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Search: Posts Made By: Joseph Alberga
Forum: Digital Coaching 04-08-2015, 05:07 PM
Replies: 4
Views: 14,077
Posted By Joseph Alberga
USAW Standard

Can anyone who has coached an athlete/competed/refereed a USAW sanctioned meet tell me if these CJ's would likely get white lights? If not, why specifically for each? I think I know why but would...
Forum: Fitness 02-11-2015, 08:50 AM
Replies: 3
Views: 3,575
Posted By Joseph Alberga
Stair Climb Conditioning

I have a firefighter's stair climb race coming up in less than 3 weeks. 60 lbs of gear, climbing 70 stories for time. Out of about 250 firefighters the average score is about 15:00, I'm looking at...
Forum: Digital Coaching 08-05-2014, 04:31 PM
Replies: 9
Views: 4,966
Posted By Joseph Alberga
Weak Deadlift

Hey Coaches,

I need to get to a 500# deadlift, I feel light-years away from it. Worked with an experienced powerlifter today who, after seeing me pull 405#, swears I already have 500#, but once the...
Forum: Fitness 07-15-2014, 08:01 AM
Replies: 16
Views: 5,844
Posted By Joseph Alberga
Re: Losing Power

Your definitely right, and I have been, which comes full circle the basis of this thread. In training these longer met-cons, my strength is significantly decreasing. How do I make it not do that?
Forum: Fitness 07-15-2014, 07:52 AM
Replies: 16
Views: 5,844
Posted By Joseph Alberga
Re: Losing Power

Well. Maybe. I've always felt like it was pretty ballsy to claim overtraining. Possibly under-recovering, but... over-training is hard to get to.

I'm kind of just tip-toeing around the fact that...
Forum: Fitness 07-06-2014, 12:55 PM
Replies: 16
Views: 5,844
Posted By Joseph Alberga
Re: Losing Power

I have. I eat quite a bit. I take in, give or take as I don't track anymore, about 200gish protein, 180gish fat, and carbs fluctuate every day. Some days 100g, others 300g. Primary foods grassfed...
Forum: Fitness 07-03-2014, 09:48 PM
Replies: 16
Views: 5,844
Posted By Joseph Alberga
Losing Power

Several months ago I focused on strength, limited met-cons. Hit some goals, got up to a 400# highbar squat (Smolov program), 450# deadlift, weighed 180#-184# while I did it. Pretty average numbers,...
Forum: Injuries 06-07-2014, 12:00 PM
Replies: 0
Views: 1,659
Posted By Joseph Alberga
Ankle Pain, Followed by Knee Pain

Hey all. My left ankle, on the outside, just above the foot, started hurting. I've had pain here before, but not this long-lasting. It's worse in the morning.

I was able to overcome the pain, and...
Forum: Injuries 05-04-2014, 05:32 PM
Replies: 1
Views: 3,830
Posted By Joseph Alberga
Squat Tightness in Adductor / Sartorius / Pectineus

I'm having a tightness and pain in the area of the adductor/sartorius/pectineus area according to the anatomy on this diagram:...
Forum: Competitions 04-04-2014, 08:56 AM
Replies: 8
Views: 4,040
Posted By Joseph Alberga
Re: 2014 Regional Judge

Cool, thanks for the post man! That gives me a good idea of what to expect.
Forum: Competitions 04-02-2014, 05:12 PM
Replies: 8
Views: 4,040
Posted By Joseph Alberga
Re: 2014 Regional Judge

I just applied through the games website. They have you submit credentials and then I went through a 20 minute phone interview.

I'm Crossfit Lv. 1 certified, Crossfit Endurance certified, USAW...
Forum: Exercises 04-01-2014, 11:18 PM
Replies: 12
Views: 7,209
Posted By Joseph Alberga
20 rep squats

Hi all,

I've been scavenging the internet for a specific 20 rep squat program, but haven't really found what I'm looking for. I'm attempting to throw a curveball in my squat programming by mixing...
Forum: Competitions 03-30-2014, 09:04 PM
Replies: 8
Views: 4,040
Posted By Joseph Alberga
2014 Regional Judge

Just got my confirmation to be a judge for the 2014 Central East Regional, because those who can't do... pass judgement on those who can. :) Excited to be a part of it!

