Evening Workouts

Was curious to know how many here begin their workouts after 8pm. Is there a time when it just gets "too late" and you end up skipping or do you do it no matter what time you get home?

Evening Workouts

Job Opportunity: Phnom Penh, Cambodia

Hey - We've been running the first and only CrossFit affiliate in Cambodia for the past year and we're looking to expand. I'm looking for 1-2 coaches interested in taking an adventure of a lifte time to one of the secret treasures in Asia- Phnom Penh. Attached are two job descriptions. Our ideal coach emphasizes safety and form over all else, is very comfortable in a multi-cultural environment (we have members from over 20 countries) and is willing to make a 2 year commitment! Lots more info in the job description!

We're looking for at least 1 male and 1 female coach.

Thanks!

- Corbett
http://ift.tt/1N4IIZB
http://ift.tt/1KzDKlj

Attached Files

	CrossFit Head Coach JD 2015.pdf (150.4 KB)
	CrossFit Coach JD v3.1 SEP15.pdf (180.6 KB)

Job Opportunity: Phnom Penh, Cambodia

Good Sandbag?

I am interested in buying a heavy sandbag - around 100lbs.

Rogue sells heavy sandbags, but they are pretty expensive.

Lynx Barbell has a 150lb capacity sandbag for $58.
http://ift.tt/1L3Dqkh

link is sfw

Anyone have any experience with Lynx or their sandbags?

Got any other suggestions for a heavy sandbag?

Good Sandbag?

Nano 4s $60 on Reebok site

They're all marked down to $100, and today with the code NANO4, it brings them down to $60.

link is SFW, and should work fine for anyone. Just add code before checkout.

http://ift.tt/1MlPKcX

Nano 4s $60 on Reebok site

Full-time CF Coach sought for a new box opening in Jakarta, Indonesia

If you're interested to move to Jakarta, we have a great opportunity for a min. L-1 certified coach to join our outgoing and fun team.

We have just opened our first box and will soon be looking to open our second.

Jakarta is a metropolitan city with 12 million people and short distance away from one of the best travel destinations in South East Asia. The rest you can google it away and check it out for yourself.

If you're interested, please drop us an email at thomas.oentoro@gmail.com or info@crossfit6221.com

Best,

Full-time CF Coach sought for a new box opening in Jakarta, Indonesia

Where to buy CrossFit stash in NYC?

Hi guys,

I'm visiting NYC for the first time at the end of the month and I'm bringing an empty suitcase! I'm eager to get some new WOD shorts, t shirts, metcons, olys etc

Do you guys have any recommendations for where I can go in central NYC to find this stuff? I was thinking Nike Town for the Nike stuff, but no idea where to go for Rogue, Hylete etc

Thanks

Where to buy CrossFit stash in NYC?

Is this stupid?

Hey guys, I've recently (almost 9 months, I believe) backed away from Crossfit and went to a more traditional bodybuilding type program. I've seen some good results (aesthetically) but my engine is completely gone. Recently at my globo the gym owner (a Regionals level competitor) is starting a morning Crossfit class and asked me to participate.

My question is: Would it be beneficial or detrimental to do a Crossfit workout (metcon only) Monday's and Wednesday's and then my "bodybuilding" program on Tues/Thurs? Saturday's I typically just run 3 or 4 miles. Would these compliment each other in a good way? Or will I erase any positive gains with all the cardio?

Lastly, before you ask, I'm 6'0" 190 lbs. 27 years old and looking to get around 195 but with some functional strength.

Thanks for any feedback!

Is this stupid?

Recommened Calorie Intake

I am trying to understand the crossfit calorie prescriptions (from http://ift.tt/1nWs6d9)

The CrossFit dietary prescription is as follows:
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.

Suppose your weight is 60 kg your total calorie intake would be between

0.7*2*60*4/0.3 = 1120
and

1.0*2*60*4/0.3 = 1600

which seems to be very low. (The factor 2 in the calculation is because of the kg to pound conversion, the factor 4 because of the protein to calorie conversion and the /0.3 because calories from protein should be 30 percent of your total caloric intake).

Another point I don't understand is, that this doesn't distinguish between men and women.

Please don't tell me that counting the calories is not so important. I just want to understand the crossfit nutrition prescription and why the caloric intake is so low.

For me this seems to be like a restrictive diet prescription to loose fat and not for a crossfit athlete which wants to build or just maintain muscle mass and body weight.

I just compared it with: http://ift.tt/1cNIkPS which gives me above 2000 calories for an active female or 2300 for an active man (using Mifflin- St Jeor. research model).

