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The San Diego Law-Enforcement Fitness Project (Part 2...

CrossFit Journal (Video) ·

2012/04/10

You could say the San Diego Law Enforcement Fitness Project is about inspiration. That should be no surprise with Greg Amundson at the helm. In Part 1, the Original Firebreather explains that the program’s goal is to “bring the culture of physical fitness back to the law-enforcement profession.” The project aims to teach officers to view themselves as “professional warrior athletes” and to treat their bodies as their first asset. In Part 2, Amundson talks to a

The San Diego Law-Enforcement Fitness Project (Part 1...

CrossFit Journal (Video) ·

2012/04/10

The Deadlift Set-Up

CrossFit Journal (Video) ·

2012/03/30

The deadlift set-up is easy, says Kelly Starrett: get stiff, load the hips, send the knees forward, pull back, stand up. It’s a strategy athletes should use every time they approach the barbell, and it becomes increasingly important when they’re tired, he says. “We want to do the same thing every time, particularly when it becomes a complex motor skill and all of a sudden there’s a lot of things going on—I’m breathing hard, I’m almost in the pain cave, I

Box Profile: P3 CrossFit

CrossFit Journal (Video) ·

2012/03/27

John McPherson started his affiliate in a multi-sport facility that included batting cages and soccer practice. “I just couldn’t provide a service to my clients unless I got out,” he says of the space his business outgrew. That’s when he found the “giant rectangle” that is now P3 CrossFit, which has been open for about three years in Houston. The box has 198 active members, 47 children in its CrossFit Kids program, three full-time trainers and four part-time

Accommodating Resistance

CrossFit Journal (Video) ·

2012/03/26

It’s impossible not to have bar deceleration if you don’t have “accommodating resistance,” says Shane Sweatt of Westside Barbell. “If you have bar deceleration, you’re teaching yourself to slow down. … In sports, that is not optimal,” he says. As you move a barbell, it’s natural to reduce your effort as you get to positions of mechanical advantage; e.g., the top of a bench-press rep. Enter accommodating resistance that incorporates the use of

“Cancer Is My Bitch”

CrossFit Journal (Video) ·

2012/03/25

Brian Watts originally thought CrossFit was a piece of swimwear. That changed, of course, and now he’s the manager of CrossFit New Haven. Watts is also a cancer survivor who jumps at any chance to fight the disease. Starting in 2002, Watts started feeling unwell, and after going through the medical process, he was told he had Hodgkin’s lymphoma. After getting through treatment and beating cancer in 2006, Watts found himself out of shape and overweight. CrossFit “just kind of

CrossFit Striking: Lead and Rear Straights

CrossFit Journal (Video) ·

2012/03/24

Despite hours watching professional hockey, few people know how to throw a proper punch. In this video, CrossFit Striking instructor George Ryan covers the basics of throwing a punch and explains how proper mechanics result in increased power and efficiency. “Punching is a rudimentary and functional movement that involves the core… . We’re going to punch from the floor up. We want to use our entire body,” Ryan says. Ryan covers the lead straight and rear straight punches,

Exporting CrossFit to Israel

CrossFit Journal (Video) ·

2012/03/23

Over four days in October, Hybrid Athletics hosted nine CrossFitters from Israel. The group made the trip specifically to work with box owner and strongman expert Rob Orlando and to complete the Level 1 Trainer Course. “Having as many people that understand what we’re doing to spread the word is the best thing that could happen,” says Omry Peled, owner of CrossFit Herzliya in Israel. Peled took the course more than two and half years ago but needed to take the written

The CrossFit Football Pyramid

CrossFit Journal (Video) ·

2012/03/22

It begins with nutrition. “Nobody ever got strong out of a vending machine,” says CrossFit Football seminar staffer Ben Oliver. “Training makes you weaker.” It’s rest, recovery and food that make you stronger. Next up on CrossFit Football’s pyramid is strength and conditioning. In other words, Oliver says, “conditioned enough to survive our training.” He adds: “You can’t really get conditioned for your sport in the weight

Jumping Position, Landing Position

CrossFit Journal (Video) ·

2012/03/20

Coach Mike Burgener has a special gift for simplifying the Olympic lifts—especially for beginners. “Ninety percent of all missed lifts are attributed to the feet,” Burgener says to a group of athletes at a CrossFit Oly seminar. To be successful on the platform, Burgener says you need to find the jumping position and the landing position. The first position has the feet right under the hips, while the latter position is the same stance you would use for a squat. The jumping

Keeping the Goal the Goal

CrossFit Journal (Video) ·

2012/03/19

Every box has its own personality, and Matt Swift talks a little bit about what makes CrossFit Brisbane special in this video from Down Under. Listening to Swift, it’s clear that he and his box are very focused. “My only role as a coach is just to keep reminding people there’s only one important thing and everything else is distraction … . My job as a coach is to make sure that behavior matches the goal, because I can only change one or the other.” For athletes and

