Word, I'd normally be interested in something like that; but I all my funds are going towards a 3-week European excursion this summer and maybe a ring

[Edited on February 13, 2013 at 5:56 AM. Reason : less words]

2/13/2013 5:56:11 AM

1 out 2 ain't bad, I guess

2/14/2013 12:29:10 AM

Just nailed 390x1 on the squat for a new PR! It was a grind through mid way, but I lost hip drive so if I can clean that up it should be easy pickings for 400lbs

2/18/2013 11:19:38 AM

Quote :

"Cf boards http://board.crossfit.com/showthread.php?t=71512 Article http://board.crossfit.com/showthread.php?t=71512 Website http://myultimateadvantage.com/ Way more than that, but its a start. I have his contact info if you want to call/email him. He loves talking to coaches/athletes about their training."

your first 2 links are the same

[Edited on February 18, 2013 at 5:14 PM. Reason : s]

2/18/2013 5:13:28 PM

http://www.tabatatimes.com/ultimate-athlete-rick-scarpulla/

2/18/2013 8:15:22 PM

Quote :

"Word, I'd normally be interested in something like that; but I all my funds are going towards a 3-week European excursion this summer and maybe a ring"

oh snap!!

2/18/2013 8:31:53 PM

^Yea, it's about that time... We've been living together for over 2.5 years!

2/19/2013 8:04:03 AM

finally time?

2/19/2013 8:13:38 AM

Some action footage from yesterday!

2/22/2013 12:07:28 PM

I was making big transformations in body and weight for a good solid month

now i seem to have hit a wall

not noticing any real gains in body structure...still going up in weight though.

on a 3 month plan so maybe im just in that odd bulking stage.

is that the case?

2/26/2013 2:20:59 PM

How often are you hitting each muscle group?

2/26/2013 4:53:24 PM

Chest
Legs
Back
Arms
Shoulders
Rest


repeat

2/26/2013 7:14:24 PM

Height/weight/squat/bench/DL numbers?

2/26/2013 8:17:42 PM

bttt

3/13/2013 9:42:14 AM

I just ordered a heart rate monitor and will begin experimenting with different training protocols involving the combination of strength work with an elevated heart rate.

For example, on my upper body strength days, between sets of heavy work, like bench pressing, I'll do a sled sprint to sky rocket my heart rate. The objective is to get the benefits of sustained high heart work training, while getting a strength/hypertrophy stimulus.

On lower body days, I'll probably use things like battling ropes, as it really winds you but doesn't cause that much structural fatigue. Likewise with the sled for the lower body.

3/13/2013 2:08:02 PM

Are there exercises that people can theoretically do all day every day? What muscles would benefit the most from that type of exercise?

3/14/2013 8:22:16 AM

Theoretically you can do any exercise all day every day, but you have to lower the intensity dramatically. Not sure why you would want to do this or what real practical application you are thinking of.

High frequency training is very effective. The main problem most people have is going too heavy or doing too much volume each day. The main benefit is that you get more practice with the movement, which increases efficiency.

Another caveat is proper movement mechanics. If your joints and movement isn't tracking properly, too much movement is going to cause undue inflammation and that raises injury risk greatly.

Regarding which movements would be best... all the fundamental movement patterns. Squatting, hip hinging, pressing, pulling, and anti-movements like abdominal bracing.

[Edited on March 14, 2013 at 9:08 AM. Reason : antimove]

3/14/2013 9:02:38 AM

Thank you for your reply. I have some nervous energy and mild trouble sleeping so I'm looking for something uninvolved to do during this time. Thanks again!

3/14/2013 1:13:52 PM

Tire flipping seems equatable to clean-and-press.

AKA, I'm unsure why tire flipping has gained so much appeal.

3/14/2013 10:54:53 PM

I think people get bored with exercises so they try different stuff, right?

[Edited on March 15, 2013 at 8:27 AM. Reason : ]

3/15/2013 8:27:09 AM

For cards that you guys leave open, but don't use.....is there any extra security precautions you take?

3/15/2013 10:57:36 AM

Tire flipping is something "sexy" to draw in appeal....is it necessary? Absolutely not.

3/15/2013 11:04:34 AM

I agree. Same with the prowler push. Rope climb.

And...

Many people won't like what Ripptoe has to say in this article.
http://www.t-nation.com/free_online_article/most_recent/conditioning_is_a_sham

[Edited on March 15, 2013 at 12:40 PM. Reason : ...]

3/15/2013 12:26:15 PM

Quote :

"I think people get bored with exercises so they try different stuff, right?"

I hear this a lot but I have a hard time understanding it. If you're working hard for an hour or more, it requires quite a bit of intensity and focus. Even if you're doing the same exercises you've been doing for years, boredom shouldn't be the problem - you're approaching the limits of your physical strength and nervous system.

3/15/2013 12:49:50 PM

It's not really something for you to understand. Some people get bored. Some people don't.

3/15/2013 1:01:05 PM

Quote :

"Rope climb"

What.

3/15/2013 1:23:59 PM

Quote :

"I agree. Same with the prowler push. Rope climb."

Uhhhh apparently you don't have much experience with a prowler... It is the best tool and method for conditioning. Hands down. Main reason: pure concentric, eccentric-less contraction.

Tire flipping is great. I also really like viking presses with them. Is it required or necessary? No, but it's a great and fun tool.

People wanting to get strong, especially skinny guys (crossfitters?), should not spend much resources on conditioning.

3/17/2013 4:55:42 PM

I wish there were more places to do rope-climbing.

