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Search: Posts Made By: Alex Nisetich
Forum: Exercises 01-01-2009, 03:57 PM
Replies: 4
Views: 2,299
Posted By Alex Nisetich
Re: Hang cleans vs cleans --differences?

I've had similar experience. Not sure exactly why, but my hunch is that when you take it from the floor you are getting a lot of extra momentum from the first pull and a stronger second pull...
Forum: Fitness 12-26-2008, 03:07 PM
Replies: 27
Views: 18,136
Posted By Alex Nisetich
Re: 20 rep squats, and deads, and bench, and....

Reading your post made me want to get an icepack and a bottle of aspirin. Everything said above notwithstanding, it seems like you've never done a true 20-rep squat program. Plain and simple, 20-rep...
Forum: Fitness 11-16-2008, 12:07 AM
Replies: 2
Views: 2,004
Posted By Alex Nisetich
Re: Strategy for weaknesses

Hormonal response is a long-term thing. It takes at least several weeks before you see the benefits of regular squatting in your hormonal profile (in the hours after heavy lifting, your testosterone...
Forum: Fitness 10-30-2008, 11:55 AM
Replies: 19
Views: 5,623
Posted By Alex Nisetich
Re: Strength in your Face?

your face DOES change as you get stronger. You don't become unrecognizable or anything, but people who go through changes in muscle tone and strength show it in their faces as well as the rest of...
Forum: Workout of the Day 08-13-2008, 05:01 PM
Replies: 686
Views: 579,933
Posted By Alex Nisetich
Re: Hybrid Program Heavy Metcons

Here's a few I've done recently:

600m row
15 dips
15 knee-to-elbows
300m row
12 dips
12 knee-to-elbows
150m row
9 dips
Forum: Fitness 08-02-2008, 08:26 AM
Replies: 15
Views: 3,946
Posted By Alex Nisetich
Re: Swimming v. Running

In a word, no. Unless you have a medical problem that prevents you from running, do not sub swimming for it. It's totally different.

You could still work swimming into WODs, just not as a...
Forum: Exercises 07-12-2008, 12:47 PM
Replies: 13
Views: 2,920
Posted By Alex Nisetich
Re: Deadlifts

The way I see it, there are two ways to address an athletic injury: the doctor's way, and the athlete's way. The doctor's way involves extreme caution and medication -if a part of your body is hurt,...
Forum: Testimonials 07-08-2008, 05:47 PM
Replies: 14
Views: 4,135
Posted By Alex Nisetich
Re: Practical Programming

Well, I'm officially done with my old program, and after 5 days of testing my maxes, here are the results (first # is 1RM, # in brackets is 3x5 weight I stopped on, all weights in pounds):

Bench...
Forum: Fitness 06-27-2008, 11:47 AM
Replies: 19
Views: 17,437
Posted By Alex Nisetich
Re: Pros and cons of squatting bare foot

Never tried barefoot because it's not allowed in my gym (chalk isn't allowed either but they haven't figured out yet how their bars are getting so powdery). You can't go wrong with a pair of Chuck...
Forum: Fitness 06-25-2008, 05:54 PM
Replies: 98
Views: 20,189
Posted By Alex Nisetich
Re: The World's Greatest Athlete?

Google Jonah Lomu. There have been several attempts by the NFL to recruit rugby players. In fact, many of the Samoan players who are currently entering the NFL at greater rates than ever before grew...
Forum: Fitness 06-25-2008, 03:36 PM
Replies: 98
Views: 20,189
Posted By Alex Nisetich
Re: The World's Greatest Athlete?

Any player on a rugby field must have all the athleticism required for a running back, AND they must have excellent endurance to run for 80 minutes with minimal stops, AND they must be able to kick,...
Forum: Fitness 06-24-2008, 04:35 PM
Replies: 98
Views: 20,189
Posted By Alex Nisetich
Re: The World's Greatest Athlete?

