Jim Vaglica’s Intro to CrossFit

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Jim performs a Wall Walk

A Crossfit Competition “How hard could it be?”

I was presented with the opportunity to compete in the 2013 Nevada Police & Fire Games, held each August in Las Vegas. The competition brings in over 2000 competitors and offers more than 30 events. I love to compete and I hadn’t been to Vegas in a while so I jumped at the opportunity.

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HIIT Cardio

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Usain Bolt

Don’t Waste Time on Cardio – Crank it Up with HIIT

When I walk into my gym I often see familiar faces walking on the treadmills or methodically cranking away on the elliptical machines. When I finish my workout some of the same people are still plodding on the same equipment. And unfortunately, these people are still carrying the same body fat they had when I joined this gym two years ago.

If you’ve been following the same program for months and you’re not seeing results. Why would you continue to follow the same exact program? No doubt you’ve heard Albert Einstein’s quote “insanity is doing the same thing over and over again and expecting different results.” Continue reading

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How to Build A Six Pack – Why You Have No Abs

By Jim Vaglica

How to Build A Six Pack “ Why You Have No Abs”

So you’ve done more leg lifts than a toll gate and you’ve spent more time in a Roman Chair than Julius Caesar but that coveted six pack is nowhere to be found.

Before you read any further let me warn you: By the time you finish this article you’ll hope that a lot of the information is incorrect because you’ll soon realize how much of your time and effort, over the years, has been wasted. So stop reading this if “You can’t handle the truth.” Continue reading

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How to Increase Your Bench Press

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The Team After Another Successful Meet

Most Common Bench Press Mistakes

As soon as I walk into any gym I start critiquing every lifter. I can’t help myself. “Those are some great half reps buddy” or “lady, if those dumbbells were any lighter they’d float away.”Sometimes “pal, I have no idea what the Christ you’re trying to do.”

Obviously I don’t say these things out loud or I’d spend more time fighting than lifting. One of my rules is I never give unsolicited advice. Sometimes this rule tortures me especially when I see common mistakes with the bench press. Continue reading

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Get a Grip on Thick Bar Training

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 Get a Grip on Thick Bar Training

By Jim Vaglica

Question #1: What muscle group can be seen more often than any other?

Answer: Forearms

Question #2: What’s the most functional strength you can possess?

Answer: Grip Strength

Weightlifters and powerlifters have always known they could never pull a heavy bar off the floor without a vice like grip. Strongman competitors know the importance of a monstrous grip for many of their events. MMA fighters, wrestlers and grapplers need to sustain a strong grip in order to maintain control over their opponents. Other than the aforementioned groups few guys do any direct forearm exercises and if they do, they’re thrown in, as an afterthought, at the end of a workout. Continue reading

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Waltham cops team up on ABC reality show ‘Expedition Impossible’

 

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Team Cops – Expedition Impossible

Three Waltham Police officers”were prime-time material”last summer.

Sergeant Jim Vaglica, a Billerica resident, Lt. Robert Robillard from Concord, and Officer Dani Henderson, a resident of Marlborough, comprise the team known simply as “The Cops” on the ABC reality show “Expedition Impossible,”which debuted on Thursday, June 23.

The Cops survived the first episode’s challenges, finishing 10th overall out of a field of 13 teams. Continue reading

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Biceps: Two heads are better than one

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The Split Biceps of Boyer Coe

Biceps: Two heads are better than one

Have you ever seen a guy with biceps that look impressive from the side, with a great peak, but then all the size vanishes when viewed from the front? Conversely, have you seen biceps that, when viewed from the front, appear thick & meaty and hang from the inside of the arm as if they were sliding off, but viewed from the side appear flat with no shape? Apparently one of the bicep heads has developed while its brother has lagged behind. Continue reading

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Globe Gripz – Review

Globe-Gripz

At first glance you might write off Globe Gripz as just another gym accessory gimmick but look a little further and you’ll discover they’re actually a very versatile tool that can add options to even the most basic gym. Continue reading

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My Experiment with Triple Add Sets

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Ronnie Coleman

My experiment with Triple Add Sets

My friend Hugo Rivera told me about an intensity technique called the triple add set. It was developed by his friend Nick Nilsson. I was intrigued so I decided to give it a try. It’s basically the opposite of a Triple Drop Set, which I’ve used for years as one of my favorite intensity techniques.

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Skull Crushers and Beyond

The Triceps of Lee Priest with Tom Platz

 Skull Crushers and Beyond

There’s never been an exercise with a cooler name than the”skull crusher”. This movement is also known as the lying triceps extension, but why call it that when you can bellow like a Viking and proclaim that it’s your right to crush skulls? You should probably perform them just for that reason alone, but by coincidence they are one of the best exercises for building massive triceps. Continue reading

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