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Category: Exercises

Posted on June 11, 2008 in Exercises


db_bear 246x343.png


While standing in a grocery store line the other day, I picked up one of the popular mainstream men's fitness publications. (I confess.) They are all the same. The models are topless, lean, and tan. Their makeup jobs take longer than those of all the girls I like, and their teeth are bigger and whiter than Mr. Ed's. To my utter amazement, though, the models in this particular issue were performing functional dumbbell movements (in this case the dumbbell snatch)! Not a biceps curl in sight! I would like to think the CrossFit Journal and this column are partly responsible.

Mainstream or not, this month's installment of the "Dumbbell Coach" column will focus on a challenge from my DVD Dumbbell Moves, Vol. 2. The dumbbell Bear is a unique complex that combines three of the most productive weight-lifting movements in a smoker of a task-priority workout.

History

I learned of the barbell version of the Bear in 2003. That version included a power clean, front squat, push press, and back squat in succession. The push press to back squat transition was difficult. The back squat toMy dumbbell version of the Bear consists of deadlifts, hang power cleans, and front squat / push presses (thrusters).

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Posted on March 20, 2008 in Exercises

overhead

This month we respond to the oft-heard conjecture that lifting overhead is inherently dangerous--i.e., that it is destructive of the shoulder. Conjecture, by definition, is required neither to comport with fact nor to offer testable proposition, and, as such, it is a ready vehicle for those limited in the skills, focus, or desire required to give thoughtful examination on any topic. (See "Conjecture, Hypothesis, Theory, Law" in CrossFit Journal 64, December 2007.) "Squatting is bad for the knees," "lying down after a workout is dangerous to the heart," "swimming shortly after eating causes drowning," and "overhead lifts are bad for the shoulders" are all conjectures unsupported by data, untested by experimentation, and at odds with fact, yet each has at one time or another been offered as "common knowledge" in athletic communities.

Additionally, proving the non-existence of anything is fraught with logical difficulty. If you claim to be in possession of a unicorn, for example, by what process am I to prove the falsity of your claim? The point is that the burden of proof for conjecture lies with those who offer it, not those who are witness to it. No response ought to be required of conjecture until it is supported by data and experimentation--that is, until it is presented as a hypothesis and subsequently elevated by experimentation and data to become a theory. This is a simple protocol of rhetoric required by logic and practicality.


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Posted on January 14, 2008 in Exercises

dbpress

When assessing the most functional of upper body movements, it is tough to argue against the efficacy of vertical pressing movements (a.k.a. overhead pressing). Those individuals who labor for a living routinely take items and place (press) them over the head onto something else. If you work around your home you’re often placed in a position of extending the arms above the head to retrieve or replace a needed item. If you participate in outdoor activities, the roof of the car often may carry equipment such as a bike, canoe, or kayak. Therefore, I officially rank vertical pressing as my number one choice for upper-body strengthening movements.

Dumbbells are the perfect tool for vertical pressing for a number of reasons. They are well suited to the anatomy of the shoulder, allowing the glenohumeral joint to follow a natural path as the weight is pressed.

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Posted on October 28, 2007 in Exercises | Kettlebells | Sports Applications

swingkip

The most strident objectors to the kipping pull-up advocated by CrossFit have been the kettlebell swingers. They despise our "sloppy" pullups. Other communities have been confused by kipping but are ultimately receptive to it after an explanation of our reasons. The reaction of the Kettlebell community has been to call us a cult.

I know how much they love swinging kettlebells, so here is my attempt to show that their flavor of Kool-Aid is really not that different from ours. The trajectories of the kettlebell swing, snatch, and clean are eerily similar to the trajectory of a kipping pull-up. Both use horizontal displacement to generate momentum along an arc that ultimately produces vertical displacement. In simpler terms, the backswing adds power to the movement. My grandpa had a good term for this motor recruitment pattern. He called it "the old heaveho."

Dragon Door's brochure claims, "Amazingly, the Russian kettlebell will make you good at many things you have not practiced. Gireviks report on our Strength Forum that they run faster, bend sixty-penny nails, bench or deadlift heavier, etc., just from lifting kettlebells. The only time they see the barbell, a nail, or running shoes is during the test!"

