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SEPTEMBER 2011 | ISSUE 03

WHAT CROSSFIT’S DONE FOR ME HOW TO GET A BETTER RACK CORPS FITNESS HERO WEEK

92 CROSSFIT WORKOUTS WITHOUT EQUIPMENT


Content SEPTEMBER 2011 features AND HYPERBARIC 10 ATHLETES OXYGEN THERAPY

AN AFFILIATE WEB 43BUILDING STRATEGY

24STRONG IS THE NEW SKINNY

OF OLYMPIC 48BENEFITS WEIGHTLIFTING

LIFE INTO 31BREATHING MEAL PREPARATION &

THAT TAPE ON YOUR 63WHAT’S KNEE DOC?

CHEATERS 38 CROSSFIT ANONYMOUS

YOURSELF: 64CHALLENGE DO SOMETHING EPIC!

TOXICITY OF SUGAR & HIGH 40THE GI CARBS

WAYS TO BE A BETTER 6710 CROSSFITTER

NUTRITION PROGRAM

Cindy & Doug Young WODTalk.com | July 2011

CrossFit Marriage Style @ Practice CrossFit


TR A I N S W I T H

BOX

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W EI GH T V E S T


Experience

The question of the day Does your experience in life define who you are, or does who you are define your experience? Where are all my philosophical people at? Personally I feel my experiences have defined who I am. My whole life has revolved around sport, competition, and fitness. Without one I would not have the other, without the other I would not be who I am today. As I overlook the city from my room in Tokyo I reflect on my short 31 years of experience. Its funny, when you are a kid you never think about where you will be when you are “grown up”. I never thought I would be eating dinner with Ray Sefo, being coached by Josh Barnett, or even having the opportunity to train with Bobby Lashley. Hell I never imagined I would be coaching others in fitness, let alone be pro wrestling in Japan. Its been an amazing ride. My ups and downs, my good and bad, my tragedies and success’s are all filed away under “experience.” I find solace through my experience within sport and competition. In 2001 I wrestled for All American honors against a guy who had beaten me two times prior. For some reason I happened to look in the stands and made eye contact with my mother, and that was all it took. I beat Ben in sudden death overtime. My mother had just gone through her first bout of chemotherapy and I figured if she could battle hard so could I. I write this for a reason. Another month has nearly passed and some have experienced more sunrises and sunsets then they will in the future. That unfortunately is the experience of life. But what can you get done in the next month, day, hour? What experience will you create for yourself? Don’t sit idly by and watch. Go experience and live.

Erik Arevalo WOD Talk


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CrossFit NOW

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Lauren Plumey

CrossFit Hamilton photo by Bryan Ohr


PUBLISHER & EDITOR Chris Elmore SENIOR ASSOCIATE EDITOR Erik Arevalo CONTRIBUTORS Dr. Eric Minassian

Dai Manuel

Lance Looper

Dr. Teri Wisner

Joan Jennings

Jason Skinner

Andreas Hofmann

Stephanie Whiting

Dawn Fletcher

Rebecca Ann Dreiling

T.J. Jones

Calvin Sun

Jeremy Boeh

Samantha Scaffidi

COVER PHOTO Christoph Ruepprich cruepprich@gmail.com

ADVERTISING info@wodtalk.com FEEDBACK, LETTERS & PHOTOS results@wodtalk.com


Athletes and Hyperbaric Oxygen Therapy In today’s competitive and athletic environment, athletes are always looking for the extra edge. Athletes train harder and compete at higher levels. Many professionals as well as weekend warriors are benefiting from the use of Hyperbaric Oxygen Therapy. What is Hyperbaric Oxygen Therapy (HBOT)? It is simply oxygen therapy. When you breath oxygen (02) inside a hyperbaric chamber, the natural state of 02 does not change. However, the increased pressure just allows 02 to get into tissues more efficiently and effectively, hence speeding up the body’s natural ability to heal. Mild Hyperbaric Oxygen Therapy has been used for more than three decades as an adjunct medical treatment for a variety of medical conditions.

So by definition HBOT is; The use of oxygen at greater-than-normal-atmospheric pressure to force oxygen into the body tissues and thus provide healing. Oxygen flowing through the blood brings about proper reactions within the body that result in energy production. Energy is required for circulation, respiration, digestion, proper brain function and constant body temperature. The correct amount of oxygen is essential for proper body function. When there is diminished oxygen in the body, all of its components function less efficiently. How Does Hyperbaric Oxygen Treatment Work? Scientific evidence indicated strongly that oxygen administered under appropriate pressure is a remarkable and versatile treatment. Most diseases affect an area’s microcirculation, the circulation


through the capillaries that connect arteries to veins. The damage results in a loss of oxygen to the tissues. The use of normal-pressure oxygen forces oxygen into the red blood cells, which usually carry oxygen into the blood plasma, the liquid part of the blood stream, which normally doesn’t carry the life giving gas. By forcing oxygen into the plasma and not just the red blood cells, Hyperbaric Oxygen Therapy can bring oxygen to areas of the body in which circulation has been impaired. In addition, oxygen is able to dissolve not only in the plasma but in all the body’s fluid, such as the lymphatic system, the fluid surrounding the brain and spine, as well as in the bone marrow. Are There Any Side Effects? Mild temporary side effects may occur such as increased pressure in the ears. Mild HBOT is safe, noninvasive and works well with other treatments. In addition to athletic performance and recovery, Hyperbaric Oxygen Therapy benefits conditions such as Chronic Fatigue Syndrome, Edema,

Fibromyalgia, Migraine and Cluster Headache and many more. Dr. Eric Minassian, D.C., specializes in the treatment of acute and chronic pain, with emphasis on myofascial pain syndromes and dysfunction. He is the owner and clinical director of The Pain and Wellness Center in Brea, CA. Dr. Minassian volunteers his time to local high school athletic programs and treats a variety of collegiate and professional athletes. The Pain and Wellness Center 235 E. Imperial Hwy; Suite B Brea, CA 92821 (714) 255-8000


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Newbie Cross(fit)ing In January 2010 I decided it was time to get in shape. Actually, that’s not true. It was time to get my fat ass off the couch, away from the table, and into some kind of fitness routine. More than a decade as an overstressed, overfed desk-jockey had transformed me into a 280-pound sack of crap. At 33, I knew my days of getting away with that lifestyle with no longterm health problems were numbered. So I made a resolution to change some of my poor habits and be more active. The first day I ran two (whole) miles, which took me nearly a half-hour. But didn’t kill me, so I did it again the next day. And the next. And again the next. Eighteen months later I was a bona fide runner, logging up to 30 miles a week and running three halfmarathons over a three-month period. I’d trimmed 60 pounds from my 6’2” frame and improved virtually every marker of health and well-being. One of the unexpected side effects of reclaiming my health was that I started to rediscover some of the athleticism I had abandoned in favor of fast food. And

running alone wasn’t stoking these newly rekindled competitive fires. I had been hearing rumblings about CrossFit for a while, but the entire concept seemed like a big secret. No gym memberships? No treadmills? Workouts that last 7 minutes? Whatever. Then several of my friends tried CrossFit and right away adopted this kind of cult-like enthusiasm for it. The sense of camaraderie they described reminded me of why I enjoyed running – being part of a community (misery loves company). But they were also getting jacked, super hero style. To illustrate how popular CrossFit has become, a quick Internet search showed about 7,352 gyms within a few miles of my house. OK, maybe not quite that many, but there were enough that I could be picky. I decided on one that had a community “Free for All” scheduled for the next Saturday and signed up. I could try a workout and if I liked it, I would sign up for a class. And since one of the philosophies of CrossFit is cross-discipline, I thought at the very least getting stronger might help improve my running. continued on page 18


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CrossFit WAIPIO

CrossFit BREA

CrossFit Waco

CrossFit INSTINCT

CrossFit EAST COUNTY

CrossFit ADDICTION

CrossFit Kailua

CrossFit Waterford


As soon as I showed up, I might as well have been on another planet. The language was different, with incomprehensible words like “amwrap” and “wod” and “RX” being bandied about like commodities on a trading room floor. There was a whiteboard with strange hieroglyphs that everyone seemed able to decipher but me (that didn’t stop me from gathering around with everyone else, nodding my approval). There were conversations about girls that everyone seemed to know: Fran, Helen, Angie, Cindy. But as far as I could tell, none of them showed up for this particular workout.

looking for “Helen.” But I survived, so I signed up for the Elements class, which is designed to keep you from looking stupid when you show up for an actual class. Coach Mark showed me some of the basic CrossFit movements and tutored me on the lingo.

And the people even looked different. The coaches were a different species than run-of-the-mill gym rats, and miles away from the wiry, spindly runners I was used to. They were hulking and lean, but most of all they looked like athletes, not meatheads or bodybuilders.

When I first took up running I read that one trick to alleviate self-doubt is to stand at the finish line of a marathon. Watching people of all shapes and sizes finish 26.2 miles is a sure-fire way to boost your own confidence. This “if they can do it, so can I” approach is what I took into my first workout.

