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Search: Posts Made By: Andy Kramer
Forum: Exercises 08-17-2014, 06:59 PM
Replies: 5
Views: 5,618
Posted By Andy Kramer
Re: Bench Press Improvements.

Luke,
Most police department in Illinois require you to bench press your body weight one time. Some departments use normal free weights, some use those old smith machine/nautilus types (with the big...
Forum: Exercises 08-17-2014, 05:06 PM
Replies: 5
Views: 5,618
Posted By Andy Kramer
Bench Press Improvements.

All,

Any suggestions on how to increase my bench press? Preferably quickly?

Story is this: went all the way to a police test, passed sit-ups and running, but failed the bench. When I performed it,...
Forum: Starting 08-02-2014, 09:03 AM
Replies: 14
Views: 26,285
Posted By Andy Kramer
Re: Shoes for newbie....previous Plantar fasciitis issue

I had plantar also.

Reebok CrossFit Nano 2.0's were my first CF shoes. Did miracles for my WOD work and lifting. I have since upgraded to 3.0's, they have a wider toe box, and feel a little bulkier....
Forum: Exercises 05-29-2014, 05:02 PM
Replies: 6
Views: 5,509
Posted By Andy Kramer
Re: Lifting Shoes

Push your heels through the floor a little harder. It's almost like when you bench, you have to try and push yourself through the bench? Same concept.
Forum: Exercises 04-23-2014, 04:09 PM
Replies: 17
Views: 20,565
Posted By Andy Kramer
Re: Rapid Increase in Sit-Ups

Josh and Chris: Thanks a bunch! :thanx:

My goal now is to keep improving. My coach has been subtly programming way more ab-work in lately for me (weighted planks, weighted GHD, weighted sit-ups,...
Forum: Exercises 04-20-2014, 06:48 PM
Replies: 17
Views: 20,565
Posted By Andy Kramer
Re: Rapid Increase in Sit-Ups

Hey guys! I don't know what happened on Saturday, but I got them all!!

We had a partner Trodo WOD. 2-4-6-8-10, 200m-run w/ a medicine ball, and 115 ground-to-overheaed, for time. I completed the...
Forum: Exercises 04-14-2014, 10:36 AM
Replies: 17
Views: 20,565
Posted By Andy Kramer
Re: Rapid Increase in Sit-Ups

For sure Josh and Jeff

I just tested myself out on Saturday, after a tough 20min AMRAP partner WOD... I'm at 32. I had 4 guys watching technique, counting, reps per 15 seconds, etc. I tried to focus...
Forum: Exercises 04-09-2014, 08:00 PM
Replies: 17
Views: 20,565
Posted By Andy Kramer
Re: Rapid Increase in Sit-Ups

Thank you for all the help, fellas!

I'm doing more sit-ups, and my coach is programming a lot more sit-ups in the WODs-- ab-mat, weighted, feet-anchored, etc. More planks, more toes-to-bar.

Josh:...
Forum: Exercises 03-27-2014, 03:34 PM
Replies: 17
Views: 20,565
Posted By Andy Kramer
Re: Rapid Increase in Sit-Ups

Yep! Feet planted firmly on the ground... no spiking the hips, fingers behind the head, interlocked without fingers separating, knees bent (with a person holding your feet down), elbows must touch...
Forum: Exercises 03-25-2014, 04:02 PM
Replies: 17
Views: 20,565
Posted By Andy Kramer
Rapid Increase in Sit-Ups

Have a PT Test coming up for a respectable Police Department.

I have to do 37 sit-ups in 1 minute: Fingers interlocked behind the head, a equal-sized man holding your feet to the floor. Elbows must...
Forum: Community 11-04-2013, 01:44 PM
Replies: 3
Views: 1,809
Posted By Andy Kramer
Pasadena, CA? Any great boxes for a visitor?

Coming this week from Chicago. Staying Tuesday through Thursday. Any great boxes in Pasadena area? I'd love to do a drop-in, and buy a handful of shirts for my fellow CrossFitters back home.

Any...
Forum: Exercises 05-19-2013, 02:09 PM
Replies: 17
Views: 8,456
Posted By Andy Kramer
Re: Sit-up/Bench/1.5M Run: Police PT Test Help!

Thanks fellas! I appreciate all the positive advice and tips!

I'm 3 months, I've improved strength, range of motion, endurance, flexibility, and form. That aside, I do need to focus more on the...
Forum: Exercises 05-13-2013, 02:53 PM
Replies: 17
Views: 8,456
Posted By Andy Kramer
Re: Sit-up/Bench/1.5M Run: Police PT Test Help!

Chris Jones: they test all the time. Agencies hire periodically, so it could be anywhere from 1 month to 3 months and beyond. I dont think I'll be able to rock the test in 30 days, but I'm farther...
Forum: Exercises 05-12-2013, 09:32 PM
Replies: 17
Views: 8,456
Posted By Andy Kramer
Re: Sit-up/Bench/1.5M Run: Police PT Test Help!

Thanks for the suggestions!!! I will def start putting them into practice this week.

I do weigh around 295ish (give or take). I've lost around 20 lbs in the last 3 months, and gained a good amount...
Forum: Exercises 05-12-2013, 04:12 PM
Replies: 17
Views: 8,456
Posted By Andy Kramer
Re: Sit-up/Bench/1.5M Run: Police PT Test Help!

Oh I've improved dramatically by just doing the WOD 3-4x a week, and doing Paleo. But I was out of shape a lot before. I've gained muscle, flexibility, and strength, and lost 20 lbs. But I'm around...
Forum: Exercises 05-12-2013, 03:26 PM
Replies: 17
Views: 8,456
Posted By Andy Kramer
Sit-up/Bench/1.5M Run: Police PT Test Help!

Hello all! Officially 3 months of CrossFit and I love it more than anything. Best thing I've done for my body/mind/health ever.

Police PT tests are coming up, and I need help.

I need to...
Forum: Injuries 05-10-2013, 03:42 PM
Replies: 2
Views: 3,738
Posted By Andy Kramer
Heel/Achilles pain

Been doing crossfit for 3 months next week. Best thing I've ever done. I've had my fair share of pains, aches, cracks, etc.

But this is weird. My right heel, more to the back of the heel, maybe...
Forum: Starting 02-24-2013, 09:40 AM
Replies: 3
Views: 2,523
Posted By Andy Kramer
Re: First Week Of CrossFit

Kyle, I was referring to doing an hourlong workout, not an hour long jog. Sorry I didn't type it better :rolleyes:

The first week was hard, but I think it was mostly due to me not being in the gym...
Forum: Equipment 02-24-2013, 02:19 AM
Replies: 2
Views: 3,555
Posted By Andy Kramer
CrossFit Shoes - Size 14?

Hey everyone,

Big guy here with big feet. Size 14 in normal day shoes like Sketchers, and for running shoes that run small: size 15.

I've been looking for some great CrossFit shoes in sizes 14 than...
Forum: Starting 02-20-2013, 05:04 PM
Replies: 3
Views: 2,523
Posted By Andy Kramer
First Week Of CrossFit

Newbie Here. 25yo guy just started CrossFit here in Chicago. I'm trying to improve my health, strength, endurance and body so I can enter into law enforcement as a policeman.

Monday was my first...
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