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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 04-16-2013, 10:06 AM   #771
Tim Nakashima
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Here's another great article from coach Rick Scarpulla about building the o-lifts on Tabata Times: HERE (WFS)
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Old 04-16-2013, 11:33 AM   #772
Kevin Benson
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Another great article, thanks for sharing.
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Old 04-16-2013, 06:58 PM   #773
Lauren Croce
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Rick also has a short write up in this month's Muscle and Fitness. This guy gets around!
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Old 04-17-2013, 11:36 AM   #774
Sean Dunston
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Quote:
Originally Posted by Tim Nakashima View Post
Here's another great article from coach Rick Scarpulla about building the o-lifts on Tabata Times: HERE (WFS)
I'm not so sure this is a "great" article.
I don't pretend to be an expert on this subject, but he is flat wrong on a lot of these "tips".
Weightlifting is considerably different than powerlifting.
While there may be some transfer in the absolute strength gained in power lifts, the explosiveness (not to mention, technique) needed to be efficient in weightlifting does not even remotely resemble the slow lifts.

This was pointed out by Jacob Tsypkin of CF Monterey when Tabata Times posted the article on its FB page. There was some back and forth between Coach Scarpulla and Coach Tsypkin. Coach Tsypkin, in my opinion, clearly and cogently illustrated the "flaws" (or outright BS) in the article, step by step. He is more eloquent in his discussion of the topic than I can be. So, I refer you to it, and leave it at that.
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Old 04-17-2013, 11:54 AM   #775
Mike Kelley
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

I think, as it pertains to CrossFitters, Rick is correct. I feel like the argument is over two separate things completely. CrossFitters are "not" weightlifters. The sport we play includes weightlifting, but that is only a small portion.

If you want to improve your oly lifts for CrossFit I think Ricks methods will work.

If you want to compete nationally in weightlifting...why are you even reading the Internet....you should be hitting your second or third training session of the day.
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Old 04-17-2013, 01:34 PM   #776
Paulo Santos
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

I don't think anyone is suggesting that if you want to be a great weightlifter, you should follow this. This is geared for us crossfitters who are trying to get strong with the powerlifts and also work on your olympic lifts at the same time. If I just wanted to get good at Olympic Lifts, I'd just follow an Olympic Program. However, if I want to get strong at Powerlifting, CrossFit, and Olympic Lifts, this is probably the best approach. And guess what, most of us that have been following his template, this works very well. The one thing I do agree with what some others have posted is that you can go a little heavier than 50-70%, but that is only if you program your olympic lifts on the proper days.
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Old 04-17-2013, 04:44 PM   #777
Kevin Benson
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Rick's approach has been working well for me. Without working any oly for a couple months I put up a 20lbs PR on my power clean. I'm not looking to be a weightlifter, but want to be stronger and more athletic for CrossFit and other sports.

Perhaps one misconception is about training the "slow" lifts. I spend more time moving submaximal loads explosively, compared to maximal loads slowly. I feel this has contributed to my ability to move faster while doing oly.
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Old 04-17-2013, 06:04 PM   #778
Chris Mason
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Just an FYI, if you increase your O-lifts without doing them for months that is a HUGE indicator that your maximal strength in the involved musculature was very poor. It isn't necessarily indicative of the efficacy of a given program for Olympic lifting.
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Old 04-17-2013, 06:30 PM   #779
Blair Robert Lowe
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Exactly, Chris. I saw this pop up on Facebook and decided to not post to this thread about it and be "cool."

If you are only doing the OlympicLifts whenever they pop up in your affiliate or MainPage Programming and ARE WEAK, your lifts will go up if YOU GET STRONGER. Even if your technique is poor to passable.
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Old 04-17-2013, 06:37 PM   #780
David Meverden
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Sure, Rick is not an olympic lifting Coach--which shows at times in the article--but his overall sentiment--that overall strength training will pay bigger dividends for CFers than piles of olympic lift training--is one I definitely agree with.

Olympic lifting is a big part of CF so if you're already strong, oly-heavy programming like Outlaw is clearly very effective for CF competition. But you also get people who ARE NOT very strong getting wrapped up training their O-lifts 4 times a week when what they really need is to get overall STRONG.

Example: I met a guy a local gym that has been getting very into olympic lifting. Found a mystical O-lift guru that has him endlessly working positions. The guy might become a very skilled lifter, but--guess what--I out lift this guy. And I might out lift him a year from now because I'm STRONGER. And even if he does really hone his technique and start out snatching me, I'll still beat him at every other task in a CF gym because my strength and competency is far more generalized.

I see the bottom line as this: a HEAVY STRENGTH focus, with some o-lift work, will pay far bigger dividends for the majority of CrossFitters than HEAVY OLYMPIC focus, with some strength work.
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