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Old 08-14-2013, 06:47 PM   #921
Tim Nakashima
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Things are going great here at GE. We've been following Rick's Ultimate Athlete template and adjusting to goals just like he suggests. A few guys are training for a local CF comp next month so we've been working those movements in and seeing amazing gains. Having not done O-lifts heavy in a while, I've been hitting PR after PR recently nonetheless. And thats on the minute ladder style, not rest as needed between lifts. Metcons are easier with the added strength and all my strength numbers continue to climb. A 400 squat used to be a goal and now I'm repping it out. Feels great!
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Old 08-18-2013, 06:45 AM   #922
Courtney Green
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Sounds great Tim! Glad to see that everyone's progressing well!

I guess I'll also follow up with how things are going. I’ve now been at Ultimate Advantage for 4 months and the results have been absolutely amazing. I have yet to slow down one bit with PRs and strength- in fact, I feel like my progress is actually getting faster, not slower. This past Friday night, I pulled 475# for a sumo rack pull which I was stunned I was able to do! If you had told me I would be close to hitting 500# on any deadlift variation a couple of months ago, I would have looked at you weird. And of course, having Rick tell you that you can- and will- do it is quite compelling. I tell myself “if Rick says I can do it, then it must mean that I can”. And then bam, it happens. It’s great having a coach who believes in your abilities even more so than you believe in your abilities.

On another note, I attended my first Bobsled combine at the end of last month and overall it went well. I killed the weight lifting events and the shot toss and my sprints have certainly improved. I actually got asked by the coach there if I was interested in attending driving school this winter- where you learn how to drive the bobsled down the track. I was quite surprised since I was under the impression you had to be on the team first as a brakeman. So it seems that I certainly got the attention of the coaches to some extent and may be going the driver route this winter

In the next 2 weeks, I’ll be attending another combine event, just to see how much more I can improve in a month’s time and to gain a little more practice with the whole process. I’ll keep everyone updated on how it goes. Either way, it sounds like I’ve got an “in” into the sport, no matter what happens. I doubt I would’ve been able to accomplish everything that I had in only 3 months time without training at Rick’s gym. There’s certainly no way I would’ve had that success just training on my own or staying at a Crossfit box (no offense meant toward affiliates but most Crossfit boxes are about general fitness & conditioning and not specifically geared towards athletic training. Generally speaking, of course). So that's the quick rundown on how things are going so far!
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Old 08-18-2013, 08:34 AM   #923
Paulo Santos
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Great job Courtney.
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Old 08-24-2013, 08:15 AM   #924
Richard Robichaud
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Thought I'd post an update of my progress so far from Rick's programming.

A few of us have been experimenting at our box now for about 4-5 weeks and I must say, we're all seeing pretty big improvements. We still make sure to get our CF workouts in to keep the engine rev'd up but our overall strength is climbing which is translating over to some new PR's both in the weight room and in our WOD's.

I think the two disciplines combine so beautifully and the flexibility in Rick's strength template is great.

Thanks for all the help so far Rick. You really know your stuff.
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Old 09-07-2013, 05:02 PM   #925
Courtney Green
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Here's the update from the last Bobsled combine I attended:

Since the first combine I attended at the end of July, I got back to work again in August and continued to train hard at Rick's gym. We added a little more sprint volume (and slightly longer sprints than what we were previously doing earlier in the summer), trained the broad jumps a little more, and just continued to get stronger.

By the end of August, I significantly increased some of my events. I increased my overall score by about 20 points which is good considering the short time duration. I added 8 inches to my broad jump, 2.5 kilos (~5 pounds) to my power clean, 10 kilos (22 pounds) to my 3RM back squat and I shaved a few hundredths off my sprints. I reduced my body weight by 10 pounds during this time as well. The weight lifting portions felt even easier this time around and I could've gone up in my power clean more- but kept it somewhat conservative. I hit the maximum point level for the back squat on the test.

And overall, everything's turned out great. I'm being invited back to the Bobsled driver's course this winter, as I said in my last post, and the coach also invited me to Skeleton school to try it out (Skeleton is like the luge except you slide down face first). So either way, I have some awesome opportunities at hand! I plan to continue to work with Rick over the next few years of training, preparing myself, and competing.

My time at Ultimate Advantage is sadly coming to a close soon. I've got another week or so and then I'm going to visit family for the fall before heading up to Lake Placid in November. But you can bet that I'll be implementing Rick's training and template and putting it to good use during this time. And I'll definitely be back! I've seen too good of strength, power, and speed gains not to.

I highly recommend any other seriously competing athletes out there to stop by Ultimate Advantage and try out the gym, no matter your sport. You'll definitely up your game in your sport.
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Old 09-07-2013, 05:37 PM   #926
Paulo Santos
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

That's great Courtney. I wish you the best of luck.
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Old 09-09-2013, 07:19 PM   #927
Lauren Croce
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

I was speaking with Rick tonight, asking how some of the girls who went off to college this year are doing. Every single one of them is having a great freshman year. One of the girls plays soccer and was voted Rookie of the Week. One of the softball players said that her coach was shocked at how fast she was. The others are getting significant playing time as freshman, which is sometimes quite an accomplishment (especially if upperclassmen play the same position). They are all healthy and strong, and it's all because of Rick's program. It just shows that this program can be adapted to those who are trying to increase their overall strength, and to those who want to increase strength, speed, and agility for a specific sport. I'm looking forward to see how these ladies do as the season progresses!
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Old 09-10-2013, 12:47 PM   #928
Vladimir Musman
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Hi guys, yesterday I resumed my training at Ultimate Advantage (and blogging about it)

http://blog.intensitybringsresults.c...advantage.html

Good to be back!
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Old 09-14-2013, 09:24 AM   #929
Courtney Green
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

So last night was my last Friday Night Squat Show at Ultimate Advantage- at least for awhile. Hit a 25# box squat PR and I'm now up to 365#. I was very excited about that

My box squat has come a long way in a short time. Before training with Rick, I was only hitting a 250# box squat. I still remember the day, the first day I ever trained with Rick, when he asked me "what do you squat?". I said "250 pounds". And he laughed. I was used to being told "ooh you're strong! Especially for a girl!" by others for quite some time, so hearing him laugh took me a little off guard. Rick then told me "I've got middle school girls who are squatting over 200# and you're not doing much above them. You should be far exceeding that." I remember how much hearing that blew my mind.

Well, I'm now happy to report that I am indeed far exceeding the expectations and far more easily than I could have imagined. Thanks for everything Rick and I look forward to continuing to see results. Next goal: 405# box squat, I'm coming for you!

On Monday, Rick's gonna put me in a bench shirt to see what I bench in it. Will post results.
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Old 09-17-2013, 09:12 PM   #930
Brook Ferguson
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Hi all,

Man talk about a huge thread! Ive tried to read some of it, but there is a heck of a lot to read.

Ive checked out the website: http://myultimateadvantage.com/index.cfm

Im just trying to get an idea of what his programming looks like? Looks like westside method?

Are you supposed to "buy" programming off Rick? Sorry guys for the questions, just trying to understand whats involved.
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