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Search: Posts Made By: Michael Cooley
Forum: Digital Coaching 03-03-2009, 08:21 AM
Replies: 29
Views: 4,188
Posted By Michael Cooley
Re: First SS Session: Squat & Deadlift Form Check

Respectfully, I disagree. I thought your hips and back looked fine at the start. More importantly, you maintained the angle of your back (relative to the ground) pretty consisently through the...
Forum: Starting 03-03-2009, 08:14 AM
Replies: 11
Views: 2,913
Posted By Michael Cooley
Re: CrossFit 3 x per week

The workouts have a basic structure to them, but there's still a lot of randomness built in. Whatever you do, you want to retain as much of that randomness as possible. More importantly, you're...
Forum: Exercises 02-27-2009, 10:03 PM
Replies: 3
Views: 7,566
Posted By Michael Cooley
Re: Peg board Question

how are you approaching it from a technique perspective? When I wrestled in high school, pegboards were a regular part of our training (for fun, as much as function). Your starting position at the...
Forum: Fitness 02-15-2009, 03:50 PM
Replies: 967
Views: 456,430
Posted By Michael Cooley
Re: CFSB - Ask your questions here!

Those new to the site will learn all these acronyms and more in the FAQ on the MP (main page).

ME = max effort (e.g., 7 singles in the deadlift as heavy as possible).
MetCon = metabolic conditioning...
Forum: Workout Logs 02-15-2009, 03:41 PM
Replies: 155
Views: 18,658
Posted By Michael Cooley
Re: Brian's Awesome CFSB Log

This is terrific, Brian. Our stats are not that different, so I'm looking forward to watching your implementation of CFSB. I'm M/37/5'10"/200lb (o-lifting background).

Am I reading correctly,...
Forum: Fitness 02-13-2009, 10:11 AM
Replies: 967
Views: 456,430
Posted By Michael Cooley
Re: CFSB - Ask your questions here!

If I've missed it, I apologize, but is anyone currently doing CFSB and posting to a workout log on the CF forum? It'd be very interesting to see how people have put the template into actual...
Forum: Starting 02-07-2009, 06:17 PM
Replies: 5
Views: 2,403
Posted By Michael Cooley
Re: How are workouts decided

Coach reads the comments section of the last few WODs. If anyone says "Gosh, I sure hope we don't have [fill in name of exercise or WOD] tomorrow," ... bingo! :rofl:
Forum: Starting 02-05-2009, 03:05 PM
Replies: 3
Views: 2,424
Posted By Michael Cooley
Re: CrossFit for Opera Singers

Ditto (lyric tenor). Other than not pushing workouts too hard before a recital, etc. (for a variety of reasons), I trained and competed in olympic weightlifting the same time I was training and...
Forum: Workout of the Day 01-31-2009, 11:01 AM
Replies: 42
Views: 9,522
Posted By Michael Cooley
Re: Mainpage today: 250lb Thrusters/500lb DL

I can attest to the metabolic part. I did it last night in 6:12 with 75kg/165lb Thrusters and 150kg/330lb deadlifts (based on current 1RMs of 90/190, respectively).

mpc
Forum: Nutrition 08-15-2008, 06:03 AM
Replies: 61
Views: 11,879
Posted By Michael Cooley
Re: The Michael Phelps diet

According to reporting during these Olympics, he swims a 2400m warm-up before each race and a 1000m warm-down after. Added to the race itself, that's close to 2 miles of swimming PER RACE. At the...
Forum: Workout Logs 08-13-2008, 06:26 AM
Replies: 12
Views: 2,530
Posted By Michael Cooley
Re: A Statistical Sampling of One

8/12/08 (Tues)

DE Day

Front Levers:
8 singles (negatives) w/ 1 leg extended. 2-3 seconds pause each.

