Ice bath/cold soak - to do, or not to do?

lundi 31 août 2015

First, forgive me if this is posted in the wrong section - feel free to move it if needed

What are people's thoughts on a good old fashioned soak in a cold/ice tub? I hear people that swear by them, while others say they do more harm than good.

If you are an advocate of ice baths, can you offer any tips or suggestions for relative newbies?

If you do not support an ice bath, can you share your experience and reasoning?
Ice bath/cold soak - to do, or not to do?

Rogue Wooden Plyo Boxes + Custom Drop Platforms (NY/NJ/CT/MA)

CrossFit Nation:

It’s an out with the old giveaway to welcome in the new at Brick New York.

We are excited to share some portable lifting stations with the CrossFit community.

We are getting rid of our custom made Olympic platforms and it’s first come, first serve.

We have 30 platforms that were made to fit the 6” Rogue soft plyo boxes.
The platforms can be hooked together to extend the platform space for split jerking, or used alone for deadlifting, snatching, and cleaning.

*Soft Plyo Pads not included.

All it will cost you is the gas it takes to drive to our Chelsea box and pick up as many of the platforms as you can carry. :run:

Email info@bricknewyork.com for more information or if you have any questions.

ALSO

We are selling 18 of our Rogue wood plyo boxes as part of our Grand Re-Opening preparation.

Purchase price is $50 per box.

Email info@bricknewyork.com to get in on this awesome offer for your box.

First come, First serve

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Rogue Wooden Plyo Boxes + Custom Drop Platforms (NY/NJ/CT/MA)

Ring mounting. Will this work?

dimanche 30 août 2015

My basement has what looks like wooden I beams supporting the first floor above. I think it is composed of a pair of 2x2's for the ends with 1/2" to 3/4" plywood or particle board inbetween. I mounted 2x4's between a pair of these to support my rings. The 2x4 sits on top of the bottom 2x2 of the I beam and is actually secured into the thinner plywood.

Was this a good way to do it? Is anyone familiar with these types of beams and know if my weight will be too much? I plan on kipping on these.

All links WFS.
Both 2x4's: http://ift.tt/1F9P1X2
Inside view: http://ift.tt/1EtWLIN
Outside view: http://ift.tt/1F9P5pI
Zoomed out: http://ift.tt/1EtWJRl
Ring mounting. Will this work?

General Nutrition / Recovery List - Feedback Wanted

vendredi 28 août 2015

Howdy,

I'm diving back into nutrition and recovery and just wanted to make sure I had my bases covered. Following is a general list of topics. Please advise if you think I missed anything?

Cheers :)

Numbers
Macro Nutrients
- Protein Level
- Macro Balance

Micro Nutrients
- Food Quality
- Glycemic

Calorie goals
- Multiple smaller meals
- fat loss / lean gain

Add-in
- Water Intake
- Supplements (Omega 3)

Take-out
- Salt
- Sugar
- Alcohol (less)
- Cigarettes

Sports Specific
- Eating before and after Workouts
- Macro Balance for athletes (higher fat etc)

Recovery
- Post Workout
- General Relaxation
- Sleep Hygiene

Anything else folks?
General Nutrition / Recovery List - Feedback Wanted

John Welbourne Paleo Meals

jeudi 27 août 2015

I remember reading/listening to John Welbourne from CFFB talk about his involvement with a company who did pre-made paleo meals that shipped throughout the USA. Does anybody have any idea what I'm talking about? I'm interested in checking them out and seeing prices.

Thanks!
John Welbourne Paleo Meals

Abetter CrossFit Hurst TX. We need more coaches! Open to Interns as well!

The title says it all. We are growing and need help taking care of our client base. We need Intern coaches and certified coaches to fill out our team. Please reach out to me asap. This is a great gym in a great location with a great vibe. We are not like the other in many good ways. and are like the others in many good ways. Thanks. Look us up in Hurst Tx, Facebook, and our website. Updated pictures are on FB!!!

http://ift.tt/1NCJAbh

http://ift.tt/1NX4nmM

http://ift.tt/1NCJAbj

Sergio Tovar
Owner / Director of Training
Abetter CrossFit at ArcFire Fitness
817-909-1405
sergiotovar@arcfirefitness.com
Abetter CrossFit Hurst TX. We need more coaches! Open to Interns as well!

