Awesome plan and just another example of the incredible generosity of the Glassmans and the power of the open source business model. Kudos.

so what exactly are you supposed to do for the WOD?

Davie - awesome video! Love the hurt...

Coach, Lauren and contributing authors - thanks for sharing your passion.

Coach -

Your generosity never ceases to amaze me!

Thanks!

Awesome video of Mike Minium at http://crossfitoakland.com

Be patient or fast forward, the idea was to show the scalability of xfit by starting with box steps and moving up to Mike leaping like a gazelle-spider creature at the end.

tim d #3,

No WOD, today is a rest day.

CroossFit Journal content on the web? That's tremendous.

CrossFit continues to set an unparalleled standard. I believe Coach Glassman has stated that CrossFit has access to more brainpower regarding fitness than any university through the free flow of information on the website. The kind of reciprocity demonstrated by open access to the CrossFit journal can only increase the value of this web site.

What Coach Glassman has created is amazing and continues to get better. Open publication of the CrossFit Journal is yet another invitation for people serious about fitness to learn how it's done

? a rest day I hope.

That is fantastic. Today's lesson: Abundance is limitless. Express your belief in this through your actions and life will reward you. Thank you Coach. Thank you Lauren.

sounds great, ill continue my subscription to the crossfit journals even so, because i want to support crossfit

I for one was VERY hesitant to fork over the money for the subscription. However, as soon as I finally pryed the credit card out of my wallet and I downloaded my first Journal I couldnt believe the amount of information, and the quality of packaging that I was getting for such a small price! Now, like an anxious kid waiting for the mailman to deliver his new decoder ring, I look forward to finding that sweet precious email from Mrs Glassman telling me that the new journal is available for download!!!

It really is such a great publication and any portion of it that is thrown up for free will surely benefit this great community and ensure its steady growth.

Thank you very much for all of the work and effort you all put into this website and programs.

Nick

i know rest days are necessary, but i kind of hate them.

Awesome plan on the journals and very generous. Having seen many of the earlier back issues and having subscribed for the last couple of years, I believe that much of the earlier content is timeless (i.e.- Zone diet, recovery, squat, O-lifts, Crossfit programming template) and is more fitting in a permanent publication such as a book or public place, rather than in a lost "periodical".
I look forward to the re-release.
Thanks again.

YAAAAAHHOOOOOO!!! Just did my first, and then second muscle up on my rings!!! Can't wait to wake up tomorrow and do some more!

I love that CrossFit never stands still and is always pushing to improve -- fitness, thought, methodology of delivery, etc.

Thanks, Coach and Lauren, for all you do and for your inspiration.

Nice Rob!!

Thank you.

Does anyone know of a traing program for a half marathon? I have three months to prepare, and this is my first race.

Kate

What a steal. Free back issues of CFJ. I would urge everyone to still subscribe and to join in the discussion of the released articles if that is what Coach is asking for.

If I wind up in SoCal next weekend, I'll be heading by Coach B's gym for some good ol' fashioned Marine Corps a**-whipping at the hands of a former grunt officer. More importantly, looking forward to some training.

Truly a great and giving community.

S/F
Dale

20 x

5 Push Ups
5 Squats
5 Burpees

Time 15:13

I was wondering when crossfit Novato is opening.Can't wait.

Kate #19

http://www.halhigdon.com/halfmarathon/index.htm

I've followed Hal Higdon's programs to complete 4 marathons and 3 Half-Marathons. Like Crossfit, totally free to the public and a priceless training program.

With 3 mos to go, you're at the perfect point to start training for a half, given you have a solid base.

Good luck with your training, let us know how the race goes!

Josh

Online publication with limited access to non-subscribers is definitely the way to go.

be·nev·o·lence (bə-nĕv'ə-ləns):

1.an inclination to perform kind, charitable acts.
2.
a.a gift given out of generosity.
b.a kindly act.
c.a reoccuring and consistent form of behavior originateing from Santa Cruz,CA by Greg and Lauren Glassman.

Davie

"Ye're lookin' awfy peely-wally, son"

Nice one

Awesome work from you and your crew Davie!!

cheers, kempie

Thank you!!

