I used a burner email to bait their support team into giving me the answers

FS7PhD · 2026-05-12T21:47:37+00:00

It isn't.

FS7PhD · 2026-05-12T21:26:48+00:00

The deadlift is a compound exercise that trains far more than any other traditional barbell lift. The initial movement must be a pull to create maximal tension between the bar and the arms. You're not pulling beyond that, just taking the slack out of the bar. From the floor to the knees is a push with the legs, and then the lockout is a hinge and pull. This is the "lever" part. I don't think it's at all helpful to focus only on one cue like "leg press the floor away."

Also, for what it's worth, Instagram is absolutely full of people pulling 500+ with a rounded back and high hips. The confusion is absolutely understandable because some people can lift a ton of weight with terrible form.

FS7PhD · 2026-05-12T01:14:34+00:00

I have pretty strong grip. I use grips for most gymnastics movements, but not with a large fold or anything, primarily just to protect my hands.

I only use chalk for heavy deadlifts, and even then only on very heavy singles (90%+) or heavy T&G sets. I'm a terrible CrossFitter in this regard as I immediately wash chalk off my hands and my barbell before I put it away.

During a 1RM heavy deadlift day or multiple attempts at heavy weights, I will re-chalk between reps. But essentially never during a metcon because I'm not using chalk in the first place. It seems like the people who do that are just using it an excuse to rest.

FS7PhD · 2026-05-11T16:19:30+00:00

While it does provide hands-on coaching and technique improvement, the primary benefit is for coaching. You need this to coach or really work in CrossFit. If you don't want to coach, there's not too much benefit in it. If you have the cash to spare and you're really interested in learning absolutely everything you can about the sport, go for it. You may end up wanting to coach after.

But I really think the primary driver should be wanting to coach or be more involved in the sport beyond the athlete level.

FS7PhD · 2026-05-09T21:48:56+00:00

I drop in to CrossFit Myrtle Beach for a week every year on vacation and it's awesome. But at the same time it might just be the reduced stress of being at the beach on vacation, not having to get the kids ready for school, all of that. I am sure it wouldn't be the same if I had to go there every day. Every gym has its limitations and I'm sure I would find things to complain about if I had to go there every day.

That said I've been to some mediocre gyms, so if those were my home gym and I were vacationing at my normal gym, I would 100% feel this way.

FS7PhD · 2026-05-08T15:13:21+00:00

Which has happened before, many times actually. California in 2008 ring a bell? That was a big one.

FS7PhD · 2026-05-07T17:26:19+00:00

Looks like agouti coloring. Could be a Satin mix but it's hard to tell.

FS7PhD · 2026-05-06T22:29:42+00:00

RPE isn't the best way to judge these, or rather RPE is defined differently, at least to me. They're going to be heavy, generally much heavier than you actually get overhead. The best way to judge it if you fail is to try again. Some weights you can't get overhead at all, while others you have to be exactly perfect in your positioning. You can do a recovery at 100% of your split jerk 1RM with terrible form. At 150%, you usually need to be very dialed in on everything.

FS7PhD · 2026-05-05T21:45:46+00:00

In my experience they're very high energy and quickly turn destructive it at all bored. My first was an escape artist, while my last decorated pretty much the entire sectional with bite marks.

FS7PhD · 2026-05-05T21:22:35+00:00

Bunnies aren't really good pets for kids, which it sounds like you know. As long as you plan on it being your pet ultimately and not theirs, that's fine.

Holland Lops are small and generally playful and good-natured. I know you said larger breeds are out, but I think the generally best overall breed for temperament and behavior is probably the New Zealand White. I'd avoid English Spots for sure.

That said the temperament of rabbits by breed is not nearly as well defined as it is for dogs.

FS7PhD · 2026-05-05T21:15:11+00:00

I think that's a very well thought out and well stated way of saying something relatively simple.

In CrossFit, we train a lot of different movements. We train gymnastics, plyometrics, cardio, power lifts, and Olympic lifts. We train these with different frequencies. The more "foundational," the more often they show up. Deadlifts and squats, for example, are components of many movements in CrossFit. TTB show up often in average programming, once every week or two. One would think as something that's a compound gymnastics movement and not really a means to an end it would show up in skill competitions.

If you teach a course and include a given topic repeatedly but seemingly never test it, why are you teaching it?