Thrusters:
60 x 2 x 8 sets
Forum: Workout Logs 08-13-2008, 06:23 AM
Replies: 12
Views: 2,530
Posted By Michael Cooley
Re: A Statistical Sampling of One

8/10/1008 (Sun)

O-Lifts

Snatch:
82 x 1 x 10 singles

C&J:
102 x 1 x 10 singles
Forum: Workout Logs 08-13-2008, 06:21 AM
Replies: 12
Views: 2,530
Posted By Michael Cooley
Re: A Statistical Sampling of One

8/6/08 (Wed)

ME Day

Squat:
130 x 3

Metcon:
3/4 Tabata Something Else:
Pullups 10 10 8 8 8 8 = 52
Forum: Nutrition 08-06-2008, 11:37 AM
Replies: 55
Views: 13,723
Posted By Michael Cooley
Re: Soda vs. Beer/alcohol

Guinness. The beer that eats like a meal. :kicking0:
Forum: Fitness 08-06-2008, 09:42 AM
Replies: 15
Views: 2,831
Posted By Michael Cooley
Thumbs up Re: Not a kid anymore...

This is so important that (like everything else that Professor Gant writes) it bears repeating, and it's true across all experience levels -- indeed, it goes to the very heart of the principles...
Forum: Workout Logs 08-06-2008, 06:34 AM
Replies: 12
Views: 2,530
Posted By Michael Cooley
Re: A Statistical Sampling of One

8/5/08 (Tues)

DE Day

Front Levers:
8 singles (negatives) w/ 1 leg extended.

Thrusters:
57 x 2 x 6 sets
Forum: Workout Logs 08-03-2008, 07:56 PM
Replies: 12
Views: 2,530
Posted By Michael Cooley
Re: A Statistical Sampling of One

8/3/08 (Sun)

O-Lifts

Snatch:
80 x 1 x 10 singles

C&J:
100 x 1 x 10 singles
Forum: Fitness 08-02-2008, 08:59 AM
Replies: 81
Views: 22,688
Posted By Michael Cooley
Re: 20 rep squat program vs. SS

I'm not so sure 20-rep squats is the answer if GTG is the goal. GTG usually involves multiple sets (usually spread through the day) that fall well short of your 1RM. Example: The person who can do...
Forum: Workout Logs 08-01-2008, 07:40 AM
Replies: 12
Views: 2,530
Posted By Michael Cooley
Re: A Statistical Sampling of One

7/31/08 (Thurs)

ME Day

Squat:
125 x 3
130 x 1

Slowly but surely, the weight returns...
Forum: Workout Logs 07-30-2008, 07:58 AM
Replies: 12
Views: 2,530
Posted By Michael Cooley
Re: A Statistical Sampling of One

7/29/08 (Tues)

DE Day

Front Levers:
10 singles (negatives) w/ 1 leg extended.

Paused each one for 1-2 seconds. This is significant improvement.

Thrusters:
Forum: Workout of the Day 07-29-2008, 10:10 AM
Replies: 686
Views: 517,998
Posted By Michael Cooley
Re: Hybrid Program Heavy Metcons

I think "Ganty Fran" needs to be designated a new named workout! :pepper:

mpc
Forum: Workout of the Day 07-29-2008, 07:05 AM
Replies: 686
Views: 517,998
Posted By Michael Cooley
Re: Hybrid Program Heavy Metcons

Two of my personal favorites are:

21-15-9 of:
100kg deadlifts
24" box jumps
dips

-and-

21 100kg deadlifts
Forum: Community 07-28-2008, 09:31 AM
Replies: 63
Views: 14,007
Posted By Michael Cooley
Re: Casey Burgener NOT on Olympic Team now? wt*???

HE is lifting...

He IS lifting...

He is LIFTING.

Just trying to cover all the bases here!

mpc
Forum: Workout Logs 07-28-2008, 06:19 AM
Replies: 12
Views: 2,530
Posted By Michael Cooley
Re: A Statistical Sampling of One

7/27/08 (Sun)

O-Lifts

Snatch:
75 x 1 x 10 singles

C&J:
95 x 1 x 10 singles
Forum: Workout Logs 07-25-2008, 07:02 AM
Replies: 12
Views: 2,530
Posted By Michael Cooley
Re: A Statistical Sampling of One

7/24/08 (Thurs)

ME Day

Squat:
120 x 3

Pretty pitiful right now, but that's what happens when you lay off for 6 weeks. I expect this to start climbing through singles, doubles and triples pretty...
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