This was definitely what I was looking for. Now, would I be able to actually complete a workout? Coach Aggie led a group of around 20 through some stretches, so far so good. Then we did the workout and I stopped

After two sessions with Mark, I was all set to sign up for a class and join the chorus of voices singing the praises of CrossFit. But even having worked myself into reasonable shape over the past year and a half, I was still a bit intimidated by the workout. Running is a slow burn, but how long could I go all-out?

I showed up and gave everyone in the class a onceover. Did they look stronger? Leaner? Tougher? Some did, others didn’t. Sizing up the class, I put myself in

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the top two or three. That hypothesis was abandoned within about 30 seconds of the workout. Halfway through a set of burpees a guy starts to question his decisions in life. Pile on some kettlebell swings and a few 400-meter sprints and you’ve got the recipe for a good old-fashioned beating - the kind I’m not sure any amount of conditioning can prepare you for. Then two things happened in such quick succession that they may have been simultaneous: I came to the conclusion that there was no way in hell I would be able to finish, then I though there was no way in hell I wouldn’t finish. Just a few more minutes and it would all be over, right? Yeah, like euthanizing a pet. But it did end, and as I gasped for breath and the power drained from my muscles, I noticed everyone was in more or less the same shape. The “box” (CrossFit speak for gym) was littered with the spent bodies of my classmates, each one doing his or her best not to look like they’d just had it handed to them.

Like running, you get out of it what you put in. But unlike running, which is by and large a solitary activity, CrossFit happens in groups. Even in a running group, everyone has his or her own pace and training schedule, so if you dog a particular workout nobody really notices. This is the genius behind CrossFit, if you ask me. Whatever the workout, whatever weight you’re pushing, nobody goes halfway with a roomful of people. Lance Looper is a freelance writer and athlete based in Austin, Texas. He’s married to an avid runner and triathlete, so his athletic endeavors are all an attempt to keep up with her.

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Athlete Profile Richard Largo

Richard was born and raised in Honolulu. He went to Farrington High School and joined the military after attending Mendocino College. Richard has been deployed multiple times. Richard was introduced to CrossFit while being deployed by a fellow soldier and it instantly changed his life. CrossFit Level 1 Certification CrossFit Endurance Certification CrossFit Running Certification Pose Running Level 1 Certification CrossFit Kettle Bell Certification USAW Weightlifting Certification Favorite WOD Anything that involves heavy lifting Favorite Lift Heavy snatches Favorite Skill I hate them! But if I had to choose one it would be squats, HA! Favorite PRs 315 lbs one arm deadlift 237 lbs snatch Varsity Baseball Team Captain College Baseball player CrossFit Sectionals Competitor NCO of the Year (Squadron)


Strong

is the

NewSkinny By Joan Jennings

In the last ten years, millions of Americans, including Marsha Tieken and Adam Farrah, have come to live by this motto. for society to embrace. Farrah is a kettlebell instructor as well as the author of instructor. Farrah and Tieken’s new way of thinking aids women to be comfortable body. Most of society’s view has changed over the last 10 years, from thinking “Strong is the new skinny is about women being strong and training hard,” Farrah said. scalability, according to said instructor Joe Commisso, who co-owns CrossFit Dewitt in East Syracuse. Tieken believes that women can be strong and still feminine. “When I hear the term, ‘strong is the new skinny,’” said Andrea Leonard, a feel pressured to measure their worth based on what size jeans they wear.” women, but also helps improve women with their self-image. CrossFit’s training style minimizes the primary goal of working out to look good and it “CrossFit is a strength and conditioning program that’s basis is training methodologies on constantly varied functional movements,” Commisso said. According to James Wagner of the Wall Street Journal, CrossFit was created “I think CrossFit develops amazing bodies,” Commisso said, “however, our primary goal is not to look good in front of the mirror. We desire functional, strong, and well-rounded individuals.” According to Tieken, women were nervous about becoming too muscular because they thought it was unattractive. “I don’t want muscles to be confused with CrossFit women,” Commisso said. “CrossFit women do not look like body builders, they look like athletes.”


During a tabata workout, Andrea Leonard sumo high pulls 45 pounds. A tabata workout combines intervals of 20 seconds of concentrated work followed by 10 seconds of resting.


Andrea Leonard, a CrossFitter, runs laps with a 14 pound weighted ball during a workout, at CrossFit Dewitt, in East Syracuse, N.Y. “CrossFit helps me to take back me,” she said. we should think that a healthy body should look. “I like the implication that a strong, athletic body is a healthier body image than the ‘heroin chic’ look of the skinny print and runway society believes to be OK. “Body image is how I perceive myself when I look in the mirror,” it doesn’t matter what anyone says to me about how I ‘should’ look.” Leonard has advice for the young girls growing up now, and advice for her younger self. “Your body is going to be with you for the rest of your life,“ Leonard accomplishments — it is an amazing machine.” CrossFit gyms and the paleolithic way of eating have really help form this concept. Paleolithic is the concept of eating meats, vegetables, fruits and nuts, which is known as the ‘caveman diet’. “I have many friends and know people at CrossFit,” Tieken said, “that follow paleo have great results in performance and with weight loss.” foods we evolved on as a species. He says that an average American diet contains virtually nothing our bodies would actually recognize as food from our evolution. “Our diet needs to be a living, breathing and evolving thing,” Farrah said. “Paleo is more of a movement and a lifestyle than it is a “diet.” Farrah believes that society has an obligation to lead and inspire future generations to create a better world, and that the old stereotypes need to be broken. “Strong is the New Skinny is about increasing everyone’s awareness,” Farrah said. “We as individuals, have a serious level of control over stereotypes and norms and what is accepted and what future generations see.”

Since beginning CrossFit two years ago, Andrea Leonard has lost more than nine percent of her body fat. “My body since CrossFit has become a marvel to me,” she said. “It performs like a machine, it’s capable, dependable, beautiful in both form and function.”


Breathing Life into Meal Preparation & Nutrition

Nutrition: likely the single most important variable affecting physical health and athletic performance. It cannot be overstated how critical it is to provide your body with quality fuel sources. The food we regularly eat impacts proper physiological function, general health, and athletic performance.

Hit up CrossFit for just a couple months, and it is simple to see how the common adage rings true: ‘one cannot out train a trash diet’. Whether you are interested in optimal nutrition to gain competitive advantage, improve overall fitness, or develop better health and function, there is an evident renewed interest brewing in home meal preparation, even among those who would have otherwise kept their distance from the kitchen. Gone are the days of an athlete’s contentment with carry-out, a fast-food meal, or TV dinner. Real food is the way to go, and CrossFit is a powerful catalyst driving passion for culinary creativity. Just take note of the expansive resources available for those looking to eat a Paleo meal on the regular. The Foodee Project immediately comes to mind with its abundant collection of meals from Paleo-eating enthusiasts on the Internet. It aims to showcase the best Paleo dishes available and provide a central resource for food appealing to people on a social, physical, and biological level. Of course, there are other favorite sites, including Primal Palate, Health-Bent, The Crankin’ Kitchen, and Nom Nom Paleo, each providing their own variety to ketogenic nutrition. The extent of material for consumption does not end there, but only begins when delving into the selection available from Robb Wolf and his insightful book, The Paleo Solution, as well as, quick start resources and Paleo overview articles. Yet, with all these resources just a click away, your research will fall short without a visit to Whole Nine, presenting the continuously effective Whole 30

Program and useful Fish Oil Calculator.

Apart from the array of material popping into existence, probably the most visible examples of increased involvement in home prepared meals are those from friends, family, and training partners. Every few days I am welcomed by a delicious assortment of cuisine shared by friends on social media outlets. Most notably are the posts of my brother-in-law, snapping a shot of his latest creation prepared for his family. My home affiliate organizes breakfasts at our gym, following ‘Team Saturday’ workouts, where members bring food to prepare that morning and eat along with everyone following some punishing training. The whole experience focuses everyone on ideal nutrition, but also encompassing the essential social aspect characteristic of the CrossFit community. Every so often, someone imparts a few key words that incites action. Motivation and inspiration came one Sunday evening in the form of tweet, displaying a coaches weekly preparation of food for the upcoming week. It is interaction like this from a community of accountability that fires up individuals to make positive life change and extraordinary, definitive action. Andreas M. Hofmann www.hofmannimal.com Andreas trains out of CrossFit Fire in Lakemoor, Illinois. A driven thinker and designer, he is professionally accomplished in the field of educational technology, delivering webbased solutions for K-12 school districts globally. His passions are found in biblical study and heavy, functional, explosive CrossFit training.


