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

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Old 10-31-2012, 08:18 AM   #481
Tim Nakashima
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

That's the same schedule Rick uses at his gym (minus the oly work). Ideally you'd be throwing oly work in when you feel you need it and when it works best for you. Normally it would be a lower body day (for the clean and snatch) or an upper day (for jerks) but it doesn't have to. The heavier you go, the more important it would be to put it on those days. Also, the closer you get to a competition, the more important it becomes, so youd want to move it up on the list of exercises. Same with other CF specific movements.

I put it on resto days as a reminder to at least get some technique work in. Oly numbers and front squats have gone up across the board.

Kane at Crossfit Fairbanks does more oly lifting and has a slightly different schedule but has been incorporating Rick's stuff in as well (movefastliftheavy.com) wfs.
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Old 11-01-2012, 09:06 PM   #482
Tim Nakashima
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Here's another video of the RS Press: Demo (WFS)

The grip can be switched between narrow and a medium-ish grip depending on how you want to hit it. You can use a variety of bars, db's, kb's, bands up, down, etc.

He's working on filming some in-depth videos for the Ultimate Athlete program and I'll keep you guys updated on the status. This should get you by for now. I started out doing these with around 135# and recently hit 265 for easy triples. The gains will come...

Rick's been really busy doing seminars for his Ultimate Athlete program and everybody is adapting it to their needs with great success. It's still in the works, but hopefully it'll be out early next year.
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Old 11-03-2012, 06:56 PM   #483
Alix James
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Got through Day 1, it went down with a bang, so much positive feedback already. Rick's presentation is captivating, straight up and leaves no questions unanswered.

Day 1 was spent going through the upper body movements quickly highlighted our stronger areas and more importantly our weaker areas as group. The atmosphere in the gym during the training was something special, everyone seemed so focused on the tasks at hand and Rick left no possibility for the mind to be anywhere else.

We are starting to get feedback from on developing the structure of classes at our box and starting to piece together a catalogue of new exercises to incorporate and new pieces of equipment to obtain to hugely improve our performance.

We bought him all the way to Hong Kong to make great gains at our box and I have no doubts thats where we'll be heading

Bring on day2!
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Old 11-04-2012, 05:45 PM   #484
Alix James
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

The dust has settled after the seminar and I must say everyone who attended was blown away, it was a draining experience, not with via the vast group of new exercises we were put through but also the super high energy level that was maintained throughout the seminar.

Our guys who went through the seminar can't wait for this stuff to put into place. Having people handling much more weight than they were used did so much for their mind set and expectations from theirself.

I'll keep this post updated as we begin to work out the best strategy to implement his stuff into our box.
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Old 11-06-2012, 11:14 AM   #485
Jakub Kruhlik
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

When will the program finally be released for those of us that can't attend a seminar.
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Old 11-06-2012, 11:40 AM   #486
Paulo Santos
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Great to gear Alix.
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Old 11-06-2012, 02:27 PM   #487
Robert Fabsik
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Asking any of you guys doing Rick's program or Westside variants,

How many of you do mini-workouts (to hit a weakness or build GPP) either later in the day or on off days?

At Golden Empire, do you guys do only the WOD or do you do mini workouts/weakness workouts on off days or nights?

Also, this is aimed more at Tim, how do you determine the % you use for DE day? I've been stalking your page and notice sometimes you go as low as 40%.
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Old 11-06-2012, 06:39 PM   #488
Tim Nakashima
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Robert, those who can get some extra work in, do it. Sometimes busy schedules don't allow it, but I definitely recommend it if at all possible.

The percentages will vary based on the individual and their training. Athletes, including CFers, will normally need lower percentages (40-50%) because they have other things going on and recovery can be an issue. In other words, they aren't dedicating their lives to powerlifting, like competitive PLers do.

This isn't just what I've found either. Rick advocates the same after having trained thousands of ATHLETES over the past 20 years, not to mention the West Point powerlifting team and his crew at Ultimate Advantage.
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Old 11-06-2012, 07:50 PM   #489
Paulo Santos
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Robert, I think the 3 days on/1 day off schedule works great if you want to do a Metcon on the 3rd day. The extra day off gives you more options and 1 more day of recovery.

As far as the percentages, 40% works well for me on the Speed Bench because of the way I set up the bands. As long as you are moving fast, it doesn't matter what the percentages are. If 45% works for you, just do it.

Another thing to keep in mind, and it is what Tim was getting at, is you have to see how you are feeling on that Speed Day and adjust accordingly. When I was playing soccer, there were days that my legs were beat up, so on the Speed Day, I adjusted accordingly. If I was supposed to use 55%, I may have just used 40% to give my legs a break.
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Old 11-06-2012, 08:40 PM   #490
Robert Fabsik
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Yeah, I know speed is key on DE day.

Just wondering if there were different rationals for lower or higher percentages.

The idea of DE day is to maximize power. If you go too low, you don't have enough mass to maximize power. If you go to high you don't have enough velocity to maximize power.

If you use your raw ME box Squat to determine DE weights, Louie likes you to use 75-85%. I think this translates to 50-60% of a geared squat max. Where a raw non-box squat fits is where you might get the wiggle room to use lower or higher percentages.
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