Middle East, Muscat Oman Head Coach Required

mercredi 26 août 2015

Dears,

We are currently in the search of a head coach to run and manage the box in Oman.

Crossfit Tempo was established in 2012 and currently running 5-8 classes a day. We currently relocated to a new space.

Benefits includes Accommodation, transport, salary, shares and incentives.

If interested to join us then email us on Crossfit.tempo@gmail.com

Regards
Issam
Middle East, Muscat Oman Head Coach Required

climbing ladder

I'd like to add a climbing ladder along with my rope...rogue doesn't have them...any ideas...thanks.
climbing ladder

Tight tight tight

So my hips lately have been very tight, as the title says, the last few months.

I have rolled and stretched, done mobility and tried to help with the tightness but man it just doesn't seem to be working...

It hasn't impacted my squat depth (hit 445x2, 455x1 today) but is killing my ability to drop into the snatch bottom and on cleans. I really have to force myself down and wider feet than I would like.

Anyone have any experience with this just "showing" up (yeah I'm 40 now) and what helped? I have contemplated massage therapy but it is really hard to find someone who can and will work that area over well.

I thought about the Arosti people but the few I know who have gone to them for other stuff haven't seemed like it did "wonders".

My main goal right now is to loosen up the hips (outside around the socket) so I can get a faster and better drive into my snatch and cleans. I have been chair sitting more than I want (working on trying to open a rock climbing gym in town). So I have been taking breaks and standing and stretching a little but to no avail.

Appreciate the help and guidance in what has worked for you all.
Tight tight tight

Weighted vest/shirt?

Hey folks, I'm really interested in the Titin weighted compression shirt for daily use type stuff, on top of using it during some workouts (like sprint intervals or rows, and dips) but I'm wondering if 8lbs is worth the trouble? I like that it has a slimmer profile than most weighted vests, but at 8lbs it seems almost pointless - my messenger bag weighs more than that...

I'm wondering what people think about weighted vests in general, and if anyone has seen/used/heard reviews about the Titin vest?

http://ift.tt/1hfEzrl? (WFS)

There's some Amazon reviews on there, but for all I know these people have never lifted a weight in their lives.

Thanks for any insight!
Weighted vest/shirt?

Complete Affiliate Equipment for Sale

Blue Ox CrossFit has officially merged with Targhee CrossFit, so now we have extra equipment for sale!

We are located in Driggs, Idaho - If any of you are in the Jackson Hole area, you'll have to drop in at Targhee CrossFit!

All equipment is in nearly like-new condition, and has been very well cared for.
It was ordered in April of 2014.

We have already had lots of great offers, and will be accepting offers today only!

Retail price is listed for your reference. THIS IS NOT ASKING PRICE! Please make a reasonable offer to Bre@BlueOxBox.com
You can also email or text 218-428-7859 with questions/for photos.


-Again Faster Wall Timer $269

-Knotted Climbing Rope 15' x 1.5" $133

-Rogue Ohio Bars (upgraded Satin Hard Chrome Finish) $365/ea

-Rogue V2 Gun Rack with plastic insets $98.50/ea

-Rogue 2-tier 70" Mass Storage System $559.50

-Rogue 3-tier 70" Mass Storage System $798.56

-Rogue Kettlebells 13# (2) $29.43

-Rogue Speed rope 10pack $90

-High Density Foam Rollers (4) 12" $18
(2) 36" $27

-65cm Stability balls (4) $14

-12 PVC training pipes (filled with sand and sealed endcaps, about 3.5lbs)

-Small medballs/slam balls (3) 4# $14
(3) 6# $16

-12" Wood reinforced Plyo Boxes (2) $60

If you're looking for other equipment - we might have it! (Not everything is listed here)

Attached Files
File Type: pdf Blue Ox Equipment List (1).pdf (65.9 KB)
Complete Affiliate Equipment for Sale

What happened to CrossFit Radio?

mardi 25 août 2015

What happened to the weekly live broadcasts of CrossFit Radio? I can't find any after episode 384.
What happened to CrossFit Radio?

Aerodyne and WODs

I just bought an Aerodyne and was curious about something. Should I do my regular morning WODs and then do some hiit on the Aerodyne in the afternoon? Or should a hiit aerodyne workout be the only thing I do in a day?
Thanks
Aerodyne and WODs

Bread question.

lundi 24 août 2015

Looking for a bread or alternative "paleo bread" so if I feel like a sandwich I might grab that instead of my ❤️ Whitebread. Any suggestions?
Bread question.

