CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Fitness
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

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

Reply
 
Thread Tools
Old 04-17-2013, 08:10 PM   #781
Kevin Benson
Member Kevin Benson is offline
 
Kevin Benson's Avatar
 
Profile:
Join Date: Oct 2009
Location: Parker  CO
Posts: 253
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Quote:
Originally Posted by Chris Mason View Post
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.
I agree. In my case and for my purposes his programming has made a difference in my ability to power clean, even without working the movement directly. Increasing my strength and working on explosiveness is what made the difference for me.

I think we all can agree that if one wants to concentrate on oly a more focused program would be a better choice. Maybe more people can chime in with experience supporting or refuting the comments made that focused strength work with oly technique added in as being a more favorable approach for crossfit or other athletes not interested in being competitive oly lifters.
  Reply With Quote
Old 04-17-2013, 10:45 PM   #782
Chris Mason
Banned Chris Mason is offline
 
Profile:
Join Date: Nov 2007
Location: Charlottesville  VA
Posts: 4,708
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Quote:
Originally Posted by David Meverden View Post
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.

Well, to your point about the guy learning technique, there is no reason he cannot be increasing his strength while learning technique. If that coach is not doing that then shame on him or her.

Only someone who has no understanding of demonstrable strength and physiology would argue that strength training beyond the basic O-lifts is not important for Olympic lifters. To wit, all good O-programs include strength training movements like front and back squats, push presses, and so on.

The problem with that article is he states the ridiculously obvious rather than why his methodology is superior to that normally practiced by CrossFitters etc. He should have explained why his Westside style strength work is a superior builder of maximal strength when compared to traditional linear progression programs and the like.
  Reply With Quote
Old 04-19-2013, 09:59 AM   #783
Lauren Croce
Member Lauren Croce is offline
 
Profile:
Join Date: Jul 2012
Location: Middletown  NY
Posts: 65
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Outdoor soccer started a couple weeks ago, and I was a little worried about being able to run for the whole game. But it hasn't been a problem at all. I'm outrunning just about every opponent. (I scored the greatest goal in my career last weekend - just outside the 18, launched to the far upper corner, hit the side netting. I almost turned away cause I thought I hit it wide. I couldn't believe it!)

In the gym, my numbers continue to climb. I was stuck at 300 on my deadlift for what seemed like eternity. Last week, I pulled 400 from pins. That's purely because my grip sucks - clearly my hamstrings can handle the weight. My bench has finally broken 135. I'm squatting tonight, and I'm expecting big things.

Rick's program works for me. I'm living proof of it. It doesn't work for everyone, but it works for everyone that works with Rick day in and day out.
  Reply With Quote
Old 04-19-2013, 11:36 AM   #784
Lauren Croce
Member Lauren Croce is offline
 
Profile:
Join Date: Jul 2012
Location: Middletown  NY
Posts: 65
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Quote:
Originally Posted by Lauren Croce View Post
Rick's program works for me. I'm living proof of it. It doesn't work for everyone, but it works for everyone that works with Rick day in and day out.
JUST TO BE CLEAR -- I don't mean to suggest that you need to work with Rick every day to see results. The program is what gets you the results. Sorry for the confusion!
  Reply With Quote
Old 04-19-2013, 12:52 PM   #785
Paulo Santos
Banned Paulo Santos is offline
 
Profile:
Join Date: Mar 2011
Location: Hopatcong  NJ
Posts: 2,164
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Sure works for me.
  Reply With Quote
Old 04-19-2013, 07:47 PM   #786
David Meverden
Member David Meverden is offline
 
David Meverden's Avatar
 
Profile:
Join Date: Apr 2008
Location: Charleston  SC
Posts: 2,802
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Paulo: Thanks for the simplified template! Very clear cut. Just sent it to a couple of my buddies who have just been getting started on this. Question: do you add in jumping work? High box jump singles? Any plyometrics?

Lauren: Nice work! Keep us posted!

Quote:
Originally Posted by Robert Fabsik View Post
Overall it helps. I was just wondering if there was a simple definition of what a #1 etc was.

#1 ME or DE exercise
#2 and #3 Heavy Assistance work to build the main lift
#4,5,6 Cover the rest of your bases typically higher rep work like a bodybuilder.

I see Golden Empire has been doing more DE work without bands and chains. Do you know if Rick is following this trend too? Or is this coming more from the Cube?
Sorry to add another reply so late onto this question but have another answer from Rick on this one, courtesy of the seminar in NC. Similar to what you said, but I figured you'd be interested anyway. He presented it as:

#1: Absolute Strength movement (or DE movement on Speed days)
#2: Compound Complimentary movement (tri, & shoulder for upper body, compound or back or ham for lower usually. Rick said he sometimes uses Yoke walks here for lower body)
#3: Works biggest muscle group involved in the movement (lats for upper, hamstrings for lower)
#4-#6: Individual weaknesses.

