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Search: Posts Made By: Ben Sparks
Forum: Workout of the Day 08-18-2014, 10:59 AM
Replies: 8
Views: 14,369
Posted By Ben Sparks
Re: Partner WOD for High School Team

I'm a lacrosse coach too. We do lots of partner workouts, and semi-partner workouts. I usually just pair guys up by size (or have them do it themselves). We do a lot of racing - things like...
Forum: Exercises 08-18-2014, 10:38 AM
Replies: 16
Views: 8,739
Posted By Ben Sparks
Re: Deadlift Help...Please!

This ^ is a good post. I'm also 6'3", 230#, and pull 450-460 pretty easily. I think a lot of the OP's problem is mental... When I started CF 6 years ago at age 39, I hadn't lifted barbells since...
Forum: Fitness 07-11-2014, 02:05 PM
Replies: 23
Views: 9,267
Posted By Ben Sparks
Re: Sprint workouts

Your fastest one is likely to be around #3. But if you can hit the same speed again at #4... or at #8, you've increased your work capacity as well. If you can't, keep working on it.

Sprints...
Forum: Fitness 07-11-2014, 09:38 AM
Replies: 23
Views: 9,267
Posted By Ben Sparks
Re: Sprint workouts

I'm a lacrosse player & coach, and so sprint interval training is always part of what we do. I'm also a big believer in the idea that your workouts should energize you and challenge you and make you...
Forum: Equipment 07-10-2014, 10:37 AM
Replies: 0
Views: 2,112
Posted By Ben Sparks
Bar, bumpers, rack, etc for sale in East Bay Area, CA

I've upgraded to a floor-to-ceiling bolt-in Rogue rack, Rogue comp bumpers from last year's games, and a Rogue bar... so this is surplus. I'd rather it all go out together, $650 takes it all. ...
Forum: Fitness 08-21-2012, 09:46 AM
Replies: 22
Views: 10,119
Posted By Ben Sparks
Re: My Unoffical Guide to Starting CFFB

Nicely done, Colin. I've done the CFFB cert and followed it for 2 off seasons (lacrosse). What you've written is very valuable advice for someone starting out.
Forum: Exercises 08-01-2012, 12:54 PM
Replies: 28
Views: 8,035
Posted By Ben Sparks
Re: Movements which you don't see in crossfit but would like to

Twisting movements - KB cross snatch, russian twists, etc. Almost every sport played with a ball involves twisting your trunk to generate power. Its so common: baseball, tennis, lacrosse, hockey,...
Forum: Exercises 04-25-2011, 12:04 PM
Replies: 4
Views: 2,922
Posted By Ben Sparks
Re: Using a treadmill for running during WOD

It would be tough to use it for 100's. I do use mine for 400's, 800's, and 1-miles when they come up. I find if I leave it on 1.5-2% incline it speeds up faster, probably because I'm helping the...
Forum: Exercises 02-12-2011, 05:54 PM
Replies: 19
Views: 4,769
Posted By Ben Sparks
Re: Power jerk 320 x 8

So that's how you use jerk boxes!
Forum: Exercises 02-11-2011, 07:40 PM
Replies: 11
Views: 7,284
Posted By Ben Sparks
Re: Large Group + Gym = Difficult

Adam, I am definitely stealing those Monkey Rolls! Thanks :D
Forum: Exercises 02-11-2011, 12:47 PM
Replies: 11
Views: 7,284
Posted By Ben Sparks
Re: Large Group + Gym = Difficult

I coach lacrosse. ALL the conditioning is fun. The kids look forward to it, just to see what they're going to do that day. As you've found, applying CF to large groups is challenging - especially on...
Forum: Community 01-21-2011, 01:11 PM
Replies: 12
Views: 5,179
Posted By Ben Sparks
Re: Motivation

Take it literally one step at a time.

Pack your gym bag. Once the bag's packed, say to yourself "well I might as well put it in the car." Now the bag's in the car, you might as well put yourself...
Forum: Stuff and Nonsense 01-21-2011, 12:54 PM
Replies: 55
Views: 13,598
Posted By Ben Sparks
Re: I want to watch NFL atheletes do WODs

2010 Rookie minimum: $310,000
Forum: Stuff and Nonsense 01-18-2011, 01:24 PM
Replies: 55
Views: 13,598
Posted By Ben Sparks
Re: I want to watch NFL atheletes do WODs

I agree that the linemen would put up huge lift numbers, but not hold up in longer chippers or runs.

