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Search: Posts Made By: Alex McRobie
Forum: Fitness 03-17-2013, 04:43 PM
Replies: 64
Views: 23,219
Posted By Alex McRobie
Re: A GREAT article for anyone that wants to be strong AND have endurance

I've been doing 10km ever day with sunday off to try to build up a base. Looking at moving to 15km per day with a longer run of 25-30km once per week. Will do at max 2 wods per week during this time...
Forum: Fitness 03-13-2013, 11:24 PM
Replies: 64
Views: 23,219
Posted By Alex McRobie
Re: A GREAT article for anyone that wants to be strong AND have endurance

Alex can this program still work if someone is looking to run much larger miles e.g. 70 per week of long near aerobic threshold (of course assuming that enough calories, carbs and protein is being...
Forum: Fitness 01-28-2013, 11:23 PM
Replies: 14
Views: 9,203
Posted By Alex McRobie
Re: Amazng success with Squats and Milk program

What was your 20 rep weight and 1rm before and after?
Forum: Fitness 10-01-2012, 09:38 PM
Replies: 25
Views: 7,630
Posted By Alex McRobie
Re: Pacing strategy; negative split?

David Rudisha broke the 800m record in London in 1:40 he ran a 0:49 something first lap and a 0:50 something second lap, no negative split there.

I've tried doing this in WODs at times however i...
Forum: Fitness 06-15-2012, 11:28 PM
Replies: 997
Views: 236,172
Posted By Alex McRobie
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Sounds good, when is the program coming out!!!!???!??!
Forum: Fitness 06-14-2012, 10:32 PM
Replies: 997
Views: 236,172
Posted By Alex McRobie
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Are there any changes Rick would recommend to what you guys have described on this thread for training someone younger e.g. 16-20 years old?

cheers,
alex
Forum: Fitness 06-14-2012, 01:13 AM
Replies: 19
Views: 4,476
Posted By Alex McRobie
Re: I want to stuff my face!

Dude eat as much as you want. At 16 you shouldn't be trying to hold your body back if it is telling you something, and if you're training 6 times per week you are definitely going to need a lot of...
Forum: Fitness 06-07-2012, 12:54 AM
Replies: 18
Views: 4,655
Posted By Alex McRobie
Re: Pre WOD Routine (Morning)

Obviously we are on the same page about metcon being taxing if you want strength gains.
I see your point on walking and promoting some blood flow like that is no problem.

But the OP talked about...
Forum: Fitness 06-06-2012, 02:37 PM
Replies: 18
Views: 4,655
Posted By Alex McRobie
Re: Pre WOD Routine (Morning)

Interesting. my thinking was that the more effort spent on steady state cardio work would leave less energy for lifting and keep you leaner. Traditional strength programs (eg starting strength) have...
Forum: Fitness 06-05-2012, 10:53 PM
Replies: 16
Views: 7,182
Posted By Alex McRobie
Re: My olympic lifting template

I haven't used a belt up until very recently and strength gains have always been good. But i've started wearing a belt for squats, pulls, presses, clean and jerks (not snatches) and i feel a lot...
Forum: Fitness 06-05-2012, 10:49 PM
Replies: 16
Views: 7,182
Posted By Alex McRobie
Re: My olympic lifting template

I would leave some rest days without metcon or lifting to let yourself recover if you want to make real gains. Maybe even try lifting and metcons on the same day and leave the rest of the week for...
Forum: Fitness 06-05-2012, 10:38 PM
Replies: 18
Views: 4,655
Posted By Alex McRobie
Re: Pre WOD Routine (Morning)

30 minutes of low intensity constant exercise ie running or rowing is going to hammer your strength efforts. Mikko can do this because he isn't needing to focus on strength and it will help him build...
Forum: Fitness 06-03-2012, 11:58 PM
Replies: 26
Views: 6,490
Posted By Alex McRobie
Re: Olympic lifters competing (and winning) powerlifting Comp.