So my questions are:

- Did I the calculations right?
- Why are the caloric prescriptions so low?
- How to explain the difference to the linked calculator?
- Is this meant for fat loss or for maintaining?

Recommened Calorie Intake

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 get the full flavor of CrossFit with out some equipment and hauling equipment back and forth a couple times a week seems like it would be a pain in itself. Do you guys think it is possible to run a decent program a couple times a week without equipment. What would you guys do if you were given this opportunity?

Partnering with a local University

Downtown San Diego, CA - Looking for coaches

Bear Republic CrossFit is in search of coaches looking to start from the ground up with a great community!

Please follow the guidelines below:

1) Have at least 1 year of CrossFit coaching experience
2) Submit a resume, including a picture, with a letter of recommendation.
3) Explain in less than one page why you love CrossFit and what your goals are as a coach.

If you can meet these requirements please send the above information to erichwallis@gmail.com.

Attached Thumbnails

 

Downtown San Diego, CA - Looking for coaches

FS: Rogue Fitness Castro Rig + More

http://ift.tt/1Mf3INz

For sale is a Rogue Fitness Castro Rig. It is made of 2"x3" steel beams (same as Monster series for attachments) and is 12' tall. The floor plan is 4'x6' when set up. It comes with 2 fat/skinny grip pull up bars, the dirty south pull up bar (triple bar), 2 sets of J-cups, wall ball attachment, matador dip bar attachment, one set of safety spotter arms, climbing rope, 14lb medicine ball and set of gymnastic rings. Comes with all bolts needed to attach it to the ground.


This thing is great. I had it set up in my backyard in Florida but the place I am renting here does not have the room.

Asking $1200 obo

FS: Rogue Fitness Castro Rig + More

Additional (heavy) lifts rep scheme

After being a long time home CrossFitter/lifter with varying degrees of success, I have started going to a box. I've loved it so far, and I do feel much healthier all over, even compared to my previous attempts at lifting and metconning at home.

What I am lacking by going to my box 3x a week is strength work. I'd say that 60% to 80% of the workouts of my box consist of a warm-up -> technique -> one strength exercise -> metcon. The other days cut out a strength exercise in favor of a longer metcon. This means probably 2.5 heavy lifts a week with CrossFit.

My typical CrossFit week looks similar to:
Mon - CrossFit
Tues - CrossFit
Wed - Low to moderate intensity steady-state
Thurs - CrossFit
Fri - Off

My solution has been to do a heavy lifting day on Saturdays with 2 or 3 heavy lifts followed by a short metcon or auxillary work. I tend to favor Cleans followed by a (bench)press. But weeks like this one where I did heavy snatches on Thursday, I'll replace cleans with squats. Basically, I'm trying to fill in the gaps.

So here is my main question: What set/rep schemes are best in this type of scenario? I typically do 4 or 5 sets of increasing weights and work up to one heavy work set. Things like 185 lbs, 225 lbs, 275 lbs, 315 lbs on my last squat day. For strength I'll do singles, triples, or 5's. For power movements like cleans I'd do singles, doubles or triples instead.

Am I best to go heavy with singles, get volume with fives, or somewhere inbetween with triples? I think I remember reading on 70's big that Justin specifically prefers triples for press over 5's, so it could vary by exercise. Also, giving me the answer of "vary it up" works fine too.

My numbers are moderate: 245 lbs clean, 170 lbs press, 315x3 squat. At 225 lbs, I think I have plenty of room to go up before needing a more focused program.
My goal is to slowly increase my strength numbers, while not being afraid to throw in the towel any days where I need to.

Additional (heavy) lifts rep scheme

Why has this message board gone so quiet?

7 years ago when I first started CrossFit this message board was about 100 times more active. Does anyone have any explanation of why it's gone so quiet on here. The amount of Crossfitters, boxes since 7 years ago has grown so much yet less people are discussing on here.

My only explanation is that 7 years ago most people would workout on there own and getting on here was the only way to speak to others doing CrossFit, whereas nowadays there's so many affiliates that people stick to there own place.

Be interested in everyones view on why they think it's gone so quiet on here.

Why has this message board gone so quiet?

FS: Titan Titanium 1m Wrist Wraps (IPF approved) $17 shipped US

Only used these a couple times, to tight for my liking, great wrap though and good for benching especially.
http://ift.tt/1NuEoF3

FS: Titan Titanium 1m Wrist Wraps (IPF approved) $17 shipped US

Just getting started in South Carolina

Hi all,
I am new to the iste after lurking for a while. I look forward to reading everyones posts as well as asking questions of you all. My first questions are;
Is there a daily WOD text service\App that I can register with?
Is there a consensus favorite beginner program?

