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Search: Posts Made By: Stephen Flamm
Forum: Community 08-09-2012, 07:53 PM
Replies: 13
Views: 4,649
Posted By Stephen Flamm
Re: Box or Gym?

With Brian on this. We are a gym, a training facility, not a box...
Forum: Fitness 07-06-2012, 08:36 PM
Replies: 14
Views: 15,904
Posted By Stephen Flamm
Re: OPT on ''A day in the life of rice froning''

re: OPT athletes @ the Games... As far as qualifiers who strictly follow his blog, I can't think of any. He and many of the coaches he has trained have a few going who have individualized programming...
Forum: Exercises 12-18-2011, 09:11 PM
Replies: 2
Views: 3,023
Posted By Stephen Flamm
Re: Powell Raise Test?

Not sure if this is how Scott does it, but OPT looks for at least 8 repetitions with each arm at a 3010 tempo (3 seconds down, no pause, 1 second up, no pause). The load is set to 10% of your 1RM...
Forum: Workout of the Day 12-07-2011, 09:27 PM
Replies: 12
Views: 4,874
Posted By Stephen Flamm
Re: Grace at 225lbs in 4:15

Impressive work, Kevin. Looks like this one is making the rounds - check out the Big Dawgs blog at optexperience.com (w/f/s) today, 12.07.11, for Danny Nichols going sub-4...
Forum: Workout of the Day 11-02-2011, 09:13 PM
Replies: 16
Views: 10,390
Posted By Stephen Flamm
Re: Why do 500m x3 row intervals suck so much...?

As far as the lactic acid build-up, a 1:1 work to rest ratio is not nearly sufficient for your system to fully recover from a predominantly anaerobic lactic event like an all-out 500m row. Something...
Forum: Exercises 09-25-2011, 08:48 PM
Replies: 31
Views: 15,282
Posted By Stephen Flamm
Re: Looking for evidence that kipping pullups do or do not cause shoulder injuries.

A balanced, strong shoulder/scap in a trained athlete can handle high-volume kipping of any variety. As a trainer, the key is understanding that most of your clients will not fall into this category....
Forum: Exercises 09-25-2011, 08:23 PM
Replies: 12
Views: 5,888
Posted By Stephen Flamm
Re: Spin bike?

Not quite the same as a spin bike, but I have five Schwinn AirDynes at my affiliate, all purchased on craigslist for $125-250. I regularly program their use by a full range of clients, from novice to...
Forum: Exercises 08-26-2011, 09:24 PM
Replies: 11
Views: 5,643
Posted By Stephen Flamm
Re: Scapular Retraction

Dozens of movements out there - Powell and trap 3 raises, band pull-aparts, no-money drills, assorted Ts/Ys/Ws/scarecrows/batwings/skiers/blackburns with light (or no) DBs, bent-over rows, scap...
Forum: Exercises 07-28-2011, 09:33 PM
Replies: 17
Views: 4,328
Posted By Stephen Flamm
Re: Sub body row or band pull-up?

Another vote for getting rid of bands entirely... Eric's advice is sound - build strength through holds, negatives, and weighted negatives. As for upper body pulling in conditioning sessions, there...
Forum: Exercises 07-17-2011, 09:15 PM
Replies: 13
Views: 1,945
Posted By Stephen Flamm
Re: squate alts for my back

Bulgarian split squats holding DBs will hit much of the same musculature (minus the low back) as back squats with virtually no stress on the back. They also have the added benefit of correcting...
Forum: Fitness 06-08-2011, 09:06 PM
Replies: 8
Views: 4,392
Posted By Stephen Flamm
Re: Good pair of compression shorts?

While I agree with Eric's above statement regarding BSc compression quality over Skins, the Skins half tights have a longer inseam than the BSc full quad shorts.
Forum: Workout of the Day 05-26-2011, 07:38 PM
Replies: 26
Views: 8,341
Posted By Stephen Flamm
Re: Is it bad that other gyms WOD's seem more intense?

