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Old 10-06-2012, 06:07 PM   #431
Paulo Santos
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

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Originally Posted by Caine Peters View Post
Paulo, program pest here, what are your thoughts on WSFSBiii? Im calling rick tomorrow as well
I don't like that he doesn't have DE days.
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Old 10-06-2012, 06:37 PM   #432
Evan Peikon
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Paulo,
Sorry I wasn't clear. I actually was referring to the template of the metcon itself. As in how to program sets/reps/#excersise/ rounds etc
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Old 10-06-2012, 06:58 PM   #433
Paulo Santos
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

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Originally Posted by Evan Peikon View Post
Paulo,
Sorry I wasn't clear. I actually was referring to the template of the metcon itself. As in how to program sets/reps/#excersise/ rounds etc
There are several ways you can incorporate the MetCons. If you do MetCons on the ME or DE Days, I always kept them in the 8-12 minute range. I did a lot of AMRAPS. Here is and example using an upper body day:

(This is a basic day with no Metcon)
DE Upper:
Speed Bench

Assistance:
Triceps Exercise: 3x8-12
Back Exercise: 3x8-12
Shoulders Exercise: 3x8-12
Core Exercise: 3x15-20

Lets say you wanted to combine the following Metcon with the above:
AMRAP 10:
5 Pullups (Shoulders)
10 Push-ups (Back)
15 Air Squats

In the above Metcon, you have a shoulder and back exercise, so you would remove it from the Assistance. It would look like this:

DE Upper:
Speed Bench

Assistance:
Triceps Exercise: 3x8-12
Core Exercise: 3x15-20

Metcon:
AMRAP 10:
5 Pullups
10 Push-ups
15 Air Squats

For the lower body days, it would work the same way.

I hope this is what you were asking. LOL
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Old 10-06-2012, 07:42 PM   #434
Robert Fabsik
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

I think a good general principal for metcons is that the more strength work (ME work, DE work) and assistance work you do, the simpler and the shorter the metcons should be.

Also look into your weekly planning. If you are just training 4 days a week, you might be able to tolerate longer metcons after strength work especially if it is before an off day. But if you do something like Paulo (4 strength days and 2 metcon days) you can sneak in a little more assitance work and then do longer metcons on the non-strength days.

If you go this route, build the volume slowly, and when you feel bogged down slide the volume back down. Because of the variance in life, I'm not a scheduled deload person, I like to go by feel. Some of my best lifts have happened when I felt I was dragging my butt, and other times when I felt on top of my game the weights came crashing down.

The more volume you do the better you have to eat and sleep. Also make sure you are tracking progress. If you are training 6 days a week, and your lifts aren't moving back it off.
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Old 10-08-2012, 05:57 PM   #435
David Meverden
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Just finished a big CrossFit competition (420 people in 10 divisions) down in Charleston SC with Rick helping me taper down and get ready. Went well generally (Rick gave me great advice for game day stuff), though a couple of rough events knocked me down to 18th overall of 46. The programming I put together with Rick's input, and sometimes borrowed from Golden Empire served me well, but I also identified a weakness of mine to shore up.

The 1RM strength & max muscleup event was my best event, but I also did nearly as well on the short (4 min) body weight metcon and the less short (~9 min) chipper, which was a nice surprise and speaks well to the versatility of the programming. Weakest event was a WoD with a 115# barbell. The movements: overhead squats, overhead walk, shoulder to overhead, and front rack lunge. Shoulders just could not hold out long enough, especially when I broke up the sets less than optimally. Other poor event was a grip/L-sit/handstand test which just felt like a crap shoot. Blew the handstands so finished middle of the pack on that. Meh.

So, what did I learn? If you are focused on CrossFit competition then you need to add in more shoulder endurance work than you will commonly find in the programming talked about here (did just notice Golden Empires last few upper workouts had more shoulder stuff though. Interesting). I'm thinking of throwing handstand holds against a wall, turkish getups, barbell overhead walks and high rep shoulder press (DB & barbell) in the mix.
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Old 10-08-2012, 11:44 PM   #436
Tim Nakashima
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

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Originally Posted by David Meverden View Post
Just finished a big CrossFit competition (420 people in 10 divisions) down in Charleston SC with Rick helping me taper down and get ready. Went well generally (Rick gave me great advice for game day stuff), though a couple of rough events knocked me down to 18th overall of 46. The programming I put together with Rick's input, and sometimes borrowed from Golden Empire served me well, but I also identified a weakness of mine to shore up.

The 1RM strength & max muscleup event was my best event, but I also did nearly as well on the short (4 min) body weight metcon and the less short (~9 min) chipper, which was a nice surprise and speaks well to the versatility of the programming. Weakest event was a WoD with a 115# barbell. The movements: overhead squats, overhead walk, shoulder to overhead, and front rack lunge. Shoulders just could not hold out long enough, especially when I broke up the sets less than optimally. Other poor event was a grip/L-sit/handstand test which just felt like a crap shoot. Blew the handstands so finished middle of the pack on that. Meh.