Box Tour: CrossFit Vengeance

CrossFit Journal (Video) ·

2012/03/18

Don’t let the skeleton mascot and the box’s handle fool you; this affiliate’s name comes from the Bible. So says Bryan Edwards, who co-owns CrossFit Vengeance Myrtle Beach South with his wife, Rachel. “One of our slogans is ‘vengeance is mine,’ meaning that the Lord takes care of the big stuff. We handle the small stuff,” Edwards explains. “Our enemies are sedentary lifestyles, bad diet, just being a victim, if you will.” Friends and

Biggest Loser Winner Goes CrossFit

CrossFit Journal (Video) ·

2012/03/15

What do you do after winning season 12 of The Biggest Loser? You get your CrossFit Level 1 certificate, of course. Washington native John Rhode lost 220 lb. on the show, winning the grand prize of $250,000 by weighing 225 lb. “I’m more energetic, I’m more optimistic, my entire countenance has changed, my outlook on life has changed,” he says while at CrossFit Scottsdale to complete a CrossFit Level 1 Trainer Course. “I now know that with proper planning and execution

The Swing: Body Awareness for Hip Extension

CrossFit Journal (Video) ·

2012/03/13

One of Jeff Martone’s favorite drills is a hip-flexor stretch followed by vertical jumps and kettlebell swings. “You’ll feel a difference. You should be a lot more explosive,” he says. “A lot of times people say that the weight feels lighter.” And the drill not only applies to the sport of kettlebell but also to Olympic weightlifting and powerlifting, Martone says. By the time people reach the swing at the end of the drill, their backs should be straight with no

“A Way of Life”

CrossFit Journal (Video) ·

2012/03/11

Three years after his basketball career at Tennessee Tech University, Elijah Muhammad is 20 lb. bigger—in a good way. Muhammad has been “doing CrossFit and training hard with No. 1 and No. 6,” he says with a smile. “No. 1” is Rich Froning Jr., who won the 2011 Reebok CrossFit Games, and “No. 6” is Dan Bailey, who finished in sixth place at the Games. Muhammad is a strength-and-conditioning graduate assistant coach at the university. The institution also

6,000 Miles for Rob Orlando

CrossFit Journal (Video) ·

2012/03/10

In late October 2011, Hybrid Athletics hosted nine CrossFitters from Israel for four days. The group made the trip specifically to work with box owner and strongman expert Rob Orlando. At the end of the visit, eight completed a Level 1 Seminar at the Stamford, Conn., affiliate. “We’ve practiced the kegs, the yoke, the farmer’s handles, the logs, the stones—all the tools that we use—and we’re going to send them home armed with the knowledge of how to use it and

Speed and Dynamic Efforts

CrossFit Journal (Video) ·

2012/03/09

Lifting heavy is only one part of the Westside Barbell Method. Another important part is lifting fast. Shane Sweatt and elite powerlifter Laura Phelps-Sweatt explain. Dynamic-effort days find powerlifters racking up a certain amount of volume by moving percentages of their max very quickly in small sets, usually with additional resistance added to the bar in the form of bands and/or chains. The dynamic sessions are programmed in a three-week wave: in the first week, you load the movement at 50

Perfecting the Box Jump

CrossFit Journal (Video) ·

2012/03/08

Box jumps are mainly about jumping onto a box. Simple, right? But like any CrossFit movement, you can always add a good dose of virtuosity for increased speed, efficiency and grace. Kelly Starrett and Carl Paoli explain exactly how to set up for efficient box jumps, and they say it all starts with foot position and body position. As all supple leopards know, great body position takes work, so Starrett offers up some mobility drills to get you ready to bounce. The experts also explain how the

Gary Taubes: Questions From the Floor

CrossFit Journal (Video) ·

2012/03/05

What would you ask investigative journalist Gary Taubes if you had the chance? After his presentation to the CrossFit Seminar Staff in San Diego in October 2011, Taubes took questions from the crowd of trainers and HQ staff members. The author of Why We Get Fat and Good Calories, Bad Calories addresses such things as what he would do with unlimited funds. It turns out if he had all the cash he needed, Taubes would actually design a study that would prove “that you can increase energy intake

CrossFit Vitality: The Kids Program

CrossFit Journal (Video) ·

2012/03/04

It’s a familiar story: members start bringing their kids to a CrossFit gym, and suddenly there’s an obvious demand for a CrossFit Kids program. Ameer Lambert-Smith is involved in the kids program at CrossFit Vitality in North Carolina, and he talks about what drew him to coaching young CrossFitters, as well as some of the modifications he uses with them. Lambert-Smith also addresses some of the standard questions about running a program for kids: what’s a good coach-athlete ratio

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