The November 2007 CrossFit Journal issue (#63) is out.
Rob Miller, "Zone on the Rocks: Fueling Performance" – If eating within the parameters of the Zone can be done on a vertical camping trip up the side of a cliff with no cupboard, fridge, or grocery store, than surely it can be done within the convenience of your day-to-day life. Perhaps it could convince you to try it for two weeks.
Becca Borawski, "Jiu-Jitsu Journey: How Valerie Worthington Found CrossFit and Won the Gold Medal" – Becca Borawski chronicles the journey of grappler Valerie Worthington as she traveled across the country in search of jiu-jitsu training, stumbled across CrossFit in Los Angeles, and went on to win gold in her weight class at the 2007 Grappling World Championships in Turkey.
Tony Leyland, "Spine Mechanics for Lifters" – Professor Leyland gets into the nuts and bolts of what happens in the lower spine when you lift weights. A little bit of anatomy, a little bit of the physics of force transmission, and some computer-modeled comparisons of deadlifts done with both extended and flexed lumbar spine add up to a lot of useful information about why form matters.
Mark Rippetoe, "Be Alive. Be Very Alive." – Rip tears into the watered-down version of "wellness" that the Establishment propounds as the standard for fitness and health in the U.S. In a lively discussion of how serious work in the gym carries over into other important parts of life, he argues that " physically—and mentally—difficult tasks are normal and natural to our existence; they have been since the inception; and this is the reason they make us healthier."
Greg Glassman, "Nutrition Lecture: Part 2, Optimizing Performance" (Video Article) – Part 2 of Coach Glassman's discussion of nutrition (with a cameo appearance by badass CrossFitter Eddie Lugo) addresses the refined dietary needs of the athlete and what's required to optimize your performance. If you want elite physical output, you must be precise about your intake: "There's a 1:1 correspondence between elite CrossFit performance and accuracy and precision in your consumption."
Brian MacKenzie, "The New World Order for Endurance Training" – Ultra endurance athlete and trainer Brian MacKenzie talks about his approach to training for long-distance work and how CrossFit changed his approach, improved his performance and health, and altered his coaching protocols.
Tyler Hass, "Training the Front Lever on Rings" – Ring training guy Tyler Hass has written what just may be the best article we've seen on training up to a front lever on the rings, a challenging but attainable goal for many non-gymnasts. He offers a multifaceted approach to building the required strength and technique, giving thorough progressions that rely on leverage, range of motion, and momentum, respectively.
Pat Sherwood, "Beyond the Garage Gym: Starting or Expanding a CrossFit Affiliate" – "It happens to every affiliate after a while: they run out of square footage." It's a good problem, but not always easy to navigate. CrossFit Virginia Beach co-owner Pat Sherwood provides a lot of helpful tips and some personal anecdotes from his own experiences.
Mark Rippetoe, "Back Squat Geometry, Part 1 (Video Article)" – Proper lifting mechanics are about understanding the relevant bits of human skeletal anatomy and principles of force and physics. These are what determine the most efficient, strongest, and mechanically sound body positions for all the lifts and these are what we, as lifters and trainers, need to learn to recognize and analyze. In this video article, he explains the skeletal geometry that is the basis for the back squat.
Jeff Glassman, "Science and the Rest Day Discussions (Video Article)" – Retired engineer, scientist, and frequent CrossFit.com rest-day discussion participant Jeff Glassman talks with Tony Budding about argument, logic, science, and his reasons for engaging in the rest-day discussions.
Michael Rutherford, "Dr. Tabata and the Dumbbell" – Coach Rut offers up his template for a set of Tabata sequences with dumbbells that makes up a very effective CrossFit interval workout.