I put emphasis on the heavier deadlifts because it goes to show that the ballistic loading of kettlebell swings can improve your limit strength. If you look at Dragon Door's testimonial page, you will find no less than eight happy customers who report new personal records on the deadlift following a period of nothing but kettlebell work.

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Posted on October 14, 2007 in Exercises | Powerlifting

olddl

The deadlift is unrivaled in its simplicity and impact while unique in its capacity for increasing head to toe strength.

Regardless of whether your fitness goals are to "rev up" your metabolism, increase strength or lean body mass, decrease body fat, rehabilitate your back, improve athletic performance, or maintain functional independence as a senior, the deadlift is a marked shortcut to that end.

To the detriment of millions, the deadlift is infrequently used and seldom seen either by most of the exercising public and/or, believe it or not, by athletes.

It might be that the deadlift' name has scared away the masses; its older name, "the healthlift," was a better choice for this perfect movement.

In its most advanced application the deadlift is prerequisite to, and a component of, "the world’s fastest lift," the snatch, and "the world’s most powerful lift," the clean; but it is also, quite simply, no more than the safe and sound approach by which any object should be lifted from the ground.

The deadlift, being no more than picking a thing off the ground, keeps company with standing, running, jumping, and throwing for functionality but imparts quick and prominent athletic advantage like no other exercise.

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Posted on September 19, 2007 in Exercises

wallball

Much is currently being made of "functional exercise." A Google search returned 950,000 hits for "functional exercise." Even a cursory review of the Internet sites featuring “functional exercise” would seem to support the notion that functional exercise is something done on/with Swiss Balls and rubber bands.

Physical therapists define functional exercise as exercise in multiple planes using multiple joints. Legendary seminarist Paul Chek has his own definition, but much of what is termed functional exercise seems to be specialized exercises closely linked to rehabilitation and physical therapy.

Where functional exercise is touted for athletic training it seems to be largely about "core" training – lots of Swiss ball and trunk work. While surely of some value, this is not the functionality that CrossFit is pursuing and it is our contention that the benefits of functional movements, as we’ll define them, exceed the orthopedic and neurological advantages generally cited by advocates of "functionality."

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Posted on September 5, 2007 in Exercises

cillkips


Every manner of pull-up has its diehard fans. Wide and narrow grip, single and double suspension points, wide handle, rotating bar, slow, and behind the head all have their staunch supporters.

The default CrossFit pull-up, however - a violent, kipping, "anyhow" pull-up - has few supporters even among pull-up connoisseurs. Ours has always been the "cheating" pull-up.

Kipping comes in a myriad of styles, and each athlete has a signature kip, but in its most elegant form the kip is a transference of movement first generated in the horizontal plane, where it comes cheap and easy, to the vertical plane, where momentum and a perfectly timed pull from the back launch the athlete forcefully upward.

This "cheat" derives from a powerful and athletic reversal of hip direction – like that of the clean and the snatch – and expands the primary movers from just the back and arms down through the torso and hip to include the power zone. Far from being a cheat, kipping is a gateway skill with functional utility on the rings, parallel bars, high bar, and floor (the quickest way to get to your feet). Where most athletic communities avoid the kip, we go to great lengths to teach and learn it.

This entire article is available in the CrossFit Store.


Posted on August 19, 2007 in Exercises

ghdsit

We have four glute-ham developers (GHDs) at CrossFit Santa Cruz. We use them for back extensions and sit-ups. This month we explore the glute-ham developer sit-up, once more commonly referred to as a "roman chair sit-up."

The GHD sit-up was once a gym staple. In the gym today only rarely will someone be found doing other than back extensions on the GHD. In no small measure the decline of the GHD or roman chair sit-up coincided with the advent of the crunch. The crunch came to fashion on warnings and claims in popular media of the traditional sit-up’s destructive impact on the back.

It was argued that the GHD style sit-up's primary movers were the hip flexors and not the abs and consequently this sit-up, and sit-ups like it, were actually not good abdominal exercises. It was further argued that recruiting the hip flexors to lift the torso was destructive to the lumbar spine.

This entire article is available in the CrossFit Store.