For Sale: Starter Package (squat stand, bench, barbell) - Modesto, CA

Clearing up space in the garage and getting rid of items I no longer use.

I have a basic squat stand that adjusts from low enough to decline bench press, to high enough for squats and presses. It's not fancy, nor is it particularly high end, but it is stable and sturdy enough for 400lbs. I refinished it in Herculiner roll on truck bedliner, so the finish ought to be plenty durable.

Along with the squat stand is an adjustable bench. The bench goes from a slight decline, to about 80° incline with stops all along the way (including flat). There is a leg curl and leg extension attachment that comes with it. Again, it's not top of the line, but it has served me quite well. The bench is finished in Herculiner as well, so it cosmetically matches the squat stand (they were a matching set to begin with). The bench pad is kind of tall (24" when in the flat setting), so I built foot stools to go with it - they are included.

Also included is a 7' Olympic barbell. It's a cheapy, has been rusted and painted several times and looks pretty rough - but it is something to start with. Consider it a freebe

Lastly, I have a pair of 10s and a pair of 5s

I would like to get $150 for the set, but am open to offers. This is for local pickup only.

I will take pictures and post them in the next day or two as time allows. The reason for selling is that my garage isn't as big as my previous shop, therefore I do not have space for multiples.
For Sale: Starter Package (squat stand, bench, barbell) - Modesto, CA

Free Tractor Tires in NJ

dimanche 23 août 2015

Hey guys. Found this on Craigslist. I already have a tire, but this is a good find...

Located in New Egypt, NJ

Link is WFS: http://ift.tt/1En2JFN
Free Tractor Tires in NJ

Can You Re-Use Rubber Mats?

vendredi 21 août 2015

We have some rubber flooring strips we pulled up and rolled.

It still has some glue on the bottom.

Can that stuff be re-used? How do you get rid of the lumps/glue so it lies smooth and flat?
Can You Re-Use Rubber Mats?

Bottom of Snatch

Hey guys! I'm having some major issues with the catch position in the bottom of my snatch. I think my shoulders are internally rotated as you can see from the picture. I don't have the flexibility to "show my armpits" and even in my OHS I'm still not able to do that. Does anyone have any suggestions on what I can do to improve this position? Also, I have a bit of scoliosis which is why one shoulder is lower than the other.

Thanks in advance!

Attached Images
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Bottom of Snatch

Supplements for children.

jeudi 20 août 2015

Been years since my last post, but here we go...

So my son is nearing is 2nd birthday and he, for the most part, eats pretty well. Eats eggs, veggies, meats, guacomole, nuts, seeds and all the good stuff. Unfortunately, I dont live in a fully paleo home, although when I am able to, I feed my son the nearest I can to paleo and as best sourced foods that I can. I work mon-fri and usually 8-12-14hr days depending on case and workload so im not around him most of the weeks during the day and he isnt around folks that eat paleo or even a primal-ish diet. If I'd have to estimate he eats healthy, nutritious and whole foods about 75% of the time...the rest of the time it's mainly pastas, rice & beans and other things that would be considered junk food in my eyes but relatively innocuous foods in the eyes of most other people that do not eat paleo. Now the questions has arisen if he should take some sort of multivitamins or some sort of "child supplements" and I was wondering if any parent would care to chime in for some advice mainly on the supplements question. I dont know if I have much recourse to argue better eating with an entire clan of Italians from Brooklyn who live on carbs. For the most part im doing pretty well considering the tide I have to swim against and the family knows how neurotic I am about it. Anyway, thats for whoever wants to help.

- Nick :super:
Supplements for children.

Used Rogue Barbells from the Games

mardi 18 août 2015

I purchased a used barbell from last year's games and was hoping to do the same thing this year. I signed up for the email alert for when they become available, but I noticed they're not even on the closeout page anymore. Does anyone know if they ever went on sale, or will they be available later? Definitely don't want to miss out on a great bar for a great price.
Used Rogue Barbells from the Games

Displaying a flag

How do you display American flag, state flag, then service flags on the wall?
Displaying a flag

replacements for squats

I cannot do repetitive squats. I have a grade 4 chondral defect at the top of my trochlea, behind the patella in my knee. It "hits" at 60 degree flexion, only an issue with weight bearing exercise - although actual pain hits at about 45 degree flexion.

