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

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Old 11-19-2011, 10:43 PM   #41
Rick Scarpulla
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

yes not nearly the same but do as much u can handle for a time of 130-2 mins to start . Recovery days are light max days are heavier for shorter time build on both of them the boxes are not the same at all but they will work to help

Last edited by Rick Scarpulla : 11-19-2011 at 10:53 PM.
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Old 11-21-2011, 04:12 AM   #42
Paulo Santos
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Holy sh*t, my press just went up from 125 to 145#. Damn that felt good.
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Old 11-21-2011, 06:54 AM   #43
Mark Davis
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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.
Thanks Rick!
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Old 11-21-2011, 07:25 AM   #44
Rick Scarpulla
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Remember beter athlete better CF'er build your athleticism dont get caught in a rut CF and strength can coexsist if you do both correctly and in proper balance balance get outside ur box. I like to say "gotta be comfortable being uncomfortable to get better"
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Old 11-21-2011, 11:09 AM   #45
Don Byerly
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

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Rick knows his stuff! I've worked with him several times at the Westside certs and have developed a high level of respect for him. I've seen him do more with people in one session than most after months or even years. What makes him so unique is he understands Westside as well as anyone AND understands athletes like no one else. That combination makes him highly effective in transforming athletes from average performers to champs.
I'll second that motion Chris. Over the last 4 years, Rick has really refined Lou's original Westside template in a way that has elevated my team's overall fitness to an incredible level. Out of highschool, I was an above average athlete: football(two-way starter, academic all-state team), wrestling (2x state qualifier in GA, 119 varsity wins), swimming (23.45sec 50fr) and discus (159'). I walked into college at 195lbs and after one session with Rick, dedicated myself to 4years of Powerlifting. You might expect to hear that I lost some overall fitness due to the low cardio demands, but I'd like to let the results speak for themselves. A 2010 USAPL All-American, I now weigh a solid (and lean) 245lbs, squat 670, closing in on a 600lb bench press, AND max pushups and situps on the Army APFT, ran a 14:03 two-mile, and out last all of my peers in modern army combatives grappling matches with noticeable ease. Seeing as Rick has been the direct overseer of that culminating progress, I strongly recommend his fitness direction for whatever size, strength, speed goals you have in your own sports. He's tried and tested these techniques on 20-25 kids per year over his dominant 10 year tenure at West Point, all with convincingly positive results. As a kicking thought, the man knows how to get inside of athlete's minds and motivate them beyond their mentally preconceived limits. Go all in on W4A fellas, it changed my life and has set the tone for leading some of this countries finest athletes into the hellish physical demands on the battlefield. That's one heck of an Ultimate Advantage if you ask me-
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Old 11-21-2011, 11:26 AM   #46
Donald Lee
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Am I the only one who feels like the board is being spammed with marketing?
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Old 11-21-2011, 11:45 AM   #47
Don Byerly
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Lee, consider three things
1) Visibly different writing styles (Not self spam)
2) There is a theory-based commonality behind undeniable progress
a) http://www.youtube.com/watch?v=o6Zus...eature=related
b) http://www.youtube.com/watch?v=Psly0...eature=related
c) http://www.youtube.com/watch?v=mgsJvie5j9Y
3) The very point of this thread is to share definitions of fitness.

It is a centralized effort of several different people who have found success to share it with you. Just because information is offered to you instead of stumbling across it in research doesn't always mean worthless spam.
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Old 11-21-2011, 11:55 AM   #48
Paulo Santos
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

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Am I the only one who feels like the board is being spammed with marketing?
Why do you say that? There is a new program coming out and there are a lot of people on this board interested in it. Louie Simmons does a lot of seminars for CrossFit about his Westside Conjugate method, so as far as I'm concerned, everyone is on the same team here. If you have better suggestions on how we can discuss this topic, let us know.

And sorry if I'm coming across as somehow marketing a program that is coming out that has taken me from being pathetically weak to mediocre in a few months. To me, it is very exciting, especially when I have been pretty weak my whole life and I'm now stronger than guys I work with that outweigh me by 30-40 lbs.

Last edited by Paulo Santos : 11-21-2011 at 11:59 AM.
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Old 11-21-2011, 12:01 PM   #49
Doug Lantz
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

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Am I the only one who feels like the board is being spammed with marketing?
No Mr Lee, you are not the only one who feels like that.

I am cautiously optimistic about this new program but a bit irritated by the tone that amounts to saying that this new program is so much better than the CrossFit we've all grown up with.

I'm all for improvements but I think the boldness of the claims is premature.

If this program is really as good as advertised I would expect to see athletes using it to be on the CF Games podium no later than 2013.
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Old 11-21-2011, 12:07 PM   #50
Paulo Santos
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

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Originally Posted by Doug Lantz View Post
No Mr Lee, you are not the only one who feels like that.

I am cautiously optimistic about this new program but a bit irritated by the tone that amounts to saying that this new program is so much better than the CrossFit we've all grown up with.

I'm all for improvements but I think the boldness of the claims is premature.

If this program is really as good as advertised I would expect to see athletes using it to be on the CF Games podium no later than 2013.
This program isn't designed to replace CrossFit. It is to be used with it/combined with.
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