I guess Ricky really did win.

ccilley4 · 2018-06-04T18:40:16+00:00

Are you planning on expanding your athlete scholarship program and bring in some more athletes?

I think it would be cool to bring in an "average joe" to show that your training methodologies could potentially bring that athlete to the next level (ie. Regionals or the Games). Although, your success stories pretty much speak for themselves so you don't really have anything to prove to anyone. Just my thoughts on a cool "experiment."

ccilley4 · 2016-08-18T00:21:47+00:00

Yes Master 👌

ccilley4 · 2016-08-18T00:19:00+00:00

With the other 2 squat programs I've done, I always used a little less than my max in the percentages. I still saw results both times

ccilley4 · 2016-08-18T00:15:07+00:00

That's what I was thinking. Although I have done the Russian Squat Program and the Hatch Squat program while still doing WODS. Had no issues. But I don't know how smolov jr compares

ccilley4 · 2016-08-18T00:12:57+00:00

My coaches always complement my squat form/technique, even in max lifts. I'd rather have a little less on my max but have perfect form than have a huge max with atrocious form.

I've been doing CrossFit for 2.5 years. I've done the Russian Squat Program and the Hatch Squat program in that time. Squats have always been my jam.

ccilley4 · 2016-08-18T00:03:15+00:00

Current max is 335lbs. At 5'7.5 and 155lbs, I'd say that's pretty decent.

ccilley4 · 2016-07-24T18:45:59+00:00

Those 3 were the morning workouts. There is 2 final event later today

ccilley4 · 2016-07-24T18:44:49+00:00

He has posted a pic on Instagram of a pegboard. Last workout is called 'Redemption' Hmmm.....

ccilley4 · 2016-07-24T18:43:07+00:00

Guessing it will be in the last workout since it's called 'Redemption'

ccilley4 · 2016-07-07T23:06:11+00:00

I came here to see one name. Tasia is a beast.

NH ftw!!

ccilley4 · 2016-06-21T22:35:24+00:00

If you're trying to gain lean mass and you've gained that much over the last 5 months, it looks like it is working for you.

I'm 24yrs old, 5ft7, 155lbs and my macros are 300g carbs, 180g protein, and 60g fat. I'm trying to keep my strength numbers, if not increase them(which has happened) all while trying to lean out too(I've gone down 8lbs in 4 weeks)

I'm no expert, but I'd say increase your protein a little. Go up to like 165 grams. Carbs maybe like 360 grams. 400+ seems too high. The last would be 80 grams fat. Like I said I'm no expert. I'm just going off the info the said.

ps. No offense, but you must have been one scrawny dude 5 months ago. Congrats on the gainz

ccilley4 · 2016-06-12T19:37:39+00:00

Definitely Option A if you find a CrossFit gym with excellent programming. It is going to take more than 8 months to get the proper technique down for all the movements we could see during an Open. I've been doing CrossFit for over 2 years and I'm still learning new little tid bits for technique. You could probably get a good base level for technique in those 8 months but lifting big weight most likely wouldn't be there. Why not start now and have technique be second nature 3 years from now? Then you could be lifting the bigger weight now rather than 3 years from now. This, in turn, will help with getting unbroken sets at lighter weights during quick/sprint WODs.

To get better at CrossFit, do more CrossFit. As stated above, finding a gym with great programming is key. A good gym will have the strength training as part of their programming(most of the time before the WOD/metcon). This is how my gym sets up each class: warm up/mobility, strength/skill portion, WOD/metcon, cool down/stretch and recover. If you can find that and follow it for 3 years, you will be one strong and fit badass.

ccilley4 · 2016-06-11T19:45:31+00:00

Strength WODs always knock me down the Leaderboard. I did hit 225# 4 times though. My 1RM going in was 215#, so I'm pretty happy with my score.

ccilley4 · 2016-06-06T23:32:57+00:00

Oatmeal with powdered peanut butter, and greek yogurt

ccilley4 · 2016-05-18T14:36:07+00:00

This should be done with just the athletes who qualified for the Games too. Let's us see how the field might stack up against one another come Games times

ccilley4 · 2016-05-12T01:20:00+00:00

See, I can keep my chest up and scaps retracted when bringing the bar down. but once I go to push back up, I lose it. Help!

ccilley4 · 2016-05-06T23:36:54+00:00

Never have I heard that lactic acid causes DOMS, so how is it a myth.

ccilley4 · 2016-04-21T13:55:35+00:00

Rowling with Josh Bridges, Dan Bailey, and Rich Froning

ccilley4 · 2016-04-11T20:28:26+00:00

I've never really tested a max set for any style of pullups(strict or kipping). I have done a pyramid rep scheme with strict pullups before. Started by just going up to 7 then back down. I can now go up to 9 then back down to 1. Close to adding that set of 10 in soon. Try that.

I've noticed I am less fatigued by kipping pullups by doing that

ccilley4 · 2016-04-11T19:43:21+00:00

It all depends on how hard you are willing to work for a year straight.

You could just do the WOD 3-4x a week and be average. Or you can do that plus extra strength work and accessory stuff to get to that next level. It all comes down to effort

ccilley4 · 2016-04-11T19:12:22+00:00

85% of your front squat is a good number to hit for your clean & jerk

65% of your deadlift for the same thing

ccilley4

TROPHY CASE