Posted on August 12, 2007 in Exercises

clean

The King of All Exercises
Were it not for the snatch, the clean would have but laughable challenges to the title "King of All Exercises." Oddly, we start our examination of the clean with mention of the snatch, as many of the superlatives attributed to the clean apply equally to the snatch. Clearing the air early with admission of the snatch's peer status, we can speak more freely of the clean's unrivaled qualities and need not repeatedly suggest the snatch’s possible exception to the clean's peerless qualities.

Mechanics
The clean is a pure bit of functionality. The clean is simply pulling a load from the ground to the shoulders where frequently the object is being readied for lifting overhead. With the clean we take ourselves from standing over an object pulling it, to under it and supporting. (Compare this to the muscle-up where we take ourselves from under an object to supporting ourselves over it.)

In its finest expression the clean is a process by which the hips and legs launch a weight upward from the ground to about bellybutton height and then retreat under the weight with blinding speed to catch it before it has had the time to become a runaway train.

This entire article is available in the CrossFit Store.


Posted on August 6, 2007 in Exercises

odd lifts

There are movements that will never make it to your local gym and they include some of the best exercises ever known. There is a collection of them known as "the odd lifts." It would be foolish to ignore these lifts. It would be even more foolish to approach them with other than extreme caution.

There are competitions with the odd lifts and they have an association - the United States All-Round Weightlifting Association (USAWA) The USAWA's web site covers the rules of the competitions and lifts.

We review the odd lifts with a mix of humor and awe. The humor is a juvenile humor because it finds its roots in the discomfort and injury of others – like kids' cartoons. Imagine the damage you could do with the Roman chair bench press alone. Or, how about the two-man clean and jerk?

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Posted on July 19, 2007 in Exercises

pushups

The push-up, long a favorite among junior high school P.E. teachers and Marine Corps drill instructors, is for many, more closely associated with punishment than anything else. Though common to group exercise programs, its use in serious strength and conditioning regimens is infrequent. These days, the push-up, like the jumping jack, tends to be relegated to outdoor programs where the number of exercisers and lack of equipment make it a staple due to necessity.

In an earlier time the push-up was largely regarded as a measure of a man’s strength and fitness. In more modern times much of this reputation has been passed on to the bench press, but the push-up's passing misses the great opportunity to master a gateway movement to one of the most developmental progressions in all of fitness.

The push-up is more a family of movements than a single exercise. In fact, it is a progression that starts from the horizontal, which is the classic "P.E. push-up" and then, through gradually, incrementally, elevating the feet from the floor to a point where the athlete is eventually in a handstand, becomes the handstand push-up.

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Posted on July 10, 2007 in Exercises

calisthenics

Conditioning and Mobility with No Equipment

Be creative in your application of these movements. Practice them, and incorporate them into workouts. They are an excellent as part of an active warm-up, done in isolation for strength development, or built into metabolic conditioning routines. Specific programming and repetition schemes will vary depending on the fitness levels and goals of trainees.

Push-ups
Push-ups can range in difficulty from very easy to so difficult that few people can do them. Adjusting the difficulty level is simply a matter of changing hand placement and body level to alter leverage and load. Keeping the body upright and the hands in line with the shoulders scales the push-up for people who are just beginning their fitness journey. Placing the feet high and moving the hands lower, toward the hips, increases the loads dramatically and can challenge world-class athletes.

Decline push-up
To do push-ups with little or no resistance, start in a standing position, arms-length from a wall. Extend the arms in front of you at shoulder height to place your hands on the wall slightly wider than shoulder-width.

This entire article is available in the CrossFit Store.

Posted on July 8, 2007 in Exercises

suitcase

The health lift, known more commonly as the deadlift, is the most basic of essential movements. If an athlete were to do little more than deadlift they would most certainly stay very functional and possesses good strength. I view the deadlift as a sign of vitality and independence. The simple task of squatting to the deck and picking up an implement represents baseline functionality. When someone can no longer squat and pick up their belongings, their independence is gone.

Deadlifting is traditionally executed straight on; facing the bar/dumbbell/dog food/landscape mulch, but deadlifting an object at the side is a different and equally useful skill. It can involve just about any object with a handle. Those living in rural areas or raised on a farm are accustomed to picking up their stuff and moving by foot to the destination.