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Uncomfortable Exercise: An Interview with Luan Nguyen Question: In your opinion, what’s the biggest issue America has when it comes to exercise? Answer: “Exercise is any bodily activity that enhances or maintains ones physical fitness and overall health and wellness. The main issue that I run into far too often is that athletes/general public will choose just one type of exercise, focusing on just one aspect of fitness. While this increases their morale and self-confidence because theyre are sweating and moving and they now have the mindset of “its better than doing nothing,” this leads to detriment in their overall fitness in the long run. We all agree that just beginning to exercise is great! But dont stop there! Learn new sports and be comfortable with being uncomfortable! Workout in a way that challenges ALL of your capacities and not just doing what you are good at or what is comfortable. For the endurance runners – Great, you can run. Now go work on your heavy lifts and become explosive and powerful. Add plyometrics, olympic lifting and sprints into your routine and it will make you a better runner! For the powerlifting athletes – Great, you can lift

heavy. Now go add runs, swims, and jumping rope into your routine. Mix in movements such as box jumps, handstand walks, and rope climbs so that you become more agile, flexible and can workout for longer than ’3 sets of 10 reps’ at a time.” Question: What are some of the biggest misconceptions you hear about fitness? Answer: “Women telling me that they do not want to lift heavy because they will gain too much muscle. So they lift a 10lb weight for 100 reps and wonder why they are still weak and flabby after years of doing so. Also, this proves to be non-functional to everyday living. When have we ever needed to lift a light object for multiple, multiple reps to where we feel the need to train that way? I can’t think of any time or example. But hopefully, you can see real quickly how being strong and able to lift heavy can benefit situations such as changing a car tire or moving a couch. And guess what? You can’t build that strength by sticking with the 10lb weights, nor will you be bulky just by doing so.


Exercise Science classes should be a mandatory class for ALL college students regardless of their major. Society would be better for it.” Question: If there was ONE thing you’d like to see people change about their exercise regimen, what would that be? “For the general population, I would want to see a regimen that is broad and inclusive to movements, lifts, time domains, metabolic pathways and skills. In other words, don’t specialize and get comfortable with just one type of exercise. Routine is the enemy.” Question: You’re a CrossFit guy… what makes CrossFit so special? Answer: “Crossfit is special because it does not focus on one idea of fitness. It punishes the specialist and exposes any weaknesses that we have as athletes by measuring and recording the performance of each and every workout. If we are all striving to reach optimal ‘fitness’ we have to first define WHAT IS optimal fitness and identify the components that make up optimal fitness. The results of any program must be tangible, measurable and repeatable. Crossfit’s approach is one that is broad and inclusive, challenging and increasing one’s performance in all capacities. Leave your egos at the door because you win some and you lose some. ‘It is what it is’ with Crossfit. The accountability of the program allows for athletes’ results and fitness levels to be very transparent to their classmates. Question: What do you say to people who claim that CrossFit is dangerous? Exclusive? Answer: “Olympic lifting, running, rowing, and gymnastics are not ‘dangerous’ in the public eye. However, when you put them all together and call it Crossfit, why does it become dangerous all of the sudden? Just like any sport, there are risks and there are ways to prevent and minimize the risk. Learning the techniques in Crossfit are just like learning the techniques at a gymnastics class or a weightlifting class. Crossfit classes are written and designed to train the elite athlete. For someone new to Crossfit, they should properly learn the movements and scale the weight or the volume of each workout and slowly work their way up the the prescribed workout format. Too often, I see egos get in the way and athletes not wanting to scale when in reality, scaling the workout back would have prevented their strained bicep when they tried to do 100 pull ups right out the gate simply because it was in

the WOD (workout of the day). This is simply a matter of the athlete’s ego and pride, not the program. This program is infinitely scalable for anyone’s fitness level. Another reason I stand behind the safety of Crossfit is predicated on the fact that there are far fewer external elements that you cannot control. It’s not a contact sport so the worry of collision with another athlete is minimal compared to football, soccer, basketball, and wrestling. Bikers must worry about oncoming traffic. How dangerous is that? According to many resources, the most injury prone sports are recreational basketball, soccer, baseball/softball, and cheerleading. With some understanding, people will see that Crossfit is indeed very safe.” Question: What are your thoughts on fit-at-home programs like Insanity or P90X? Answer: “They are a great tool to get someone started on their fitness journey! The best tool for overall fitness? No. But they do create the momentum needed in the right direction for someone who doesnt have all of the coaching and equipment resources available.” Question: Do you think that “30 minutes of cardio” is sufficient for fitness in today’s world? Answer: “Thirty minutes of cardio alone? No. 30 minutes of constantly varied, funtional movements done at high intensity all while increasing work capacity across broad times and modal domains? Absolutely.” Question: For someone who gets little (or no) physical activity, what’s the best way they could get started? Answer: “At the basic level, I would recommend getting started with a program such as “Couch to 5k.” A step better would be to begin a program such as P90X or Body For Life. Ideally, they join a Crossfit Gym. Finally, they join Iron Tribe Fitness.” Dr. Matt Smith Certified Chiropractic Wellness Practitioner Balance Chiropractic www.awellnessstudio.com Luan Nguyen Director of Training Iron Tribe Fitness www.irontribefitness.com


CrossFit Cheaters Anonymous Sport Psychology for Elite Fitness

CrossFit is one of the truest tests of personal integrity in action. Integrity: Adherence to moral and ethical principles; soundness of moral character; honesty. • There are really only 2 types of Athletes when it comes to Integrity; those who have it and those who don’t. Yes, I believe that you fit in to 1 of 2 categories… But remember, you can always change…The first step is admitting you have a problem. • There will be CrossFitters who cut corners, go through the motions, and are okay with not fully completing a task. There will be those that might lie just a little and only some of the time. Big cheating, small cheating, big lies, little lies, cutting some corners or just one, missing a lot of reps or a few reps…IT IS ALL THE SAME. • This topic has been discussed lots of times throughout the CrossFit Community and people often say ‘who really cares, because that person is just cheating themselves and their results’. But maybe, just maybe, this article will help some individuals recognize what type of athlete they are, and the type of athlete they want to become. • When I am watching athletes or coaching it is VERY easy to tell what type of person I would want to surround myself with, who I would trust, and which athlete I would want on my team. What type of athlete are you? Are you okay with it?


Type I Athletes: Fully commit to whatever the WOD is for them for that day, whether it is on-ramp, rx’d, rx’d+, foundations or a warm-up.

waiting for you to finish, you are sick of doing burpees, your elbows got close enough to full extension, or you forgot what number you were on.

Type II “Athletes”: Complain about a movement or 2 in a WOD, try to modify the on-ramp or tone-up/ tone-down their WOD & quickly identify movements that ‘suck’.

THE LIST GOES ON & ON PEOPLE. It is plain and simple it takes a great deal of INTEGRITY to be a Type I Athlete, the reward is also plain & simple…deeply fulfilling, gratifying, humbling & satisfying. Not to mention the physical reward of becoming a faster, stronger, more dominating badass.

Type I Athletes: Complete an extra couple of doubleunders, pull-ups or wall balls when they have lost count or think they may have missed a couple of full reps. Type II “Athletes”: Think that when they mess up at 48 double unders, it is ‘good enough’ & move to the next exercise before finishing the last 2 reps, or are okay with not getting their chin over the bar on the final hard rep. Type I Athletes: Work up to the buzzer, even if it means they will only get 20 meters of the next 200 m run because there is only 10 seconds left. Type II “Athletes”: Finish the round they are currently on and lay down with a little time remaining on the clock. Type I Athletes: Never ever would consider lying, not even 1 single rep when the coach asks “how many did you get” before writing the score on the whiteboard. Type II “Athletes”: Justify lying that they got an extra rep, an extra round or lifted a few more pounds because they think “they could have, or should have” or don’t want to look bad. Type I Athletes: Ask their coach to closely judge them, give them pointers and makes necessary adjustments when given a ‘no rep’ call for not getting full depth on a squat. Type II “Athletes”: Roll their eyes at a coach for correctly judging them, scoring them, or giving pointers on how to get full reps. They try to ignore the coach, hide from the view of a coach and continue to ‘sneak’ through bad reps. Okay, okay, you get the point. It is easy to cheat… we all get tired. Someone is beating you, the class is

My Own Personal Promise of Integrity: I remember in 2005, when I did my first CrossFit WOD on my own with no one watching. I felt like I was going to die and I remember very distinctly how easy it would have been to cheat, stop or do a few less box jumps. Right then and there, I had my first ‘ah ha’ moment about this sport. It was always going to be easy to cut the corners. I said a personal promise to myself right then & there, upon that realization. “I will never cheat reps, cut corners or finish early… no matter how bad I may want to, I deserve better than that”. Commit today to your coach, your workout buddies, your box and yourself. Those of you who are already Type I Athletes… keep rocking on. Dawn Fletcher www.FletcherFitness.com Blog on Sport Psychology for Elite Fitness

Dawn Fletcher has an M.A. in Kinesiology with a specialization in Sport Psychology. She is a CrossFit Coach (with numerous CrossFit Certs.) & a Certified Strength and Conditioning Specialist in San Diego, CA. She focuses on the mental aspect of performance and works with individuals/athletes looking to perform at an elite level.