A little bit about me :-)
-46 YO
-6'5" 250
-body building and power lifting for close to 25 years
-Really bad at cardio!!
-Workout at home with olympic free weights (No machines)
-Workout in the evenings after work due to early morning job hours
-Really bad about eating. You would think someone my size would eat a lot but strangely that is not the case. What I do eat is usually not good.

Any feedback is always welcome.

Thanks!
Wade

Just getting started in South Carolina

Extra squats

Hey guys!

I've been doing CF for the last 3 months and i'm so hooked!

Doing mainly CF-classes at my box 4-5 times a week.
Everything is going good, and doing small progress.

But i have a big problem with my squats, and thinking about turning up 30min Before class every day to do extra squats.
Is that a good, or will it only cause me to get over trained?


And how could a good programming look like for only squats ( all sorts)?

Hope someone can help me :)

take care!

Extra squats

For Sale: Adidas Adipower Size 14 BNIB $125

I just purchased this pair of size 14 Adipowers for $199 They are just a tad too big, whereas the size 13s are too tight.
Honestly they feel great but I pretended to split jerk and both times I slid forward inside the shoe by about 1/4 inch. That is no bueno.
I'm usually a size 13 but Adipowers are definitely designed for thinner feet so fitting meant going up.
I guess I need a 13.5.
Buyer pays the shipping and method.

I'm out in Riverside, CA.

Attached Thumbnails

 

For Sale: Adidas Adipower Size 14 BNIB $125

Low Back Injury From Deadlifting

So, I had a WOD a few months ago that was something like this:

10 Deadlifts at 315
15 Over the Bar Burpees

Rest 2 minutes X5

315 isn't that heavy for me (450 Max) so I did the first two rounds unbroken then the last three 6/4 I could feel towards the middle that my back was hurting a bit, but pushed through it. Fast forward two months and my low back is still very much an issue.

I was getting better but then had a competition which happened to include deadifts and went back to square one.

I was seeing a chrio twice a week for a month but it didn't prove to do much. He did stim, ultrasound, graston and adjustments for it. I'm planning to borrow an inversion table from a relative hoping that can help but wa swonding if anyone had ever had similar issues and found something that fixed it.

I can do pretty much anything other than pull off the floor. No deadlifts, clean or snatches. Thoughts?

Low Back Injury From Deadlifting

Crossfit box near Nice Globo gym?

Does anyone know data dealing with a Crossfit gym starting near a Golds Gym. The Golds is huge and very cheap to join. They spend a bit of cash in advertising. Typically I have not seen many Box's spend a bunch of money on advertising. Each place will attract totally different people to join. Please let me know if anyone has done it, how it worked out or knows anyone who has done it and what was their experience. Cheers Vic

Crossfit box near Nice Globo gym?

Hip Labrum

I have preliminary dx of a torn hip labrum. I have an MRI scheduled in 10 days, follow up appt. at sports med clinic a week after that. Who knows how long it will be after that before I get surgery. I don't mind being hurt, it's all part of moving heavy stuff but I feel like I am wasting time doing nothing for the next three or who knows how many weeks. Any ideas for "no hip crossfit"?

Oh, and I'm pushing 50 so there is that old person variable as well.

Hip Labrum

Free Semi Truck Tire-Central Indiana

I have a semi truck tire I'm giving away for free. Located in Greenfield, Indiana. I was using it for sledge hammer training but my tendonitis isn't a fan. I will help load the tire. Come pick up at my house.


Thanks

Free Semi Truck Tire-Central Indiana

OHS critique

This is a video of two videos combined side by side into one. Sorry for not being in synch but dunno how to do that in coach's eye. Also sorry for poor background music but I had to use something to mask the real audio.

Also sorry for awful video quality, I hope its usable to a point where you can make useful comments.

https://www.youtube.com/watch?v=tLaYgY_ezIU WFS

Couple of points: do you see any difference in form between videos, is one form better than the other? How is the general form, good, bad, great, awful? These are light weights, but close to my 5RM max, maybe a couple of pounds more is doable, but nothing fancy.

OHS critique

F/S: Again Faster Squat Stand 2.0

Hello all - I am selling my Again Faster squat stand version 2.0. It has 2.5" 11 guage steel and is in like new condition. My wife bought me a Rogue SML-1 for my birthday, so this one has to go. Asking $200, will not ship.

