IGX

Kazuya Mishima wrote:LULZ!!!

If you can't be strong by any objective criteria, then have an in-house comp for Xfitters and call it "strongman".

http://www.shorelinecrossfit.com/2010/0 ... thumbs-up/

Shafpocalypse Now wrote:Holy shit, are they dropping that atlas stone on the floor.

Wendler sez "Uh....that's not how I'd do it, but go ahead and try it out."

HAHAHHAHHAHAHHAH.

Danny John wrote:" take some of my conditioning ideas from CF, some from Dan John and all are sport-specific and not just random shit thrown at you to get you tired."

That statement seems to disconnect.

For people who want to be strong, with an emphasis on getting bigger -

My notes basically say "5/3/1 + 5x10 + 30 min walking/3 days + increase caloric liquids"

5/3/1 routine for the strength, the 5x10 of whatever big lift you're doing that day, 30 mins of walking to keep some of the fat off and ensure you're not completely de-conditioned, and liquid calories are just easier to ingest.
__________________________________________________ _______

Conditioning:

Hard condition occurs on lower body day (sprints, hills, prowler...)
Light condition on Upper days as not to effect the lower body days
Basic limiting of cals/carbs, nothing crazy here

Sample for someone wanting to get into fantastic athletic shape, while trying to build/maintain strength:

30-40 mins easy conditioning in the morning
5/3/1 lifting at some point during the day, 3-4 days a week
Followed by hard conditioning, 4 days a week
Very strenuous
_____________________________________

He went over the importance of having easy conditioning, or (gasp!) steady state cardio, giving the example of an elite college football athlete who had an unusually high resting heart rate. They had him on a treadmill walking for extended periods of time and his heart rate plummeted.
1)Easy conditioning helps people adapt
2)Positively impacts strength by not overtaxing your recovery
3)Work capacity increases because of it
___________________________________________
People who want to be conditioned while gaining strength:

Get to a satisfactory level of conditioning (maybe 2 hard conditioning workouts a week), and simply maintain that amount, while building strength around it.
Amount of hills/trips on prowler should not increase but be maintained at a level that keeps you conditioned while allowing you to make strength gains. Some experimentation is necessary of course.
____________________________________________

Box Squat vs. Free Squat

-Believes Box Squat is great to teach squat, and is good for people with bad knees
-The carryover or usefulness, however, only really applies to multi-ply lifters
-He concluded by saying that if you're not a multi-ply lifter and can safely free squat, then pick the free squat 100% of the time

Later, I asked him why so much emphasis on box squatting is prevalent in sports training.
He said because it's easy to teach, and they need some type of squatting movement. Instead of working out free squat kinks, they might as well save time, and get strong on box squats. Also, they can recover fast usually.

___________________________________________

Quick technique points:

Recommends trying the false grip for OH press (not bench). He says that helped him immensely with shoulder/bar tracking problems

Clean: Demonstrated the "ugliest clean ever", which involves simply getting the bar from the floor to the shoulders any way possible. Not triple extension or hip whip. Just grab it, jump, pull it onto the shoulders.
Made the point that technique is only really significantly important for people training to lift a lot of goddamned weight or an oly-lifter

Squat: Basically what Mehdi/Rippetoe recommends. Except he says that one should drive the elbows under the bar and push up into it. Basically gets the same job as elbows up: it keeps the chest up, but then again, it works for him, so...

As an example, I consulted with a local CrossFitter on her squat form a few months ago. Her technique was seriously lacking, due primarily to a lack of skill work and quality practice. She exhibited a severely rounded back, weight on the balls of her feet – heels off the ground, even! – and poor control of depth and speed. It was not pretty, nor was it safe. At the time, I stressed the importance of improving her squat technique and general strength before continuing to push hard on long, high-rep met-cons.

She recently contacted me for physical therapy advice, saying her knees had begun to hurt. I asked about her last workout, and she replied proudly, “I did 1,000 squats for time”. One. Thousand. Squats… I couldn’t make this stuff up, people. I can’t imagine how her fitness actually improved during that workout – but she did successfully reinforce sub-standard technique with 1,000 (!) repetitions of a critical foundational movement. And yet she was proud of being the girl that keeps her intensity really high, “ripping it up” at the gym… even though she was hurt. At this time, I’d like to propose a spin-off of Jeff Martone’s famous quote, “If you’re gonna be dumb, you’d better be tough.” Try this, CrossFitters: “You’re not tough enough to be that dumb.”

Gin Master wrote:More insurrection. Couch will not be pleased.

http://whole9life.com/2010/01/client-or-patient/

As an example, I consulted with a local CrossFitter on her squat form a few months ago. Her technique was seriously lacking, due primarily to a lack of skill work and quality practice. She exhibited a severely rounded back, weight on the balls of her feet – heels off the ground, even! – and poor control of depth and speed. It was not pretty, nor was it safe. At the time, I stressed the importance of improving her squat technique and general strength before continuing to push hard on long, high-rep met-cons.

