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Search: Posts Made By: John Keiper
Forum: Nutrition 01-03-2009, 09:10 PM
Replies: 18
Views: 6,281
Posted By John Keiper
Re: Calories or Whey Protein or All

Check out TrueProtein.com. They can make any combo of protein you want and also offer it unsweetened. Really good prices as well.
Forum: Running a CrossFit Facility 12-25-2008, 01:04 PM
Replies: 43
Views: 16,686
Posted By John Keiper
Re: pull up bar accident

Eva
Ask your welder if he/she is American Welding Society certified. If they are then you are good to go. This is the standard group welders go to for certification. Most any welder will be AWS...
Forum: Injuries 12-21-2008, 08:26 PM
Replies: 2
Views: 2,323
Posted By John Keiper
Re: wrist strength

Depending on strength levels, grab a sledge hammer or mini sledge and hold it in your hand with your arm straight out. Lever it towards your face, away from your face, side to side etc. Make sure...
Forum: Equipment 12-15-2008, 06:52 AM
Replies: 9
Views: 2,175
Posted By John Keiper
Re: MD Grippers

Shawn relax pal. I assumed, incorrectly I suppose, that you did not know much about grip training because you asked about those cheapo grippers and most people that train grip already know the...
Forum: Equipment 12-14-2008, 09:19 AM
Replies: 9
Views: 2,175
Posted By John Keiper
Re: MD Grippers

I lack the computer skills to provide a link, but if you go over tothe gripboard.com you will find plenty of stuff on both grippers and supporting grip. I am not saying that you will not see any...
Forum: Equipment 12-14-2008, 08:49 AM
Replies: 9
Views: 2,175
Posted By John Keiper
Re: MD Grippers

They are the same thing as the Heavy Grips and Bonecrusher grippers just with a different packaging. Compared to a COC the quality is pretty bad, but the price is great. They will most likely...
Forum: Exercises 12-04-2008, 09:41 AM
Replies: 5
Views: 1,789
Posted By John Keiper
Re: pullups/grip problems

Hex head dumbell holds, plate pinches(put two plates together smooth sides out), bar hangs for time, anything with a thick bar. All can be done for time, weight, etc. Check out the Dieselcrew.com...
Forum: Digital Coaching 11-19-2008, 09:36 PM
Replies: 20
Views: 10,492
Posted By John Keiper
Re: My Zercher Deadlift

You may want to try doing them from the rack or off blocks if you have no rack. I always liked doing them out off the rack at about knee height or a little below. When the weight gets heavy a thick...
Forum: Equipment 11-15-2008, 11:22 AM
Replies: 4
Views: 13,868
Posted By John Keiper
Re: Tips - Cleaning rust on Weight Plates?

Try hitting the rust spots with some WD-40, or something similiar, and some 0000 steel wool. Steel wool is great stuff.
Forum: Exercises 11-01-2008, 06:07 PM
Replies: 12
Views: 6,625
Posted By John Keiper
Re: deadlift assistance exercises

Lots of good mornings and 45 degree back raises.
Forum: Equipment 10-17-2008, 07:05 AM
Replies: 3
Views: 1,801
Posted By John Keiper
Re: Weighted Vest / Your experiences or advice

I do not have any experience myself but in Steve Justas book Rock, Iron, Steel, he talks about this extensively. You can get the book from Ironmind. Basically he wore a very heavy vest all day at...
Forum: Digital Coaching 09-21-2008, 08:03 PM
Replies: 23
Views: 7,717
Posted By John Keiper
Re: Dead lifting.