Now, this is only a general guideline, so don't get too nitpicky. Rick will mix it up a lot so, especially on lower days, you'll find things that don't fit the mold. One example is things like tricep walks or jumping that go in a 4-6 that don't address a specific muscular weakness, but work explosiveness or work capacity.
__________________
CERTIFICATIONS: CSCS, CrossFit LVL 1
SEMINARS: Starting Strength, Ultimate Advantage, CFE, CF O-lifting, MovNat
  Reply With Quote
Old 04-19-2013, 08:01 PM   #787
Paulo Santos
Banned Paulo Santos is offline
 
Profile:
Join Date: Mar 2011
Location: Hopatcong  NJ
Posts: 2,164
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Quote:
Originally Posted by David Meverden View Post
Paulo: Thanks for the simplified template! Very clear cut. Just sent it to a couple of my buddies who have just been getting started on this. Question: do you add in jumping work? High box jump singles? Any plyometrics?
Thanks David. I do simple things like jumping air squats and box jumps as high as 30". I don't do anything higher because I don't have access to anything higher or else I'd love to do it. Last time I went up to Rick's place, he had me doing all kinds of jumps on mats and using bags. It was awesome. But I currently do box jumps 1-2 times a week in the MetCons.
  Reply With Quote
Old 04-19-2013, 08:59 PM   #788
Robert Fabsik
Member Robert Fabsik is offline
 
Profile:
Join Date: Sep 2010
Location: Kildeer  IL
Posts: 2,233
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

In regards to jumps, don't just be limited by box jumps especially if you don't have a lot of height variants.

Consider:
Kneeling Jumps
One legged jumps
Broad Jumps (one legged too)
Any of those to a box
Any of those weighted via a vest, barbell, db,kb or ankelweights

Don't forget jump rope and side to side jumps, hurdles or side hurdles.

Louie and Rick had us doing all types of variants with boxes, weights and directions.
  Reply With Quote
Old 04-20-2013, 02:27 PM   #789
Paulo Santos
Banned Paulo Santos is offline
 
Profile:
Join Date: Mar 2011
Location: Hopatcong  NJ
Posts: 2,164
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Today was my DE Lower Day and I decided to warm-up with some 3-Position Cleans. I recently started doing Olympic Lifts again to build them up. The last time I did Cleans, I maxed out at 175#, which is weak, but I don't care about them. I haven't even been practicing them very often. So I decided to work up and when I got to 175#, it went up pretty easy. I stopped there, but I could have gone up to 205# or more.

And yes, this is directly related to the guys that are poo-pooing the idea that doing Powerlifts won't help your Olympic lifts.
  Reply With Quote
Old 04-21-2013, 02:57 PM   #790
Courtney Green
Member Courtney Green is offline
 
Courtney Green's Avatar
 
Profile:
Join Date: May 2009
Location: Tuscaloosa  AL
Posts: 195
Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Hey everyone,

I just recently started training with Rick at his gym so I thought I'd say a few words. I first showed up back in November for a couple of days of training and wow, was I in for it! It was quite an awakening into real athletic training and was certainly on a different level than what I was used to.

I'm now training full-time with Rick as I'm trying out for the USA Women's Bobsled team this coming fall and wanted to train with a top-notch coach. I just finished my first week of training at Ultimate Advantage and I have to say that it's a killer gym. It's certainly the best place I've ever trained at and the most intense. My performance has already improved in this week and I can't wait to see what happens over the next few months.

Everyone there is super strong and is only getting stronger. The standards set at this place are much higher than what I've experienced elsewhere. And it's not just about strength, it's about overall athleticism. We work speed, power, coordination, agility, biomechanics, reaction time, etc. Every day is different yet we're working all the athletic bases that need to be covered in order to become an all around better athlete.

Strength-wise, I lift a lot more weight and for more reps than I was doing at my previous gym. And with much-improved technique! This is no doubt due to the phenomenal coaching, the motivating athletes at the gym, and Rick pushing me to a level that I wouldn't normally consider myself capable of on my own. The atmosphere is intense yet really motivating. Rick is a phenomenal coach and I would recommend any Crossfitter who is interested in competing at the Games level to check out his gym, Ultimate Advantage. Or for that matter, any serious athlete who wants to go to the upper level in their sport.

I will keep y'all updated on how things go over the next several months! I really can't wait to see how I develop as an athlete over the summer.

Courtney
__________________
Green Machine Strong Blog

Last edited by Courtney Green : 04-21-2013 at 03:01 PM. Reason: Signature
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Westside 4 Athletes Chris Mason Fitness 29 09-29-2012 08:10 PM
Westside for athletes Dave Traeger Fitness 12 10-26-2011 06:08 PM
Recent day at Westside Chris Mason Fitness 6 12-23-2010 02:43 PM
Viagra. Does Viagra give athletes a competitive advantage? Steve Sheffar Stuff and Nonsense 16 12-15-2008 02:11 AM


All times are GMT -7. The time now is 03:42 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2020, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.