Thanks!

Attached Thumbnails

     

F/S: Again Faster Squat Stand 2.0

Non-affiliate box

Hello,

I run a non-affiliate box. Anyone on board who runs one? I would like to connect.

~Rk

Non-affiliate box

Golfers Elbow

Hello,
Has anyone dealt with Golfers Elbow? What is the treatment and how long does it take to heal?

~Rk

Golfers Elbow

rebounding hang cleans for speed and save grip

Watching the GRID and how they do hang cleans.. bouncing off the tops of legs.. Have a comp coming up soon and has the DT.. 45 hang cleans with 155#. I can do it with 95# easy but after that my form is not like the pros. Anyone have any advice or any links to some coaching of this exact form. Seems to extend one's grip measurably for sure. You don't even have to hook grip because the bar hits the thighs and then bounces up.. would appreciate all info. Cheers
Vic

rebounding hang cleans for speed and save grip

Two a Day workout

......

Two a Day workout

Two a Day workout

Good day!

I really don't know if this is where I can ask this but here it goes. I have been working out 3-4 days at a time before. Recently, I started another job and that cut my workout days to just 2 days.

My current work schedule is 8am to 830pm, I would have a 30min break between jobs. I do WODs tue and thurs at 6am.

I was thinking of signing up at a regular Globo gym and then workout at night after my 830 shift. Then my schedule would be the same working out at 6am then 830pm at night on tuesdays and thursdays. Saturdays and sundays are hit and miss since family time happens on the weekend.

At first I wanted to do Mondays at 830pm, Tuesdays 6am then thurday 6am and 830pm.

I would appreciate any inputs as far as workout timing is concerned. And I know that no one really overtrains if rested properly (haha) but with my workload, it can be a challenge.

Thanks in advance!

Two a Day workout

On Ramps Classes = Barrier to Sales

We're in the process of putting together out Affiliate Business Plan.

Question to Affiliate owners out there; speaking theoretically, surely the 'Fixed On-Ramp Class' model is a major barrier to sales?

A interested person has to
- Wait for the next class to start, and...
- ...That class is at a fixed time that may not be convenient for them.

I have 15 years in marketing and although I have never marketed in the fitness market or CrossFit specifically, to me this would seem to have a significant effect on conversion. Obviously when an Affiliate is big enough to run a new beginners class each week or two, and 3 or 4 at different times, there is no longer a barrier, but that's a pretty big Affiliate.

However the fixed On-ramp class model maybe the lesser of 5 evils...

Other options that come to mind are:

• 1-on-1 onramps = Labor expensive and the prospect misses out on the important social / community aspect
  
• Let the prospect choose the classes they want to go to and schedule a specific coach to be added to that class to walk that newbie thru the paces, 1-on-1 styles. Multiple issues with the new client feeling inferior being taught around experienced members, the on-ramp curriculum not really fitting in well with a standard class, and others.
  
• Perhaps running a short 1-on-1 before their class, and then let them join-in, in a controlled way?
  
• Another option is new members can come along to classes and just be heavily managed by the class coach to avoid issues, until the On-ramp begins?

None of these options are perfect

How have you guys seen this cat skinned?

Sean

On Ramps Classes = Barrier to Sales

Westside strength routine I just wrote for a CF athlete

I just write this program for a CF athlete specifically interested in increasing her absolute strength. Let me know if you have any questions:

* Accessory work sets should be taken to just shy of concentric failure. Stop one rep short of failure.

Monday - ME Lower:

Weekly rotation of the the following movements: back squat with standard barbell, box squat with alternative bar, sumo style rack pull using a low rack (plates are just a couple of inches off the floor), front squat

Work up to a 1RM using one of the above weekly (rotate in the sequence they are listed)

Accessory work:

Glute/ham raises - 2 x AMRAP

Stiff-legged deadlift 2 x 12 - this is to be performed in the bodybuilding style which focuses on the hamstrings. Lock the knees with a slight bend in them and then lower the barbell to about 3" above the ankle on the shin (you will need to be standing on an elevated platform to get this depth). Do not lockout at the top of the reps, rather make them a continuous motion stopping just shy of lockout at the top. Do them slow and controlled and really go for the burn in your hamstrings.

Heavy sled pulls - 4 pulls of roughly 60'

Tuesday - CF WOD that is not too taxing especially for the legs. We want this to serve as a way to maintain conditioning and to be a form of active recovery for the strength training.