3/17/2013 5:06:29 PM

Starting a new job next week where I will finally have the time to go to the gym (and a gym to go to for that matter). Have been traveling for work since last June and putting in insane hours so my gym time has suffered severely. Thinking of trying the HCT-12 routine on WBB. It is pretty simple and I haven't really ever structured my routines for hypertrophy, always done more powerlifting work (or crossfit). Will go 4 times a week with an A day and a B day that look like:

A
Vertical Pulling
Horizontal Pulling
Horizontal Pressing
Vertical Pressing
Triceps Exercise

B
Quad dominant
Hip dominant
Calf Exercise
Biceps Exercise
Abs

The premise of the routine is to do sets of six until you find your 6RM (or can just finish the last set of 6). After the last set is complete, rest, and then do 3 sets of 2 with around 30 seconds break in between.

[Edited on March 17, 2013 at 5:52 PM. Reason : Link to routine: http://www.wannabebig.com/hypertrophy-cluster-training-hct-12/hypertrophy-cluster-t]

3/17/2013 5:51:47 PM

A lot of gray area there, but if you are frequently training the big lifts and progressively adding weight, volume and are modulating half way intelligently; you should see progress.

I like the find your 6rm and then do 3x2. Should be a good stimulus for strength and enough volume for mass.

Are you supposed to do that protocol with every lift?

[Edited on March 17, 2013 at 7:13 PM. Reason : ;]

3/17/2013 7:09:41 PM

Yeah, do that for all the lifts, things like abs would likely be the exception and I might change some of the accessory work as well. Will try to stick to it at first but will definitely change later. And definitely going to stick to the big lifts, deads and squats are my favorite anyways

3/17/2013 9:15:51 PM

I was finally able to get back in to my training grove today after a week of nonsense...

Max Effort x 3
A. Safety Squat Bar - worked up to a challenging 340 x 3
B1. Deficit Trap Bar DL - 225/235/235 x 5
B2. Front Rack Step Ups - 95 3x5
C1. Yoke Walk 2x50yards
C2. Suspension Roll Outs 2x10
C3. Reverse Crunch 2x10

3/18/2013 11:00:06 AM

Saturday is bro day at the gym...

5x12 Close Grip Bench
5x12 DB Curls
5x12 Cable Flys
5x12 Tricep Pushdowns
5x12 Elbow out 1ADB Row
5x12 DB Lateral Raises

The pump was painfully awesome.

4/6/2013 5:42:11 PM

^^do you always use a conventioinal stance when squatting?

I feel more comfortable with a sumo squat stance

4/6/2013 7:13:58 PM

That set was with a safety squat bar (SSB) which pitches your weight forward, similar to a front squat. That was a circa maximal attempt for me, hence all the grunting.

I generally squat low bar position. I'll add front squats or SSB's for variety every 4th or 5th workout.

4/6/2013 7:39:37 PM

What would you recommend for recovery from a separated shoulder? I'm about 6 months from the date of injury.

4/7/2013 12:38:20 AM

I separated mine (grade 2) in a skiing accident about 5 years ago, you just need to ease yourself back in to lifting. It's going to feel a little different on that side for about 2 years.

Toeing the line between the right amount of activity to keep it moving and healing properly, but always being cautious and conservative not to do too much. Let pain be your guide and listen closely to it!

I've rehabbed my achilles tear the similar way... doing enough work on it to stimulate growth and remodeling, but always backing off if it seemed painful or destructive.

4/7/2013 7:38:35 AM

If there existed a button which if pressed would give me this guy's physical shape and ability, I would gladly pay up to 15k for that button

https://www.facebook.com/video/video.php?v=303139353149535

4/7/2013 8:02:41 AM

lol no kidding. The time savings would definitely be worth it.

Unfortunately, that will never be possible unless we can eventually use computers to upload learning and nervous system adaption, and then biomechanically remodel living tissue.

4/7/2013 9:04:20 AM

I got 3 weeks of school left and then I will be back in the gym on my terms. For about the last year I have been doing all body weight work due to an injury I sustained. Once I get back I want a program that I can incorporate Weights (again) + BW; any suggestions on where to look? I have a copy of Zach Even-Esh 5x5 + BW but its not exactly conducive to the real world.

4/7/2013 9:47:30 AM

Starting strength to maximize linear progression and to capture easy strength gains, then 5/3/1 once you weekly progress stalls.

4/7/2013 10:27:33 AM

I've done SS before and had awesome strength gains but I want something incorporates pull-ups, push-ups, dips, etc without butchering the concept of SS. Every time I have done SS for a good amount of time I just feel get so bored.

[Edited on April 7, 2013 at 2:25 PM. Reason : ...]

4/7/2013 2:24:15 PM

You can edit any program you want. 5/3/1 is good for that.

4/7/2013 2:34:17 PM

Strongman competition this summer at CrossFit Brier Creek:
http://trainstrongman.com/events/nc-strength-challenge/

The guy that is putting it on is bringing some stuff (stones, logs, circus dumbbell, yoke) to my gym this sunday at 9:15 if anyone wants to come "play". Just $20 for non-members!

CrossFit Zeal
206 Premier Drive
Holly Springs, NC 27540

[Edited on April 11, 2013 at 8:23 AM. Reason : location]

4/11/2013 8:23:18 AM

Lynn is the man! He asked me if I could bring in my Yoke for the competition too so there can be head to head events... I am still thinking about it

4/11/2013 8:31:37 AM

That'd be cool. I think our member/equipment maker is going to make a special sled for one if the events. Tire flip onto sled, pull for certain distance.

I think I'm going to do the comp...def novice division though.

4/11/2013 10:22:21 AM

Word, I was thinking about it too. Probably would be in Novice or 175 fitness. Most likely Novice since I have no experience with strongman.

4/11/2013 11:33:25 AM