What you are describing sounds similar to Windy City CrossFit's regular programming. If that is indeed the case, you are in an excellent facility, probably the best in your area...
Forum: Fitness 03-20-2011, 09:25 PM
Replies: 3
Views: 3,030
Posted By Stephen Flamm
Re: Custom Programming

Sent you a PM.
Forum: Injuries 03-12-2011, 04:43 PM
Replies: 6
Views: 3,724
Posted By Stephen Flamm
Re: Shoulder MRI Shows Arthritis - Now What?

Look into DB external rotations, Powell raises, and trap 3 raises - they will help to strengthen the RC and scap musculature. If these movements are not painful, use sets of 8-10 with a slow,...
Forum: Fitness 03-11-2011, 04:38 PM
Replies: 30
Views: 12,784
Posted By Stephen Flamm
Re: Achieving 'Elite'

As Eric said above, the best programming will be written for you as an individual, taking into consideration your goals, recovery, time commitment, strengths, weaknesses, etc. That does not mean that...
Forum: Fitness 02-10-2011, 08:00 PM
Replies: 74
Views: 24,396
Posted By Stephen Flamm
Re: How to get big and strong WITHOUT squats?

Highly recommend Bulgarian split squats - they will build strength, increase hip flexibility, and balance out any asymmetries you may have between legs...
Forum: Exercises 02-05-2011, 03:20 PM
Replies: 13
Views: 5,321
Posted By Stephen Flamm
Re: Programming negative pull ups

A pretty solid starting point for negatives is the ability to hold the top position for :60. Give her that challenge and see how it goes. If she cannot hold for the entire :60 (harder than you might...
Forum: Exercises 01-28-2011, 09:54 PM
Replies: 8
Views: 5,123
Posted By Stephen Flamm
Re: Rotator Cuff Exercises?

I use an assortment of scap/RC movements - including dumbbell external rotations, Powell raises, and trap 3 - and program them for all of my clients at least twice/week.
Forum: Stuff and Nonsense 01-14-2011, 01:01 PM
Replies: 72
Views: 23,429
Posted By Stephen Flamm
Re: www.crossfit.com (NWS for nudity)

Isn't this exactly the type of discussion that should be held in the "Community", "Running a CrossFit Facility", "Stuff and Nonsense", and "Affilliate" sections of the forum? The "Fitness" and...
Forum: Injuries 01-09-2011, 01:38 PM
Replies: 10
Views: 3,307
Posted By Stephen Flamm
Re: SLAP questions

A SLAP tear may not be evident right away. Get this evaluated as soon as possible, and regardless of the diagnosis, put time into finding out why it happened in the first place. Don't blame the...
Forum: Injuries 01-02-2011, 09:16 PM
Replies: 37
Views: 28,948
Posted By Stephen Flamm
Re: Slap Tear

The ability to perform a deadhang pull-up does not imply a structurally sound shoulder and scapular system, only a base level of strength. Again, shoulder health is more about balance of the shoulder...
Forum: Injuries 01-02-2011, 02:09 PM
Replies: 37
Views: 28,948
Posted By Stephen Flamm
Re: Slap Tear

This works both ways. A healthy, balanced shoulder joint can handle high volumes of kipping pull-ups. However, jumping into high-volume work without making sure that your shoulder and scapula...
Forum: Running a CrossFit Facility 12-20-2010, 04:35 PM
Replies: 152
Views: 63,953
Posted By Stephen Flamm
Re: How to have a successful CrossFit

This is an interesting thread, to which I'll only off the following personal experience...

In the two years since I opened my affiliate, I have developed no less than five trainers who have opened...
Forum: Running a CrossFit Facility 12-19-2010, 02:12 PM
Replies: 152
Views: 63,953
Posted By Stephen Flamm
Re: How to have a successful CrossFit

This is what I was thinking, too, JD. Beginning two months ago, we capped ourselves at 5 new people in every two-week intro block, and have retained them all. Though they still have much to learn,...
Forum: Community 12-14-2010, 07:03 AM
Replies: 3
Views: 2,049
Posted By Stephen Flamm
Re: Change in career

Two things:

1. Depending upon your experience/responsibilities at an accounting firm, your services might be useful to local affiliates.

2. I have a B.S. in Economics and own/run a successful...
Showing results 1 to 25 of 474

 
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