Suitcase deadlifting with two objects allows for greater overall load and trains the grip and shoulder girdle stabilizers simultaneously. However, suitcase deadlifting is actually easier to manage with two objects, assuming the loads are reasonable, than with one. The counterbalancing of the loads reduces the stabilization requirements. This is why my suitcase deadlift workouts generally involve one dumbbell.

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Posted on June 26, 2007 in Exercises

dblunge

In last month's dumbbell article, we explored the effects of different loading positions for the bilateral squat. As I mentioned there, squats are a must for anyone seeking functional fitness. While squats are a heavily practiced movement for my clients, we also incorporate unilateral and contralateral single-leg support movements in the form of variation on the weighted lunge.

This set of exercises serves a couple purposes. First, it is rare that an athlete comes to me with a perfect balance of bilateral strength. Lunges address that difference with a functional, gait-oriented movement. Second, the lunge involves the kind of single-leg support, bilateral transfer of force, and trunk stabilization that are required for most sport, so it has broad carryover.

In coaching a naked lunge I ask the athlete to step as far forward as possible while maintaining an erect torso. The knees, toes, and eyes track forward at all times. Next I ask them to sink the hips. Many will have tight hips and the trailing leg will be perpendicular to the deck.

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Posted on April 22, 2007 in Exercises

slowlifts.jpg

The “slow lifts”—the squat, the press, the deadlift, and the bench press—form the basis of any effective program to improve strength. And strength is very important. It is the difference between a very successful varsity athlete and a bench warmer, an independent older person and a nursing home resident, a correctly chosen gym membership and a waste of money.

When I was a little boy, my daddy took me to work with him at his café. He worked long hours and would never have gotten to see me if I hadn’t gone back to work with him in the afternoons, after his well-deserved and often interrupted nap. One of my favorite people to see at the café was the shoeshine guy from the barber shop on the corner. Roosevelt Pope was in his fifties at the time, and, had social conditions differed in the early 1930s when he was young, he would have been an amazing athlete. As I remember, he was about 5’10” at probably 190 lbs., with an athletic bearing and a broad sense of humor. Roosevelt had really nice arms, but I don’t know if he trained them. At the time I didn’t think to ask.

This entire article is available in the CrossFit Store.

Posted on April 5, 2007 in Exercises

kbswing.jpg
At CrossFit we swing the kettlebell overhead while the kettlebell community swings to eye or shoulder height. No matter how many times we’re admonished for our excessive swing we proceed unabated? What gives? Are we in need of additional, more “qualified”, kettlebell instruction?

While admitting a penchant for iconoclasm, we are not contrary solely for the sake of being contrary. Rational foundations for our programming, exercises, and technique are fundamental to CrossFit’s charter. We swim against the current only when we believe that doing so delivers a stimulus truer to our product – elite fitness.

In the March 2004 issue of the CrossFit Journal we stated that, “Criteria for (exercise) selection include, range of joint motion, uniqueness of line of action, length of line of action, strength of line of action, commonness of motor pattern, demands on flexibility, irreducibility, utility, foundational value, measurable impact on adherents, and, frankly, potential for metabolically induced comfort.”

This month we apply some of these criteria to an analysis of the two kettlebell swings and then assess two other CrossFit staples, the clean & jerk and the“thruster” for comparison and further elucidation of our thinking in selecting exercises for regular inclusion in our program.

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Posted on April 5, 2007 in Exercises

medballs

The clean and jerk and the snatch, the Olympic lifts, present the toughest learning challenge in all of weight training. Absent these lifts, there are no complex movements found in the weight room. By contrast, the average collegiate gymnast has learned hundreds of movements at least as complex, difficult, and nuanced as the clean or snatch. In large part because most weight training is exceedingly simple, learning the Olympic lifts is for too many athletes a shock of frustration and incompetence.

Sadly, many coaches, trainers, and athletes have avoided these movements precisely because of their technical complexity. Ironically, but not surprisingly, the technical complexity of the quick lifts exactly contain the seeds of their worth. They train for, that is, they simultaneously demand and develop strength, power, speed, flexibility, coordination, agility, balance, and accuracy.

