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Search: Posts Made By: Jonathon Shelton
Forum: Competitions 01-02-2010, 11:44 AM
Replies: 4
Views: 2,539
Posted By Jonathon Shelton
Re: January '10 Painstorm

so for back squats: i weigh 200# = 2000 total pounds w/ 225 = only 8.8 or 9 reps?
Forum: Competitions 12-01-2009, 03:55 AM
Replies: 12
Views: 4,229
Posted By Jonathon Shelton
Re: Painstorm - December '09

do you do the muscle ups after each round, or after all 3 rounds are completed?
Forum: Nutrition 10-08-2009, 01:18 PM
Replies: 9
Views: 5,224
Posted By Jonathon Shelton
Re: New Supplement of CrossFit??

I just wanted to clear things up. I did start this post earlier about the product. My intentions were simple: 1. To see if anyone was using the product 2. If they were, what were they experiencing...
Forum: Nutrition 10-08-2009, 07:27 AM
Replies: 25
Views: 7,475
Posted By Jonathon Shelton
Re: Supplements

I just wanted to clear things up. I did start a post earlier about the product. My intentions were simple: 1. To see if anyone was using the product 2. If they were, what were they experiencing...
Forum: Nutrition 10-07-2009, 05:49 PM
Replies: 9
Views: 5,224
Posted By Jonathon Shelton
Re: New Supplement of CrossFit??

Protandim's proprietary Blend 675 mg: Milk thistle extract (Silybum marianum) (seed), Bacopa extract (Bacopa monnieri) (aerial part), Ashwagandha (Withania somnifera) (root), Green tea extract...
Forum: Nutrition 10-07-2009, 05:21 PM
Replies: 9
Views: 5,224
Posted By Jonathon Shelton
Re: New Supplement of CrossFit??

As of now, you might still be able to grab a bottle at your local GNC, but they are not longer shipping the product to them anymore. They now took the route of Independent Distributors. Which I...
Forum: Nutrition 10-07-2009, 05:13 PM
Replies: 9
Views: 5,224
Posted By Jonathon Shelton
Re: New Supplement of CrossFit??

Like I said, when I first saw it, I was very skeptical as well. I did my research and read their peer review studies on pubmed.gov. One of their peer reviews from University of Colorado in Denver...
Forum: Nutrition 10-07-2009, 02:41 PM
Replies: 9
Views: 5,224
Posted By Jonathon Shelton
New Supplement of CrossFit??

This new "Miracle Pill" sort of landed in our lap here at CrossFit Waco a couple of weeks ago. I was very skeptical about it at first, but I tried it, and after 3 weeks, there's nothing like it. ...
Forum: Equipment 09-27-2009, 08:48 AM
Replies: 78
Views: 14,408
Posted By Jonathon Shelton
Re: Gloves are for gardening t-shirts now Available!!!

A shirt is a shirt. If you don't like it, don't buy it or make any similar to it. People wear offensive shirts all the time. Some people think their funny and understand it's humor, while others...
Forum: Running a CrossFit Facility 09-16-2009, 09:21 AM
Replies: 14
Views: 4,315
Posted By Jonathon Shelton
What's on your Whiteboards??

I was just curious as to what other gyms were writing on their whiteboards. We have a large one with all the members PRs on it (Back Squat, Back Squat 3RM, OHS, OHS 3RM, etc.) so it's easier to have...
Forum: Running a CrossFit Facility 03-19-2009, 08:56 AM
Replies: 168
Views: 73,791
Posted By Jonathon Shelton
Re: The Economics of Membership Pricing

Here in Waco we have an Unlimited Package and a 2x/week package. Majority of our members come 4-5 days a week, and the 2x a week people usually come in on Saturdays for the Open Gym for a 3rd day. ...
Forum: Workout of the Day 03-10-2009, 11:48 AM
Replies: 16
Views: 53,579
Posted By Jonathon Shelton
Post List of CrossFit Workouts

I figured I would put this on here. This is what I go off of to determine the workout each day. I have a routine that list a combination of Ms, Gs, and Ws for each day. Then I go that that special...
Forum: Running a CrossFit Facility 02-16-2009, 09:14 AM
Replies: 6
Views: 2,552
Posted By Jonathon Shelton
Re: Ideas for Grand Opening CF Competition

Erik,
We just had our Grand Opening a couple of weekends ago, and we had a Grand Opening Challenge. We also offered a free group workout after the challenge for anyone wanting to try out CrossFit. ...
Forum: Running a CrossFit Facility 02-04-2009, 08:34 AM
Replies: 7
Views: 5,561
Posted By Jonathon Shelton
Grand Opening Speech Topics

We are having our Grand Opening this Sat. and during that time we are going to serve food, give an intro to CrossFit spill, put on a workout by the trainers, and offer a free demo crossfit workout. ...
Forum: Running a CrossFit Facility 01-22-2009, 10:12 AM
Replies: 12
Views: 3,248
Posted By Jonathon Shelton
Talking CrossFit Waco Approval

I'm APPROVED!! We are finally up and running. It's time to change some lives!!
Forum: Running a CrossFit Facility 01-20-2009, 12:02 PM
Replies: 4
Views: 1,741
Posted By Jonathon Shelton
Mil, LEO, FD

I am putting together a little presentation for our local Mil, LEO, and FD to show them how CrossFit can change their performances during duty. I have pretty much completed it, but I wanted to show...
Forum: Running a CrossFit Facility 01-19-2009, 05:44 AM
Replies: 2
Views: 2,338
Posted By Jonathon Shelton
Affiliate Membership Software

Another trainer and I are in the process of opening up our own box. We have pretty much everything we need except for a membership software program. I wanted to start out nice and cheap at first,...
Forum: Running a CrossFit Facility 01-19-2009, 05:35 AM
Replies: 449
Views: 73,371
Posted By Jonathon Shelton
Re: Power Point Presentation

I would like to see the powerpoint as well. Should have the box open in a couple of weeks. Jshelton44@yahoo.com
Forum: Equipment 12-16-2008, 09:31 AM
Replies: 7
Views: 7,196
Posted By Jonathon Shelton
Re: Squat stands - Max weight limit?

I bought the Body-Solid Powerline squat rack from Bodybuilding.com for $149. It is perfect and holds up to around 500# easy.
Forum: Equipment 12-11-2008, 11:01 AM
Replies: 6
Views: 12,446
Posted By Jonathon Shelton
Re: Cheap Barbells!!

Thanks..The 5' bar would be for the women to use as starters. The 6' bars are around 40 lbs., and still a little heavy for some of the beginner women I train. I was trying to save as much money as...
Forum: Equipment 12-10-2008, 08:56 AM
Replies: 6
Views: 12,446
Posted By Jonathon Shelton
Exclamation Cheap Barbells!!

I found some cheap barbells online at www.adamantbarbell.com. They have the 7' for $99 and a 5' for $89. I was wondering if anyone has ever purchased from them before, and if these barbells are a...
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