The March 2008 CrossFit Journal issue (#67) is out.
Robert Ord, "Pre-SOF Training, Part 4: 'Water' " - The fourth article in our series describes the "Water" phase of US Tactical CrossFit's program for building the physical and mental fundamentals that prospective special operations forces recruits will need to make it in SOF training.
Nicole Carroll, "Nutrition: The Teeter-Totter" (Video Article) - The simple CrossFit nutrition prescription-"Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar"-will deliver you from metabolic derangement (i.e., hyperinsulinemia, Syndrome X, etc.) and keep you generally well. It's all about balancing your body's internal teeter-totter, where the interdependent levels of "good" and "bad" hormones pivot on the food you take in. For maximal output and truly elite fitness, however, you need to be more precise than that. In this lecture excerpt, Nicole Carroll makes the case for why.
Greg Glassman, "Technique, Part 2: Q & A" (Video Article) - This month's Glassman video captures some of the key points from the question and answer session following the lecture excerpted in last month's Technique video. Here, Coach Glassman elaborates on a number of questions that get at some of the finer details of the relationships between technique, intensity, functional movement, and performance that he raised earlier.
Mark Eaton, "Good Coach, Bad Coach" - A brief collection of some elementary wisdom from the common body of knowledge on coaching, to serve as an opportunity for personal reflection on how we behave as coaches and trainers. These tidbits were originally assembled for coaches of adolescents, but they apply just as well to coaches and trainers of all ages and levels of clients, athletes, and teams.
Doug Chapman, "Mobility in Design: A Portable Pull-Up Structure" - What if you could have pull-up bars that are sturdy, allow full kipping pull-ups, and accommodate a large of people at once-and can be moved wherever you need them, including outdoors, with a minimum of fuss and muss? Well, it's not just a pipe dream. The folks at CrossFit Ann Arbor/Hyperfit USA have exactly that and explain how you can have it too.
Tony Leyland, "Good Hormones, Bad Hormones: The Energy Balance Equation" - Gary Taubes's fine new book Good Calories, Bad Calories is dedicated to demonstrating that nutrition for good health and weight control "is not just about the calories, Stupid." In this fine analysis, Leyland shows that the same is true, if under-recognized, on the opposite side of the energy-in/energy-out equation. When it comes to exercise, like diet, the important thing is not just quantity; what matters most is not simply how many calories you expend, but how you do so.
Becca Borawski, "Getting Started in Brazilian Jiu-Jitsu" - Becca frequently fields questions from CrossFitters about how to get started in Brazilian jiu-jitsu (or any martial art). So she's pulled together a panel of successful jiu-jitsu players/MMA fighters to address some of the common questions about how to find a school and instructor, what to expect, how to prepare, how to combine martial arts with strength and conditioning training, and how to get better.
Tyler Hass, "Scaling Down CrossFit Workouts with Rings" - Tyler Hass, who is dedicated to bringing the benefits of basic ring training to non-gymnasts, presents a number of ways to modify CrossFit workouts to make them more accessible for beginners, or to help intermediate CrossFitters develop their ring skills in preparation for somewhat more advanced moves, or just to make more travel-friendly workouts.
Mike Burgener, "Pat's Oly Workout: Snatch" (Video Article) - After working on his own for a few months, Pat, the subject of the last two months' video articles on the fundamentals of the snatch, visits Mike Burgener for a coaching session on heavier snatches and tries for a new PR. It's an informative fly-on-the-wall look into an experienced coach's real-life session with a relatively new lifter.
Special Section: "On the Safety and Efficacy of Overhead Lifting" - This month, we bring together folks from a variety of disciplines to respond to the oft-heard conjecture that lifting overhead is inherently dangerous-i.e., that it is destructive of the shoulder. The central essay is a collaboration by expert lifting coach Mark Rippetoe, exercise physiologist (and lifter and coach) Lon Kilgore, and Ph.D. physical therapist (and lifter and coach) Kelly Starrett that debunks the standard myths. Their information is backed up by brief testimonials from sport physiotherapist Daniel Crumback and orthopedic surgeon (and strongman) Paul Benfanti. The next time you hear some "expert" tell you "overhead pressing is bad for the shoulders," you can just file that in the same dustbin as "deep squats are bad for the knees."
Tony Budding, "Media Tips #1, Light Positioning and Capture Settings" (Video Article) - In the first of a series of practical instructional video articles on the difficult task of taking good, clear action photos and video in workout contexts, CrossFit Media Director Tony Budding gives hands-on explanations of some basics of the art of capturing light on "film" (or, rather, the digital equivalent).
Chris Spealler, "Speal on Wrestling: Stance, Shot, and Handfighting" - Wrestling helps practitioners develop an amazing work ethic, solid body awareness, good strength to weight ratios, and the ability to transfer their skills into other athletic arenas. In the first of a regular CFJ series of articles on the wrestling, CrossFitter and wrestler Chris Spealler introduces some of the most basic skills that wrestlers require: the stance, the shot for a takedown, and handfighting.