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Search: Posts Made By: Elias D. Roman
Forum: Fitness 04-10-2016, 07:07 AM
Replies: 5
Views: 7,793
Posted By Elias D. Roman
Re: Custom Programming Advice

Honestly, you are going to have a hard time finding someone to devote all that time in creating you an individualized master's program without spending some good cash. What are some of your...
Forum: Running a CrossFit Facility 04-10-2016, 06:46 AM
Replies: 1
Views: 4,711
Posted By Elias D. Roman
Weightlifting Program

Hello, I am creating a WL program and I'm just looking to get some other eyes on it and get some criticism. I had the Bulgarian method in mind when creating this template....
Forum: Fitness 03-30-2016, 01:24 PM
Replies: 0
Views: 5,085
Posted By Elias D. Roman
Off-Season Strength Cycle CrossFit

Hey guys I have been working on a hypertrophy strength cycle to couple with Metcons, skill work and monostructural stuff. Obviously I believe in a little more on the periodization side of programming...
Forum: Running a CrossFit Facility 09-18-2015, 06:42 AM
Replies: 1
Views: 4,152
Posted By Elias D. Roman
Partnering with a local University

Hey guys, we have been trying to partner with a local university. We were offered to run some classes in the university, but I am hesitant to this just because of equipment. I feel like you do not...
Forum: Fitness 07-12-2014, 10:17 AM
Replies: 23
Views: 11,357
Posted By Elias D. Roman
Re: Sprint workouts

I like to do 200m sprints, first 100m at 80% last 100m all out. This helps with opening your stride and acceleration.
Forum: Running a CrossFit Facility 07-12-2014, 10:14 AM
Replies: 0
Views: 2,632
Posted By Elias D. Roman
2 Programming Protocols

Hey guys, does any one have experience prescribing two protocols of programming, if so, how did you implement it. I have programmed it before at a gym that i used to work at but no one really took...
Forum: Running a CrossFit Facility 07-09-2014, 02:33 PM
Replies: 17
Views: 5,302
Posted By Elias D. Roman
Re: Awesome location without heating

I think as of right now my plan is going to be electric heaters for the winter. If things get ugly well Invest in the natural gas. There is room for expansion in this building so it might be worth...
Forum: Running a CrossFit Facility 07-09-2014, 09:23 AM
Replies: 8
Views: 4,656
Posted By Elias D. Roman
Re: Affiliate Support Response?

I am going on 8 weeks to get my affiliate approved. I have emailed 4 times haha I hope thats not why its taking this long.
Forum: Running a CrossFit Facility 07-08-2014, 10:48 AM
Replies: 17
Views: 5,302
Posted By Elias D. Roman
Re: Awesome location without heating

https://www.google.com/maps/place/600+N+High+St/@40.8065321,-76.8597558,17z/data=!3m1!4b1!4m2!3m1!1s0x89cf3f0816c93bcb:0x63a86f69507683fd

Here are some pictures of the space.
Forum: Running a CrossFit Facility 07-07-2014, 08:06 AM
Replies: 17
Views: 5,302
Posted By Elias D. Roman
Re: Awesome location without heating

Its a warehouse space with ~15 foot ceiling. The space is poorly insulated unfortunately.
Forum: Running a CrossFit Facility 07-06-2014, 07:29 PM
Replies: 17
Views: 5,302
Posted By Elias D. Roman
Re: Awesome location without heating

We just had a rough winter. It gets below 10 degrees Fahrenheit.

Yeah thats the exact reason why I don't want to invest in the natural gas line.
Forum: Running a CrossFit Facility 07-06-2014, 09:21 AM
Replies: 17
Views: 5,302
Posted By Elias D. Roman
Awesome location without heating

Hey guys I have eyes on an awesome spot to start my affiliate in. The only problem is there is no heat. We have the option to run a natural gas line but that will run us about 5 thousand dollars...
Forum: Nutrition 07-01-2014, 02:27 PM
Replies: 5
Views: 4,598
Posted By Elias D. Roman
Re: Competition this weekend

Thanks guys. I appreciate the info.
Forum: Running a CrossFit Facility 06-26-2014, 05:17 PM
Replies: 5
Views: 3,436
Posted By Elias D. Roman
Forum: Nutrition 06-26-2014, 05:11 PM
Replies: 5
Views: 4,598
Posted By Elias D. Roman
Competition this weekend

Hey, I have a competition this weekend and am thinking of some ideas for whole foods to keep me fueled through out the comp. I usually take supplements throughout competitions but I'm straight up...
Forum: Running a CrossFit Facility 06-20-2014, 07:13 AM
Replies: 5
Views: 3,436
Posted By Elias D. Roman
Re: Middle School/High School Athletes

Alright thanks a bunch, man! Did you find that the CFF cert was worth the time and money?
Forum: Running a CrossFit Facility 06-19-2014, 09:44 AM
Replies: 5
Views: 3,436
Posted By Elias D. Roman
Middle School/High School Athletes

Hey does anyone have experience with youth athletes? How did you get them in the door? Did you talk to athletic directors or coaches to get the word out to the kids?
Forum: Competitions 06-06-2013, 04:19 PM
Replies: 2,224
Views: 627,954
Posted By Elias D. Roman
Re: 2013 Open, Regionals and Games Thread

Mehh is there any place to workout while spectating at regionals haha
Forum: Running a CrossFit Facility 11-29-2012, 11:41 AM
Replies: 2
Views: 2,498
Posted By Elias D. Roman
Crossfit/Physcial Therapy Affiliate

Does any one have experience with opening a physical therapy practice in affiliation with Crossfit?
Forum: Running a CrossFit Facility 03-14-2012, 07:47 AM
Replies: 4
Views: 3,020
Posted By Elias D. Roman
Re: CF Level 1 Cert boundaries

Great info, I appreciate the responses, I will relay the information to the other trainers at the box!
Forum: Community 03-14-2012, 07:41 AM
Replies: 1
Views: 1,459
Posted By Elias D. Roman
Time Management for competitors

I am having the hardest time juggling work, school, and crossfit! This may sound dumb, but does any one have advice on juggling these three so I can still compete in crossfit competitions. Right now,...
Forum: Running a CrossFit Facility 03-11-2012, 06:00 PM
Replies: 4
Views: 3,020
Posted By Elias D. Roman
Re: CF Level 1 Cert boundaries

yeah its an actual affiliate, yeah i agree with the level 1 cert.
Forum: Running a CrossFit Facility 03-11-2012, 09:29 AM
Replies: 4
Views: 3,020
Posted By Elias D. Roman
CF Level 1 Cert boundaries

The box I train at is looking to add one on one training, or personal training, to what they offer. Is a CF Level 1 cert sufficient enough to teach those classes, or do they need to obtain another...
Forum: Injuries 01-13-2012, 10:04 AM
Replies: 1
Views: 2,251
Posted By Elias D. Roman
Shoulder Problems

When ever i do heavy overhead movements my shoulders get really stiff the next morning, idk if its my rotator cuff or what. anyways i was just wondering what you guys recommend i do, take a few days...
Forum: Nutrition 12-29-2011, 03:59 PM
Replies: 44
Views: 13,389
Posted By Elias D. Roman
protein

hey guys, i was just wondering if there is any benefit in crossfit by using protein powder. If there is any, what is an effective, affordable product?
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