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Search: Posts Made By: Courtney Green
Forum: Community 10-28-2014, 12:59 PM
Replies: 0
Views: 2,997
Posted By Courtney Green
New Powerlifting Club near Birmingham, AL

Hey everyone,

Just wanted to let people know who live in and around the Birmingham, AL area that we are opening up a new Powerlifting club on November 3rd, 2014 (1 week away!). This club is for...
Forum: Fitness 10-07-2013, 10:31 AM
Replies: 997
Views: 235,093
Posted By Courtney Green
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

This pretty much sums it up. I personally have no clue whether or not Rich Froning does box squats, but I know that he- or anyone else for that matter- could certainly benefit by adding them in to...
Forum: Fitness 10-02-2013, 03:30 PM
Replies: 729
Views: 173,756
Posted By Courtney Green
Re: Conjugate CF article

Robert,

The entire conjugate system carries over beautifully to all of the raw lifts, in my experience. Especially the accessory work. As for the major lifts, I love speed box squats (with bands). I...
Forum: Fitness 10-01-2013, 01:14 PM
Replies: 68
Views: 37,297
Posted By Courtney Green
Re: 500m row times

A damper setting of 10 is a bit overkill. I was a collegiate rower and we never set it above 5 on the erg, because 4-5 more realistically mimics the resistance of the oar in the water. To this day,...
Forum: Exercises 09-30-2013, 07:41 PM
Replies: 21
Views: 8,076
Posted By Courtney Green
Re: Hand Tears

If a file isn't helping much (although, I'd still keep the calluses filed down a bit), I'd check out some gymnastic hand grips. You can find them on amazon, they run between $10-25 a pair. These are...
Forum: Exercises 09-27-2013, 09:40 AM
Replies: 12
Views: 3,418
Posted By Courtney Green
Re: Trying to teach "explosiveness"

First and foremost, strength. Explosiveness is power. Power is strength x speed. Train up their strength, both lower and upper body and they'll have some basis for explosiveness. Especially focus on...
Forum: Fitness 09-25-2013, 04:44 PM
Replies: 997
Views: 235,093
Posted By Courtney Green
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Last Monday night was quite eventful at Ultimate Advantage. I started off the morning with a max effort power snatch. It had been months since I had tested it and I wanted to see where it now stood....
Forum: Fitness 09-14-2013, 09:24 AM
Replies: 997
Views: 235,093
Posted By Courtney Green
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

So last night was my last Friday Night Squat Show at Ultimate Advantage- at least for awhile. Hit a 25# box squat PR and I'm now up to 365#. I was very excited about that :)

My box squat has come a...
Forum: Fitness 09-07-2013, 05:02 PM
Replies: 997
Views: 235,093
Posted By Courtney Green
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Here's the update from the last Bobsled combine I attended:

Since the first combine I attended at the end of July, I got back to work again in August and continued to train hard at Rick's gym. We...
Forum: Fitness 08-18-2013, 06:45 AM
Replies: 997
Views: 235,093
Posted By Courtney Green
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Sounds great Tim! Glad to see that everyone's progressing well!

I guess I'll also follow up with how things are going. Iíve now been at Ultimate Advantage for 4 months and the results have been...
Forum: Fitness 07-20-2013, 06:41 PM
Replies: 997
Views: 235,093
Posted By Courtney Green
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

The PRs just keep rolling in. I was SUPER excited last night- hit 405# sumo deadlift! Made the 400 club much ahead of schedule :D It was a super motivating night, all the athletes did incredibly...
Forum: Fitness 07-10-2013, 11:55 AM
Replies: 997
Views: 235,093
Posted By Courtney Green
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Vlad,

It's 100 kilos which comes out to 220#. I'm now within 20# of that. And that's using a standard bar, not a women's bar (which is thinner). If I have the opportunity to use a women's bar, heck,...
Forum: Fitness 07-09-2013, 01:57 PM
Replies: 997
Views: 235,093
Posted By Courtney Green
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Time for an update! I'm now starting on Week 13 at UA and here's how it's going:

The PRs just keep on coming. Last week, we did some clean & press and then afterwards, I wanted to see where my power...
Forum: Fitness 07-02-2013, 07:15 PM
Replies: 27
Views: 6,309
Posted By Courtney Green
Re: Too "built up"

Sounds like it could be a case of the jealousy :D which means you're doing something right!

