The October 2007 CrossFit Journal issue (#62) is out.
Phil Savage, "Bucket Circles" - Gymnastics coach Phil Savage explains how to use a simple bucket-and-rope contraption to allow the Rest of Us to train like gymnasts. Working the ability to perform circles on the floor (as male gymnasts do in competition on the pommel horse) with the feet supported and rotating around the body provides excellent strength and coordination work that carries over to all sorts of endeavors.
Mark Rippetoe, "Bad Form" - So, what's really so bad about bad form? Why should we care so all-fired much? As you might imagine, Rip has a thing or two to say on the topic. With a few digressions into the supernatural to boot.
Jeff Martone, "The Kettlebell Press" - Pressing weight overhead has been one of the classic tests of strength for centuries. Martone focuses on the kettlebell in particular, but, regardless of the implement used, the tips and techniques he offers will increase your strength and safety while pressing your implement of choice. The difference is in the details.
Tony Blauer, Video Article: "Combatives Fitness, Part 2: The Workout" - Combatives and self-defense expert Tony Blauer presents part 2 of the scenario-based conditioning lecture and demo that we left off with in the August issue. In part 1 he talked about adapting some of the basic functional movements we're all familiar with to the tactical environment to create a warm-up designed with defensive training in mind. This month, Blauer presents a fuller scenario-based workout for training the mind and body for "functional fighting fitness."
Greg Glassman, Video Article: "Better Movements: The Jerk and Kipping Pull-Up" - In this lecture from a recent CrossFit certification seminar, Greg Glassman looks at the differences among the shoulder press, push press, and push jerk and compares them to the differences between strict and kipping pull-ups. The advantage of the "better" movements (jerk and kipping pull-up), he explains, lies in the power they express. They are consistently farther along the almost every continuum that matters: athleticism, power, intensity, skill, and utility.
Greg Glassman, Video Article: "Nutrition Lecture, Part 1: Avoiding Disease" - In this first of a two-part lecture excerpt, Coach Glassman explores some of the science behind nutrition and the body, particularly the role of insulin in health and disease. "Syndrome X," the "deadly quartet" (obesity, glucose intolerance, high blood pressure, high triglycerides), and coronary heart disease, he claims, are largely avoidable through dietary means.
Lon Kilgore, "Specifically Speaking" - We know that a certain amount of specificity in training is useful, and that the body adapts in ways that are specific to the kinds of demands we impose on it (one of the reasons CrossFit is so committed to variety). But specificity frequently gets carried too far and taken to the point of being wrong, Prof. Kilgore argues. So, how much specificity is useful, and in what contexts?
Mike Burgener, with Tony Budding, "Fixing Loopy Lifts" - Coach B and Tony B take on a common problem in Olympic lifting-especially for folks who typically do only sub-maximal lifts-namely, slow loopy movement. This is not an efficient way to lift, and it creates a bad habit that is hard to break when speed and aggression are needed most. Four online videos give clear demonstrations of the loopy movement vs. good, tight lifts, as well as the supplementary exercises they recommend to help remedy the problem.
Becca Borawski, "Striking from Side Control" - One of the benefits of strong wrestling abilities in mixed martial arts is being able to achieve good ground positioning on an opponent. From a good position, a fighter can capitalize on his ability to minimize an opponent's movement and his own ability to land strikes. This month, Borawski describes two on-the-ground striking techniques executed from side control, with step-by-step photos featuring professional MMA fighter Traver Boehm.
Tony Leyland, "Variable Resistance: Nature or Design?" - Prof. Leyland explains the logic behind variable resistance machines, explores the role variable resistance plays in resistance training of all types, and expounds on his reasons for eschewing the machines.
Michael Rutherford, "Large-Group Workout Solution 2: Snatches and Squats" - Coach Rut brings us another simple but effective and adaptable dumbbell-based workout suitable for large-group scenarios.
Buddy Lee, "Jump Rope Basics, Part 1: Preparation" - The first of a series of articles by jump rope guru Buddy Lee lays the groundwork of solid basics for successful jump rope training. Jumping rope may not be rocket science exactly, but starting off on the right foot, as it were, makes all the difference. Lee walks us through the fundamentals, from rope selection and training environment to progressions to teach you the two most basic jump steps that all future fancy footwork will be based on.