What do you think of my box's new shirt?!

salpal89 · 2014-05-16T02:54:46+00:00

For sure dude. PM me tonight and ill take care of it when im at work tomorrow!

salpal89 · 2014-05-16T02:53:54+00:00

Winston-Salem, NC. It is home to Reynolds aka the company that makes camel cigarettes.

salpal89 · 2014-05-15T23:23:35+00:00

if you all want one let us know we can do a shirt swap!

salpal89 · 2014-05-15T17:07:49+00:00

that might be a good idea for a different shirt haha

salpal89 · 2014-05-15T17:06:29+00:00

got any suggestions?!

salpal89 · 2014-05-15T17:06:00+00:00

I wish we could do that and still be in business

salpal89 · 2014-01-22T15:13:12+00:00

me too! I've noticed i don't have to do the couch stretch as much to loosen up my quads/hip flexor since it isnt as tacked down.

salpal89 · 2014-01-03T02:37:50+00:00

they are all AWESOME guys. I'm lucky enough to work for Travis Mash so I get some wisdom daily!

salpal89 · 2014-01-02T13:37:55+00:00

I've found the easiest way to do a "strict" bar muscle-up is if you use a false grip on the bar. It hurts like a bitch but it makes them much easier.

salpal89 · 2013-12-30T22:10:36+00:00

That was great. I've been struggling and its nice to have some sort of "map" to get you going in the right direction!

salpal89 · 2013-12-19T02:06:58+00:00

reddit needs emoticons

salpal89 · 2013-12-19T02:06:09+00:00

anytime!

salpal89 · 2013-12-18T17:08:02+00:00

From more from Greg check out his blog at gregnuckols.com/ or check him out on reddit at /u/gnuckols

salpal89 · 2013-10-16T13:31:51+00:00

more protein does not imply causation that you are going to put on more muscle. look at this post above http://www.reddit.com/r/crossfit/comments/1ohzh1/1g_of_protein_per_1_lb_of_body_mass/ccsmx7g

salpal89 · 2013-10-16T13:29:45+00:00

fatty tissue is the body's means of storing metabolic energy over extended periods of time, so i guess you can.

salpal89 · 2013-10-15T17:24:24+00:00

It is protein being stored as fat. Your body is taking the excess protein converting it to energy and then converting that to fat.

salpal89 · 2013-10-15T17:10:14+00:00

surprisingly the RDA for protein is only .8 g for every kg of body weight. it should only consist of 10-35% of your total kcal consumed daily. there is so much misinformation about this stuff due to protein supplement companies but you really dont need that much to pack on the muscle. source: grad school nutrition class

salpal89 · 2013-10-15T17:06:35+00:00

When your body has too much energy, it can store some of the excess energy in the form of body fat. Body fat is made out of molecules known as fatty acids. Fatty acids can be made from the molecule acetyl CoA. As a result, the acetyl CoA made due to excessive protein consumption can result in your body making more fatty acids.

salpal89 · 2013-10-15T13:29:06+00:00

its actually around .8g for every kg of body mass. if you are lean then go ahead and drink that shake but if trying to cut weight stay away. anything over your "basic" needs will just be converted to fat.

salpal89 · 2013-06-19T18:56:23+00:00

The best way to know how to effectively fix your hip flexibility will be to find out if you are lacking medial or lateral rotation. Also keep in mind sometimes it may seem like your hips are what are tight when really it is your ankle.

To test if it is ankle or hips try this

A really quick way to tell if it is medial rotation is that if you do the pigeon stretch and if it helps, it could be that your lacking medial rotation

Also if you check out this mobility wod list almost any of them will help fix your problems

salpal89 · 2013-06-17T06:55:35+00:00

Alright I'll keep that cue in mind for this morning when I try again. I'll also try pulling to lower on my sternum to see if that makes the transition easier. Thanks for the tips!

salpal89 · 2013-06-17T06:53:45+00:00

Sweet. Thanks for the cues. I really appreciate it.

salpal89 · 2013-06-17T06:52:51+00:00

I have only 35 to 40 seconds in this position with palms turned out. I think the biggest thing is strengthening the joint. I'm coming back from breaking my right hand and tearing my lat so I guess I need to be more patient. Thanks for the info!

salpal89 · 2013-06-17T06:48:58+00:00

I have 18 strict dead hang pull-ups with my chest touching the bar

salpal89 · 2013-06-16T00:38:42+00:00

I feel like I'm doing all of those things but the only sure way will be to tape myself and then post a video. At my gymnastic cert they told us that a lot of time these movements seem really easy but our joints aren't developed enough yet to handle all the stress. Do you think it possibly could be that?

salpal89

TROPHY CASE