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Search: Posts Made By: Alan Kalbarczyk
Forum: Injuries 12-24-2010, 01:26 PM
Replies: 2
Views: 2,277
Posted By Alan Kalbarczyk
Re: Achilles and Ankle Pain

Roll a golf ball under your foot for 2mins then ice for 2mins do this for
10mins a few times a day for about a week or two.

Also use some inserts I used dr.scholls in my inov8s.
After a month I took...
Forum: Community 10-28-2010, 07:22 PM
Replies: 201
Views: 78,360
Posted By Alan Kalbarczyk
Re: Top t-shirt ideas

I wrote this on our white board a few years back
for obvious reasons and it just kinda stuck with us ever since
Forum: Digital Coaching 09-10-2008, 08:54 PM
Replies: 12
Views: 2,385
Posted By Alan Kalbarczyk
Re: My push-jerk !

Stomp the landing this will make you more rigid and will keep you from
going too deep. Looks like your doing a pressing balance your so deep when you recv.

Because your so deep in the recv. is why...
Forum: Exercises 09-05-2008, 06:52 PM
Replies: 43
Views: 12,847
Posted By Alan Kalbarczyk
Re: "Grace" Rules

Grace is C&J
anyway you can means Split or Push.

You did Isabel.
Forum: Digital Coaching 08-23-2008, 01:50 PM
Replies: 14
Views: 10,744
Posted By Alan Kalbarczyk
Re: Help with deadlift - back rounding

Your setting up to the bar all wrong and then that just leads to bad form through the whole movement.

http://media.crossfit.com/cf-video/CrossFit_RipDeadliftSetup.wmv w/f/s

You need to go to the...
Forum: Running a CrossFit Facility 08-18-2008, 08:52 AM
Replies: 44
Views: 67,311
Posted By Alan Kalbarczyk
Re: Price point on CF monthly membership?

CF is just like any Combat Sport School.
You go to a School (CF Affiliate) and you TRAIN.

Wether its a JJ school, Judo,Muay Thai,Vale Tudo,Pankration.....etc or a
CF location its where you go to...
Forum: Workout of the Day 08-08-2008, 01:58 PM
Replies: 686
Views: 551,684
Posted By Alan Kalbarczyk
Re: Hybrid Program Heavy Metcons

Heres just a few Alternating Tabata wods.

Doulble alt. tabata
95-115# Thrusters (nothing under 95 nothing over 115 you decide on the wgt)
Rope Climbs

or Triple alt. tabata
95-115# thrusters (pick...
Forum: Workout of the Day 08-05-2008, 02:24 PM
Replies: 12
Views: 3,772
Posted By Alan Kalbarczyk
Re: Leg Day

50reps for time
155# squat cleans.(hang or power)

10-100m sprints (2min rest)

Front squat/Jumping pull up (vid section)

Overhead Lunge/Burpee (vid section)

Lunge/Pull Up (vid section)
Forum: Community 07-31-2008, 07:12 PM
Replies: 63
Views: 14,974
Posted By Alan Kalbarczyk
Forum: Fitness 07-29-2008, 06:45 PM
Replies: 35
Views: 6,436
Posted By Alan Kalbarczyk
Re: How are you modifying Crossfit to achieve your goals?

3/1 2/1 small sample

day 1
LBBS 5x5 (62% of max same wght used for all sets 2min rest)
SJ 2-2-2-2-2
L-Pull Ups Max Reps (3min rest)
50 burpees for time

day 2
Heavy Metcon (and sometimes not heavy)
Forum: Workout of the Day 07-29-2008, 10:57 AM
Replies: 686
Views: 551,684
Posted By Alan Kalbarczyk
Re: Hybrid Program Heavy Metcons

^^^^:smiley_ev


The 2nd WOD should not have sdhp's

4rnds
25-Towel pull ups
25-70# db swings
25-Burpees
Forum: Workout of the Day 07-29-2008, 10:27 AM
Replies: 686
Views: 551,684
Posted By Alan Kalbarczyk
Re: Hybrid Program Heavy Metcons

from my log

5rnds
5-300# DL's
12-HSPU's
12-Pull Ups
5-155# Thrusters

4rnds
25-Towel Pull Ups (alt hands)
Forum: Equipment 07-16-2008, 07:31 PM
Replies: 10
Views: 4,377
Posted By Alan Kalbarczyk
Re: Interval Timer for home gym

No my bad I was thinking about something else.