New WOD inspired by Karelin's highlight video:

Wear a singlet and walk in a straight line down the main street of your city or town. If you encounter any obstacle, pick it up and hurl it to the side...
Forum: Fitness 06-19-2008, 08:07 PM
Replies: 6
Views: 2,160
Posted By Alex Nisetich
Re: Adding Squat Work

I think it is largely a matter of preference. If you squat on day 1, your legs will be fresher and you will therefore be able to lift more weight. However, you will probably have a harder time...
Forum: Fitness 06-19-2008, 05:40 PM
Replies: 6
Views: 2,160
Posted By Alex Nisetich
Re: Adding Squat Work

Do a search on the boards for Max Effort Black Box, or MEBB. That should solve your programming questions. In short, you'll do squats on the second day of a 3 on, 1 off cycle. 3x5 is good for...
Forum: Testimonials 06-15-2008, 05:17 PM
Replies: 14
Views: 4,135
Posted By Alex Nisetich
Re: Practical Programming

The program:

WEEK 1

Mon. - Back Squat 3x5
Bench Press 3x5
Weighted Pullups, 3x5-7
Wed. - Front Squat 3x5
Press 3x5
Deadlift 1x5
Forum: Testimonials 06-15-2008, 02:57 PM
Replies: 14
Views: 4,135
Posted By Alex Nisetich
Practical Programming

In the middle of May, I began doing the Advanced Novice routine from Mark Rippetoe's "Practical Programming." I have been following the template since, missing only one workout, and will continue...
Forum: Fitness 06-15-2008, 02:12 PM
Replies: 31
Views: 5,781
Posted By Alex Nisetich
Re: Sprint and WOD help

Too much volume with four days a week, only two ME strength days and one ME sprint day? My concern was keeping it minimal, I thought if anything my routine is not enough. I may add Olympic...
Forum: Fitness 06-14-2008, 03:03 PM
Replies: 31
Views: 5,781
Posted By Alex Nisetich
Re: Sprint and WOD help

Don't mean to hijack this thread, but I figured it could be constructive. I'm a rugby player getting ready for the upcoming fall season. In addition to rugby skills work and the occasional weekend...
Forum: Fitness 06-10-2008, 03:56 PM
Replies: 7
Views: 2,263
Posted By Alex Nisetich
Re: CF with other sports

that may be so, but you (I take it) are not a professional athlete. Most pros have been at an elite level of competition for years, so they can handle a high volume of training. They are also...
Forum: Digital Coaching 06-01-2008, 02:08 PM
Replies: 25
Views: 12,382
Posted By Alex Nisetich
Re: Deadlift, squat and power clean

David,

Shoulders over the bar is a wording issue, your arms should be locked out over it, which in most people means that your shoulder visibly will be forward of the bar. You're correct to say...
Forum: Digital Coaching 05-31-2008, 07:09 PM
Replies: 25
Views: 12,382
Posted By Alex Nisetich
Re: Deadlift, squat and power clean

Squat -Hard to tell from the video, but it looks like you could be getting an inch or two lower; I've found that for me when I actually get low it feels like I'm TOO low, so really get down there....
Forum: Exercises 05-29-2008, 03:49 PM
Replies: 13
Views: 3,096
Posted By Alex Nisetich
Re: Speed/power training

Sometimes the hardest thing to find in a workout program is simplicity. Trouble with speed in muay thai? Sounds like you need to log some hours on the bag.

When I was in competition for Taekwon-Do I...
Forum: Fitness 05-11-2008, 11:58 AM
Replies: 20
Views: 4,752
Posted By Alex Nisetich
Re: Ice Bathing

I've used ice baths on a semi-regular basis after very hard exertion, i.e. not after a normal training workout but after something especially exhausting like a rugby match or sparring session. I...
Forum: Fitness 03-14-2008, 08:03 PM
Replies: 22
Views: 7,683
Posted By Alex Nisetich
Re: I MUST beat Ninja Warrior

It seems that whenever someone new comes on and asks how to train for something, we always give the same answer, which is the stuff that we do. However, CrossFit probably isn't the greatest way to...
Forum: Fitness 03-14-2008, 07:39 PM
Replies: 16
Views: 3,421
Posted By Alex Nisetich
Re: Position for football?

Sounds like good old-fashioned psychology to me. If you have trouble tackling and you get pushed around even when you've won the position battle, then you are just not trying hard enough. It may be...
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