When examining the reasons offered for not teaching the Olympic lifts we cannot help but suspect that the lifts’ detractors have no first hand (real) experience with them. We want to see someone, anyone, do a technically sound clean or snatch at any weight and then offer a rationale for the movement’s restricted applicability. Were they dangerous or inappropriate for any particular population, we’d find coaches intimate with the lifts articulating the nature of their inappropriateness. We do not.

At CrossFit everyone learns the Olympic lifts – that’s right, everyone.


This entire article is available in the CrossFit Store.


Posted on January 13, 2007 in Exercises

powerclean.jpg

I have now been coaching the Olympic lifts for almost twenty years and am well aware that the full squat clean is a very important movement, both for motor skill development and for full-body conditioning. Learning it is important, since it is complicated, and learning complicated things improves the ability to learn. But I still teach the power clean to my novices first, just like Bill did.

This is not because I can’t teach the squat clean to inexperienced lifters. I can, and I have. But I choose not to because I think it interferes with learning the squat correctly.

The front squat—the “squat” part of the squat clean—and the back squat are two very different movements that happen to be similar enough to cause problems for a novice lifter. The back squat depends on hip drive for power out of the bottom, and relies on an initial hip extension.

This entire article is available in the CrossFit Store.

Posted on January 1, 2007 in Exercises

bench.jpg

The longer I stay in this business, the less fond I become of the bench press. And it’s not the fault of the exercise itself, which is a perfectly reasonable thing to do if it’s incorporated correctly into the program.
It’s the injured shoulders, the big pecs and little legs, the $400 six-layer denim/moly-steel shirts, the 18-year-old football players who can “do 500,” the spotters with traps more fatigued than the bencher’s pecs.
But mainly, it’s the noise.

Not at my gym, of course. The vast majority of my members learned a while back that the best way to keep their shoulders healthy was to press and bench press in equal doses, quietly. But there are other gyms in which the bench press is the only upper-body lift done and is the main trapezius exercise for spotters, since deadlifting is pretty scarce in these places. And the yelling just annoys me all out of proportion to how much it should. I get really tired of spotters trying to sound like Macho Man Randy Savage, with their hands on the bar “spotting” every rep.

At CrossFit Wichita Falls/WFAC, spotters don’t touch the bar unless it’s going back down or has been stuck for long enough to get them worried. We all squat and pull, so our legs are generally in proportion. Just now there are no competitive powerlifters here, so most of the members don’t even know what a bench shirt is. (Quite honestly, if a bunch of them starting spending money on bench shirts, I’d probably feel compelled to raise my dues.) Here, benching is just another exercise, not the absolute measure of personal worth it is in some circles, and the noise level is commensurate with this more balanced, peaceful, logical worldview.

This entire article is available in the CrossFit Store.

Posted on December 23, 2006 in Exercises

May03abs.jpg

Glute-ham Developer Sit-up
This situp is performed on the glute-ham developer. The range of motion is from as far back in hip and back extension as you are comfortable up to where you can touch the pads above the shin and instep.

Aerobics instructors and gym trainers typically disavow sit-ups like these because of a reputed harm to the lumbar spine by the tugging on the spine of the iliopsoas. It is further argued that this movement largely misses the abdominals because the primary mover is the hip flexors and not the abdominals. While correct that the primary mover of this sit-up is the hip flexors the notion that this is ineffective abdominal training is more gym-trainer rot.

When not accustomed to glute-ham sit-ups a single exposure of several sets yields an ab soreness that is truly impressive. This experience should hopefully dispel the notion that strong hip flexion sit-ups don’t target the abs.

Though the hip flexors (iliopsoas and rectus femoris) are the primary movers the abs play a strong role in stabilizing the torso to prevent hyperextension of the spine. (This is, in our opinion, a more functional role for the abs than trunk flexion.) We encourage the abdominal’s role in the glute ham sit-up by cueing the athlete to begin the movement by curling the torso upward.

This entire article is available in the CrossFit Store.