********* is just a interval timer
Forum: Nutrition 07-16-2008, 03:30 PM
Replies: 43
Views: 7,958
Posted By Alan Kalbarczyk
Re: Fed up and frustrated

I just checked the label on the chicken thighs and it says
"Vegetarian Diet".
Can feed be Vegetarian? I have no clue.
Forum: Nutrition 07-16-2008, 02:31 PM
Replies: 43
Views: 7,958
Posted By Alan Kalbarczyk
Re: Fed up and frustrated

Your right about the Greenwise not being Grassfed.

I just looked on the Publix Greenwise site and it says
"No animal byproducts used in the Feed".

When I first decided to switch to Greenwise I...
Forum: Nutrition 07-16-2008, 01:56 PM
Replies: 43
Views: 7,958
Posted By Alan Kalbarczyk
Re: Fed up and frustrated

I shop Publix all the time.

They carry Green Wise Brand (grass fed,no hormones,cage free) steaks and chicken.
The butcher has the steaks and the chicken has its own display
labled Green Wise with...
Forum: Equipment 07-16-2008, 10:07 AM
Replies: 10
Views: 4,377
Posted By Alan Kalbarczyk
Re: Interval Timer for home gym

+1 for ******* $20 Ebay.

I use mine for tabata and its has a strong clip so that it
stays in place while doing sprints.

It counts rounds and times your rest periods it does everything
we need it to...
Forum: Fitness 07-15-2008, 01:09 PM
Replies: 15
Views: 3,687
Posted By Alan Kalbarczyk
Re: Crossfit For Motocross

Its works great for Two Wheel Racing....:D

Last year I would run Back to Back races (classes) and people would
ask me how I was able to do that without being Tired I would tell them "Im Crossfit...
Forum: Community 07-15-2008, 12:29 PM
Replies: 22
Views: 7,370
Posted By Alan Kalbarczyk
Re: Tampa (Westchase) YMCA

So how did it go?
Forum: Fitness 07-11-2008, 04:33 PM
Replies: 4
Views: 1,325
Posted By Alan Kalbarczyk
Re: Combatfitness.us wants your exercise videos

Good Luck with your UFC Debut. Make it exciting....:cool:

Oh yeah you lucky dawg I wish I could get a chance to roll with Gina Carano...:D
Forum: Community 07-09-2008, 10:19 AM
Replies: 22
Views: 7,370
Posted By Alan Kalbarczyk
Re: Tampa (Westchase) YMCA

Whos the Oly Coach for this?
Forum: Community 07-02-2008, 09:53 AM
Replies: 22
Views: 7,370
Posted By Alan Kalbarczyk
Re: Tampa (Westchase) YMCA

If it wasnt so far(Im up in Trinity) and so early Id join in once in a while.
What about the weekends? Time?
Forum: Community 06-30-2008, 11:25 AM
Replies: 17
Views: 2,690
Posted By Alan Kalbarczyk
Re: Off to Iraq

After talking to you Im kinda feeling bummed..:(

What ever I can do just let me know call at any time day or night.

Road sodas and junk food before you go...:D
Forum: Exercises 06-29-2008, 11:03 AM
Replies: 96
Views: 26,357
Posted By Alan Kalbarczyk
Re: new workouts

5 rnds
5-135# sdhp
10-ring dips
5-135# thrusters

altered for heavier poundage
3 rnds
5-300# dl's
12-hspus
12-pull ups
Forum: Workout of the Day 05-29-2008, 08:30 PM
Replies: 19
Views: 2,814
Posted By Alan Kalbarczyk
Re: Question about WOD 080530

In case you dont know there is a Crossfit in your area.

http://www.tricitiescrossfit.blogspot.com/ wfs.
Showing results 1 to 25 of 77

 
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