December 2003
ISSUE SIXTEEN
December 2003
Best of the Web: 2003
We launched CrossFit.com in the first months of 2001 with the simple aim of
sharing with the world our brand of fitness. In a world seemingly dominated by
lateral raises, Smith machines, and “aerobics” we were excited to share in what is
demonstrably a better protocol - high intensity functional movement.
We’re tempted to say that we’ve been tremendously successful but that would
largely miss the point; it is you who’ve been successful. Otherwise you’d not keep
coming back. Our presence on the Internet is driven by your successes alone.
We haven’t advertised, SPAMed, mass emailed, or offered kickbacks or network
marketing opportunities. Just our workouts. We put up the workouts; you did the
marketing. We’re proud of the fact that this may be the first genuine grassroots
movement in the history of fitness. This is your program.
Since launching
, the centerpiece of the site has been the
“workout of the day” or WOD as it’s become known. Some have humorously,
continued page ... 2
understandably,
mistaken
the
WOD for CrossFit. The choice of
a daily workout as the heart of our
offering was a deliberate choice
motivated by our insistence that a
program is as good as it delivers
and that no system can or should
stand on hypothetical or theoretical
grounds. Efficacy can be determined
by results alone. If CrossFit were to
be evaluated, it had to be tried.
The WOD delivers that test. We
hold this measure to every fitness
protocol. What does the program
do? What are the programs aims?
How might we measure the results
and the intentions of the program?
These are the relevant questions.
If the WOD is not CrossFit but
an example of CrossFit, then what
is CrossFit? CrossFit is a functional,
mixed modal, high intensity,
constantly and deliberately varied
protocol. Our aim is to elicit as
broad an adaptational response
as possible. Our specialty is not
specializing.
There are as many variants of
the CrossFit theme as there are
possible books in a library or
thoughts in your head. This is
scary or liberating depending on
your temperament. Someone who
should know better griped recently,
“Every day is a different workout.”
Yes it is.
If a workout involves squatting,
throwing, and climbing, in a single
high intensity effort, it’s CrossFit.
Similarly, if a workout has you
pole-vaulting across a moat full of
crocodiles, scaling a castle wall, and
Community
CrossFit Drills and Skills IronMind Charlie Francis J.V.
Askem Danny John Buddy Lee Function Dynamics Irish
Throwers Club Quack Watch Kilogram
4
.com Exercise
Page John Gill Ginastica Natural Concept II Dinosaur
Training Stretching and Flexibility by Brad Appleton On
the Mat Beyond Vegetarianism U. of Ore. Exercises for
Improving Climbing Performance Power Athlete’s Magazine
Stephen Seiler Dynamax Tulsa World of Gymnastics
Calorie Restriction Society Hoplology Strength Fit Metolius
Climbing Big Kip’s House of Hurt Go Heavy Old School
Strength Training Josh Yelon’s Low Carbohydrate
Medical Research Page American Gymnast United
States All-Round Weightlifting Association Multilevel
Moves Westside Barbell Club U.S.A. Weightlifting U.S.A.
Gymnastics U.S.A. Wrestling Boot Camp Fitness Cyclic
Ketogenic Diet Page Mike’s Gym ExRx World Class
Coaching LLC Clarence Bass Stew Smith Go Animal
Gayle Hatch’s Lifting Page Art De Vany’s Evolutionary
Fitness Dragon Door
1
December 2003
wrestling dragons, this too is CrossFit. If it
looks like CrossFit, it’s CrossFit.
We don’t use dragons, pole vault, or
scaling walls, not yet, but if we had them
around we’d use them. What we have
done, though, is borrowed freely from
weightlifting, gymnastics and their subsidiary
efforts. Weightlifting and throwing, their
cousins the Kettlebellers, gymnastics and
climbing, and the martial arts are all fair
game.