Posted on October 4, 2006 in Exercises

Interesting, intelligent, useful information about the pull-up is not easy to come by. Here’s an interesting article we found from Clarence Bass’ site on Pavel’s theory of “greasing the groove” (http://www.cbass.com/Synaptic.htm).

Find us another. Please! There are internet sites and message boards dedicated to bench press technique, mechanics, routines, and performance, where nothing similar exists for the pull-up.

How can a movement of such enormous import stir such little interest? It doesn’t make sense that the pull-up doesn’t inspire the same discussion, analysis, and overall attention that so many other movements do like the bench press and squat.

Read the full article in PDF.

Posted on September 10, 2006 in Exercises

push press
Learning the progression of lifts that moves from the shoulder press, to the push press, to the push jerk has long been a staple of the CrossFit regimen. This progression offers the opportunity to acquire some essential motor recruitment patterns found in sport and life (functionality) while greatly improving strength in the “power zone” and upper body. In terms of power zone and functional recruitment patterns, the push press and push jerk have no peer among the other presses like the “king” of upper body lifts, the bench press.

As the athlete moves from shoulder press, to push press, to push jerk, the importance of core to extremity muscle recruitment is learned and reinforced. This concept alone would justify the practice and training of these lifts. Core to extremity muscular recruitment is foundational to the effective and efficient performance of athletic movement. The most common errors in punching, jumping, throwing, and a multitude of other athletic movements typically express themselves as a violation of this concept.


Read the full article in PDF.

Posted on August 19, 2006 in Exercises

mup.jpg
The muscle-up is astonishingly difficult to perform, unrivaled in building upper body strength, a critical survival skill, and most amazingly of all, virtually unknown.

This movement gets you from under things to on them.

Though containing a pull-up and a dip, its potency is due to neither. The heart of the muscle-up is the transition from pull-up to dip - the agonizing moment when you don’t know if you’re above or below.

That moment - the transition - can last from fractions to dozens of seconds. At low, deliberate speeds, the muscle-up takes a toll physically and psychologically that can only be justified by the benefit. No other movement can deliver the same upper body strength. Period.

This Frankenstein’s monster combination of pull-up and dip gives the exercise advantages that render it supreme among exercises as fundamental as the pull-up, rope climb, dips, push-ups, and even the almighty bench press.

We do our muscle-ups from rings chiefly because that’s the hardest place possible.

Read the full article in PDF.

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» CrossFit North's Annual Championship, by Tyler Hass - November 04
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CrossFit

» What is CrossFit?, by Greg Glassman - March 04
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CrossFit Games

» Reading Between the Lines, by Dave Castro - August 07

Equipment

» The Garage Gym, by Greg Glassman - September 02
» Garage Gym II: The Revolution, by Greg Glassman - July 05
» Strategic Shopping: Outfitting a CF Gym on the Cheap, by Eddie Lugo - June 06
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» Two Training Aids, by Greg Glassman - September 03
» Really Cool Homemade Parallettes, by Greg Glassman - September 03
» History and Use of Stall Bars, by Larry Harmsen - April 06

Exercises

» The Muscle-up, by Greg Glassman - November 02
» The Overhead Lifts, by Greg Glassman - January 03
» The Pullup, by Greg Glassman - April 03
» Three Important Ab Exercises, by Greg Glassman - May 03
» The Slow Lifts: Bench Press, by Mark Rippetoe - June 06
» The Power Clean, by Mark Rippetoe - August 06
» Medicine Ball Cleans, by Greg Glassman - September 04
» The Kettlebell Swing, by Greg Glassman - September 04
» The Slow Lifts, by Mark Rippetoe - March 06
» The Dumbbell Lunge, by Mike Rutherford - October 06
» Suitcase Deadlift Dumbbell Style, by Mike Rutherford - March 07
» Calisthenics, by Roger Harrell - May 06
» The Push-up, by Greg Glassman - March 03
» The Odd Lifts, by Greg Glassman - January 03
» The Clean, by Greg Glassman - July 03
» The Glute-Ham Developer Situp, by Greg Glassman - October 05
» Kipping Pullups, by Greg Glassman - April 05
» Functionality and Wallball, by Greg Glassman - August 03
» The Deadlift, by Greg Glassman - August 03
» Swingers and Kippers, by Tyler Hass - April 05
» Dumbbell Vertical Press, by Mike Rutherford - January 07
» On the Safety and Efficacy of Overhead Lifting, by Rippetoe, Kilgore, Starrett, et. al - March 08
» The Dumbbell Bear, by Mike Rutherford - June 07

