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Forum: Running a CrossFit Facility 01-03-2016, 04:09 PM
Replies: 6
Views: 4,379
Posted By Colin McLafferty
Re: Training an athlete with a short achilles tendon

Brian,

That's one method I was going to try. I think the imbalance is natural or because of a surgery. Either eya she won't be recovering from it.

I'll raise the heels if I have to but would like...
Forum: Running a CrossFit Facility 12-27-2015, 12:06 PM
Replies: 6
Views: 4,379
Posted By Colin McLafferty
Training an athlete with a short achilles tendon

Hi all,

I have a female athlete with a shorter Achilles tendon on one side. This makes her unable to reach below parallel and impedes her balance and coordination. She's been doing Crossfit for 2...
Forum: Fitness 12-29-2014, 09:15 PM
Replies: 27
Views: 15,023
Posted By Colin McLafferty
Re: The Strength Base Linear Progression

Exactly this. I've been in boxes where strength programming is either non existent or, more commonly, is too advanced for the gym's average athlete.

Novices (in terms of athletic development) with...
Forum: Fitness 12-26-2014, 07:31 AM
Replies: 27
Views: 15,023
Posted By Colin McLafferty
Re: The Strength Base Linear Progression

That's an interesting thought Blair. It certainly could be done but most coaches throw their hands up when testing 1rms for novices comes into the conversation since it won't be a true 1RM. Is...
Forum: Fitness 12-23-2014, 01:17 PM
Replies: 27
Views: 15,023
Posted By Colin McLafferty
Re: The Strength Base Linear Progression

I do give athletes the option of working in chins, pull ups and rows as assistance. Weak low backs and weak upper body pulling are the two main things I see in most all trainees. But weighted back...
Forum: Fitness 12-20-2014, 06:49 PM
Replies: 27
Views: 15,023
Posted By Colin McLafferty
The Strength Base Linear Progression

Hey all,

I’ve spent the past year and a half writing this book because most training books I’ve encountered deal only with the training aspect. When I started out, there were so few reliable...
Forum: Fitness 12-04-2014, 06:27 PM
Replies: 24
Views: 14,029
Posted By Colin McLafferty
Re: Greasy Tabata: best method for maxing BW movements

Hey Alex,

That's a great question. I take 50% of the entire set, front leaning rest time and all.

It's more realistic for the actual test to base the 50% off the whole set. Your strict max set...
Forum: Fitness 12-01-2014, 08:52 PM
Replies: 16
Views: 6,168
Posted By Colin McLafferty
Re: Recovery help

Maurice,

How thorough is your warm up and cool down? I find that as I get older, I need to dedicate a full 10 minutes to warming up to have better recovery. It sucks but is necessary. My post might...
Forum: Fitness 12-01-2014, 08:50 PM
Replies: 24
Views: 14,029
Posted By Colin McLafferty
Re: Greasy Tabata: best method for maxing BW movements

Booyah! Awesome job man. All you needed was a little grease :)

PR vegetables for you :pepper::broc::pepper:
Forum: Fitness 11-29-2014, 01:53 PM
Replies: 24
Views: 14,029
Posted By Colin McLafferty
Re: Greasy Tabata: best method for maxing BW movements

Nic, I'm glad to hear you made progress. 36 up from 30 is a 20% increase so that's not too shabby.

You are very close to hitting your goal of 40, keep charging!
Forum: Fitness 11-29-2014, 07:02 AM
Replies: 13
Views: 9,408
Posted By Colin McLafferty
Re: Metcon cancels effect of Heavy Day??

I don't think this has ever been argued seriously in athletic journals, so it's hard to find evidence flatly stating that this is wrong. But "negating" or "canceling" are definitely the wrong...
Forum: Fitness 11-25-2014, 09:11 PM
Replies: 11
Views: 6,991
Posted By Colin McLafferty
Re: Push Ups

Jason,

You might want to check out this link from the Greasy Tabata thread:

http://www.thestrengthbase.com/blog/how-i-got-100-push-ups-100-sit-ups-and-25-pull-ups-in-2-minutes (WFS)

You don't need...
Forum: Fitness 11-17-2014, 04:11 AM
Replies: 24
Views: 14,029
Posted By Colin McLafferty
Re: Greasy Tabata: best method for maxing BW movements

Nic,

That looks good except for on tabata days, do just one 4-minute tabata. If this volume is tolerable and you feel extra good, go for two on just one of those days.
Forum: Fitness 11-16-2014, 09:42 AM
Replies: 24
Views: 14,029
Posted By Colin McLafferty
Re: Greasy Tabata: best method for maxing BW movements

Nic,

Have you re-tested on thrusters since starting? It would be good to know so we can get an idea of where we need to go from here.