THE TOXICITY OF SUGAR & HIGH GI CARBS Sugar and Carbohydrates are toxic and prevent fat metabolism, accelerate aging and chronic diseases Perhaps the most dangerous and toxic substance that we put in our bodies on a routine basis is sugar and high glycemic carbohydrates which convert rapidly to sugar when they are digested. The average American eats about 21 teaspoons of sugar a day or over 3X the amount recommended by the new

heart disease guidelines not including high glycemic carbohydrates. It is easy to reach 21 teaspoons of sugar. A 12 oz can of regular soda contains 8 to 10 teaspoons of sugar. Virtually all processed foods contain significant amount of sugars. Also most whey protein products contain significant sugar and high glycemic carbohydrates. These additives are empty calories, spike insulin and add no real nutrient value. The rapid absorption of sugar causes a massive release of insulin. Insulin causes fat metabolism to cease and fat storage to commence. Insulin increases cholesterol synthesis in the liver and raises cholesterol levels, particularly bad cholesterol (LDL Cholesterol). Insulin increases inflammation. The constant presence of insulin in our blood leads to insulin insensitivity and this leads to high blood levels of sugar and a state of diabetes, vascular, kidney disease, heart diseases and


neurodegenerative diseases. All of these bad events from ingesting too much sugar!!! If you control sugar intake, you will without question improve your health. Sugar also induces inflammation via a process called glycation or sometimes referred to as non enzymatic glycosylation. This process is the chemical linking of a sugar molecule to a protein molecule, and this union induces inflammation. This process is also called AGE (Advanced Glycation Endproduct). These sugarprotein products contribute to a variety of diseases such as diabetes (hemoglobin glycation results in increased levels of glucose binding to hemoglobin (Hb A1c levels correlate with diabetes)), cancer, and even retinal dysfunction. Collagen cross linking is the result of high blood levels of glucose. Collagen leads to loss to tissue elasticity and aging. Wrinkles and dark spots under the eye are outward examples of collagen cross linking. In this case cross linking pulls the collagen together in lines resulting in wrinkles. At Stronger Faster Healthier we make a huge effort to avoid sugar or drastically reduce sugar and all high glycemic products from our whey proteins. This is contrast to most other whey protein products that use on average 20-40% sugar and high glycemic additives. This also applies to all Post Workout or Post Recovery Products. High sugar content in a post workout products will give you a short burst of energy but a great cost to the amount of insulin released. Glycogen stores will re-fill efficiently with very small increases in insulin and can be achieved using complex carbohydrates with a low glycemic index. Thus, at SFH, we make products that contain cherry powder, an ideal low glycemic index carbohydrate. In addition cherry powder has a naturally effective anti-inflammatory called astaxanthin . Thus cherry powder becomes an ideal glycogen re-loading ingredient, free of insulin spiking and also anti-inflammatory at the same time. From a nutrition point of viewpoint, avoid high glycemic products such as all sugars, and simple carbohydrates including most grains which also affect insulin levels. Last point by maintaining low sugar levels one induces fat metabolism as a source of fuel. The body will switch to fat metabolism in the absence of sugar. However, the re-introduction of sugar will instantly result in the shutting down of fat metabolism. http://strongerfasterhealthier.com


BUILDING AN AFFILIATE WEB STRATEGY 1. Perceived Value 2. Ready Fire Aim 3. Managing your Internet Presence 4. Design your site with multiple audiences in mind 5. Get help

I talk with organizations all of the time that have this exact same problem. It’s not a CrossFit problem. It’s a fundamental problem of business.

If you’re like most affiliate owners you’ve got a few clients coming in the door by now in your ambitious upstart. These clients have probably come to your box as a result of your network of personal relationships.

1. Perceived Value

By now you’re thinking that it’s time to do some serious advertising and really get your name out there and introduce crossfit in your community. You’re pretty sure the Internet is a sure fire way to get your name out there, but you’re just not exactly sure what to do or even where to begin. Most Crossfit Affiliates know they need a website, if nothing more than to post the WOD to current clients. However, they do not know where to start, what questions to ask or what direction to take. In short, they do not know the value of a website as it relates to their brand exposure, value proposition, marketing and audience engagement goals. We all get it. You’re bootstrapping your first venture. You have money to spend, but it’s certainly tight. You want to stretch your dollar as far as it will go in the hopes of landing more clients and training athletes. My background is in business development.

In this article we’ll focus on how to not just ‘get a website’ but actually use the web for *real* return on your investment. You have to be convinced of the exponential power of the way that the web works. In other words, a web strategy is an investment and not just a necessary evil that you have to have because the box down the street has a website. Box owners have to buy into the idea that it is worth the time, money and sweat equity to build your credibility online. What is it worth to you when someone that’s new to town types into Google “Gym + [your city name]“. Yeah, that’s happening. Right now!

2. Ready Aim Fire OK. So you’re all in.

You’ve been converted to seeing the web as a way to introduce people in your local community to CrossFit. Here’s a tip: Don’t go out and get a website. At least not yet. Oh, you already have one you say? How’s that working out for you? Businesses constantly make the mistake of lack of strategic planning for what they


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even want their website to accomplish. In other words, they just throw something against the wall and then sees what sticks. Here’s my suggestion: Lock yourself in a room and think of all the ways you want to communicate why people should pay you 100 + dollars a month to WOD at your box. I’m talking about all people, not just the fit who want to get fitter. Once you’ve compiled the answers start writing them down. This is your value proposition. This value proposition along with other items will give a credible witness as to why people should try CrossFit. In other words, get a strategy for how you want to communicate your real value on the web! Don’t just put a half hearted blog that only showcases the WOD. Your biggest asset is the progression of your athletes. Let them tell their stories. Maybe, you’d like to showcase your coaching prowess. Great. Knock yourself out and put up as many youtube video demonstrations as you can tolerate of listening to your own voice. It doesn’t have to be anyone else’s strategy, just make it your own. Once you’ve got a strategy down then you can start

translating what that looks like online.

3. Creating more than just a website

Having a comprehensive web strategy might seem too much of a hassle with little to no return. Believe me, it’s not. We are in the infancy of what the web will actually become years from now. Imagine, if you put forth the effort to write relevant content and posted helpful information so that you grace the gods at Google and your website is ranked in the top 5 of Google’s rankings when someone searches for a gym in your city. The whole point of a website or any other digital tool is to foster connection and experience. People want an experience! One simple yet really effective way to think about all of this is to use your website as home base and all of these other social media outlets as command outposts. Translation: Feed your content (training videos, nutritional plans, WOD’s, photo galleries) from your website to social media outlets. You control home base (your website) and let your clients and potential clients send all of your cool demo’s to their friends that ultimately will point them back to your website.


4. Design your site with multiple audiences in mind

Everything I’ve just said will be wasted if you don’t realize that there are different audiences that are coming to your website. They’re not just coming to your website because it looks great. Chances are it doesn’t. They want to DO something! So, call them to action! Content always comes before good design, but never in spite of it. In other words, what your website looks like actually matters. If I can watch a video of you demonstrating 300 unbroken double unders but your website makes my eyes bleed, then chances are I won’t be back. Make the investment in good design.

5. Get Help

My guess is that there are more than capable people at your box willing to help you with all of this. Don’t be afraid to ask for it. A great example of this was at a recent grand opening event of Crossfit Greensboro, the box I work out at. Co-owners Bruce Fields and John Meeks were able to pull off a hugely successful grand opening event with the help of a few key volunteers and athletes. They spent months investing in these relationships and when the time was right they had people willing to get their message out to friends, family and associates. My guess is that there are several people in your box who might want help you promote your box. Just ask! T.J. Jones By day T.J coaches organizations to streamline their communications strategy. By night, he lurks at CrossFit Greensboro and trys to keep up or not get in the way.


BENEFITS OF OLYMPIC WEIGHTLIFTING

You are probably wondering what makes Olympic Weightlifting a better choice for resistance training than others forms. Weightlifting offers many benefits over bodybuilding, powerlifting, and machines. However, the main reason people do not participate in weightlifting is because they are afraid of getting an injury, however this is a false assumption that is easily discredited.

Safety and Injury Aspect of Weightlifting

Various studies were done showing Olympic weightlifting to be the safest form of resistance training there is. One study assessed the injury potential and safety aspects of weightlifting movements and Olympic weightlifting proved to be the safest (Stone, Injury). Another aspect that keeps many people away from weightlifting is the supposed fatal injury to the back. Again this is a false assumption spread through ignorance. A study was done comparing weightlifting to a control group of normal active men and their back pain was assessed. It turns out that only 23% of the weightlifters experienced back pain compared to 31% of the normal active men (Granhed). Another study was performed concerning the injury per 100 hours

and yes again weightlifting faired better than other forms of resistance training. In fact, for weightlifters the injury rate was less than half of the other forms of weight training (Hamill). Weightlifting training and competitions together are much safer than other sports such as football, basketball, soccer, etc (Stone, Muscle). It is clear to see that Olympic weightlifting is an extremely safe form of resistance training and sport for people to participant in.