ExPhysiology

» Metabolic Conditioning, by Greg Glassman - June 03
» Metabolic Conditioning Glossary, by Pukie & Greg Glassman - June 03
» Putting Out Fires, by Lon Kilgore - March 07
» What About Recovery?, by Greg Glassman - January 05
» An Aerobic Paradox, by Lon Kilgore - December 06
» Anatomy and Physiology for Jocks, by Greg Glassman - August 03

Gymnastics/Tumbling

» The Back Handspring, by Roger Harrell - July 06
» The Swing, by Roger Harrell - August 06
» Ring Strength, by Greg Glassman - July 04
» Gymnastics & Tumbling, by Greg Glassman - February 05
» The Freestanding Handstand Pushup, by Roger Harrell - June 06
» The Handstand, by Greg Glassman - January 04
» Stretching and Flexibility, by Roger Harrell - January 06
» Gymnastics Hurdle, by Roger Harrell - November 06
» The Front Handspring, by Roger Harrell - December 06

Kettlebells

» Kettlebell Clean, by Jeff Martone - March 07
» Kettlebell Basics: Drills for Improving Your Swing, by Jeff Martone - November 06
» Improving Your Swing Part 2, by Jeff Martone - December 06
» One-Arm Swings and Beyond, by Jeff Martone - January 07
» Kettlebell Clean Combinations, by Jeff Martone - April 07
» A Performance-Based Comparison of Kettlebell Methods, by Steve Cotter - July 07
» The Turkish Get-up Part 1, by Jeff Martone - May 07
» The Turkish Get-up Part 2, by Jeff Martone - June 07
» Swingers and Kippers, by Tyler Hass - April 05

LEO/Mil

» Police Training, by Greg Glassman - March 03
» Combat Calisthenics, by Tony Blauer - July 06
» The Grinder: CrossFit Operations Order #1 "CHAD", by Greg Glassman - July 06
» The AOFP CrossFit Austere Program, by Greg Glassman, Wade Rutland, JT Williams - August 06
» Canadian Infantry School Austere AOFP Program Results Briefing, by Wade Rutland, JT Williams, Jeff Bird - August 06
» A Concept for Functional Fitness, by USMC - January 07
» The CrossFit Insurgency, by Scott Satterlee - July 06
» CrossFit, Stoicism, and an American Prisoner of War, by Andrew Thompson - December 04
» Monster Mash, by Capt Andrew Thompson, November 04
» Training in Austere Locations, by James Decker - March 06
» The Grinder: CrossFit FRAGO #8, "SHANE", by Greg Glassman - March 07

Medical/Injuries

» Working Wounded, by Greg Glassman - May 05
» CrossFit Shoulder Therapy, by Tyler Hass - October 05
» CrossFit Induced Rhabdo, by Greg Glassman - October 05
» Trigger Point Therapy, by Christian Lemburg - September 05
» On Recovery, by Robb Wolf - January 05
» The Yin and Yang of the Back, by Michael Rutherford - December 06

MMA

» The Triangle, by Becca Borawski - November 06
» The Left Hook, by Becca Borawski - March 07
» McCarthy's Ultimate Training Academy, by Becca Borawski - January 07
» CrossPit Basics, by Tony Budding - April 06
» Fight Camp, by Becca Borawski - December 06
» Surviving in Brazilian Jiu-Jitsu, by Becca Borawski - April 08

Nutrition

» Glycemic Index, by Greg Glassman - November 02
» Fast Food, by Greg Glassman - December 02
» Fit to Eat: Pick of Summer Dinner, by Benjamin Sims - August 06
» Getting off the Crack, by Nicole Carroll - October 05
» Fit to Eat: Spring Dinner Menu, by Benjamin Sims - May 06
» Fit to Eat: Summer Picnic Menu, by Benjamin Sims - June 06
» Fit to Eat: Spicy Summer Barbeque, by Benjamin Sims - July 06
» Fit to Eat: Autumn Dinner, by Benjamin Sims - October 06
» CFJ Issue 21: Zone Meal Plans - May 04
» CFJ Issue 15: Nutrition -Avoiding Metabolic Derangement - November 03