Any experienced Regional...
Forum: Digital Coaching 03-12-2014, 05:45 PM
Replies: 7
Views: 3,056
Posted By Joseph Alberga
Re: Met-Con

Well... yeah. That's definitely the case. Can I change it? Like, significantly?
Forum: Exercises 03-11-2014, 06:48 PM
Replies: 11
Views: 4,813
Posted By Joseph Alberga
Re: Met-Con Focused Training

I definitely pace, I don't come out swinging for fences because I know about my terrible problem of hitting the endurance wall.

The intervals, should they be running/rowing alone, hoping that the...
Forum: Exercises 03-11-2014, 05:44 PM
Replies: 11
Views: 4,813
Posted By Joseph Alberga
Met-Con Focused Training

Hello all, wondering your thoughts:

My strength numbers have gotten to the point where I feel they are minimally competitive enough, maybe not quite regional competitive, but some guys with smaller...
Forum: Digital Coaching 03-11-2014, 02:26 PM
Replies: 7
Views: 3,056
Posted By Joseph Alberga
Re: Met-Con

My diet is fairly low-carb, I hover right around 20%. I could try upping this. No blood panels done, maybe I will give that shot as well.

I've never timed a 400m, but yes, I am a fast sprinter in...
Forum: Digital Coaching 03-11-2014, 09:54 AM
Replies: 7
Views: 3,056
Posted By Joseph Alberga
Met-Con

Hey coaches, wondering your thoughts:

My strength numbers have gotten to the point where I feel they are minimally competitive enough, maybe not quite regional competitive, but some guys with...
Forum: Digital Coaching 02-13-2014, 02:04 PM
Replies: 8
Views: 3,191
Posted By Joseph Alberga
Re: Bent-Arm Snatch Technique

I tend to agree. Appreciate the input.
Forum: Digital Coaching 02-13-2014, 01:32 PM
Replies: 8
Views: 3,191
Posted By Joseph Alberga
Re: Bent-Arm Snatch Technique

So does anyone think it's worth trying? Here are a few videos to which I'm referring that I'm sure many of you have seen.

All links w/f/s.

http://www.youtube.com/watch?v=i9Qw3e9UPOU...
Forum: Digital Coaching 02-13-2014, 09:35 AM
Replies: 8
Views: 3,191
Posted By Joseph Alberga
Bent-Arm Snatch Technique

I'll keep it short:

What's with the bent arm snatch? I'm seeing it from the pro's more and more. Is it better? Is this how our kids will be snatching in 10 years? Do I need to learn it and...
Forum: Digital Coaching 02-04-2014, 09:17 AM
Replies: 2
Views: 2,594
Posted By Joseph Alberga
Butterfly Pull-Ups

Hey Coaches,

I have an athlete who can't seem to get the rhythm and motion of the butterfly pull-ups. She can start them up, but after 3, the motion is lost. She can do 13(+) unbroken, perfect,...
Forum: Digital Coaching 01-28-2014, 10:52 PM
Replies: 5
Views: 3,472
Posted By Joseph Alberga
Snatch Jump Forward

Hey coaches,

Here are some snatches. For me, when the weight gets to 200+, I jump forward in the landing. I still snatch the weight, but the jump forward is atrocious. Generally don't have this...
Forum: Exercises 01-18-2014, 12:25 PM
Replies: 10
Views: 6,264
Posted By Joseph Alberga
Re: Karen with 25 Pound Wallball

I partially can agree. It's definitely my quads that are singin the day after Karen, but in the actual act of performing 150 wallballs, it's my shoulders that burn and fatigue, forcing me to drop. ...
Forum: Exercises 01-17-2014, 12:26 PM
Replies: 10
Views: 6,264
Posted By Joseph Alberga
Karen with 25 Pound Wallball

Hi all. Curious if anyone trains with a 25 pound wallball, if you think it's effective in making you better with a 20 pound ball.

And, what are some scores for Karen (150 wallballs for time) with a...
Showing results 1 to 25 of 76

 
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