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Search: Posts Made By: Nic Kirkland
Forum: Fitness 07-13-2010, 02:29 PM
Replies: 24
Views: 5,943
Posted By Nic Kirkland
Re: Intensity vs. Capacity for doing all WODs Rx

The purpose of doing Fran is to get you breathing hard and your heart pumping. This scenario is far less than ideal for building strength. Do metcons with a weight that allows you to maintain a high...
Forum: Fitness 07-09-2010, 02:22 PM
Replies: 60
Views: 16,973
Posted By Nic Kirkland
Re: Chest Excercise and Crossfit

I'm in the Army and I used to do a lot of "chest" work- a.k.a. bench and push ups. Now that I do CrossFit, I find that doing dips and handstands are enough to keep my push up scores up. Definitely...
Forum: Stuff and Nonsense 07-02-2010, 12:00 PM
Replies: 7,554
Views: 2,605,094
Posted By Nic Kirkland
Re: Seen at the globo yesterday

So if I do this every other day it will get me to the games next year?
Forum: Nutrition 06-30-2010, 07:34 PM
Replies: 26
Views: 33,606
Posted By Nic Kirkland
Re: Creatine use?

This board is just so damn handy. In case you didn't want to use the search function (conveniently located at the top of the forum), if you look below this thread there is a box that says "Similar...
Forum: Starting 06-30-2010, 01:03 PM
Replies: 5
Views: 1,820
Posted By Nic Kirkland
Re: First post and question about strongman type wod

Welcome Andrew.

Dumbbells work for farmer's carries just fine. Really anything heavy you can get a grip on.
Forum: Community 06-28-2010, 06:17 PM
Replies: 7
Views: 3,624
Posted By Nic Kirkland
Re: Army ROTC / Crossfit in college

No, I don't find that out until close to the end, as it will depend on what airframe I get and when I end up graduating.
Forum: Community 06-28-2010, 02:36 PM
Replies: 7
Views: 3,624
Posted By Nic Kirkland
Re: Army ROTC / Crossfit in college

Hah, I have some experience bringing CrossFit into our ROTC unit. Not all of it positive, but plenty of good learning. I did it when I was a senior and the cadre said "Someone come up with a PT...
Forum: Exercises 06-28-2010, 02:21 PM
Replies: 2
Views: 1,866
Posted By Nic Kirkland
Re: Afghanistan running/row/sprint sub

The Death by 10 m reccomendation is a good one.

The sub for rowing that I've used is SDHP. It sucks, but it works. Done with a 45# bar, 50 SDHP=500 m. Other conditioning options are jump rope,...
Forum: Community 06-27-2010, 06:54 PM
Replies: 7
Views: 3,624
Posted By Nic Kirkland
Re: Army ROTC / Crossfit in college

My sister went to NGCSU, so I'm familiar with the campus. Very nice area. I wish we had that kind of terrain where I went to school. Indiana was very flat.

CFSB- CrossFit Strength Bias....
Forum: Community 06-27-2010, 07:15 AM
Replies: 7
Views: 3,624
Posted By Nic Kirkland
Re: Army ROTC / Crossfit in college

I just graduated/commissioned, although I went to a civillian college. First and foremost, especially for Ranger Challenge, maxing your OML, and getting extra training opportunities in ROTC...
Forum: Fitness 06-24-2010, 09:09 AM
Replies: 20
Views: 5,579
Posted By Nic Kirkland
Re: Crossfit on a Cruiseship

What I did 3 days when I went on a 7 day cruise over Christmas this past year:

4 rounds for time:
1 lap around the track
25 burpees

The track on top was 330-350 meters. It was especially fun...
Forum: Starting 06-16-2010, 01:05 PM
Replies: 5
Views: 3,570
Posted By Nic Kirkland
Re: hook grip

Hook grip is an alternative to a regular grip for pulling exercises. I highly highly recommend it for olympic lifts. I also use it for deadlifts when I can no longer use a regular grip. Just like...
Forum: Nutrition 06-14-2010, 10:57 AM
Replies: 13
Views: 8,435
Posted By Nic Kirkland
Re: Paleo Blood Work Results

Vitamin D: 85.2 ng/ml, which, based on my understanding, is well above the reccomended minimum.