I wanted to get more (other, additional) opinions on how to modify workouts. Of course, there is issue with back squats, front squats, thrusters, wall balls, air squats. I do hip thrusts on my own to work the glutes.

How can I best modify WODs? Should I just do the called for movements but with half squats? Or, replace with another exercise? Any replacement exercises need to be easy to set-up and :confused:transition to.

Would love any feedback. Thank you.
replacements for squats

Random question about the level 1 CrossFit coach shirt...

lundi 17 août 2015

I have an XL (single extra large) shirt that I got from my level 1 coaches course. It's the super soft grey one that says: "constantly varied functional movement CrossFit" on the front and "increased work capacity across broad time and modal domains CrossFit". Even at my leanest (about 225) it never fit me where other "XL" shirts are fine... Surely in all of CrossFit-dom there is someone who has an XXL (double extra large) I could trade with. We could just swap them through the mail. I like the shirt but it's just to small to keep up with all my Gainzzzzzzzzz ... Anyway... Worth s shot. I think I would even take a TRIPLE extra large... This beast fits snug...
Random question about the level 1 CrossFit coach shirt...

headphones for working out

I dont know if any one out there uses them. i train allot by my self when im a t work, and we cant have music due to the noise i was looking at dr beats wireless head set? any one out there use them or use something that its ideal due to the sweat.

thanks
headphones for working out

METCON meaning

dimanche 16 août 2015

Hi guys can some one please help me out and tell me what does it mean in a easy way... thanks
METCON meaning

shoulder injury squat

vendredi 14 août 2015

So I injured my shoulder about 4-5 months ago. Originally I had not been able to squat at all due to the injury. About 1.5 months ago I discovered that I could front squat so now I front squat a lot (about 3 times a week). I have been reading about safety squat bars or bars that would allow me to back squat. My question is, is it worth it for me to get one of these bar accessories so that I can back squat or are front squat a solid replacement?
shoulder injury squat

What happened to CrossFit Mom?

jeudi 13 août 2015

My wife is 6 months pregnant and went to reference the CrossFit Mom site for new workout ideas and ways for movements to be modified. Does anyone know what happened to the CrossFit Mom affiliate? When you go to the site, it says it's not affiliated anymore. Also, since it is gone, does anyone have a place to access the large database of workouts that were posted to CrossFit Mom over the past number of years?

thanks, Jim
What happened to CrossFit Mom?

Warning About Bluefin Financial

Zen Planner recommended BlueFin Financial as their preferred payment processor.

I just compared fees with Gulf and realized that Bluefin is charging 2x what Gulf charges.

They advertise low rates, but their monthly processing fees (i.e statement fee of $39 and PCI compliance of $29) are ridiculous.

I asked to cancel and they hit me with a $500 termination fee which was buried in the small print on page3.

Considering they average 4% of my monthly processing in fees, I'm still saving a ton of money, so I'm canceling anyway.

I told Zen about the fees and they were shocked. They tried contacting Bluefin on my behalf, but Bluefin wouldn't waive the fee.

Avoid BlueFin. You've been warned.
Warning About Bluefin Financial

BASM ADA and Xing Box Signage

I started this brand 3 months ago from my passion doing Crossfit and being a Graphic Designer, big thanks to the Crossfit Instagram post that got 15,000 likes in two days which pushed me to actually order and make the signs. I make Heroe's and Murph and Fran ADA Restroom signs and just got Xing Handstand and Prowler 18" metal signs in Friday inspired from running at 6:00 am in the dark and thinking we need some warning signs for the trucks that drive through.

Thank you to Crossfit Aptos for having me design their box logo. I have a few different signs and tanks on my Badass Skatemom website named after all my friends called me that from being a professional skateboard racer for 4 decades. I am based in Santa Cruz California and remember Greg climbing the wood pillar at Spa Fitness and the manager trying not to act like it bothered him decades ago. I had heard about Crossfit for years and started going two years ago. It has helped my skateboarding and it is a great community. All signs are made in the USA. I have more new graphics in the works these are batch orders.
My design site if you need logo work is Maximum Impact Design
Thank you to Crossfit Pajaro Valley, Crossfit West, Crossfit 831 for being the first boxes to buy my signs!
Thanks! Judi O

Attached Thumbnails
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BASM ADA and Xing Box Signage

Pressing against the bar (ront fever)

I want to know what exercise I can do to strengthen the motion where you're pressing against the bar if you were kipping into a front lever. Where you arms are straight and you squeeze your lats and upper back. The only thing I can think of that replicates that motion is working with bands and just pulling down on them to the sides of your hips with straight arms.
Pressing against the bar (ront fever)

Bar mup - pressing against the bar

I've been studying the bar and ring mups a lot and
Bar mup - pressing against the bar

Do not order from therepublicofsport.ca. They are a scam.

