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Old 11-18-2011, 08:01 PM   #31
Rick Scarpulla
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

At this point the plan is to also release some video material seminars and clinics and an e-book is possible. The tapes are very well detailed and answer most of the questions on applacation and execution. Also we wil have a template geared towards CF athletes. It will offer alot of different exercises that many of you may not currently be familiar with. We are trying to make it simple to follow. Lou and I are also currently producing W4A equipment which hopefully will be ready shortly after the official release date. To accomadate the programs special exercises. You will not need to have them but some of these are ones you will want. We also have a website that is almost done which will have content from our coaching staff. We have chosen some of the top coaches in the field today each with strong credentails of thier own already. Each coach will be adding content on a continuing basis and attending seminars and clinics when they are involving thier specialty. This will give you a chance to get info from some of the nations best. We also are going to dispell some of the myths regarding the fitness with a section called mythbusters.(yeah we got it from the show) but hey thats what we are doing. There is a whole lot of B.S. being spread around and we will expose some of it for you. This program is designed to make you a better athlete if you become a better athlete you will improve at CF so we will show you how to do just that. Again this ain't no palaites program it is hard work and you will need to push yourself I promise if you do you will be much stronger and more explosive and faster in your runs with much impoved agility and coordanation. You guys are all *****in about not being stron enough and some of you are not but that is about to change. Who says you can't be a CFer and be bull strong more B.S. more excuses by the lazy masses who want you to believe if you run you cant squat and if you do CF you cant be strong I aint buyin it so dont you either. Like I said we're takin over the game and we're gonna play by our rules. Whos team you wanna be on? We're movin as fast as we can for release. Meantime get mentaly ready CF is gonna get some nasty.

You want strong hips drag the sled heavy with a wide walk like your really chaffed and do hip snaps and band thrusters widen your squat stance on heavy day and wider on speed days. You need to do a couple of sets with a normal stance to warm up the groin if you fele a slight straining dont panic go back in for another couple of sets then reopen the stance but widen it as you go your hips will get bull strong

Like I have said before I will help you all I can my thoughts are if you fail then I failed and I am not crazy about that idea.

Last edited by Rick Scarpulla : 11-18-2011 at 08:23 PM.
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Old 11-18-2011, 11:15 PM   #32
Collin Thompson
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

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Originally Posted by Rick Scarpulla View Post
At this point the plan is to also release some video material seminars and clinics and an e-book is possible. The tapes are very well detailed and answer most of the questions on applacation and execution. Also we wil have a template geared towards CF athletes. It will offer alot of different exercises that many of you may not currently be familiar with. We are trying to make it simple to follow. Lou and I are also currently producing W4A equipment which hopefully will be ready shortly after the official release date. To accomadate the programs special exercises. You will not need to have them but some of these are ones you will want. We also have a website that is almost done which will have content from our coaching staff. We have chosen some of the top coaches in the field today each with strong credentails of thier own already. Each coach will be adding content on a continuing basis and attending seminars and clinics when they are involving thier specialty. This will give you a chance to get info from some of the nations best. We also are going to dispell some of the myths regarding the fitness with a section called mythbusters.(yeah we got it from the show) but hey thats what we are doing. There is a whole lot of B.S. being spread around and we will expose some of it for you. This program is designed to make you a better athlete if you become a better athlete you will improve at CF so we will show you how to do just that. Again this ain't no palaites program it is hard work and you will need to push yourself I promise if you do you will be much stronger and more explosive and faster in your runs with much impoved agility and coordanation. You guys are all *****in about not being stron enough and some of you are not but that is about to change. Who says you can't be a CFer and be bull strong more B.S. more excuses by the lazy masses who want you to believe if you run you cant squat and if you do CF you cant be strong I aint buyin it so dont you either. Like I said we're takin over the game and we're gonna play by our rules. Whos team you wanna be on? We're movin as fast as we can for release. Meantime get mentaly ready CF is gonna get some nasty.

You want strong hips drag the sled heavy with a wide walk like your really chaffed and do hip snaps and band thrusters widen your squat stance on heavy day and wider on speed days. You need to do a couple of sets with a normal stance to warm up the groin if you fele a slight straining dont panic go back in for another couple of sets then reopen the stance but widen it as you go your hips will get bull strong

Like I have said before I will help you all I can my thoughts are if you fail then I failed and I am not crazy about that idea.
**** yeah
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Old 11-19-2011, 12:06 AM   #33
Kevin Simons
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Sign me up! Sounds like some badass **** going down here. Can't wait.
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Old 11-19-2011, 03:13 AM   #34
Ben Norris
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Rick it sounds freaking AWESOME.

Can I say that Australia, particually Queensland is beautiful this time of year, and is the perfect place to teach a Cert/ sit on the beach while on holiday.
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Old 11-19-2011, 07:51 PM   #35
Paulo Santos
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Good reads about Westside by Dave Tate;

http://www.bodybuilding.net/powerlif...late-3063.html (WFS)

http://www.deepsquatter.com/strength...ves/dtate3.htm (WFS)
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Old 11-19-2011, 10:05 PM   #36
Chris Mason
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

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Originally Posted by Ben Norris View Post
Rick it sounds freaking AWESOME.

Can I say that Australia, particually Queensland is beautiful this time of year, and is the perfect place to teach a Cert/ sit on the beach while on holiday.
Well, keep in mind W4A is not part of the CrossFit cert program. We have broached the idea to someone at HQ and are awaiting their thoughts.

With that said, we will do seminars no matter what and any CrossFitter would be more than welcome to come and I think would get a LOT out of it.
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Old 11-19-2011, 10:22 PM   #37
Chris Mason
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Double post
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Old 11-19-2011, 10:31 PM   #38
Rick Scarpulla
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

My favorite hip exercise by far is belt squat marches i dont know if many of you have avaialabilty to a belt squat but that is my favorite hip strengthener sorry i didnt mention it in my last post
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Old 11-19-2011, 10:34 PM   #39
Robert Fabsik
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

A lot of us don't have access to a belt squat machine, but would it be reasonable to do them standing on 2 boxes with weight on a belt and marching in place?

Done for time? Reps?

What's the typical load for someone squatting 300 for reps?

Would you do this as assistance work or on a recovery or conditioning day?
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Old 11-19-2011, 10:42 PM   #40
Chris Mason
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Wide stance stiff-legged sumo pulls powerfully stress the hips.
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