She recently contacted me for physical therapy advice, saying her knees had begun to hurt. I asked about her last workout, and she replied proudly, “I did 1,000 squats for time”. One. Thousand. Squats… I couldn’t make this stuff up, people. I can’t imagine how her fitness actually improved during that workout – but she did successfully reinforce sub-standard technique with 1,000 (!) repetitions of a critical foundational movement. And yet she was proud of being the girl that keeps her intensity really high, “ripping it up” at the gym… even though she was hurt. At this time, I’d like to propose a spin-off of Jeff Martone’s famous quote, “If you’re gonna be dumb, you’d better be tough.” Try this, CrossFitters: “You’re not tough enough to be that dumb.”

Mickey Mutherfukkin O'neil wrote:Shaf, where did these notes come from?

Squat: Basically what Mehdi/Rippetoe recommends. Except he says that one should drive the elbows under the bar and push up into it. Basically gets the same job as elbows up: it keeps the chest up, but then again, it works for him, so...

Shafpocalypse Now wrote:Shit, let me look:

http://stronglifts.com/forum/jim-wendle ... 19803.html

On crossfit:
-Stayed after with the gym owner, Sean, Wendler, and another Jim that was there. They all seem to loathe Crossfit, for different reasons.

Sean, who's very big on muscularskeletal correction and balance as well as strength and build (sort of in line with Cressey), can't stand the following Crossfit has gained from a business standpoint. "They (crossfit trainees) think", he said, "that because they hurt and see results that what they're doing is good". I argued that, at the very least, they're introducing some change into the fitness industry, where cardio fo the LSD kind is usually the norm, and no one's ever heard of a clean. "It's better than curves, right?"

"Actually," he said, "I think curves is doing a better job. It's getting people off the couch, it's introducing them to exercise, and they're not getting hurt". His big question was, just what the hell does crossfit carry over to? I thought it was a good one.

The "other Jim", who's a wrestling coach, said that someone he knew just got a bunch of people from crossfit to rehabilitate. They're all injured. They brought up the fact that you can't have a collegiate athlete in the same class as a 35 year old mom, doing 30 reps of cleans, which has been a criticism of Crossfit since the beginning.

Wendler agreed with all of this, but he had other reasons. When I asked him about Glassman (founder of Crossfit), he simply said "Douchebag". What used to be a fairly dedicated place, being started up by budding gym owners in shitty abandoned warehouses and whatnot, is now becoming more corporate. People are getting trainer certifications after 2 days seminars. And that shit costs like 2000 bucks.

Jim also talks to Rippetoe around once and month, and while he didn't go into details, he explained that Rippetoe basically told Glassman to fuck off. I kind of assumed something happened, because if you look on rip's website he's beginning his own barbell certification program, but I guess it shouldn't be a surprise. I was always kind of puzzled that Rip, who, at least with training, has very high moral and dedication standards about doing right by the trainees. Crossfit seems to be neglecting that worse than ever.

Conditioning:

Hard condition occurs on lower body day (sprints, hills, prowler...)
Light condition on Upper days as not to effect the lower body days
Basic limiting of cals/carbs, nothing crazy here

Sample for someone wanting to get into fantastic athletic shape, while trying to build/maintain strength:

30-40 mins easy conditioning in the morning
5/3/1 lifting at some point during the day, 3-4 days a week
Followed by hard conditioning, 4 days a week
Very strenuous
_____________________________________

He went over the importance of having easy conditioning, or (gasp!) steady state cardio, giving the example of an elite college football athlete who had an unusually high resting heart rate. They had him on a treadmill walking for extended periods of time and his heart rate plummeted.
1)Easy conditioning helps people adapt
2)Positively impacts strength by not overtaxing your recovery
3)Work capacity increases because of it

Yes I Have Balls wrote:

Shafpocalypse Now wrote:Shit, let me look:

http://stronglifts.com/forum/jim-wendle ... 19803.html

Lulz from that thread:

On crossfit:
-Stayed after with the gym owner, Sean, Wendler, and another Jim that was there. They all seem to loathe Crossfit, for different reasons.

chi wrote:fucking jay assman troubling the guys at elitefts with his crossfit bullshit
http://asp.elitefts.com/qa/default.asp? ... 75&tid=164

WildGorillaMan wrote:Crossfit Firebase should change their affilate name to Crossfit Ozymandias, because when I look upon their works, I despair.

http://crossfitfirebase.com/wp-content/ ... 01/228.jpg

http://crossfitfirebase.com/wp-content/ ... 01/023.jpg

Gary John wrote: Even the x-fit asshole doing the half tire flip and ugly snatches, shut the fuck up. If you have done a strongman medley, ugly gets there fast.

Lift, lift ugly, lift pretty, whatever.

Gary John wrote: My bag is on the ground.

WildGorillaMan wrote:Crossfit Firebase should change their affilate name to Crossfit Ozymandias, because when I look upon their works, I despair.

http://crossfitfirebase.com/wp-content/ ... 01/228.jpg

http://crossfitfirebase.com/wp-content/ ... 01/023.jpg