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

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Old 11-07-2012, 02:11 PM   #491
Aushion Chatman
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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
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.
I still do the wave method for lower body, upper body I tend to stay at lower percentages. I've only been at this for 2 months though.

So in my wave it is 40% week 1, 50% week 2, 60% week 3, then a deload week where I do only CF and no DE days. This is because I love gymnastics and Oly lifting and have a plethora of things my athletes need to be proficient at and only so many hours can be dedicated for some of them.
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Old 11-08-2012, 02:22 AM   #492
Alix James
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Just a bit of an update on how things are going. Personally, my previous 1rm back squat was 181kg and I had hit that on a 16'' box a while back...just. During the seminar, deloaded with some light bands I got 275kg. And pulled 260kg from 5'' blocks with the same light bands, my full deadlift being 190-200kg and often hot and miss. Just having that weight in my hands was pretty eye opening.

wanted to get something done without reverse bands so set about a max day to a 17'' box, i hit singles at 180/200/210/225 and finally 240kg. Pretty drastic change. Got my hammies lit up via an array of new exercises and some tweaks to existing ones and have the most uncomfortable hamstrings i have felt in a long time.

awesome stuff and cant wait to get deeper into this program
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Old 11-08-2012, 07:39 AM   #493
Michael R. Miller
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Its amazing what happens when the hamstrings and the glutes start working again huh Alix haha have been having the same experience started adding more hamstring and glute work.
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Old 11-08-2012, 12:44 PM   #494
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

We've been giving a lot of love to lower body movements here.

But let me talk upper body improvements.

I hurt my shoulder on those stupid TRX thingies about 4 years ago. My shoulder has not been the same since unfortunately. Benching aggravated it unlike any other exercise.

The simple tweak in technique that Rick showed me has been miraculous, seriously. I am benching pain free for the first time in literally 4 years. Not only that but my bench is already stronger than it's ever been. I am loving mixing in the incline again, hadn't done that in a LONG time. 225# bands down was TOUGH!

I am very excited to try my 1RM bench in about two weeks, I'm shooting for 300+ which I've NEVER hit before.

Happy Training All!
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Old 11-12-2012, 12:10 AM   #495
Alix James
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Rick left this morning and should be in the air back to NY as we speak. I have to say bringing him over to HK was one of the best things we could have done for our gym and the guys who attended.

There are several people who just seem to be in a different mind set since he has come over, its great to see. We as coaches are upping our game and expectations and it can only get better.

We are maxing out this week to see the effects of what we were doing before, and then putting Ricks stuff down for a good 3 months to see where it gets us. We are going to provide the tools for the individuality we know we need and have high hopes of where it will get us.

On a personal level, I must say Rick and his wife, Gaby are amazing people, both so full of energy and it has been a pleasure having them live with me for 10 days. Rick has held nothing back whilst working with our guys and has put 110% into the sessions he has done with them and people have loved it. His knowledge is above anyone I have worked with previously in this field and I know I will continue to benefit from working with him in the future.

The plan is to get him out to Asia again and try to get him to as many boxes as possible to influence a growing region. To Rick...
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Old 11-15-2012, 07:35 AM   #496
Mike Kelley
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

So, question for all of you owners who hosted Rick. How easy was it to get the 15 people or whatever to pay XXX amount? How did you "pitch" the seminar?
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Old 11-15-2012, 10:26 AM   #497
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

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So, question for all of you owners who hosted Rick. How easy was it to get the 15 people or whatever to pay XXX amount? How did you "pitch" the seminar?
I had a hard time getting people there. The Reason in my estimation...my members unfortunately did NOT want it, or we didn't do a good job of letting them know they needed it! And I don't mean letting them know they needed it a month or two out...I mean for the past 6-12 months, no matter how you sale this, chances are they are going to see this as primarily a Strength seminar and maybe even pigeon hole it as a Powerlifting Seminar...it is MORE than that, but you'll have to convince them.

I think Rule #1 is to canvas your members first. What seminars do they want? Maybe send out a survey first, maybe your membership isn't that into strength right now. That is okay, you'll have to change the culture... But trying to jump start it by hosting a $300+ seminar may not be the smartest if they are all into running half marathons or Gymnastics, etc...

If they are into strength and you've been programming that way, it will go a lot better for you!

Supply and Demand...
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Old 11-15-2012, 10:47 AM   #498
Tim Nakashima
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Mike,

It's really not that difficult. Explain to them that this seminar will step their game up tenfold. I would even post some reviews that the other affiliates/participants have posted regarding the seminar.

Emphasize that it isn't "just another class." It's a weekend of ball-busting, intense work, while learning proper technique, program design/implementation, prehab, mental prep and focus, and a lot of odd movements that will have you wondering why you're so weak (stabilizer muscles), and at the same seminar, crushing PR's by 100's of pounds.

Not only that, but you, as an affiliate owner, will learn what necessary equipment you're lacking and why your athletes/clients suck at certain things (relative to where they could be).

If you have any other questions, feel free to put them here, or PM me.


Academy Update:
These guys are really starting to impress me! We went long and hard the other day, doing some serious non-stop work moving some weight and random sh*t, we went extremely short and intense another day and no matter what I throw at these guys they just keep on moving. Max sumo deads tomorrow!
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Old 11-15-2012, 10:55 AM   #499
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

I've been programming Westside/CrossFit type stuff for the past few months and everyone loves it. The problem is that we've been successful. I'm worried they won't see a point in paying when they're all seeing gains already. We just retested Deadlift on Monday and most people were up 20-50#.

I know there's more to the seminar than that, but it'll be a challenge.
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Old 11-15-2012, 10:57 AM   #500
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

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Originally Posted by Aushion Chatman View Post
I had a hard time getting people there. The Reason in my estimation...my members unfortunately did NOT want it, or we didn't do a good job of letting them know they needed it! And I don't mean letting them know they needed it a month or two out...I mean for the past 6-12 months, no matter how you sale this, chances are they are going to see this as primarily a Strength seminar and maybe even pigeon hole it as a Powerlifting Seminar...it is MORE than that, but you'll have to convince them.

I think Rule #1 is to canvas your members first. What seminars do they want? Maybe send out a survey first, maybe your membership isn't that into strength right now. That is okay, you'll have to change the culture... But trying to jump start it by hosting a $300+ seminar may not be the smartest if they are all into running half marathons or Gymnastics, etc...

If they are into strength and you've been programming that way, it will go a lot better for you!

Supply and Demand...
I will agree and disagree with this. Yes it is MUCH MORE than a powerlifting seminar. Yes they really do need it. Yes you should find out what they are interested in. But from there, you need to talk to Rick and tell him what you're working with. Remember, he has years, DECADES, of training low level to top tier athletes from every possible different sport you can imagine (dog show dog handlers?? Yep). We had a div1 baseball prospect, a JC College prospect, a recreational golfer, several competitive CFers, some firefighters and another affiliate owner. He was able to cater to them all. The stuff we did made it possible for them to all step up and improve their game. There will always be supply and demand, but you as an affiliate owner need to get the point across that this is what they NEED. Heck, if you have a team or some games/regionals hopefuls, I'd make this seminar mandatory.
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