Wednesday - ME Upper:

Weekly rotation of the following movements: standing shoulder press, bench press, incline press

Work up to a 1RM using one of the above weekly (rotate in the order above)

Accessory work:

Seated dumbbell shoulder press - 2 x 10

Dumbbell rollbacks - 2 x 12 (video - WFS - https://www.youtube.com/watch?v=Nvyznzu1PRU)

Close grip bench press (hands roughly 6-7" apart) - 2 x 8 - pause each rep on the chest and don't let your *** come off the bench. We want to build triceps pressing strength.

Thursday - CF WOD (same rules as Tuesday)

Friday - DE Lower:

Box squat with bands using a 3 week wave - 2 x 10 for the first 2 weeks and 2 x 8 on the 3rd.

The weekly loading percentage scheme is 50% for week 1, 55% week 2, and 60% week 3. That is the barbell weight. So, if your max box squat is 300 lbs you would use 150 lbs of bar weight for week 1. The bands should equate to roughly 25% of your 1RM at the top. Using the 300 lbs example you would want roughly 75 lbs of band resistance at the top. This figure is very rough as it cannot be exacting due to the set nature of band resistance and what is available. In your case, I would go with what are called monster mini bands. You can get them from http://ift.tt/MInxTQ.

Warm-up prior to the working sets listed above. Keep rest time between sets to a minimum, but sufficient to allow you to maintain speed. On this day speed is king. The 1st and 3rd guy in this video (WFS - https://www.youtube.com/watch?v=vKDI79TrAz0) exhibit good speed to give you an idea, but ideally you want to move even faster. The goal with DE squats is to build your strength speed (although you will see this erroneously referred to as speed strength quite often). You are building your ability to be explosive with heavy loads.

Accessory work:

Glute/ham raises - 2 x AMRAP

Good mornings - 2 x 10

Light sled pulls - 1/2 the load from Monday for 4 pulls of roughly 100'

Sunday - DE Upper:

Speed incline bench press - 3 x 8

The incline angle for the bench should be relatively steep - roughly 70 degrees. The bar load should be 55% of your 1RM max. The same idea of speed is important here, but with good form. Take a split second between each of the 3 reps so that they do not become one continuous movement.

Accessory work:

Seated dumbbell shoulder press - 2 x 10

Dumbbell rollbacks - 2 x 12 (video - WFS - https://www.youtube.com/watch?v=Nvyznzu1PRU)

Close grip bench press (hands roughly 6-7" apart) - 2 x 8

Westside strength routine I just wrote for a CF athlete

Jumping pull ups - Standard?

What's the standard for jumping pull ups?

I have seen people actually jump from the floor to the bar but also seen people stand on bumpers and do the same thing!

Whats right or are both ok?

Jumping pull ups - Standard?

Using Assault Air Bike during classes

Hello,

I'm a new Affiliate and I'm buying 2 Assault Air Bike.
How can I use it during classes for Skills or Warm-ups ?
Do you use it ?

Thanks for all

Baptiste POUJADE

Using Assault Air Bike during classes

Eleiko 20kg sport barbell

I am selling my Elieko sport training barbell. It is 20 kg and in great condition. Only had it about 4-5 months. The barbell retails for $729 and I'm asking $675. I willing to listen to other reasonable offers. I live in San Jose, California.

Eleiko 20kg sport barbell

Macro's

Hello my numbers are Fat 80, Carb 315, Protein 225
This has been working great the last few months but now that school is back in I'm feeling tired when I get off and go to the gym. Should I up my carbs and lower my Fat thanks for any help.

Macro's

Concept II D rower for sale in Phoenix, AZ

With concept cover and manual, clean and well kept in garage, 52057 meters
$700 for local pickup in Phoenix metro area (Phx, Glendale, Scottsdale, Tempe)
With PM3 monitorAttachment 13875

Attachment 13876

Attached Thumbnails

   

Concept II D rower for sale in Phoenix, AZ

reebok what have you done!

i'm so frustrated, being based out of China, its really difficult for me to get a pair of Nano5s, but eventually i managed to (1 size bigger than i'd usually wear), they were totally awful, so my friend got another pair and shipped them to me (took 2 weeks) in my size, still HATE them, WORST shoe ever, its the first time i've wanted to take off my shoes mid-WOD, and wearing them around at one point i thought i'd lost a toe to gangrene they felt so tight around my toes, Reebok totally ruined all that was great about the Nano 2s and 3s and created this monstrosity,i'm so disappointed.

*rant over*

reebok what have you done!