I've just returned to autumnal NJ from a long weekend in the Palm Beach FLA area. I stopped in for some workouts at Sonz Crossfit in Jupiter, FLA. Matt and his staff couldn't have been nicer and the WOD's couldn't have been meaner. It's a totally first class facility so for any CF'ers in the S. Fla area or if you're in the area, you've got a home. Thanks again, Matt!

I was reading the trial CF Journal and it mentioned that one of the ten areas of fitness includes flexibility. I did crossfit for a month and now have been back at it for a couple of weeks and haven't really noticed any flexibility activities. Am I missing something? I do stretch on my own before and after.

Thanks.

Hey-

Nice video, David. You captured the moment, or moments, that all of us crave... complete and absolute 'purchase.'

Thanks again for letting me and my sons workout at the wee box. Send our best to Jackie.

-Congrats

I think it's an excellent idea. They'll never fess up to it, but "fitness professionals" on other sites/from other paradigms will wind up coming here to seek information. Because it's good information, the overall quality of the fitness instruction out there should improve.

One thing I've realized is that there is neither scarcity economically nor intellectually, and that when you start holding whatever ideas you have close to your chest, you're done having new ideas. In this sense, generosity is itself generative. This is understood by too few. The Glassman's get it, though. That's what's great about this community.

To date I haven't subscribed to the CF Journal purely out of procrastination, and frankly due to information overload with the information available here on the main CF site. And now Coach and Lauren are going to make all of this other information available on the site for free! My reaction? As soon as I post I will be pulling out my credit card and subscribing to the CF Journal.

We have a very unique business model at Skyvision, one that has been criticized by some of my colleagues as "too generous" to certain categories of partners. However, the model is based in part on a line from the Tao te Ching: "The man who knows when enough is enough, will always have enough." This philosophical grounding informs both the internal and the external generosity in our business, and this type of generosity was evident at CF the very first time I logged on way back in December 2005.

CF is a business, to be sure, and Coach and Lauren need to eat (in the Zone, of course)! Releasing the CF Journal information is not only generous in all aspects but it is also a very elegant and subtle long-term business maneuver. This demonstrates yet another of the talents the Glassmans posess: the ability to run a business based on elegant and subtle business principles while remaining true and faithful to their passion.

I've said it here before, I'll say it now, and I'm sure that I'll have an opportunity to say it again: Hats off to to both of you, Coach and Lauren. I am hopeful that I will one day have an opportunity to say that to you in person.

Darrell

Those Scots are eying Northern England and fit enough to take it!

Coach Glassman,

Just some thoughts.

This is the most intelligent, efficinet and productive workout program I have ever been a part of.

The openness and generosity you have demonstrated is amazing.

This is a program I can work my entire life and insure the health of my family etc.

Thank you for dispelling the prevailing dogma about training practices.

Thanks just for giving and asking for nothing in return.

Ricky
richmond

#19 Kate

If you can run 3 miles comfortably, you can easily get ready for a 1/2 marathon by doing longer runs on sundays, and 30 minutes of running on wed and fri. Thats it! I promise. Check out Jeff Galloway's "Essential Marathoner" book. He might have online stuff,but I dont know. A program can be very simple. focus on the longer sundays, get good recovery, and dont worry about all the rest. I convinced my girlfriend to do this on her last marathon, and she shaved over 30 min off her time!! You dont need to run 5plus days a week. Increase sunday mileage slowly, add a mile a week for three weeks, then on fourth week drop back, add a mile on 5th 6th 7th then drop back on 8th etc. for more precision, read the book, but that is the general vibe of it. (ive adapted for your half, the book is written for a whole) anyway, just another opinion, but i think the biggest enemies to completing a longer race, are overtraining, and injury. (from overtraining).

I returned from Iraq in June and went back to working my 60-70 work weeks, neglecting the CrossFit Program that I had been following in
I-raq over the past 11 months. Decided to go back today and pick up with "Helen" from Monday's WOD.. "Hello Pukie,Hello pulled Hamstring" Lesson Learned.. No more time off....

All I can say is WOW... thanks coach....without your continued support and generosity crossfit just wouldn't be the same.

very generous, coach, thanks!

When I first read the daily entry, I was surprised. I figured giving away back issues would kill the back order business. So I read the "Building a Garage Gym" issue. Holy crap. Now I see why you did it: you expect to triple your subscriptions this way.