Your goal is 40 unbroken, so I think you should focus on...
Forum: Fitness 11-03-2014, 05:55 AM
Replies: 4
Views: 5,020
Posted By Colin McLafferty
Re: Cutting Weight for Competitions

Interesting, I've never heard of doing this with sour stuff. Gum gives you something to do and generate a lot of spit. Anything minty can be astringent and reduce the spit volume, so go with fruity...
Forum: Fitness 11-02-2014, 06:32 PM
Replies: 4
Views: 5,020
Posted By Colin McLafferty
Cutting Weight for Competitions

Hey all,

I've now used what I call the Tim Ferriss protocol (http://fourhourworkweek.com/2008/01/18/how-to-cut-weight/) (WFS) for cutting weight twice. I did it once for Brazilian jiu jitsu and...
Forum: Fitness 11-02-2014, 08:07 AM
Replies: 24
Views: 14,029
Posted By Colin McLafferty
Re: Greasy Tabata: best method for maxing BW movements

Nic,

Your format sounds spot on. As I said, you may have to manipulate the volume since doing a weighted movement with that big of an eccentric component and can lead to some nasty soreness....
Forum: Fitness 10-26-2014, 08:29 AM
Replies: 10
Views: 7,747
Posted By Colin McLafferty
Re: Stubborn lower back

Weighted back extensions have always helped me. Any time I do them regularly, I can bet on seeing my squat and dead go up in three or four weeks.

100-rep sets of supermans and other lower back...
Forum: Fitness 10-24-2014, 01:37 PM
Replies: 24
Views: 14,029
Posted By Colin McLafferty
Re: Greasy Tabata: best method for maxing BW movements

Yeah, go figure the go who came up with the program is confident in it, haha! I'm sure it could be improved but the results I've seen so far make me think it will work for you. Good luck and I want...
Forum: Fitness 10-23-2014, 07:21 PM
Replies: 24
Views: 14,029
Posted By Colin McLafferty
Re: Greasy Tabata: best method for maxing BW movements

Ha, I used to have this document saved on my desktop! I was able to escape the cloud of doom by realizing I had to be a ton stronger to even start accomplishing some of them. I'm probably strong...
Forum: Fitness 10-22-2014, 07:12 AM
Replies: 24
Views: 14,029
Posted By Colin McLafferty
Re: Greasy Tabata: best method for maxing BW movements

My main question is, what's your main reason for choosing thrusters? Do you want to max a 2 minute thruster test, do you simply want to get better at them, or is it something else?

If you're going...
Forum: Fitness 10-21-2014, 03:51 AM
Replies: 24
Views: 14,029
Posted By Colin McLafferty
Re: Greasy Tabata: best method for maxing BW movements

Awesome Nik! I will get back to you later on because am in a rush at the moment.

It appears this thread was victim to the "lost posts" issue last week, weird.
Forum: Fitness 10-06-2014, 03:20 AM
Replies: 24
Views: 14,029
Posted By Colin McLafferty
Greasy Tabata: best method for maxing BW movements

Hi all,

As someone trying to max my push ups, sit ups and pull ups as part of a long-time goal, I've researched a ton, on this site and elsewhere, on how to increase my two-minute maxes in those...
Forum: Nutrition 05-11-2014, 01:12 PM
Replies: 27
Views: 10,444
Posted By Colin McLafferty
Re: How do you incorp vegetables in your diet

Great post. I just made the first recipe and have enough for the week. I also made some paleo mayo for coleslaw.
Forum: Fitness 05-06-2014, 02:29 PM
Replies: 8
Views: 7,423
Posted By Colin McLafferty
Re: Change Program for tough mudder?

What these guys said: you can afford to stay on SS and do metcons as long as they're short (10 mins or fewer) and heavy.

I've trained people for TMs before and everyone says that if they could...
Showing results 1 to 25 of 500
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