Body Composition Effects

Another benefit of weightlifting is the amount of muscles used in the lifts. The Olympic lifts involve basically every muscle in the human body and this entails a great workout. Olympic weightlifting also forces stabilizer muscles to activate to secure the weight overhead in the lifts. For a recreational lifter Olympic weightlifting will cut down on the exercise time, allowing them to get done in 45 minutes to 1 hour what they used to do in “traditional splits� for 1.5 hours or more! In an 8 week Olympic weightlifting program study, participants lowered their resting heart rate by 8%, lean body weight increased by 4%, fat dropped 6%, and systolic blood pressure decreased


by 4% (Stone, Cardiovascular). Not only is Olympic weightlifting safe it is a great way to stay in shape too!

Athletic Ability

Another important benefit of Olympic weightlifting is it teaches the body to fire all the muscle fibers at once; to explode in a sense (not literally). An 8 week study was done showing the capability of the Olympic lifts to improve sport performance and vertical jump ability. A study was performed and a group of lifters did various Olympic lifts (High pulls, Power Clean, and Clean and Jerk), and were compared to a group using vertical jump exercises (Single and Double Leg Hurdles Hops, Alternated Single-leg Hurdle Hops, etc) and after the 8 weeks of training the Olympic weightlifting group had significantly increased their 10 meter sprint speed and their standing jump over the control group using standard vertical jump exercises (Tricoli). Similarly a 15 week study was also performed using football players and compared a powerlifting program to an Olympic weightlifting program for athletic performance. After the 15 week study was over the Olympic weightlifting group had a significant improvement in the vertical jump and 40 meter sprint over the powerlifting group

(Hoffman JR). Clearly there are athletic benefits that come from incorporating weightlifting into a sport training program and similarly Olympic weightlifters are also known for developing great athletic ability.

Effect on Bone Mineral Density

Olympic weightlifting can also help prevent osteoporosis. To put it simply the greater the bone mineral density (BMD) the less chance of osteoporosis occurring. Bone mineral density measures the mineral density, such as calcium, in the bones. Calcium is also constantly being added and removed from bones and when it is removed faster than it is added then the bones become weaker and are more susceptible to fractures. Remember a solid dense bone is much better than one that looks like a honey comb! A study involving elite junior Olympic weightlifters compared their BMD, at the lower back and the neck of the femur, to an exact age group and an age group ranging from 20-39 year old men. The elite junior Olympic weightlifters BMD were found to be significantly greater then the age matched group and greater than the 20-39 year old men (Conroy). It is suggested that the high overloads of stress from Olympic weightlifting have a major


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influence on BMD. Again Olympic weightlifting has the ability to develop strong healthy bones that are resistant to fractures.

Enjoyment Factor

One aspect of Olympic weightlifting that people enjoy is the lifts themselves. People enjoy the feeling of the barbell being weightless as they drop underneath it or they enjoy the speed that it takes to complete the lift or maybe they just enjoy mastering a technical skill. For most people there is a larger sense of satisfaction that comes from successfully hitting a personal best in the snatch or clean and jerk than finally getting those 19 inch arms or something along those lines. These are just some of the benefits a person can come to expect from participating in Olympic weightlifting throughout their life. Hopefully, this also cleared up the ignorance on the safety and injury aspect of Olympic weightlifting. Participating in Olympic weightlifting is a fun and enjoyable experience that everyone should get to know.

References: Conroy, Bp, Wj Kraemer, Cm Maresh, Sj Fleck, Mh Stone, Ac Fry, Pd Miller, and Gp Dalsky. “Bone Mineral Density in Elite Junior Olympic Weightlifters.” (1993): 1103-1109. Medicine and Science in Sports and Exercise 25 (1993). Granhed, H. et al. Low back pain among retired wrestlers and heavyweight lifters. The American Journal of Sports Medicine,16(5):530-533. 1988. Hamill, B. Relative Safety of Weightlifting and Weight Training. Journal of Strength and Conditioning Research, 8(1):53-57. 1994 Hoffman, Jr, J Cooper, M Wendell, and J Kang. “Comparison of Olympic Vs. Traditional Power Lifting Training Programs in Football Players.” 18 (2004): 129-135. Journal of Strength and Conditioning Research 18 (2004). Stone, M. H., A. C. Fry, M. Ritchie, L. Stoessel-Ross, and J. L. Marsit. Injury potential and safety aspects of weightlifting movements. Strength and Conditioning. June: 15-21. 1994. Stone, M.H., et al. Cardiovascular Responses to Short-Term Olympic Style Weight-Training in Young Men. Can. J. Appl. Sport Sci. 8(3): 134-9. Stone, M.H. Muscle conditioning and muscle injuries. Med Sci Sports Exerc. 22(4):457-462. 1990. Tricoli, V, L Lamas, R Carnevale, and C Ugrinowitsch. “ShortTerm Effects on Lower-Body Functional Power Development: Weightlifting Vs. Vertical Jump Training Programs.” 19 (2005): 433-437. Journal of Strength and Conditioning Research 19 (2005).

Olympic Weightlifting Resource www.owresource.com

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NO EQUIPMENT, NO PROBLEM 92 CROSSFIT WORKOUTS WITHOUT EQUIPMENT

1. 10 rounds of 10 second “L” sits off the floor 2. “Susan” – 5 rounds for time: Run 200m, then 10 squats, 10 push ups

8. 10 rounds for time: 10 push-ups, 10 squats, 10 sit ups 9. 10 rounds for time: 10 push-ups, 100m dash

3. Run 1 mile and at every 1 minute complete 10 air squats, 10 push-ups, 10 sit-ups

10. 5 rounds for time: 10 push-ups, 10 hollow rocks, run 200 meters

4. 10 Rounds for time: 10 burpees, 100 m sprint

11. 10 rounds: 10 push-ups, 10 squats

5. 10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump.

12. 10 rounds for time: 10 push-ups, 10 sit ups, then 10 squats

6. 3 Rounds for time: 10 Handstand push ups, 200 m run 7. 6 Rounds for time: 10 push ups, 10 air squats and 10 sit ups

13. 10 rounds for time: 10 sit ups, 10 burpees 14. 4 Rounds for time: 10 vertical jumps, 10 push ups, 10 sit ups 15. 5 Rounds for time: 10 vertical jumps, run 400 meters


16. 10 rounds for time: 10 walking lunges, 10 push-ups 17. 10 sets of 100 m dash (rest is length of time it took you to complete the last 100 m sprint) 18. 100 air squats, rest 3 minutes, 100 air squats, rest 3 minutes, 100 air squats 19. For time complete 100 air squats 20. For time complete 100 burpees 21. For time: 100 jumping jacks, 75 air squats, 50 push ups, 25 burpees

between sprints) 27. 3 Rounds for time: 20 jumping jacks, 20 burpees, 20 air squats 28. 4 Rounds for time: 20 ab mat sit-ups, 20 push-ups, 400 meter run 29. For time complete 200 air squats 30. For time complete 250 jumping jacks 31. 3 Rounds for time: Run 1/2 mile, then 50 air squats

22. For time: 100 push ups

32. 5 Rounds: 3 vertical jumps, 3 squats, 3 long jumps (rest as needed)

23. 10 to 1 ladder: Burpees and Sit ups

33. 3 Rounds: 30 push ups, 30 second handstand

24. 10 to 1 ladder: sit-ups/pushups and a 100 meter sprint between each set.

34. 5 Rounds: 30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat

25. 10 sets of: 30 second handstand hold followed by holding for 30 seconds at bottom of squat 26. 10 x 50 meter sprint (rest is 2 minutes

35. 5 rounds: 30 second handstand, 60 second squat hold ( at the bottom of the squat)


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36. 3 x 20 tuck jumps, followed by 3 x 30 second handstand holds 37. 3 rounds for time: 400m run/sprint followed by 30 air squats 38. 4 sets x 25 jumping squats 39. 3 rounds for form/technique: 5 handstand to jackknife to high jump, 5 handstand to jackknife to tuck jump, 5 handstand to jackknife to split jump 40. 20 rounds: 5 push ups, 5 squats, 5 sit ups 41. 10 Rounds: 5 push ups with a 30 second plebs plank (a hold at the top of the push up, arms extended and body tight like a plank!). 42. 5 Rounds: 200 m dash (rest is the length of time it took you to complete the previous 200m dash) 43. 50 air squats x 5. Rest equal amounts as it took to do each 50. 44. 50 air squats, 4 rounds. Rest for 2 minutes between rounds. 45. 50 sit-ups, 400 meter run or sprint or walk. 3 rounds. 46. 5 x 400M sprints (rest is the same time it took you to complete the last 400m sprint) 47. 7 rounds for time: 7 squats, 7 burpees 48. Air squat x 10 push up x 10 sit up x 10 3 rounds for time 49. Air squats x20, Burpees x20, Push-Ups x20 – 3 rounds…for time 50. Bottom to bottom ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)…..tabata squats. 51. Burpee to the push up position, do 10 push

ups, burpee out. 5 rounds. 52. Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc… up to 10, and then come back down to one. 53. Do Tabata Squats with eyes closed. 54. Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds. 55. Handstand 10 seconds jack-knife to vertical jump. 25 reps… 56. Handstand 30 seconds and 10 squats, 8 rounds. 57. Handstand 30 seconds and 20 air squats, 5 rounds. 58. Handstand 30 seconds, to squat hold 30 seconds. 10 rounds. 59. Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800. 60. Handstand hold, 30 seconds, squat hold 30 seconds…10 rounds. 61. Handstand practice, 25 tries at handstands, then a 1 mile run at 80%.