A heads up for any Canadian Weightlifters/Crossfitters/Powerlifters, who are thinking of ordering from therepublicofsport.ca

I decided to order some competition bumpers online, and therepublicofsport.ca had the best prices.

Right away I was helped by someone on live chat, I had a discount code, everything seemed good so I placed the order.

He assured me that I would receive the full order in 10 days. I made triple sure that he meant 10 days and not business days. He said yes, 10 calendar days from today's date.

Everything sounded great. I waited 8 days and checked on my order, because I still hadn't received any tracking info. The order was still "processing".

I found this odd, so I checked live chat. Nobody there so I sent them an email to see if there were any issues. Next day, no response, tried to call their contact number... No answer and the voicemail box was full, so I couldn't leave a message.

I waited till the next day (the day everything was supposed to arrive). Order still processing. Nobody on live chat, no email response, nobody ever picking up the phone. I tried calling multiple times throughout the day... Same thing. I sent another email, but got no response. I even started posting on their public Facebook page, letting them know that I can't get a hold of them and had questions about my order... Still no response.

I kept calling and sent another email over the next couple of days. Still no response, order still processing, so I posted on their Facebook page saying if nobody contacts me immediately I am cancelling my order.

Within 30 minutes I get an email from the CEO, (who seems to be the only employee of the company) saying they're still waiting for the plates to arrive, they will ship when they get them.... No apology for completely ignoring me for a week, and giving me false information.

I emailed back saying this is taking way too long, I will order my plates from somewhere else, and told him to cancel my order.

His reply:
"ok order will be cancelled"

Again, the lack of customer service was actually shocking. I was glad I decided to cancel.

Before I cancelled I had actually posted about them on reddit to see if anyone else had experience ordering from them, and these were the replies I got:

"A friend of mine ordered a set of bumper plates, waited 3 weeks and nothing. Called, emailed, facebook,etc. and he never heard from the guy. He ended up disputing the purchase through visa and got his money back. 2 months later and he still has never heard from the guy"

"Ordered from them once, never again. ****, do they take their merry time."

"Another vote against. Six months to finish my order, and multiple ignored emails and phone calls. Will never use again.

I've used Rogue several times since - the complete opposite, very good to work with (even if they are a tad expensive at times)"

After all this and him telling me the order will be cancelled. He still hasn't cancelled my order. I emailed him back telling him to cancel it immediately and refund my money.... Still nothing. I am going to be starting a dispute with my MasterCard if it's not cancelled very soon.

I even went out of my way to email the company supplying them with their plates to let them know about this terrible experience.

I ended up having to post on their Facebook page, saying if you don't refund me immediately I am taking legal action. I also made a post on my own status and tagged the owners personal account and the company, saying basically the same thing.

Again after ignoring my attempts to contact him, he emails me immediately after deleting my Facebook post.

I get an automated email telling me that the order has been cancelled and card has been refunded. Also get an email from him saying the same thing....

My card still has not been refunded. When I login to the site it says it has been refunded, but it has not.

He also reported me to Facebook for demanding my money back and tagging his personal account. Because I was "harassing" him or something. Now I'm even banned from Facebook for 72 hours, and still haven't gotten any of my money back.
Do not order from therepublicofsport.ca. They are a scam.

Open letter to CrossFit HQ by Dr Adam Schulte

I apologise if this was already linked, but I did not find it, using the search forum function.

http://ift.tt/1gDn5oD Seems WFS to me as this is a work from Dr., and not the t-nation website, they are only publishing it. Its most likely available on other sources aswel.

Thoughs?
Open letter to CrossFit HQ by Dr Adam Schulte

Doug's WOD Log

mercredi 12 août 2015

October 15, 2011
Five rounds for time of:
95 pound Squat clean, 7 reps
14 Kettlebell swings, 1 pood (sub 35 lb dumbbell)

12:28
Doug's WOD Log