gary Mack, best book out there for pre-competition motivation.
Forum: Starting 03-02-2012, 05:43 AM
Replies: 29
Views: 9,590
Posted By Jennifer Murray
Re: 2months in and having sudden extreme fatigue

Sounds like you need to fuel your body more; eat at least 5-6 small meals throughout the day; every 2.5-3 hours you should be eating. Vitamins B6 and B12 are good for energy and mental clarity as...
Forum: Running a CrossFit Facility 02-28-2012, 05:41 AM
Replies: 18
Views: 9,779
Posted By Jennifer Murray
Re: Affiliate On-Ramp Program Ideas

There are different ways to do the on-ramp program; find one that best fits your box and number of trainers/members. Two that I've seen and liked are:
1) 6 30-minute on-ramp 1-on-1 classes for a...
Forum: Starting 02-27-2012, 07:14 AM
Replies: 14
Views: 14,627
Posted By Jennifer Murray
Re: Toes to bar

In addition to strengthing your grip; try stretching out your forearms before and after T2B.
Forum: Running a CrossFit Facility 02-23-2012, 01:21 PM
Replies: 7
Views: 2,942
Posted By Jennifer Murray
Re: 2nd box

You must start a second affiliate with a different, however could be similiar, name.
Forum: Running a CrossFit Facility 02-23-2012, 01:11 PM
Replies: 7
Views: 4,656
Posted By Jennifer Murray
Re: Un-certified trainers?

As long as the trainer is working under as well as guided and instructed by a qualified Level 1 instructor, it should be fine. An instructor may take the Level 1 course; pass it and still not be a...
Forum: Starting 02-18-2012, 05:57 AM
Replies: 2
Views: 1,555
Posted By Jennifer Murray
Re: South Florida - Lauderdale Lakes - Partnership

Think about starting on your own insteaad of having a partner. Hire in good trainers/coaches to assist you. That way you are running the gym as you want to; not trying to please your partner. The...
Forum: Starting 02-18-2012, 05:55 AM
Replies: 3
Views: 5,361
Posted By Jennifer Murray
Re: Comprehensive list of WODs and workout Descriptions

www.crossfit.com has a very complete and comprehensive list of an extensive list of wod's and videos can be found on this site as well. The Crossfit Journal as well as numerous Crossfit individual...
Forum: Starting 02-11-2012, 03:00 PM
Replies: 3
Views: 3,726
Posted By Jennifer Murray
Re: Level 1 Course info and Feedback Jan 2012

Great points; thanks for the post. I second the above information: read the manual, take notes and pay particular attention to what the instructors tell you during the weekend. If you don't pass...
Forum: Starting 02-11-2012, 02:54 PM
Replies: 142
Views: 69,097
Posted By Jennifer Murray
Re: Too much $$$

A Crossfit membership may cost more than a globo-gym membership; however you receive coaching from experienced and certified trainers who are demanding correct form from their members. A Crossfit...
Forum: Starting 02-09-2012, 07:07 PM
Replies: 4
Views: 3,128
Posted By Jennifer Murray
Re: Shoe Suggestions

Checkout Reeboks site; they have some great new shoes for Crossfit.
Forum: Starting 02-09-2012, 07:03 PM
Replies: 11
Views: 8,408
Posted By Jennifer Murray
Re: How to pick the right gym

The quality of trainers at the box and the atmosphere are very important to keep you coming back. Make sure that the instructor is a qualified instructor and has experience in being a coach. The...
Forum: Starting 01-19-2012, 02:38 PM
Replies: 10
Views: 11,337
Posted By Jennifer Murray
Re: Struggling with handstands

If it's the mental block that you are having troubles with them use imagry. Picture yourself doing the handstand "in your mind's eye"; believe that you can do it and then DO IT! You are strong...
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