Olympic Lifts

» Learning the Olympic Lifts: The Stance, by Mike Burgener & Tony Budding - November 06
» Pulling Positions for the Snatch, Mike Burgener with Tony Budding - March 07
» Skill Transfer Exercises, by Tony Budding - May 06
» The Scoop & The Second Pull, by Greg Glassman, January 06
» The Burgener Warmup, by Mike Burgener & Tony Budding - January 07

Parkour

» Parkour Basics: A Compendium, by Jesse Woody - November 06
» Tic-Tac & Wall Run, by Jesse Woody - August 06
» Parkour Part 3: Jumping, by Jesse Woody - July 06
» Parkour, by Jesse Woody - March 06
» Underbar and Gate Vault, by Jesse Woody, October 06
» Parkour Basics Part 1, by Jesse Woody - May 06
» Basics of Parkour: Environmental Awareness and the Roll, by Jesse Woody - April 06

Powerlifting

» A New, Rather Long Analysis of the Deadlift, by Mark Rippetoe - November 06
» CrossFit & Powerlifting, by Jason Bagwell - May 05
» Popular Biomechanics, by Mark Rippetoe - March 07
» Slow Lifts 5: The Deadlift, by Mark Rippetoe, -July 06
» The Deadlift, by Greg Glassman - August 03
» The Slow Lifts 2: The Squat, by Mark Rippetoe - April 06

Premium

» On Being a Trainer, by Greg Glassman - August 07

Rest Day/Theory

» Science and the Rest Day Discussions, by Jeff Glassman - November 07

Rowing

» Strategies for a 7 Minute 2K on the Concept II Rower, by Greg Glassman - November 02
» Rowing Technique, by Angela Hart - October 06
» What's Your Power IQ, by Angela Hart - December 06
» Using Erg Data to Fine-Tune Your Training, by Judy Geer - March 07
» Rowing Workouts, by Angela Hart - May 07
» Row Fast: How to Prepare for an Erg Test, by Peter Dreissigacker - February 07
» Indoor Rowing: Damper Settings & Intensity, by Peter Dreissigacker - April 07
» Ergometer Scores and Hall of Fame Workouts, by Greg Glassman - December 02

Special Populations

» A CrossFit Grandma, by Mary Conover - October 04
» "The Girls" for Grandmas!, by Greg Glassman - October 04
» High School Phys Ed., by Tony Budding - October 04

Sports Applications

» UC Riverside Baseball Fall Conditioning, by Josh Everett - February 07
» Why Swimming is Different, by Terry Laughlin - March 05
» Slacklining, by Michael Street - November 04
» Bike Control Basics: Static Skills, by Scott Hagnas - October 06
» Inside-Out Breathing, by Terry Laughlin - December 05
» Speed Development, by Karl Geissler & John Baumann - March 06
» U.C. Riverside Women’s Basketball Off Season Conditioning, by Josh Everett - March 07
» Recovery and Regeneration Interview with Carl Valle, by Tyler Hass - January 05
» Swingers and Kippers, by Tyler Hass - April 05
» CrossFit to Go, by Lindsay Yaw - June 05
» Bike Control Basics Part 3, by Scott Hagnas - December 06
» Hooverball, by Greg Glassman - February 03

Videos

» Science and the Rest Day Discussions, by Jeff Glassman - November 07
» On Being a Trainer, by Greg Glassman - August 07

Workouts

» The CrossFit Total, by Mark Rippetoe - December 06
» Interval Generator, by Greg Glassman - June 03
» Fooling Around With Fran, by Greg Glassman - March 05
» The New Girls, by Greg Glassman - November 04
» Ergometer Scores and Hall of Fame Workouts, by Greg Glassman - December 02
» Benchmark Workouts, by Greg Glassman - September 03
» "The Girls" for Grandmas!, by Greg Glassman - October 04
» Team Workouts, by Greg Glassman - October 03




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