I figured i would toss my two cents in for a slightly different view on things.
I could not see your grip on the left but if you are not using a over/under grip it will help you hang onto the bar. ...
Forum: Digital Coaching 09-19-2008, 08:03 PM
Replies: 7
Views: 3,283
Posted By John Keiper
Re: Box squatting form check and questions

I am by no means an expert but the best part of box squatting is to sit back and overload your hamstrings and glutes. Try to sit back so your shins are past vertical. This will be great if you have...
Forum: Injuries 09-07-2008, 07:13 PM
Replies: 9
Views: 4,339
Posted By John Keiper
Re: lower back/glute

Kinda hard to tell if its somwthing you should be worried about. Here are a few things I do as recovery activities.
Band Good-Mornings These are great cause they can be done at home. Stand on...
Forum: Exercises 09-07-2008, 06:22 PM
Replies: 8
Views: 14,958
Posted By John Keiper
Re: Shoulder flexibility problem preventing proper low bar back squat form?

Nothing wrong with the wide grip. I use it cause it seems to be a more comfortable style. Also check out Donnies elbows, they are under the bar. If you try keeping them under the bar it may also...
Forum: Exercises 09-06-2008, 05:47 PM
Replies: 14
Views: 8,598
Posted By John Keiper
Re: Alternate exercises for the deadlift and squat

I personaly do not perform WODs or really subscribe to Crossfit but I find the board to be a great place for information in general so take this for what its worth. Here would be my approach as...
Forum: Exercises 08-27-2008, 08:11 AM
Replies: 8
Views: 3,130
Posted By John Keiper
Re: Grip Strength's influence on generel strength

I have been training grip for a long time now and am close to closing the Im no.3 gripper. The general feeling in the grip community is that grippers are fairly specific to grippers. There is some...
Forum: Injuries 08-20-2008, 08:26 PM
Replies: 8
Views: 2,616
Posted By John Keiper
Re: Nonstop overtraining

Sled dragging is great. I drag in one way or another every day. Sometimes for some cardio but usually as a form of recovery. Dragging for the upper body is excellent because of the endless...
Forum: Exercises 08-17-2008, 07:48 PM
Replies: 11
Views: 4,690
Posted By John Keiper
Re: Heavy deadlifts and belts

This is the exact reason I use a belt when I deadlift. I don't keep it tight at all but I still use it to give my abs LOL something to push against. If you do decide to go and use one again try it...
Forum: Equipment 08-17-2008, 06:41 PM
Replies: 2
Views: 2,202
Posted By John Keiper
Re: Identify this bar please....

Sounds like it might be a Jessup power bar. If it is they are a good bar. Nice and cheap but can take a ton of abuse. Hope this helps.
Forum: Fitness 08-14-2008, 08:08 AM
Replies: 35
Views: 8,365
Posted By John Keiper
Re: Isometrics - 15-20% carry over off strength so if you do isometrics at...

I would love to give the link but I am not so good on computers LOL! Westside-Barbell.com under the articles section. Sorry. I really have to learn how use this thing better!
Forum: Fitness 08-13-2008, 08:05 PM
Replies: 35
Views: 8,365
Posted By John Keiper
Re: Isometrics - 15-20% carry over off strength so if you do isometrics at...

Check out the book Rock Iron Steel by Steve Justa. You can get it from Ironmind. He has a great section on isometrics from a very in the trenches perspective. Also Louie Simmons has a great...
Forum: Digital Coaching 08-03-2008, 08:27 AM
Replies: 20
Views: 5,818
Posted By John Keiper
Re: deadlift help

Pherhaps I should go a bit further with my explanation as it may have been a little incomplete. At the start I will agree that the shoulders will have to be over the bar. Some people will be able...
Forum: Digital Coaching 08-02-2008, 12:43 PM
Replies: 20
Views: 5,818
Posted By John Keiper
Re: deadlift help

Not bad at all. I agree with Britt about losing the shoes. Maybe try wrestling shoes or chucks. I powerlifting it is generally thought to be ok to lift with a rounded upper back as long as the...
Forum: Equipment 07-31-2008, 08:05 PM
Replies: 12
Views: 4,596
Posted By John Keiper
Re: Straps - I know, I know...

The Ironmind straps sre very strong. The material is however a little abrasive. If you are using them for heavy pulls and such they will cause some calluses on your wrists. My wrists are tattooed...
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