Interesting, didn't know that thankyou. Will have to wait and see if these records are edited to see if they were competing in a USAPL meet or not.
Forum: Fitness 06-03-2012, 04:18 PM
Replies: 26
Views: 6,490
Posted By Alex McRobie
Re: Olympic lifters competing (and winning) powerlifting Comp.

Josh tested positive for diuretics (which lower bodyweight) NOT STEROIDS, Pat Mendes however, tested positive for Human Growth Hormone. I think you would find that these would be records in the USAPL...
Forum: Fitness 06-03-2012, 04:09 PM
Replies: 12
Views: 2,732
Posted By Alex McRobie
Re: Need help with training.

Pretty simple, if you row 1k hard your muscles are going to get depleted and you will likely not be able to lift as heavy or go as hard in a metcon if it follows the row immediately.

In regards to...
Forum: Fitness 05-30-2012, 03:57 AM
Replies: 6
Views: 2,423
Posted By Alex McRobie
Re: Do you do anything in addition to WODs?

Throwing in 1-2 days from crossfitendurance.com (WFS) per week will definitely help your running.
But depending on your training level might be a bit much for your body.

Best is to try it and see...
Forum: Exercises 05-15-2012, 01:43 AM
Replies: 24
Views: 21,682
Posted By Alex McRobie
Re: List your 400M run time!

Ran a PB at the beginning of the year of 53 seconds without starting blocks, that as age 17 and weighed about 88kg (195lbs??) and 6'1. Still competing for high school but doing very little running,...
Forum: Fitness 05-13-2012, 04:16 AM
Replies: 19
Views: 5,627
Posted By Alex McRobie
Re: Recovery, Blair Morrisons Article.

I've been following Blairs blog pretty closely, I think there is some awesome stuff on there for training, knowledge and inspiration. He has been doing this rest focused training for a while now, I'm...
Forum: Fitness 03-22-2012, 09:26 PM
Replies: 93
Views: 23,634
Posted By Alex McRobie
Re: What does it take to make it to the top?

Making it to the top in CF i think you really need to be in a CF affiliate and have someone coaching or mentoring you, yes there are people like Ben Smith but they are uncommon examples. Nutrition...
Forum: Fitness 12-21-2011, 02:44 PM
Replies: 22
Views: 8,608
Posted By Alex McRobie
Re: Shoulder press stalled for 4 months at an embarrassingly low weight

I was similar to you press stuck at 130ish for a very long time, couldnt make that 135 barrier.

what i did was press 5 days a week, even if its not a lot of volume, sometimes light sometimes heavy...
Forum: Fitness 11-30-2011, 06:02 PM
Replies: 134
Views: 32,143
Posted By Alex McRobie
Re: Are rest days REALLY necessary?

apologies meant Scott the OP not Colin, my bad.

i know this is completely contradicting what i have been arguing for but maybe while it can be done with no rest days without overtraining, better...
Forum: Fitness 11-30-2011, 02:20 AM
Replies: 134
Views: 32,143
Posted By Alex McRobie
Re: Are rest days REALLY necessary?

yes i know the athletes that actually got to the top are genetic freaks however to do this once a day like Colin has been saying i think is completely doable.
Forum: Fitness 11-29-2011, 01:23 AM
Replies: 134
Views: 32,143
Posted By Alex McRobie
Re: Are rest days REALLY necessary?

the bulgarians were known to be on the juice yes, but so were / are the russians and just about everyone at the top of world class weightlifting similar to cycling it has become a sport where drug...
Forum: Fitness 11-28-2011, 11:56 PM
Replies: 134
Views: 32,143
Posted By Alex McRobie
Re: Are rest days REALLY necessary?

true, however they were for many years while they were using this system.
i know they placed huge emphasis on recovery but these guys were professional athletes i think if someone was to train once a...
Forum: Fitness 11-28-2011, 09:31 PM
Replies: 134
Views: 32,143
Posted By Alex McRobie
Re: Are rest days REALLY necessary?

umm elite level weightlifters? or weightlifters using the old bulgarian method no rest days there. Id say there are plenty of elite athletes who train 7 days per week and rest seldomly.

John Broz...
Showing results 1 to 25 of 336

 
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