CrossFit Mobility Course

I'm seeng this certificate floating around, but it doesnt seem to be offered any more?

Anybody?

CrossFit Mobility Course

Pullup bar/homemade suspension trainer

I am going to make a suspension trainer from the following parts:

http://ift.tt/2dx7Q0d

http://ift.tt/2ddjAJY

Will I need anything else or will these do the job?
Will the components be strong enough?

I’m also thinking of purchasing this pullup bar:
http://ift.tt/2ddkmXe

I’ll also anchor the suspension trainer from it?
Any others I could consider from Uk/Irish websites?
Also do I need to make sure a wall mounted pullup bar has enough clearance from the wall to perform inverted rows/pushups/jackknife pullups?

Pullup bar/homemade suspension trainer

Possibly buying an existing box

I have been considering buying a box that was started a few years back when there was a partnership of box owners and one left in June 2015, he was the one that wanted to start the second location, 16 miles from the primary location. Since that time the second location has basically been the "red-headed step child" and left out of a lot. I have been in talks with the current owner and he has given me some "off the cuff numbers" and I was wondering the thoughts of others as far as his valuation of the business. listed below are the numbers, this is in a town in the middle of Iowa

This is off the cuff and fast. Here are some #’s.
48 members
12- 5 days a week $60/month
36- 3 days a week $50/month
That is $30,240/year
Expenses:
Rent $7200/year
Trainers $2400/year
Insurance $1000/year- this is a high estimate
Website- $15/month
Fees for CC processing $50/month

This produces a profit of around $19,000/year. Businesses usually sell for 3-5x a yearly profit. I would go close to lower side of that, for $65,000.

Any thoughts on this would be greatly appreciated.

Possibly buying an existing box

Back Squats.... Lingering Iliopsoas Soreness

https://youtu.be/CDqFttvKU5A

I realize the angle is pretty bad, but do folks see that I'm doing right and wrong?

I've got some lingering soreness most pronounced in my left Iliopsoas.

What stretches should I add to my pre-workout routine?

Back Squats.... Lingering Iliopsoas Soreness

Steel club/clubbell training

Just wondering if anyone has any experience/thoughts on training with steel clubs. Looking for something different to work on firefighting skills such as pulling ceiling, swinging an axe, etc. I feel I have poor rotational strength (both swinging an axe and swinging the softball bat); I have read steel clubs are a great tool for increasing that.

I'd appreciate any feedback on pro/cons and a good starting weight. Thanks.

Steel club/clubbell training

HIRING Coach in Azusa, CA

CrossFit Direct Action is currently hiring! :kicking0:

We are looking for passionate and motivating coaches. If you love to coach, love people, take pride in what you do and want to be a part of a growing Box, then this is the place for you.

Please read below and send your resume to info@crossfitdirectaction.com

-Must have current CrossFit Level 1 Certificate
-Able to work from 5pm-9pm as needed
-Paid per class (1 hour)

thanks!
http://ift.tt/1OlqC4B

HIRING Coach in Azusa, CA

NEW CrossFit Polymath near Fort Leonard Wood

Hey all, just wanted to let everyone know that CrossFit Polymath is now open and supporting the CrossFit needs of the Fort Leonard Wood area. Great equipment and instructors, with SHOWERS (handicapped accessible)!

530 Marshall Drive Suite A, St Robert, MO 65584

573-451-2420

Dain

NEW CrossFit Polymath near Fort Leonard Wood

Two old pop for dirty tests..

http://ift.tt/2cPYmBf

Frickin pathetic people. Congrats Scott you moved up a space.

Hope that treat it well and say they made a mistake and own up to it.

High level Masters.. wonder when the first high level individual will get caught?

Scott Jones did have a rather average open then bam.. 3rd place.. well we know what happened.

Sad to see but good to know.

Two old pop for dirty tests..

Fitness continuum mod to address competition

Keeping people aligned with their stated goals and not distracted by other things is a challenge.