I got back fairly late (10 PMish) that night and had some leftover scrambled eggs/bacon and some...
Forum: Nutrition 06-11-2010, 01:51 PM
Replies: 13
Views: 8,435
Posted By Nic Kirkland
Paleo Blood Work Results

Ok, so got my blood work done last week (4JUN10). I've been doing Paleo since January this year. Blood was taken on a 12 hour fast. My diet since the beginning of May though has added full fat dairy...
Forum: Fitness 06-03-2010, 07:52 AM
Replies: 6
Views: 2,311
Posted By Nic Kirkland
Re: CFE and long distance runs

Do CFE 3x/week in addition to CF 4-6x/week. For CFE do 2 intervals and one time trial or tempo run. Your "long" run can come on the TT/temp day.

Doing running 5-6x/week in addition to CF is a...
Forum: Exercises 05-31-2010, 08:16 AM
Replies: 19
Views: 31,327
Posted By Nic Kirkland
Re: Best Shoes for Crossfit...

Plenty of people I know do CF in Chuck's. As long as you're not doing a lot of running, they're good for just about everything else. Anything that does not have a squishy heel is good. I use Vibram...
Forum: Nutrition 05-26-2010, 01:29 PM
Replies: 9
Views: 2,969
Posted By Nic Kirkland
Re: Leaning Out, Losing Strength

Individual nutritional/diet concerns like these are very hard to address as the answer is usually, it depends on the person and situation.

I would say the answer is no if you're losing strength....
Forum: Nutrition 05-26-2010, 01:06 PM
Replies: 9
Views: 2,969
Posted By Nic Kirkland
Re: Leaning Out, Losing Strength

What does your programming consist of?

In order to support strength on Paleo I have to really focus on eating a lot. As in eating meat and vegetables until it hurts.
Forum: Exercises 05-25-2010, 07:51 PM
Replies: 9
Views: 2,923
Posted By Nic Kirkland
Re: Starting Strength

The advice I've heard is just start working up from a really low weight. Keep going up until you notice the bar slows down. That's your work weight for your first workout. The lower it is, the bigger...
Forum: Running a CrossFit Facility 05-25-2010, 07:48 PM
Replies: 33
Views: 43,715
Posted By Nic Kirkland
Re: level 1 exam

RTFM (posted above by Renee) before you start *****ing:
Forum: Community 05-25-2010, 06:43 PM
Replies: 8
Views: 3,086
Posted By Nic Kirkland
Re: Benefits of Training at an Affiliate

Hard to say as everyone's situation is different. If nothing else, most all affiliates offer a free intro session(s). Take advantage of that and decide for yourself.

There certainly is some benefit...
Forum: Running a CrossFit Facility 05-25-2010, 06:40 PM
Replies: 33
Views: 43,715
Posted By Nic Kirkland
Re: level 1 exam

Without getting too specific, the answer to your questions is no. There are some tricky questions, but nothing like what you've described.

What Carlos said: if you have applied your knowledge in...
Forum: Fitness 05-25-2010, 03:49 PM
Replies: 4
Views: 2,990
Posted By Nic Kirkland
Re: Getting my wife into crossfit

Umm not sure if you're serious, but if you are I have to disagree and say it's the quads/hammies.

To Mitch: Yeah you can do that, but if she wants "tone" what she really needs to do is eat smart and...
Forum: Running a CrossFit Facility 05-25-2010, 03:45 PM
Replies: 33
Views: 43,715
Posted By Nic Kirkland
Re: level 1 exam

I found the Level 1 Guide mostly unhelpful for the test. Most of the material came from my memory of my cert and the various lectures (on programming, nutrition, what is fitness are the ones that...
Forum: Nutrition 05-25-2010, 08:41 AM
Replies: 13
Views: 3,342
Posted By Nic Kirkland
Re: Creatine

Go out and get a copy of Starting Strength by Mark Rippetoe. If that does not answer your question go get a copy of Practical Programming for Strength Training by Mark Rippetoe and Lon Kilgore. Those...
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