But Marshawn Lynch? Troy Polamalu? Anthony Gonzalez? Yikes - if anyone tells one of those...
Forum: Starting 12-17-2010, 03:11 PM
Replies: 12
Views: 7,215
Posted By Ben Sparks
Re: Crossfit or Crossfit football for a College Lax Player?

I'm not going to argue with you. I'm not an expert on rugby 7's or indoor soccer, so I don't answer in those threads.

The guy asked about lacrosse and how it relates to CFFB. I do know something...
Forum: Equipment 12-16-2010, 10:51 PM
Replies: 12
Views: 3,355
Posted By Ben Sparks
Re: power rack/cage $225 too much or just right?

Actually, not that bad. Brand-new, a cage like that is $400 for sure, and often much more. A little surface rust, rust that looks smooth & superficial, not blistered and cracking and structural, is...
Forum: Starting 12-16-2010, 09:53 PM
Replies: 12
Views: 7,215
Posted By Ben Sparks
Re: Crossfit or Crossfit football for a College Lax Player?

Actually, Jesse, that's where lacrosse - especially at the midfield positions - is different.

Unlike football, rugby, soccer, basketball, etc., substitutions are done "on the fly", during play,...
Forum: Starting 12-16-2010, 01:42 PM
Replies: 12
Views: 7,215
Posted By Ben Sparks
Re: Crossfit or Crossfit football for a College Lax Player?

They have nothing to do with your experience, current loads, or length of time working out.

Follow amateur (linear gains) until you can't progress any longer. Then reset 5-10% and run at it...
Forum: Starting 12-15-2010, 09:43 PM
Replies: 12
Views: 7,215
Posted By Ben Sparks
Re: Crossfit or Crossfit football for a College Lax Player?

I'm a lacrosse coach, current player, and played both sports in college (D3).

I'm CF level 1 and CFFootball Certified.

Honestly, CFFB is perfect for defensemen, attackmen, and goalies. Middies...
Forum: Equipment 12-06-2010, 02:23 PM
Replies: 13
Views: 5,724
Posted By Ben Sparks
Re: Sandbags-Commercial or homemade, and what is the value?

I made one of the inner tube sandbags. 50lbs of sand inside a section of truck tube. Taped the ends, then put on hose clamps, then more tape.

It doesn't shift around like a loose sandbag does,...
Forum: Equipment 11-30-2010, 12:00 PM
Replies: 33
Views: 13,213
Posted By Ben Sparks
Re: black friday equipment deals?

They changed it, then. I cut & pasted the prices off the site, just so I wouldn't type anything wrong.

I also emailed Bert at the same time I posted. No response.

No sale. Too bad.
Forum: Equipment 11-29-2010, 10:54 AM
Replies: 33
Views: 13,213
Posted By Ben Sparks
Re: black friday equipment deals?

I'm looking at that one, Code SSS-1, right? Your site shows "List Price: $369.95
Our Price: $399.95 ", so it costs me $30 MORE than list? All your other items show "Our Price" as something lower...
Forum: Equipment 11-10-2010, 01:17 PM
Replies: 17
Views: 13,610
Posted By Ben Sparks
Re: Again Faster Talon Weightlifting shoes

Jon, what's the heel height? All the other shoes on your site mention theirs...

Thanks
Forum: Exercises 11-03-2010, 07:51 PM
Replies: 19
Views: 5,431
Posted By Ben Sparks
Re: No respect for the good morning, why?

I'm in your club. Weighted PU are so much more "functional" than doing dozens for time...
Forum: Equipment 11-03-2010, 07:48 PM
Replies: 53
Views: 24,625
Posted By Ben Sparks
Re: The Kettlebell King Issue

Hey Bert - bravo for taking the time, congrats on the babe, and best wishes for your wife.

Seriously important things going on in anyone's life should elicit patient responses from people waiting...
Showing results 1 to 25 of 256

 
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