Competition is often one of the "other things" that gets in the way.

This modification to the sickness-wellness-fitness continuum has been helpful in illustrating the risk associated with competition and how it can detract from ones goal of optimal fitness.

Hope you find it useful.

http://ift.tt/1lmzkFy (WFS)

Fitness continuum mod to address competition

Account delete

Hi guys,

Can some one please delete my account and photo.

I have not posted in years but it shows up in a google search.

Also, can I change my account name so that it wont show up?

Why is there no option to do this personally?

Please reply soon, thank you

Account delete

Must all trainers at affiliates be L1 certified?

Must all trainers at affiliates be L1 certified? I can not find the answer to this question in my affiliate contract.

-Thanks

Must all trainers at affiliates be L1 certified?

Rogue Ohio Bar with Spacers?

I recently purchased an Ohio bar from Craigslist. I took it apart to clean it and found that there were spacers in both ends and a two half washers that fit into a groove. All of the videos I can find on bar maintenance show only the two clips. The end caps are Ohio end caps and the bar has brass bushings. End caps are dated 2014.

Anyone else have an Ohio bar with spacers in the ends? Is this normal or did I get something other than an Ohio bar?

Rogue Ohio Bar with Spacers?

Looking for Coaches and Writers

My name is Paul Peterson and I own a functional fitness site which has a great deal of original and curated content. We are expanding our contributor base and looking for writers who coach or participate in CrossFit.

We have a growing social media base, a site which gets over 50K in monthly traffic, and an expanding audience base.

If you are interested, or know somebody who would be interested in talking with us, message me and lets chat.

Cheers,

Paul

Looking for Coaches and Writers

Yet another "Study" saying CrossFit is bad for you...gawd people let it go already

Hey HQ, any idea on what this BS is?

New Zealand Herald Article - Why too much CrossFit is bad for you
WFS

Fuller Article here
MedicalDaily.com
WFS

Link to study here
Two Consecutive Days of CrossFit Training Affects Pro and Anti-inflammatory Cytokines and Osteoprotegerin without Impairments in Muscle Power
WFS

Trying to read through all the scientific gobbledygook, it would appear Mr Tibana et al. failed to follow even basic programming recovery principles.

Sean

Yet another "Study" saying CrossFit is bad for you...gawd people let it go already

Endurance Programming

Where's the best place to find information on endurance programming?

Endurance Programming

Home gym suggestions

I trying to pick some few brains on here as to what else would nice to have for use at home and at the fire station. When I do workout at home it is either outside, at a park or in my living room (rental, no garage). I live in small town with no CF box. Get my lifts in at a globo gym and then a met-con anyway I can.

I have a good amount of equipment and I get a good variety of movements in, it would be nice to have some variety.

Below is a list of equipment I currently have
Rings, Door Strap for Rings
Agility ladder, cones
Dragging sled
Abmat
Ab Roller
3 in 1 Plyo box (20”-24”-30”)
Jump Rope
Schwinn AirDyne
53# and 35# Kettlebells
20# and 30# Slam Ball
Brute Force Sand bag
20# Medicine Ball
PVC parellettes

One thing I was leaning towards was a 2 pood kettlebell as swing with the 53# are getting pretty easy. Whatever do I decide to get would be fairly easily transportable so I can bring to work and back. Thanks

Home gym suggestions

bumper plates - choosing weights

Interested to hear thoughts on what bumper weights (as in, the mass not the brand) folks would suggest for outfitting a garage gym.

I know a 'standard' set of bumpers would be 25/20/15/10kg or 55/45/35/25lb, but for WODs and general lifting is there any advantage I'm missing of having these increments over, say, sticking to 45lb and 25lb plates along with the usual change and fractional plates?

I'm imagining something like minimising the number of plates on the bar minimises the amount of jiggling and hence energy loss in a maximal fast lift? Would this even make a difference without competition collars?

bumper plates - choosing weights