Just amazing information.

- Josh

I went to a business lunch yesterday and Bob Geldof was speaking. He gave some background on his career - he started off as a journalist. The paper he worked for was aimed at young people into music. Originally you had to pay for every copy. Then they started to give it out free in black and white to college campuses and charged for the colour version. Sales went throught the roof.

I predict the same result for Crossfit Journal - and rightly so.

Crossfit Rocks!

Kate,

I second the Hal Higdon schedule. As I mentioned in yesterday's comments, I find distance to be a mental effort. Your body will be able to run a half with very little training (comparatively). But, for me, it is a difficult mental effort to run for two hours. Hell, it's hard for me to do anything for two hours. Don't forget to train your head. I used Hal Higdon's schedule to train for the America's Finest City.

Yesterday's WOD had DB Hang power cleans. Should we use a neutral (palms in) or a barbell (palms facing back) grip? Also, should the DB be in front of the legs or to the sides?

Dear Coach and Team

I cannot see a downside to your expressed intent to publish back issues of the journal. Thank you so much - I'm so inspired, I think I'll take out a subscription!

All the best

Nick K

I subscribe to the journal and will continue. Thanks Coach, Lauren and all that have donated their energies and knowlege. You might want to add a little blurb in each new journal about a fascinating article in an older journal to hook-'em.

As much as we try to ignore it, internet criticism of this site and its protocols are loud and misinformed. I see Coach's plan as a way to quiet the critics and skeptics with tons of information. At the same time, those who come to the site seeking knowledge, or at least the "why's" of what we do can get it as well.

The best thing, of course, is the fact that it's all free and not a suppliment advertisement in sight. Others say they have the best coaches, trainers, experts on their sites. Crossfit can now prove it to all and is willing to send it to the public domain to back it up.

Copy cats soon to follow.

Excellent Coach and Lauren! Another reason for everyone to come to the site.

Jross (comment #30)

Flexability is different for everyone. With the WODs on CrossFit we are trying to develop 'funtional' flexability which includes things like being able to do full range of motion (ROM)exercises like thighs below parallel heels down squats, and propper form flexability like over head weight full lockout, weight over heels, shoulders in the ears with a bar or dumbell.

(both of which are required for the overhead squat as a matter of fact)

If additional flexability is desired than stretching can always be added after the workout. Just remember, going far beyond what is required for 'funtional' flexabilty is contortion and not generally good for joints/ligaments/tendons etc.

You might try searching the question on the message boards. You can also post your question under the area called "Fitness" and I guarantee that you will get some really good info.

-Jeremy

Kate

You can gain some information on Galloway's thoughts on running on the Army ten miler website (armytenmiler.com) which might be useful. There was a link to a training program however that appears to have been removed. I will try and send it to you via the message board as I believe you posted the question there as well. I think monsoons comments (#35) make a lot of sense. BTW finished the ten miler in 1:16.50.

Ron,

The problem is that the LOUDEST naysayers never even scroll down on the main page let alone actualy click on a link. I really doubt they will even know the knowledge is there.

I think the greatest benefit will be what the curious find after being driven here by the critics. . . an unbelievable amount of excellent information.

And on the 4th day Coach created Rest Day!

Jonsey,
So true. So true.

Of course, how long was it until I scrolled down.

#19 kate - i totally agree with #35 monsoon, years ago i was a distance runner in highschool and then quit. last year i decided to get back into running as part of my training. and i did pretty much what monsoon said, i just ran 30 minutes on tuesday and thursday with long 90-120 minute runs on sunday. in 3 months i did my first 1/2 marathon with no issues. you'd be surprised how little training you actually need.

#46,

Thanks Jeremy.

Coach and Lauren thanks so much for all your generosity. I will be looking forward to the public postings as much as I look forward to the journal each month. Jim

Coach, can't think you enough for your ever-increasing generosity. Love CrossFit and I'm doing my best to win new "converts."

Coach, I'm looking forwards to the CFJ eachmonth and will continue to do so even more.

Davie, nice pics. See you in November for he kettlebell seminar??