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62. Handstand to Jack-Knife to vertical jump. 30 Reps. 63. Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds. 64. If you cannot do “man’s style” do your pushups from the knees. After that do 100 air squats for time. 65. Invisible Fran…21-15-9 of air squats and push ups for time. 66. Mime 4x 25 sumo deadlift high pulls, make


Box Spotlight Warriorz CrossFit warriorzfitness.com 8835 Sheldon Rd, Ste 110 Elk Grove, CA 1,800 sq ft facility 60 members Opened as a CrossFit affiliate in December of 2010 Owner or Owners Name: Charlie Zamora Charlie is one of the youngest CrossFit affiliate owners in the world at the age of 23. He has never let anything get in the way of his ambition to see people reach top level fitness. He was a four sport athlete in high school and also played two years of college football. Charlie has also competed in two professional MMA fights. Charlie has been a personal trainer for over 5 years, and grew up in the industry of fitness. He managed over 3 globo gyms and was the head trainer of two before the age of 21. Charlie is certified CrossFit Level 1, CrossFit Olympic Lifting, CrossFit Power Lifting, CrossFit Kettelbells, and CrossFit Gymnastics. Football players at the Lance Briggs Nor Cal All Star camp Left to right. Sececa Wallace (browns), myself, Travis Simas (warriorz), Lance Briggs (Bears), Khalil Bell (Bears), Antonio Garay (Chargers), Jerry Azumah (Bears/retired), Nick Roach (Bears), Ogemdi Nwagbuo (Chargers), Rasheed Davis (Bears), Anthony Adams (Bears), Bryan Copeland (UFL-Locomotives), volunteer, Marcus Riley (UFL-Locomotives)


them perfect. Be sure the hips extend before the arms bend! 67. Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods…they should be as brief as possible. 68. Run 1 mile and do 10 push-ups every 1 minute.

85. Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score. 86. Tabata Push-ups. 87. Tabata squats and tabata pushups. 88. Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.

69. Run 1 mile for time.

89. Test yourself on a max set of push ups…tight body chest to the floor…full extension!

70. Run 1 mile with 100 air squats at midpoint, for time.

90. Walk 100 meters on your hands, even if it is 2 meters at a time.

71. Run 1 mile, lunging 30 steps every 1 minute.

91. 10 Rounds for time: Run 100 meters, then 20 air squats

72. Run 1 mile, plus 50 squats-for time. 73. Run 1 mile, stopping every minute to do 20 air squats.

92. 4 Rounds: Hold a handstand for 30 seconds or do 5 handstand push ups, then run 400 meters

74. Run 1 minute, squat 1 minute 5 rounds. 75. Run 200 meters, 50 squats, 3 rounds 76. Run 400 meters, 50 air squats. 4 rounds. 77. Run 400m air squat 30 hand stand 30 seconds 3 rounds for time 78. Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds…….repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds. 79. Spend a total of 3 minutes in a handstand. 80. Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time. 81. Sprint 100 meters, Walk 100 meters, 10 round 82. Sprint 100m 30 squats…8 rounds. 83. Sprint 200m and do 25 push ups, 3 rounds. 84. Sprint 50 meters, 10 push ups. 10 rounds.

Dai Manuel www.daimanuel.com Growing up as an obese teenager, Dai learned firsthand what its like to be “un-healthy”. It’s not a place he enjoyed being and experiencing all the stigmas that come with being obese was traumatic. At age 15 he made a decision to change my lifestyle. And for 18 years, he hasn’t looked back. Dai is the Chief Operating Officer and partner of Fitness Town Inc where he oversees the daily operations of 8 retail stores and 2 commercial divisions. Raised in Bowmanville, Ontario, he now lives with my 2 children and loving wife, Christie, in Vancouver, B.C.


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and ordered a training kit and started taping my knee on a regular basis. The tape did its job in that it gave me some stability. It also promoted proprioceptive nerve activity and helped to re-train the muscles and ligaments around the knee. The edema and swelling went down along with the pain. I was able to start training more consistently and more days per week. With less pain and improved range of motion in my left knee, my WOD times improved along with my overall performance.

Is it the same stuff that I’ve seen on the beach volleyball and tennis players?

You bet. In the last couple of weeks, while watching TV, I’ve seen the tape on beach volley ball players, runners and tennis players. Many of your cyclists and swimmers get taped to support and rehab their injuries. In fact, I doubt there is a professional or Olympic sport that is not starting to utilize this type of kinesiology taping. In conjunction with my patient’s Chiropractic and physical therapy we started supporting them between adjustments with the Spider Tech tape. We found that many of our athletes were able to get back to their sports faster and with less pain when we add kinesiology taping to the treatment protocols.

Why Spider Tech kinesiology tape?

What’s that tape on your knee Doc? I get asked that question a lot. A couple of years ago, I tore up my knee skiing. After a cadaver ACL replacement, I went through the 6-9 months of rehab and still had a lot of swelling around the knee anytime I tried to run two days in a row or if I went dirt bike riding with the family. I joined a CrossFit gym (Resolution CrossFit) and while I really liked the workout and felt like I was getting stronger, the knee was limiting me. One day when I was reading a trade journal, I saw the ad for Spider Tech kinesiology tape

The Spider Tech kinesiology taping is unique in that it has pre-cut applications. This allows the technician to put the same taping on in the same place each time which allows for consistency in treatment. Spider Tech products use Nitto Denko tape from Japan which is the original high quality kinesiology tape. Dr. Teri Wisner is an avid Cross Fitter and works hard to keep up with two teenagers on dirt bikes. She has been practicing Chiropractic for the last 22 years. She owns Wisner’s Chiropractic in Yorba Linda, Ca. She is a certified Spider Tech Therapist. Dr. Wisner utilizes a combination of Chiropractic, Sports Massage, Cold Laser Therapy and Kinesiology Taping to help athletes reduce pain and restore function and mobility. Dr. Teri Wisner 714-779-2318 wisnerschiropractic.com


Challenge Yourself: Do Something Epic! I see so many people just trudging along in the monotony of their daily lives, happy to get up, drink their cup of Joe, eat their muffin, and head off to their jobs; only to trudge home and plop down on the couch in front of the TV. Ugh! Why? Instead of going through the motions like everyone else, why not challenge yourself and do something epic. Do something mentally, physically, and emotionally exhausting, something that will forever change your life and define who you are as a person. Most people think they can’t and they are correct; as long as they think they can’t do something, they will never be able to do it. They think they are too old, too out of shape, or some other excuse that they have convinced themselves is true. When I began exercising I weighed over 300 lbs, I smoked, drank and was an illegal drug user; I was the epitome of self destructive and out of shape. By God’s grace, I escaped that lifestyle and chose to channel my passion into my health and wellness and hopefully to inspire others as well along the way.

A few years ago my wife and I had a crazy idea. We had been running for a couple years and I just mentioned the idea, almost jokingly, that we should run a marathon. Her first response…. “Are you crazy?” Then a few weeks later, while we were running, she said… “Hey, I think we should run that marathon.” So, long story short, we talked to a few people who had ran one to get some advice and began training for the San Antonio Rock n’ Roll Marathon. Little did we know the impact that it would have on our lives. After finishing the marathon people would ask us how was it, or did you win? People don’t understand the significance of those 26.2 miles and that just getting to the finish line is a huge feat. I’m not sure if it was during the run itself or afterwards that I had a bit of an epiphany, a light bulb moment. What was my “light bulb” moment? Everyone should do something that is as challenging as a marathon. What I learned about myself during the training and especially during the marathon itself is something that is a bit hard to put into words. This may sound cheesy, but it taught me that I am capable of anything that I set my mind


to. I am not an athlete, nor have I ever been. I was the asthmatic fat kid growing up that never stepped into a gym or took a P.E. class. But, I set a goal for myself, went after it, and achieved it! And guess what? It has forever changed my life. Will I do another marathon? Well, I have run two marathons so far but, I think it is time to move on to the next challenge, whatever that may be. Perhaps I will run a 50K or a 50 miler, I really enjoy trail running so that is a definite maybe. I will be 40 in about 3 years and I am seriously considering a triathlon. I have never really swam and I don’t own a bike so I figure it would be a great challenge for me to do a triathlon and who knows, maybe I’ll start training for an Ironman. What better way to celebrate my 40th birthday. How awesome would it be for the former fat little asthmatic kid, who never took a P.E. class in his life, to finish something as significant as an Ironman? At this point all I know for sure is this; you need a goal that impacts who you are as a person. You need a challenge that will change your life and open doors to what you never thought were possible. Find something that you don’t think you are capable of and just go after it. You might be surprised what you are truly capable of. Do something epic! Jason Skinner Christian | Beautiful wife & two beautiful kids | Nutrition and fitness fanatic | Runner | Crossfitter | Blogger www.trainingthefatkid.com

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WHAT CROSSFIT’S DONE FOR ME Having done CrossFit for about two months now, rarely missing a day (except rest on Sundays), I can say that CrossFit training is great preparation for the Marines. When I started, I couldn’t do a single pull-up. Today, I did my first set of kipping pull-ups and was oh, so close to a strict pull-up. I have a feeling it’s just around the corner. What has CrossFit done for me? It’s helped me prepare for my big goal: OCS. Confidence: CrossFit pushes you to get outside of your comfort zone. Last week, we did inverted pull-ups, which were a bit intimidating at first. It took a few tries for me to get comfortable with the move, but now I feel much more confident hanging upside down on a bar. Toughness: At my gym, the temperature stays pretty close to the weather outside. In Tennessee, that means training in 90 degree weather some days, which is exactly the conditions a candidate would face at OCS or boot camp. There’s no pampering in CrossFit. I’ve learned to keep going even when conditions are less than ideal.