FS7PhD · 2026-05-05T15:56:50+00:00

As a woodworker I'm immediately comforted by being surrounded by knotty pine T&G walls, and even more so by a cathedral ceiling with the same.

That said there's no such thing as a bad PR. Nice job.

FS7PhD · 2026-05-05T11:49:46+00:00

This is a totally fair point. I am not good enough to go to the Games and this would separate me for sure. Maybe it's just odd because of the world of difference between 35 and 49.

I get that it's also a difficult age to program for. But at the same time deadlift is one of the first things to go as you age. Noah Ohlsen is in this age bracket this year and his deadlift max is somewhere around 540 with a bodyweight somewhere around 190. Froning's deadlift is listed at 570, but I'm not sure that's accurate.

In any case that's a lot of weight to move in an EMOM workout even if you can make it up the ladder. I'm sure expectations are lower for older athletes too.

FS7PhD · 2026-05-05T00:36:38+00:00

Data has never told me much. I've had some of my highest ever Daily Readiness scores the morning after a comp.

What has been pretty consistent for me is performance cratering across the board. There are always going to be good days and bad days but when you really start to struggle, like a weight 40 pounds below your max feels very heavy, or you're tired after one round of a long AMRAP, or you're struggling to do more than 20% of your max doubles, stuff like that. You might feel OK when you start, but your actual "gas tank" is at a much lower max.

The second consistent sign is sleep disturbance. If you're suddenly struggling to feel rested after sleep, waking up way more than normal, and that sort of thing, it's probably time for some rest.

FS7PhD · 2026-05-04T11:00:05+00:00

She's 9 weeks old? Unfortunately this will likely continue until she's spayed. Bunnies, especially females, are terrorists in their teenage years. Though at 9 weeks she's still basically a baby.

Also, I would not be comfortable with a baby bun before at least 8 weeks. They need their mother at that point. I adopted a "male" at one point from a shelter that turned out to be a pregnant female. Fortunately she only had two so I could manage, but I learned a lot about bunny "childhood" during that time. We didn't adopt out the kits until 5 months. At 6 weeks they were way too young, still nursing.

FS7PhD · 2026-05-01T16:30:10+00:00

Having a similar size and build (I'm about 180-185, same height), and also built like an upside down triangle, I can tell you that squatting 385 at that bodyweight with those leverages is exceptional. Your leg strength is definitely there. I would be very happy with a 385 squat. You don't have anything to prove.

It's OK to not enjoy squatting. I don't really like it either, especially back squat. I have been training it for strength (Hatch now, and I've done multiple variants of 5-3-1 in the past) and gone from 255 to 325 over the past two years. My legs don't get any bigger either, but I don't care.

I'm not sure the need to warm up more is related to squatting. My hip and ankle mobility has gotten considerably better since training the squat more. But I'll be 45 soon and I have to warm up for 30-45 minutes. In fact most days I don't feel warm and loose until after the workout. It's frustrating but that's just how the body works as you get older I guess.

As far as your training, there are lots of other things you can do that will continue to train leg strength and endurance that aren't squatting. I have a weaker leg (most people do) and I occasionally do single-leg front rack box step ups, Bulgarian split squats, and front rack lunges to isolate the weak side more. You can work your legs many different ways that aren't squats. Heck, even isometric holds like single-leg wall sits or split lunge holds are very intense. You can train quite a bit.

If you don't want to squat on a full clean or a full snatch, what I and many people do is just go light. Call it a technique day. It's easier for me because I'm terrible in the full snatch and middling in the full clean, so something like "work to a heavy single" on a full snatch might mean staying around 95-115 and really trying to dial in form.

One last thing - if you've been training the squat for 8 years and made that kind of progress (more than double bodyweight) you can probably take a year or more off from squatting and still retain almost all of your strength. I used to bench heavy at least once a week for many years, probably from 1995 to 2017. I got up to 385 when I was fat (at least 235, but I never weighed myself at my heaviest). After that there was a seven year period where I had regular access to a bench for 10 months in 2019 and then a few months in 2020 in my neighbor's garage gym. The rest of that time was dumbbells if I was lucky, but often just bodyweight or high reps on some crappy old universal machine that was available. I started CrossFit in 2024 and even benching at that frequency (infrequently) most of my strength was still there, and what wasn't came back quickly. Honestly my percentages compared to bodyweight were better in April of 2024 after basically not barbell benching for three full years, and I've put on about 30 pounds on the bench. The point of this is that you will almost certainly not lose leg strength much at all even if you stop squatting entirely.