This afternoon: Base strenght training.
5x5 squats: 60-80-100-100-100
7x3 weighted pull-ups: 5-10-10-10-10-10-10
technique training on clean and jerk
I started this morning, before going to work, with practising handstand, L-sit and false grip pull-ups.
Have fun, Johan

The crossfit journal and your clear, practical advice on all aspects of fitness are why I started coming to this site. Please accept my sincere thanks for making this information more accessible to more people.

Somebody , I think Kate, was recieving 'hate-mail'a couple of day's ago.
Look what I recieved in my mailbox today:
Above is my answer.

Hello Mike,
I'm sorry for you. Maybe if you read a bit more and open yourself for additional
information you will think differently.
Until then all the best, Johan

Citeren Mike Smith :

intelligent community? hahahahaha! bunch of meat heads is more like it. fat,
brainless meat heads. do you want your glass of shut the hell up supersized?
hahahahahahahahaha!!!

What do you think about this??
Live with passion, Johan

Rest days are a bore, so...
ran 8 miles, 1 hour, including warm-up.

Good idea reissuing journal material,keeping the information alive.It must help make us better athletes.
Thanks coach.

N & L have taken much time off so today's WOD for them is-

On every minute for 20 minutes do-
3 pull ups
3 squats
3 push ups
3 sit ups

N- 1 mile on elliptical WU
L- 100 single unders WU

#30- I think that the extended flexibility will gradually happen as you do the exercises and get proficient with them.

I have always been very flexible but have noticed that I am even more so since I have been doing CrossFit. My balance and grace have improved dramtically too. My balance used to be so bad that I would lose it and just fall down even if I was standing still. I've tripped over many a crack in the floor. That is actually how I dislocated my knee cap and tore the ligaments, was tripping off a curb and landing full on my knee on the road. Now when I start to lose my balance I can catch myself (most times) and actually not fall. It's amazing how every day I am reminded how much this works! I am very thankful to Coach and Lauren for all that they do. I can't say it enough!

Kate
(not the one running the marathon, I have a long way to go before I could do that. :) )

Johan-
Yes, that was the same guy that sent me the hate mail!!
Unbelievable that he sent stuff to you also. I have put on filters on my email account and since been worry free from his idiotic comments. I never replied to him. I didn't have the desire to open up any kind of communication with him. But I will still only partially list my email address here.

Take care,
Kate

This is unsurprising. Coach, Lauren and the whole Crossfit community are some of the most loving and generous people that I have had the privilege, through this website and through the affiliates, to be acquainted with. What can I say? The small fees that I have willingly paid to better take part in this community have been paltry when compared to the enormous gifts that I have received. Thanks.

Thanks Coach and Lauren for all the good info. I've been doing CrossFit for two months now and I've learned a lot from your website.

Oh, and the Mike who is sending the inappropriate email - CUT IT OUT. You'll give us Mikes a bad name.

All-
Apparently it wasn't an isolated incident that I got hate mail since Johan now has recieved some from the same guy, here is his name and email address that I received-

Mike Smith rockad1054@gmail.com

Watch out for him. Johan's message was mild to what I received.

Kate

This is so hillarious:

http://tinyurl.com/z4kps

A supposed "bench press" where the the bar only goes down about five inches.

"This is the deisel"!

coach, im looking for ways to increase my hip flexibility. i cant get below parallel on any squat-involved exercise and once i get near parallel i feel as if i'm leaning too far forward. this lack of flexibility is killing my WODs. any help is greatly appreciated.

What's this? No politics to argue with?!

And free Crossfit Journal articles!?? Gah!

BW = Unknown (out with a nasty case of the flu)

I hate being sick. Speaking of "Know Pain, Know Gain" I saw this Reuters article titled, "Heavy-duty workouts may impair fertility in men." Sure the study was pretty small, but it's something to think about, I guess. Man, I miss the WODs.

Oops, here's the article url...

http://news.yahoo.com/s/nm/20061011/hl_nm/workouts_fertility_dc

Hey-

Run 2 miles x 2
18:08/18:03

Cold, windy & raining. First day with rain gear on this fall. I'm running a 5miler on Saturday and a 10miler next month. Wrestling season is approaching fast.

Lower back is still taxed from yesterday's WOD. I'm taking the rest of the day off.

-K

Thanks Coach, Lauren and the rest of the CrossFit crew!