Strength: I am constantly being pushed to add a little more weight, to try pull-ups without any assistance, to do a few more push ups without resting. Every day, I am building strength, not just the strength to bench press but the strength to do a farmer’s carry or some other functional movement. Inside there are no excuses, no fancy machines, no mirrors, no BS. We run, we jump, we lift and we sweat. We work … hard. There is weight. Lots of weight. You will move it and learn how to move it properly. You will inevitably want to lift more of it. You will want to jump higher. You will want to go faster… …[WOD’s] are always different. You will never beat them. If you work hard, they will never beat you. You will leave it all on the floor feeling completely drained yet exhilarated. - GREG SCHEINMAN Competition: OCS is full of competition, but it’s not every man for himself (or herself). It’s each one of


us trying to do our best and to motivate our fellow candidates to be their best. It’s the same way with CrossFit; there’s always a group of people cheering me on as I try to beat my max-rep push up limit. Commitment: I decided that CrossFit training was the most important part of my day, and that whatever else was going on in life, I at least had to make time for the WOD. There’s no slacking when it comes to training for the Marines. It requires a daily commitment to improving your fitness. The Drawback: Running. CrossFit does not involve enough running to prepare for OCS (unless it combines CrossFit Endurance training). Supplemental runs are necessary, and since running is my weakness (for now), I am trying improve my scores in that area. CrossFit has done so much for me. It has immersed me in an environment of people who care about their fitness and health. It’s not just a bunch of bodybuilders, it’s people who like to get outdoors and DO SOMETHING. It has discouraged me. It has frustrated me. It has made me angry. It has made me

humble. It’s made me stronger, not just in the amount of weight I can deadlift, but as a person. Stephanie Whiting femalemarineofficer.com Stephanie was recently selected to the Marine Corps’ Officer Candidate School in October. She currently trains at CrossFit Brigade in Chattanooga, which has helped prepare her for OCS. She is also a graphic designer and is constantly learning more about web design and development. She hopes to become a competitive CrossFit athlete and is excited to face the challenges of the Marine Corps.

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10 Ways To Be A Better Crossfitter Newbie Edition 1. Leave Your Expectations At The Door

This is not P90X, Yoga or Zumba. This is Crossfit. The path we take to reach physical excellence is unlike the aforementioned activities and expecting otherwise based on past experiences will only serve as an obstacle in your Crossfit journey. Having expectations automatically attaches you to an outcome and if the outcome doesn’t come to fruition, you’ll set yourself up for disappointment. Allow yourself to be open to new ideas, new techniques, new outcomes and various ways of getting there, because Crossfit is anything but conventional.

2. Relinquish All Myths

When we were kids, we got away with the wildest explanations of why things are the way they are, and when people (namely other children) would ask how we knew, we would matter-of-factly reply, “Because my Mom said so.” Well your mother, bless her heart, was told these things by someone else, who was also told these things by someone else. Are you starting to see the pattern? The point I’m trying to make is that you

can’t replace facts and data with what you heard from someone else. There are a TON of misconceptions about Crossfit and fitness in general, and the only way to help set the record straight is by doing your own research & encouraging others to do the same. Be an advocate for knowledge.

3. Keep It Positive

Part of why Crossfit is so appealing is because of the positive, can-do environment. I like to refer to it as the powerful platform of unlimited potential. When we’re struggling with thoughts of self-defeat during a WOD, there’s always someone there to tell us we can do it. This camaraderie can taper off over time if you’re not conscious about the topics you choose to discuss before and after class. So keep it positive. We’re not there to gossip or complain or vent, we’re there to move past all of that.

4. Listen, Listen, Listen

Just like reading an entire instruction manual, there are several benefits to listening to the coach. You may not


understand it all in the beginning (“a burpeewhat?!”), but as you continue to listen (and watch), things will start to make sense. You begin as a sponge and it’s in your advantage to soak up all the knowledge and benefits that are constantly being shared if you pay attention. If you’re genuinely interested, people sense that and will seek to help you out.

5. Remember To Breathe

That’s like telling you to remember to close your eyes before you fall asleep. Duh? It seems so basic, but you’d be surprised at how often we forget to breathe during a warm up and a WOD. I speak from many months of migraines. Just breathe.

6. Staring Is Caring

Shyness is incapable of surviving in a Crossfit environment, so don’t be afraid to stare. More importantly, don’t feel uncomfortable if someone is staring at you. When we stare at someone in Crossfit, it’s usually because we’re admiring their form and / or technique and trying to file it away in the mind’s rolodex for future reference. You can learn a lot by

watching what other people are doing in Crossfit.

7. Quality Over Quantity, Always!

Numbers are a great tool because they represent a goal that we’re all striving to achieve. But it’s important to remember that they’re exactly that: just a tool. Numbers don’t matter if you sacrifice the quality of your form. This not only puts you at risk for injury but it is counter-productive to the strength you’re intending to build. You’ll earn more respect coming up 10 squats short at the end of a WOD because your rock star form slowed you down, then half-assing them just to make time.

8. Be Someone’s Cheerleader

So you’ve finished your WOD and you’re torn between laying on the ground panting in exhaustion, socializing with fellow finishers or rooting on some of your team mates who are really, really close to finishing their WOD. If you can muster up the energy to push through the tail end of a WOD, then you can muster up the energy for one more minute to whip out your proverbial pom-poms. Cheering can sometimes be the


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difference between someone indulging in defeat or reigning victoriously over a WOD, Helen Medina-style (when she owned “Death By Squats”). And when the time comes when you find yourself stuck on a WOD when everyone else is finished, you’ll be amazed at how many of them will step up to the plate to cheer for you. Pay it forward.

9. Keep Going To Crossfit, Even When It Hurts

Much like dogs, when we’re injured, we tend to “den” (find a safe and secure place, often our homes) until we feel better. The problem with this in regards to Crossfit is that sometimes what we think will take days to heal, can actually be relieved within one hour or less of guided mobility. When I had lower back issues, I was shown a technique on a foam roller to relieve the pain and it went away almost immediately. Sometimes we also discover that it’s not an injury at all, just a pull or soreness. And often times, that soreness becomes irrelevant within the first few rounds of a warm up. So no matter what kind of discomfort you’re feeling, keep showing up for Crossfit and let your coach know right away so he or she can evaluate what’s needed to make you feel better.

10. Make Peace With “Last Place”

It’s just a figment of your imagination. The only person you’re truly competing against is yourself and it’s important to remember that to get where you’re supposed to be going, you have to start somewhere. Without dark, we cannot know light. Contrast is a beautiful thing. Enjoy the journey. Rebecca Ann Dreiling rebeccathered.wordpress.com

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Rebecca is a 26-year-old Executive Admin Assistant by day and a Crossfitter by night at Crossfit 310. She lives just steps from the shore in Hermosa Beach, CA. In addition to writing, Crossfit and writing about Crossfit, she enjoys photography, wine and traveling; she lived in Beijing, China for the entirety of 2008!


HOW TO GET A BETTER RACK

The rack position is the source of much pain and frustration for many athletes. The inability to get into a good rack position affects your ability to effectively press, push-press, or jerk a barbell overhead. You’ll also be far less effective in your front squats and, of course, your cleans. This is usually caused by some tight muscles throughout your upper body such as the latissimus dorsi, teres major, posterior deltoid, and triceps. The wrist flexors are also a common culprit. I highly recommend reading Kelly Starrett’s articles on stretching the lats and triceps. Also, read Greg Everett’s “Olympic Weightlifting: A Complete Guide for Athletes & Coaches” for some good ideas on how to stretch the wrists, or just ask a coach who has read these. Today, our focus will be on the teres major and posterior deltoid. Don’t get too caught up in the anatomy as our primary focus is to mobilize the restricted range of motion. Here’s a stretch that’s sure to improve your rack position. 1. Start with a length of PVC pipe, grip it in your left hand with your thumb pointed downward.