As a woman who is BUILT (I take pride in that) and who gets quite a good many compliments too, I wouldn't...
Forum: Fitness 06-29-2013, 06:56 AM
Replies: 997
Views: 235,093
Posted By Courtney Green
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

It was an intense one last night at UA! We started with cambered bar deload box squats (bands from the top) and both Lauren and I hit 425# (and I was inadvertently on a tiny box on that rep...and...
Forum: Fitness 06-26-2013, 06:59 PM
Replies: 997
Views: 235,093
Posted By Courtney Green
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Hi Vladimir! It was nice meeting you the other night. Keep it going, you're going to see tremendous gains in just the first month. And great first blog post! Can't wait to read more.

And yes, I...
Forum: Fitness 06-25-2013, 07:05 PM
Replies: 997
Views: 235,093
Posted By Courtney Green
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Tonight was a killer night for the 6 o'clock crew. Rick pretty much smoked us- speed box squats followed by a session of one-legged burpees and core work (many sets of each, all in a circuit), fire...
Forum: Fitness 06-14-2013, 09:02 PM
Replies: 997
Views: 235,093
Posted By Courtney Green
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

I'll second Lauren's post! It was a great night tonight, everyone is just smashing PRs. I pretty easily hit 340# box squat which was 40# over my all-time PR (and WAY more than what I was consistently...
Forum: Fitness 06-10-2013, 08:28 PM
Replies: 997
Views: 235,093
Posted By Courtney Green
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Been hitting some big PRs lately! Today we had our max effort upper body day. I hit 245#x3 reps on bench pin press. That's a 70# PR since the last time I did this same movement (when I first began at...
Forum: Fitness 06-03-2013, 06:50 AM
Replies: 997
Views: 235,093
Posted By Courtney Green
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

I've now finished week 7 at Ultimate Advantage and it was definitely my best week yet! Speed and explosiveness is really starting to hit its stride and Rick is very excited with where I'm at. It's...
Forum: Fitness 05-19-2013, 02:31 PM
Replies: 997
Views: 235,093
Posted By Courtney Green
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Hey Adrienne! Nice seeing you on the boards!

@ Tim Nakashima: I lol'd at the "drama zone" statement. When I started at UA, I was pretty notorious for "drama" as Rick calls it when things got tough...
Forum: Fitness 05-02-2013, 05:59 PM
Replies: 53
Views: 14,815
Posted By Courtney Green
Re: Are You a Supple Leopard Yet??

Really great book so far, I think. I'm not quite half-way through yet, and not all of it is entirely applicable to everything I do (i.e. he doesn't really cover the mechanics of wide-stance box...
Forum: Fitness 05-02-2013, 05:41 PM
Replies: 997
Views: 235,093
Posted By Courtney Green
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Thought I'd post my thoughts about training with Rick at Ultimate Advantage so far. It's been about 2 1/2 weeks of training now and wow, I'm impressed. I feel like my athleticism has come leaps and...
Forum: Starting 04-30-2013, 01:59 PM
Replies: 5
Views: 1,948
Posted By Courtney Green
Re: Week 4

Keep a log of circumference measurements once a week. And take before/after pics 1x per month. Sometimes it's hard to tell the differences in our own bodies and not everyone will go out of their way...
Forum: Starting 04-29-2013, 02:04 PM
Replies: 14
Views: 3,268
Posted By Courtney Green
Re: Crossfit possible?

Hi David,

The main thing is this: whatever sport you want to become elite in, you need to get to where the best coaches and athletes in that sport are. Same goes for Crossfit. Find the gyms that...
Showing results 1 to 25 of 195

 
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