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

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Old 01-02-2014, 05:59 PM   #981
David Meverden
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

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Originally Posted by Tim Nakashima View Post
Haha I bet they do, but they're pretty much what they sound like. Rick showed these to us at our last advanced seminar. We use average bands up (green) and load the bar up with weight. Lower the bar and explode it up throwing it at the top as hard as you can (2-6" depending on weight), keep going non-stop for the reps. Kind of like speed bench but no stop at the top, you're just letting the bar fly. Don't let your form get sloppy though. For less advanced members or on restoration days, I'd start with med balls building up to heavy bags.
Huh, sounds fun. No problems dropping the bar? Do you go full to the chest or set some safety rails just in case things go wrong? And how many reps are we talking? Heavy enough that it's like 4-8 reps or are we talking light, like 15 reps?
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Old 01-03-2014, 09:39 AM   #982
Tim Nakashima
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

We go by the motto "don't miss" but we always have spotters. It would definitely be safest with safety bars to at leas protect your neck, but if they're too high they'd get in the way. But you can always mix it up using boards or foam "boards" on your chest for different ROMs. As for rep ranges and weight, again we mix it up depending where we do it in our workout and what we're feeling like doing that day.
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Old 01-21-2014, 08:41 AM   #983
Lauren Croce
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Another update, since it's been a while:
Personally, things are going well. The PR I once struggled for what seemed like forever to get on my bench (135#) I now do for reps. My squat and deadlift are climbing as well.
The other people I'm training with are seeing fantastic numbers. Lots of college athletes were home for the winter break, and we focused a lot on mental training. Pushing your mind past where your body would like to give up. That's the best part about working with Rick - believing that you can do more than you thought.
For those of you that want to get in on this training, check out Rick's website (myultimateadvantage.com) for upcoming seminars. Also, he's usually willing to speak with anyone about specific concerns or questions, so drop him a line.
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Old 01-28-2014, 01:14 PM   #984
Lauren Croce
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Another article by Rick posted over at Tabata Times, for all you coaches: http://www.tabatatimes.com/rick-scar...ake-the-coach/
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Old 03-27-2014, 04:17 PM   #985
David Meverden
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

The CrossFitter turned Powerlifter I've been training with an Ultimate Advantage Template had her meet this weekend!

She was 2nd out of 9 women in her weight class, going against women from SC, NC, and GA! She had the best squat of any of the women in her class. Raw meet (only belt allowed. No knee wraps) and she totaled 808 lbs in the 165# weight class.

Was a great learning experience. She's really been enjoying the UA template and says she feels physically a lot better, less beat up, than when she was doing typical CF stuff and has seen faster gains on this than any other program she's done.

She decided not to sign up for the open, but has done most of the workouts and looks like she would be top 25% there.
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Old 03-30-2014, 03:54 PM   #986
Robert Fabsik
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

David,
If I recall you tried a Westside model a few years back and thought you stalled on it. What's been the difference with Rick's program?
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Old 03-31-2014, 04:32 PM   #987
David Meverden
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

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David,
If I recall you tried a Westside model a few years back and thought you stalled on it. What's been the difference with Rick's program?
The one I tried way back was generic, and Westside really succeeds by hammering individual weaknesses. I also didn't bring good intensity to the accessory work (I still struggle with intensity, but have gotten better). I think I just kind of sleep walked through my accessory work and expected to get better. I didn't. I also didn't have help from Rick back then. His seminar and seeing his gym helped TONS. I still feel like I have tons to learn, and my lack of a solid crew is a huge limitation, but I'm getting there.

I'm really glad to be done with the open and excited to get back to moving some real weight! I think this was the last CF Open I really train for. I'm just not finding the suck of the workouts worth it anymore. I'm eying a strongman competition in July. It's got a novice division I know I could handle and would probably be a lot of fun.
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Old 03-31-2014, 07:20 PM   #988
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

In regards to your assistance work, when you say bring the intensity do you mean:
1.) Taking sets to failure?
2.) Taking minimal rest between sets?
3.) Using heavy weights with low reps?
4.) Using "bodybuilding" intensity techniques such as drop sets, forced reps, slow eccentrics?

In regards to not doing the Open, in many ways I understand. Stalling in weight training took me to CF. The intensity and metcons was a good change of pace. Then CF led me to Westside which brought my focus back to strength training and showed me a balance between all out metcon conditioning and weight training.
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Old 04-01-2014, 04:32 PM   #989
David Meverden
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

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Originally Posted by Robert Fabsik View Post
In regards to your assistance work, when you say bring the intensity do you mean:
1.) Taking sets to failure?
2.) Taking minimal rest between sets?
3.) Using heavy weights with low reps?
4.) Using "bodybuilding" intensity techniques such as drop sets, forced reps, slow eccentrics?
Some of all of that gets mixed in these days besides slow eccentrics.

For me it's about ATTACKING the assistance work. Especially on #2 and 3 exercises. Driving hard each rep. Slapping on more plates than might be a good idea. Getting those heavy reps in that are REALLY a struggle. Having a spotter help you finish that set when you'd otherwise have to stop. I also try to keep the pace up, especially on higher rep work. Don't know if that particular piece is important, but it does help you get more of a pump

Ultimately it's too easy to go easy on yourself if you're picking your own weight. I've had a couple of trainees like that: left to their own devices they won't put enough weight on the bar or pick up the heavy enough dumbbell. That's why I think linear progressions work well for beginners; even without a coach the amount of weight on the bar is chosen for them, and ends up being something heavier than they would ever choose on their own.
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Old 04-01-2014, 09:35 PM   #990
Robert Fabsik
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Interesting that you mention slow eccentrics. How do you incorporate that? The typical drive the bar on the concentric and slow 2-4 second negative?

Since, Rick's program was inspired by Westside, it's interesting that you use slow eccentrics since Louie is pretty pro explosive, fast movements.
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