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Search: Posts Made By: Matt Hemphill
Forum: Fitness 12-19-2013, 12:04 PM
Replies: 997
Views: 254,093
Posted By Matt Hemphill
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

I have been following Tim's programming via his website for awhile on my own and Tim has been very helpful.

Just wanted to share a quick update and a question. Hit a new PR on Bench press of 20lbs...
Forum: Equipment 02-20-2013, 09:21 AM
Replies: 8
Views: 5,617
Posted By Matt Hemphill
Re: Rounding the edges of wood plyo box? Yes or no?

I made a very similar box out of 3/4" plywood and routered the edges and then sanded with a pad sander. Has worked good so far.
Forum: Fitness 10-12-2012, 01:11 PM
Replies: 997
Views: 254,093
Posted By Matt Hemphill
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Thanks for all of your help. A lot of my questions were answered.

Thanks for the PM, Tim. Exactly what I was looking for.
Forum: Fitness 10-10-2012, 03:56 PM
Replies: 997
Views: 254,093
Posted By Matt Hemphill
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Tim,

I have been following your program for a few weeks I really like it. I do have a couple of questions concerning the movements.

RS Press - The video on your site shows it with bands up. Is...
Forum: Fitness 08-21-2012, 01:50 PM
Replies: 380
Views: 85,912
Posted By Matt Hemphill
Re: What is your #1 strength training question?

Thanks for doing this Chris,

I do not have a setup yet to use bands or chains, so on DE days what percentages should I be using instead of say the 45, 50 and 55%?

A follow up if I may, I realize...
Forum: Fitness 08-09-2012, 11:45 AM
Replies: 997
Views: 254,093
Posted By Matt Hemphill
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Thanks for the reply Paulo. I will go with option 1 as I don't really want to bulk and could stand to cut some.

I had previously been doing two metcons a week then a condition/restoration day on...
Forum: Fitness 08-09-2012, 07:53 AM
Replies: 997
Views: 254,093
Posted By Matt Hemphill
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Paulo or Tim,

How many days a week would be recommended to do the metcons for a goal of strength gains while improving conditioning?

As a back ground, I previously had been following the...
Forum: Equipment 04-10-2012, 04:11 PM
Replies: 7
Views: 1,958
Posted By Matt Hemphill
Bent Bar

I am looking for a second bar for my garage gym as now a friend works out with me. I found a Texas Power Bar for cheap, but the owner says it has a slight bend in it. My primary bar is a Rogue Bar,...
Forum: Equipment 03-26-2012, 11:25 AM
Replies: 23
Views: 16,054
Posted By Matt Hemphill
Re: Power Rack Fabrication

I am planning on building a rack as well. Mine going to be loosely based on the R3 and R4. I have purchased the jcups and matador from rogue and will be using these. I am going to change the...
Forum: Equipment 01-23-2012, 01:01 PM
Replies: 8
Views: 3,916
Posted By Matt Hemphill
Re: DIY Platform - Ahmik Jones

Has anyone built this platform and noticed a significant reduction in sound? I have a garage gym in a detached garage, but dropping cleans or dead lifts wakes my wife up in the morning.

Thanks.
Forum: Fitness 01-05-2012, 09:37 AM
Replies: 7
Views: 2,740
Posted By Matt Hemphill
Re: Whats the deal with WestSide?!

Freddie,
The LSRF programming is very good. I trained there for 2.5 years. It is a good strength program that does not loose met conditioning. Scott has been going through some transitions and I...
Forum: Equipment 11-08-2011, 11:19 AM
Replies: 4
Views: 4,267
Posted By Matt Hemphill
Re: DIY - Floor hooks/anchors for Westside Bands?

I have seen it done. You have to use a post installed anchor sleeve like this one in either 1/4 or 3/8 and then a bolt with some sort of sleeve with a hook on it to hook the bands. At the box where...
Forum: Stuff and Nonsense 03-23-2010, 12:53 PM
Replies: 63
Views: 13,367
Posted By Matt Hemphill
Re: Handgun recommendations for concealed carry

I carry a 1911 similar to your kimber and for me, a good belt made for carrying the weight of a gun and a good holster are critical. I use a belt from the beltman and a holster from comp-tac. The...
Forum: Fitness 03-10-2009, 11:31 AM
Replies: 12
Views: 2,011
Posted By Matt Hemphill
Re: help

Derik,

A little over a year ago, I had been CrossFitting for about 4 months and I felt that my running and general stamina was holding me back. So I asked around here and got several different...
Forum: Stuff and Nonsense 07-31-2008, 03:42 PM
Replies: 31
Views: 4,108
Posted By Matt Hemphill
Re: Any engineers out there? Looking for answers.

Jericho,

I majored in civil engineering and am working as a structural engineer (a discipline of civil engineering). I have about 6 yrs experience working on the structural side. Being in the...
Forum: Workout of the Day 07-31-2008, 12:58 PM
Replies: 76
Views: 17,623
Posted By Matt Hemphill
Re: run 15k

Scaled to 6 miles and ran it in 59:18. This is the farthest I have every run and I feel a sense of accomplishment! I am sitting here at work struggling to stay awake, all I want to do is go to...
Forum: Workout Logs 04-08-2008, 05:26 AM
Replies: 39
Views: 6,546
Posted By Matt Hemphill
Re: Couch to 5k

4/3/08 Week 5 #1 I will be on vacation this week, pick it back up next week.
Forum: Workout Logs 04-02-2008, 07:19 AM
Replies: 39
Views: 6,546
Posted By Matt Hemphill
Re: Couch to 5k

I am trying to keep it up, but stuff comes up. I try to do the WOD in the morning and this in the afternoon. I have not made a podcast yet, but I plan on doing them from for the rest of the...
Forum: Workout Logs 04-01-2008, 03:36 PM
Replies: 39
Views: 6,546
Posted By Matt Hemphill
Re: Couch to 5k

Week 4 #3 last night. Has been a while.
Forum: Fitness 03-20-2008, 02:02 PM
Replies: 36
Views: 5,564
Posted By Matt Hemphill
Re: Morning crossfitters

I work out 5:45-6 a.m. and do not eat before. I just wake up and go.
Forum: Exercises 03-14-2008, 10:32 AM
Replies: 9
Views: 2,368
Posted By Matt Hemphill
Re: Running/Cardio help

Juan,

I am an asthmatic as well and have been doing crossfit for 9 months now. For about 6 years I have been going to a specialist for my asthma as it go so bad I could not walk up a flight of...
Forum: Workout Logs 03-14-2008, 10:08 AM
Replies: 39
Views: 6,546
Posted By Matt Hemphill
Re: Couch to 5k

Week 4 #2 Last night. It is feeling good.
Forum: Workout Logs 03-12-2008, 09:57 AM
Replies: 39
Views: 6,546
Posted By Matt Hemphill
Re: Couch to 5k

Restarted on Week 4 #1 last night.
Forum: Workout Logs 02-28-2008, 07:44 AM
Replies: 39
Views: 6,546
Posted By Matt Hemphill
Re: Couch to 5k

2/27 Week 4 #1, that one was a bit more difficult.
Forum: Workout Logs 02-22-2008, 08:03 AM
Replies: 39
Views: 6,546
Posted By Matt Hemphill
Re: Couch to 5k

Week 3 #2 last night.
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