2. The PVC should rest on the outside of your left arm, grip the lower portion with your right hand. 3. Keep your left elbow pointed forward as if you were in a rack position. Keep your shoulder back and down. 4. Using the back of your left arm as a pivot, pull the PVC pipe up with your right hand to externally rotate your upper arm. 5. You should feel a stretch in the back of your shoulder and/or the back of your armpit. Once you are in a stretched position, implement contract-relax techniques to make this stretch even more effective. Contract for 5 seconds by internally rotating your left arm as if you were arm wrestling. Relax for 10 seconds but keep tension by continuing to apply tension with your right arm. Five cycles of 5 seconds on and 10 seconds off is the standard prescription. Don’t forget to switch sides and stretch your right side as well. Trust me, you don’t want a lopsided rack. In addition to this stretch and the few I mentioned earlier, make sure you are also working towards increasing your mobility in your thoracic spine. T-spine mobility is also essential to a pain-free rack position, read more in my previous post here. Still not sure how to perform this stretch? Simply ask one of your coaches. Calvin Sun crossfitinvictus.com Calvin holds a Level 2 CrossFit Certification and several specialty certifications from CrossFit. He also holds certifications through the American College of Sports Medicine, International Sports Sciences Association, and is currently completing his OPT Coaching Certification Program and his bachelor’s degree in kinesiology with an emphasis in pre-physical therapy at San Diego State University.


The 9-11 Throwdown

A year into my little part of the CrossFit world and a few weeks before the 9-11 throw down I have to sit back and ask myself is it all worth it, the countless shirts from different boxes, the shoe collection that rivals my wife's, rearranging my day to fit in a extra training session or rummaging the now hallowed halls of the CrossFit Journal for hours on end. You better believe that it is. Because this is more than my sport more than my passion this is my community, our community that can not be rivaled by another gathering of individuals in the world. It all starts and ends with heart, not the heart it takes for you to push through that Saturday morning Fran but the heart that fuels the compassion that you have always had CrossFit has just helped you uncover it.

could not, it was the support and encouragement of this new family.

As I began my second deployment a year ago I started CrossFit because I was out to prove that it was useless and I was tired of hearing about it and like so many of you reading this I am happy to say I was wrong. Yet that is not what kept me involved in the sport, it wasn’t that at 27 after 5 years in the infantry I was able to finally max my Physical Fitness Test or feel better about the safety of my men on a patrol knowing that I now was training myself physically for what the army

In comes the vast CrossFit world that we call home. As I met more people within the community the support continued to grow and manifested itself in ways one never thought possible. I began receiving shirts from boxes as a token of gratitude, chalk from a box (Greer you might never know how clutch that was in the 130 degree heat) and as I continued to fight for time to get in a WOD on make shift equipment I never once thought of giving up on this sport because I knew back

As I began to communicate with the local box in my wife’s hometown I began to see first hand that the support for the military within this family is second to none. As I built friendships via e-mail and social networking based on WOD times and virtual coaching, people I had never met became my biggest supporters. They didn’t do this because they would get anything in return they did this because that is the type of community the founding members have fostered. A place where politics don’t matter, but rather a place that all that people care about is the next way they can change a life.


stateside there were people of every age embracing the suck everyday in my honor. I have no issue in generalizing and saying that my words do not do justice to the way that we as military personnel feel towards this amazing family every time we see another FGB go down or a tear inducing HERO WOD make its way onto the white board!!! Name me one place in the world where people are more concerned with honoring the legacy of a fallen soldier they have never met, than own personal glory. There is a ongoing joke with my biggest supporter my wife…..”Jeremy have you ever met half the people you are friends with on Facebook”….my response, of course I have they CrossFit babe that is all I need to know. That is what I love about this community this family. I have become good friends with people I might never meet in person simply based on our love for CrossFit, as I am sure many of you reading this can relate. A Perfect example is the turnout and response I have seen since organizing the 9-11 Throw Down a little over a month and a half ago, the pride I have from knowing so many people care truly manifest the spirit of the CrossFit community in a tangible form.

I will never be able to fully show my gratitude to the people of CrossFit Greer who have given me a box to call home since the beginning on this CrossFit journey and the amazing individuals I have met along the way and will continue to meet as I continue to carve out my spot in this family. Next time you walk into your box I want you to do 25 burpees as a way to pat yourself on the back for being such great human beings, lovers of freedom and just great everyday grinders. Thank you to each and every one of you who wake up everyday and think about a soldier and their family because you are the reason that we do what we do, and we are damn proud to serve you!! Jeremy Boeh CrossFit Greer 9-11throwdown.com Jeremy is 27 years old and has been CrossFitting since 2010. He is in the United States Army Infantry and has deployed twice in support of OIF. Jeremy recently became CrossFit level 1 certified.

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Corps Fitness Hero Week

To Honor & Remember the Fallen Soldiers For many CrossFit athletes, the culmination of a year’s worth of work comes to a grand finale at the annual CrossFit Games. For Corps Fitness/ CrossFit Berks athletes, the finish line is Hero Week. The real kicker? This occurs twice a year. Hero Week is not about which athlete is the fittest. In fact, it is not a competition at all. It’s much bigger than that.

we challenge CFers, first and foremost, to honor the memory of fallen soldiers and to complete a [Hero] WOD-a-day.” Hero Week allows the athletes to be a part of something bigger than themselves, by taking on some of the most grueling workouts in CrossFit programming and reflecting on the sacrifice of the fallen soldiers.

Conceived and implemented into Corps Fitness/ CrossFit Berks programming by Matt DiCintio in 2008, Hero Week is 7 days of 7 Hero WODs. Matt says, “Hero Week is why we train. Twice a year, for 1 week we put all the training to the test. For 7 days,

The weeklong theme of Hero Week is “Do Something Special,” a simple yet profound reminder to the athletes to step outside of their comfort zones and defeat their perceived limitations. The workouts are not timed, but all those participating push the envelope of their fitness levels from start to finish; whether by lifting heavier, wearing weighted vests, or completing extra repetitions with the last of the athletes for added motivation to finish strong and fast. In this fashion, Corps Fitness has become an even stronger community. Matt DiCintio says, “Hero Week helps build better citizens as we take the sacrifice of these heroes into our own lives; it builds a better CrossFit by making this collective rallying point a singular goal: survive the week.”


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The idea of Hero Week was inspired by a number of factors. First, Corps Fitness/ CrossFit Berks owner, Chris Kaag, a former Marine Sergeant, has been training the members of Corps Fitness with militarystyle circuits and teaching the core values he learned in the Marine Corps, which fostered and supported the members’ natural reverence toward our troops and the sacrifices they give for our nation. Similarly, CrossFit’s prominent connection with and honor for the military and fallen soldiers through Hero WODs and Operation Phoenix served as additional motivation. Lastly, CrossFit was just beginning to be implemented into training days at Corps Fitness, and Hero Week served as a great tool to expose the members to the CrossFit methodology. Hero Week is something the Corps Fitness community looks forward to, and Melissa Hazlett, who has completed every Hero Week since 2008, says, “With Hero Week, we all know what’s coming...we all know how it feels...and we all know what it’s for...so we all buckle down, and do what is necessary to represent in these workouts in the best way possible...and that is a major difference for me from regular workouts to Hero Week. To put myself through all of that, and go heavier, run faster, withstand bloodied hands, shuffle along with severe muscle soreness in every ounce of my body, is the “something” that I can do to honor those who’ve fallen.” Hero Week 2011, August 15-21, was different, special, and even, therapeutic. On June 29, 2011, Corps Fitness lost one of their own. Deputy Sheriff and Army War Veteran Kyle Pagerly was shot and killed in the line of duty while serving an arrest warrant. A core member of the Corps Fitness community and family, Kyle demonstrated what it meant to be a true hero. A humble leader, he was always the first to complete a WOD, the first to put on a weight vest, the first person to finish a run or repetitions with the last finishers,

and an inspiration to all those who came in contact with him. Hero Week was a way for the Corps Fitness community to come together not only honor the fallen soldiers but also to honor one of their own by pushing their bodies and minds beyond their limits. Before the tragedy of Kyle’s death occurred, Corps Fitness had teamed up with the Keystone Wounded Warrior Project with plans of Marines sharing stories of the fallen to whom they were close, taking on the week of WODs and conducting an AMRAP donation WOD for their foundation. Meredith Groff, who has also completed every Hero Week since 2008, says, “Having the Marines at each workout was incredibly awesome! To be able to workout side-by-side with them, to show them we care, we love, and we will never forget....in such a different way than others have expressed.” An incredible turnout of 70+ people showed up for the donation WOD, a dollar-a-round 30-minute AMRAP in which over $1500 was raised and donated to the Keystone Wounded Warrior Project. Hero Week is more than a week of difficult workouts. Hero Week offers an unrivaled exercise experience and a time for reflection and honor of those who have given the ultimate sacrifice for our freedom. Picture Credits to Matt Dicintio & Eric Kaag. For more pictures of Corps Fitness/ CrossFit Berks Hero Week Samantha Scaffidi www.corpsfitness.net Sam is a CrossFit Level 1 Instructor at Corps Fitness/ CrossFit Berks and CrossFit Arenal and student at Towson University pursuing B.S. in Exercise Science.


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WOD Talk Magazine - September - Issue 3