Thanks Coach,we may not agree on most political issues but nonetheless,I applaud you and your cutting edge contribution to the health and fitness world!

First Muscle-up about one hour ago, followed by first consecutive mu's (2, but working toward 10)! I've been working toward an mu for about a month and felt no closer on Monday than a month ago. Then, reading today's rest day statement on archived journal articles, I downloaded the muscle-up article and read it at lunch. I went out to the garage about an hour ago and cranked out my first. It could be coincidence, but I fully credit the advice in the article to keep after the transition rather than giving up. Also read the press, push-press, and push-jerk article, which was equally enlightening. Renewed my journal subscription last week. Count me a lifetime subscriber. Thanks Coach!

Just finished second full week of CF. Felt too good today and loving this too much to take a rest day. 1st attempt to create my own WOD.

Warm up:4 mi. MT Bike ride uphill(1100 vertical feet)
5 rounds
20xburpees w/2 pushups and 1-2 on heavy bag instead of jump
15 knees to elbows
10 full cleans with 60# sandbag
20 situps

Also, just subscribed to CF journal yesterday so now I really feel like I'm getting alot of bang for my buck. Thank you!

Coach and Lauren,
I am a subscriber and will continue to be a subscriber if for no other reason than I feel guilty getting all this great information for free. The fact that you are now making it available to everyone is consistent with your philosophy on this site. It is incredibly refreshing and even inspiring to see someone have the commitment you do to your priniciples and actually take action to evidence the commitment. Thank you for all that you have provided, both in terms of information and example.

#64 Kate,

I wouldn't worry about it, rockad1054 is most likely a juvenile delinquent. Turns out he posted to CrossFit comments on 060326 to the effect:

""But remember, Xfit is Dangerous. Just ask the NY Times or Carrie. =) "

why is it dangerous?"

-and-

"broke a sweat, but workout was still pretty easy. doesn't compare to the murph. "

This in reference to:

Run 400 meters
50 Wall-ball shots
30 Pull-ups
Run 800 meters
30 Pull-ups
50 Wall-ball shots
Run 400 meters

So, among other characteristics, he's a little bs artist.

Most of the gmail stuff comes from overseas. This rockad1054 *may* be a Filipino college kid from what I can find...

hey Robert, you got a problem with Filipino college kids? I know at least one who I've directed to this site recently...

...and I was going to say that he's pretty dangerous with sharp OR blunt objects, but the person reading over my shoulder wouldn't let me...

P.S. The free articles are awesome!!! I'm a subscriber and have bought my share of back issues but I'm totally stoked to have access to more of the articles and also be able to share them with others. Thanks!!!

Coach and Lauren, what can I say (that hasn't already been said above)? This site is unbelievable. I've been subscribing for over 2 years and wouldn't consider stopping. So much bang for the buck. Just wish I'd found Crossfit years ago when I was spending my money on bodybuilding mags. I know you guys are busy, but I've been amazed at the personal touch via e-mail on a few occasions, not to mention posting a photo of my high school Crossfit class once. Many thanks for a superb product and strategy! You've done a great job too, with the moderators you've chosen. Very helpful.

As Always a generous idea and in line with the CrossFit protocol that have influenced everyother Fitness "Guru" on the Web and Beyond.
Information is valuable but thats more reason to give access to all.
I just hope people realize the value of this type of action and surport the community from which its derived.

As many others have already said, I am grateful for the Glassman's generosity. I plan to continue my subscribtion to the Journal even after the articles are posted. $25 a year is a small price to pay for the excellent information it holds. Thanks Coach.

Matt

I strongly endorse opening up the journals. I have been steadily chipping away at buying back issues. I think that if you subscirbe you should be able to buy the back journals at the subscription rate (e.g. $20 per year) versus $60 for a year's worth of journals.

However, this should not be interpreted as a snivel as I have gotten more than my money's worth through this site. I feel better, look better and am better because of the knowledge and wisdom the Glassmans and others share on this site!

-- Kevin

I've been a CF subscriber for almost two years and have purchased all the back issues. I'll continue to subscribe for the additional content and commentary for sure. You folks who've yet to subscribe should do so now because you're going to get all the back issues soon for free. Thanks Coach Glassman for continuing to evolve and press-on in transforming the contemporary fitness mind-set.