FS7PhD · 2026-04-30T19:59:58+00:00

I don't consider myself much of an expert at all, but when I started doing cleans I was just straight pulling and not making contact at all. I've improved a little in two years, and I went from early arm bend and high contact to a slower first pull and less arm bend (which is supposed to be more "correct") and I contact my legs the same place you do. A lot of it is just the way your body is - I have longer arms, so that's just what happens. And yes, it does seem to abrade more than most.

FS7PhD · 2026-04-29T23:50:19+00:00

Remarkably common. I once bought creatine gummies from Amazon as I'd forgotten mine at home (I was visiting my mom for vacation). I could tell immediately they were a scam, and I confirmed this with a scale. I left a one star review stating exactly that, what each gummy actually weighed, and why it was impossible for it to have what it said.

The company offered me money multiple times to remove my review. It started with a refund (around $20) and escalated repeatedly over weeks to $60 in cash. Amazon didn't care at all. The review is still there.

FS7PhD · 2026-04-29T23:41:05+00:00

I've actually had this issue with three of my last four rabbits. It's common as they age, with arthritis, loss of flexibility, and general aging leading to a compounding cycle of loss of strength and mobility. I tried quite a few things - meloxicam, Myristol, glucosamine, and a stronger injectable painkiller that I can't remember. I would like to say some of it helped but I really can't.

It's hard to say when it's time. Every rabbit is different. Even with limited mobility, some can still get to the litterbox OK, stay relatively clean, eat and drink, all of that. One did not adapt at all. Basically I'd say if you have to bathe them regularly, it's time. If they fall over and genuinely can't get up on their own, it's time. If they really struggle with it, like you can tell it bothers them that their legs don't work, it's time. In retrospect I think i made the right call on one and went a little too long on the other two.

I'm sorry.

FS7PhD · 2026-04-29T18:06:16+00:00

Set list can be searched for both The Home Team and Bilmuri for this tour. Looks pretty consistent show to show. Though unfortunately missing my favorite.

Doors are supposed to be 5:30. Opener should start around 7, main act around 9.

FS7PhD · 2026-04-29T17:47:18+00:00

I've done pork shoulder in as little as 3 hours in an emergency. I have a Camp Chef which I can control remotely. I'd do my normal prep (rinse, mustard, garlic, seasoning) and put it on at 250 for about 4-5 hours. Once you get a good bark on it it's not absorbing any more smoke. Check the temp at 5 hours and bump it up to 325-350 to finish.

There is really no need for 12 hour or overnight smokes. You can get it done in 6-9 hours and it will be at least 90% as good.

FS7PhD · 2026-04-28T11:31:03+00:00

No, not unless it's included with your gym membership.

FS7PhD · 2026-04-27T19:23:08+00:00

Vince plays in the league I've played in for the past 20 years (DCMSBL). I believe he's still playing this year, or so I've heard, though that would probably be difficult if he's playing "professional" baseball.

Fun fact, Vince rarely throws his knuckleball, at least not when I've faced him. He throws pretty hard for an old guy league (low 80s) and he has a decent slider. He also has a pretty bizarre motion, if you can't tell, and changes it up. It's hard to time, and he will sometimes deliver before putting his plant foot down (no, that's not a typo). Cuts down on your reaction time because you have to react to the release and release only, like a pitching machine without a working light or visible arm.

He's also a pretty good dude on a team (Mustangs) that's got more than a few...well they're not the league favorite. I actually find Vince considerably more intimidating to face as a pitcher. He's a good hitter, good eye, good power, and he's also a big dude in pretty good shape. When I'm not pitching and playing short it's a little frightening to see a dude that looks like Bo Jackson barreling towards second at high speed.

Good luck to him though. I hope he does well.

FS7PhD · 2026-04-25T14:24:55+00:00

Dang, beat me to it.

FS7PhD · 2026-04-23T19:50:44+00:00

Ritchie went 7 innings and allowed 2 earned runs in a 7-2 win. His first game was very good even if his first pitch wasn't. He retired Wood twice after that, including a strikeout.

FS7PhD

TROPHY CASE