So, what did I learn? If you are focused on CrossFit competition then you need to add in more shoulder endurance work than you will commonly find in the programming talked about here (did just notice Golden Empires last few upper workouts had more shoulder stuff though. Interesting). I'm thinking of throwing handstand holds against a wall, turkish getups, barbell overhead walks and high rep shoulder press (DB & barbell) in the mix.
Glad to hear you did so well David! I'm sure you'll fix those weaknesses and crush the next competition.

This program can work incredibly well, but as David found out, you have to identify those weaknesses. Just as you have weaknesses holding a max lift back, the same is true for Crossfit competition.

Everybody has individual weaknesses and those must be addressed to be competitive. For some it may be a mid or long duration workout, others skill work, some might struggle with tricep dominant work, lower back may give out, lats or shoulders. I agree shoulders play a huge role in CF, although a lot of it depends on the programming.

Throwing in a good shoulder burner every once in a while will show you where you're at and whether or not you have a relative weakness you need to address.

I recently began throwing in a little extra shoulder work to address a common lagging area in the gym. Don't get me wrong, everyone has been PR'ing on press and push-press, but for those who are competing in CF it had to be addressed.

But again, a lot of this is individual based. The program should NOT be exactly the same for everybody because everybody has different weaknesses. For example, Rick just recently pressed an easy 285 and he vary rarely does ANY pressing and one of our members hit 275 for 3 today after a 20# PR on floor press at 485. Others are around the 200# mark working shoulders a little more frequently than Sean and Rick, but not as frequently as the members lagging in the shoulder department.

Another update on the Fire Academy PT program:
The guys are loving it.
The cadre is loving it.
Injuries are at an all-time low.
Strength gains are at an all time high
FF specific conditioning and endurance is increasing dramatically. The guys are really starting to see the fruits of their labor. Their core is getting ridiculously strong especially compared to where they started. Their speed, agility, balance and explosiveness is improving rapidly as well. The amount of work they can handle now is literally 3-4 times what they could handle previously in the same amount of time.

And don't think we have a nice fully decked out gym to workout in. These guys are outdoors in the elements making due with the bare minimum equipment. For 30 guys we have 3 squat racks, around 900# bumper plates, 3 bars, 6 complete sets of bands, 3 pairs of farmers walk handles, some fat bars with chain suspending attachments, lots of fire hose, some light dumbbells, some 50' lengths of rope and some other miscellaneous equipment. Everything we have aside form the bumpers and bars are fabricated at minimal cost (not store bought). The Ultimate Athlete Program can be adapted to any equipment set up, it just takes a little creativity at times. We've got another 14 weeks to go and I look forward to seeing the end result!
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Old 10-09-2012, 03:59 AM   #437
David Meverden
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Well put, Tim.

Let me be clear: I'm still behind Rick's style of programming 100%. The template doesn't have a weakness, rather I identified a weakness of my own and will now use that knowledge to tailor the program to my needs. That is one of the huge strengths of the way Rick's program comes together, everyone's assistance work can be tailored to what each person needs.

Talked to Rick Yesterday and he suggested a few options to throw in sometimes:
-Use a barbell shoulder movement as the #2 movement
-Finish with a plate complex that works the shoulders a lot
-Alternate in press for your DE upper day, not just doing DE bench every week.
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Old 10-10-2012, 03:56 PM   #438
Matt Hemphill
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Tim,

I have been following your program for a few weeks I really like it. I do have a couple of questions concerning the movements.

RS Press - The video on your site shows it with bands up. Is this always done with bands up when you program it and can you give a brief description of the movement to make sure I understand what is going on in the video?

Band Hams - I have tried to figure out a way to do this, could you describe how that is performed?

Hoovers - What is this?

I have pairs of the blue, green, and black bands from Rogue and am using them when I can. I can do the band up by using a pullup bar and can do bands down on bench using dumdbells, but until I get a rack, bands down for squat and dl will have to wait.

Thanks for your time.
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Old 10-10-2012, 05:09 PM   #439
Robert Fabsik
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Tim's site has a demo on a lot of the ab moves scroll down after the squat videos:

http://www.goldenempiretraining.com/...y-pt-prep.html (WFS)

Banded leg curls are pretty simple. Choke a band around a base (like a power rack or something heavy). Probably around knee level or lower. Sit on the edge of a bench and hook one or two legs into the the band and do leg curls.

You don't 100% need a rack to do banded squat work. You can use heavy DB's to secure the bands. You can also drape a band across the bar and stand on it to do banded DLs, the tension isn't perfect but it helps.
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Old 10-10-2012, 05:19 PM   #440
Chris Mason
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Lol, that Dave Tate box squat teaching video is horrible...
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