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Search: Posts Made By: Richard Colon
Forum: Fitness 11-23-2016, 07:59 PM
Replies: 1
Views: 27,353
Posted By Richard Colon
Re: Lifting shoes

No. They provide stability in Olympic lifting and also help with one of the typical issues that many people have, which is poor ankle mobility. The raised heel of the shoe helps you get full depth in...
Forum: Fitness 06-13-2016, 08:13 AM
Replies: 5
Views: 14,320
Posted By Richard Colon
Re: Kettlebell cert

Do anything involving high reps (in the 100s) for 5+ minutes with 70+ lbs loads and you'll build insane all around fitness/strength, etc.

Look at a world class (possibly best in the world) strictly...
Forum: Fitness 05-09-2016, 04:39 PM
Replies: 11
Views: 8,607
Posted By Richard Colon
Forum: Fitness 05-05-2016, 10:11 PM
Replies: 11
Views: 8,607
Posted By Richard Colon
Re: Improving MetCon

Run more.

Just put in some miles. 15 - 20 ish miles per week to start perhaps. I don't know how much running will work best for you but just run.

Every single person that I have ever come across,...
Forum: Fitness 04-11-2016, 04:42 PM
Replies: 5
Views: 6,164
Posted By Richard Colon
Re: Custom Programming Advice

Hey Eric,

Send me an email at thegrrillagym@gmail.com.

We'll chat and go from there.

Thanks
Richard
Forum: Equipment 04-06-2016, 06:16 AM
Replies: 9
Views: 7,605
Posted By Richard Colon
Re: Garage Gym Questions

I've had a garage gym for well over 5 years now. Fully loaded with tons of people throwin' down in there. Some strong folk too, dropping 400+ on a missed Back Squat, etc. so I know your pains.

It's...
Forum: Starting 03-22-2016, 04:19 PM
Replies: 10
Views: 26,723
Posted By Richard Colon
Re: Need expert opinion on kids and squatting.

I'm speaking from experience here. It doesn't make my thoughts any more right but take it as you will.

I've had a garage gym, S&C, all around fitness business, training thing for years now. My son,...
Forum: Digital Coaching 02-05-2016, 03:17 PM
Replies: 6
Views: 27,277
Posted By Richard Colon
Re: First 4 reps no rep from judge

Much respect for having the ability and skill to be there in the first place but, unless I'm missing something as to when you posted this (yesterday), this is old stuff. Things are moving towards the...
Forum: Fitness 12-02-2015, 09:07 AM
Replies: 8
Views: 6,874
Posted By Richard Colon
Re: Do you actually listen to your body?

In my opinion, this right here could completely end all talk/discussion about rest, recovery, off days, deloads, overtraining, undereating, under sleeping, over stressing, lack of motivation, no...
Forum: Competitions 11-21-2015, 09:40 AM
Replies: 33
Views: 11,049
Posted By Richard Colon
Re: The CrossFit Games Needs an Enemy

By Crossfit's standards? Or do you mean by the entire world, compared to the elite in other specialties, disciplines, events, competitions, endeavors, etc.

Because if you mean by Crossfit and...
Forum: Competitions 11-19-2015, 03:33 PM
Replies: 33
Views: 11,049
Posted By Richard Colon
Re: The CrossFit Games Needs an Enemy

Crossfit needs Conor McGregor. Although, he comes across genuine and is damn good so he isn't exactly the villain to me. As I've recently heard someone say, even Ali didn't have the swagger and talk...
Forum: Competitions 11-18-2015, 07:12 PM
Replies: 33
Views: 11,049
Posted By Richard Colon
Re: The CrossFit Games Needs an Enemy

I don't know for sure whether this will happen, but it is going to take a larger separation between the core of Crossfit and Crossfit for the point of competition.

The core is about community....
Forum: Running a CrossFit Facility 11-11-2015, 06:35 PM
Replies: 8
Views: 3,300
Posted By Richard Colon
Re: Need a website made

Can I see your portfolio and/or links to sites you've designed?

Thanks
R
Forum: Fitness 11-03-2015, 12:24 AM
Replies: 2
Views: 4,369
Posted By Richard Colon
Forum: Starting 10-24-2015, 03:03 PM
Replies: 1
Views: 16,833
Posted By Richard Colon
Re: Starting back after one year off

Yes, its self-promotion but you asked and I think it may fit the bill.

Check out grrillagym.com

There are thousands of ways to get back into it, get strong again, get more fit, etc. A lot of the...
Forum: Equipment 10-24-2015, 02:55 PM
Replies: 27
Views: 7,232
Posted By Richard Colon
Re: new KB design by Rogue

My gym is about 90% Rogue, so I'm a fan. A BIG fan of what they do but...

this is garbage. Yes, yes, I know - I haven't tried it yet, so I'll still state that opinion and would be perfectly willing...
Forum: Nutrition 08-29-2015, 09:34 AM
Replies: 8
Views: 7,953
Posted By Richard Colon
Forum: Nutrition 08-24-2015, 09:18 PM
Replies: 16
Views: 35,270
Posted By Richard Colon
Re: Bread question.

1) Eat really well and/or Paleo 90+% of the time and when you really feel like a sandwich,
2) Just eat a sandwich.

If you find that you are doing it too often, then you aren't paying enough...
Forum: Digital Coaching 08-23-2015, 09:54 AM
Replies: 8
Views: 17,909
Posted By Richard Colon
Re: Bottom of Snatch

I don't know enough details about the exact mechanics of the shoulder (internal vs. external), etc, so I'll let a PT, Doc, or someone like K-Star drive home that point, but one thing that I have...
Forum: Nutrition 08-22-2015, 02:22 PM
Replies: 8
Views: 6,633
Posted By Richard Colon
Re: Supplements for children.

sometimes life is EXACTLY about Big Macs, Chicken Nuggets, Mac N Cheese, more beers than you should, taking a day by the pool instead when your daily programming specifically ask for heavy Back...
Forum: Fitness 08-16-2015, 07:34 PM
Replies: 8
Views: 6,106
Posted By Richard Colon
Re: various programmings

Know the goal, set a plan (follow a program), grind it each day but make sure you find ways to enjoy the journey, listen to your body, stick it out until you see the results, eat well, sleep well and...
Forum: Fitness 08-14-2015, 11:26 PM
Replies: 8
Views: 6,106
Posted By Richard Colon
Re: various programmings

I'll chime in with my own (grrillagym.com) for general physical stuff. All at various levels, from a lot of volume/intensity and competition based to simply air squatting to a box and doing a 400m...
Forum: Starting 08-14-2015, 04:04 PM
Replies: 9
Views: 33,409
Posted By Richard Colon
Re: What do you wear while you CrossFit?

I use whatever will help me if I have problem areas. I try and not over-do it, as it can become a crutch.

I wear Rehband knee sleeves when doing any sort of lower body stuff. At times, if its heavy...
Forum: Fitness 08-04-2015, 11:52 AM
Replies: 3
Views: 7,432
Posted By Richard Colon
Re: conditioning while in a hypertrophy program.

Nothing better (not even close) for hypertrophy than bodybuilding.

If you want to feel healthier, then tons of water, good nutrition, removing clutter (bull$hit stress) from your life and solid...
Forum: Competitions 07-30-2015, 10:17 AM
Replies: 1,076
Views: 532,016
Posted By Richard Colon
Re: 2015 CrossFit Open, Regionals, and Games Thread

I think years back, Camille had a Rower monitor not reset/work. The way I think it went down was the judges just had her row and get off around when the 1st few people got off.

I'm guessing for...
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