CrossFit is an amalgam of these training
modalities with an arguably unique spin
on programming, but the elements are all
borrowed or maybe better yet, have been
stolen, because we aren’t asking or giving
them back. But, we are not the experts on
the elements or exercises we’re using. The
experts form the communities that we’re
featuring here in this issue of CrossFit
Journal.
We’ve long wanted to feature and
celebrate the domains from which we’ve
so generously harvested, but weren’t quite
sure what the unifying concept might be.
After dismissing “effective”, “legitimate”,
“honest”, and other value charged
nomenclature we’ve settled on “functional”
to describe the families that have lent us
their methods and exercises.
We recognize two important aspects to
“functionality”. One is the common, or
even universal, motor recruitment pattern,
and the other is that ideally, the movement
should transport either the body or an
external object practically and efficiently
from one point to another. (We’ve
identified five or six critical characteristics
of functional movement, several of which
are unrecognized by “experts”, but that’s
the stuff of another CFJ.)
Why celebrate the community of athletes
continued page ... 3
Coach Glassman,
I’m honored by the invitation. Thank you. I’ve listed
the websites that I’ve found useful below with some
commentary about each. Most, if not all, of them I
found out through Crossfit, either on the message
board or as a direct reference from your main page.
Since finding Crossfit, I rarely find it necessary to
look elsewhere for fitness information (outside the
occasional good article/link referenced on the main
page or on the message board), so I could only think
of five websites that are compelling enough for me to
visit on a periodic basis.
- A great all-around site. I like the integrated evolutionary
approach that he takes towards all aspects of fitness, health and environment. He
provides great references (Cordain, Audette, de Vany, etc.) for the most part, but,
with no description of or reference to O-lifting and gymnastics, I feel he falls a little
short in the exercise department.
- Good site. When I was looking for O-lifting info
on the web over a year ago, I discovered this site the same time I found out about
Crossfit. I like Dan’s constant reinforcement of his main points (1. the body is one
piece, 2. there are three kinds of lifting and 3. all training is complementary). His site
provides a good alternative for those seeking O-lifting centered workouts with less
randomness than the WOD. I also like how he addresses lifestyle issues in addition to
the lifting.
http://www.powerathletesmag.com
- This site has a lot to offer – kettlebells,
gymnastic maneuvers and tips, some talk about diet and frequent interviews with
training experts. A little more attention to O-lifting would help round out this site’s
focus. The professional design of this website is a plus.
- This site’s Panorama, Idea and Games sections are
outstanding. Reading through the first two sections of this well-designed site really
helps to illustrate and tie together some evolutionary notions that have been covered
individually on the Crossfit message board. There are also some good articles. One of
the main ideas of this site is that exercise should be primal, playful and practical. Their
emphasis on enjoyment is a real aid to people like me who often fall into the trap of
pushing 110% all the time. The games look amusing. The exercises, with no mention
of gymnastics, O-lifting or powerlifting, were, I thought, pathetic (even Kieth, from evfit,
AT LEAST does deadlifting and squats).
- Although Mr. Bass wouldn’t be my first choice for nutritional
or fitness information, he does have several interesting articles on his site, some of
which cover materials I’ve read elsewhere (Kolata’s Ultimate Fitness, Matt Furey, The
Warrior Diet, etc.).
Editor
Community
Best of the Web: 2003
Ryan Atkins
Martial Artist
...continued from page 1
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December 2003
and sports we call functional and from
which we’ve freely borrowed? There are
two reasons. First of all, it’s a matter of
common courtesy and intellectual honesty
to acknowledge sources for any endeavor.
The other reason, equally compelling
perhaps, is to form community.
Why community? Because it betters all
of us. Gymnasts, weightlifters, climbers,
and throwers have been divided by
convention and artifice. What each has to
offer the others is substantial but, more
importantly, what each has to offer each
of us is incredible, and, yet, the prevailing
commercial fitness model is bereft of the
experiences, techniques, and benefits of
each. Amazing but true.
Sharing CrossFit over the net has altered
the program we’ve been sharing. How
could it not? In the matter of our exercises,
we arrived on the scene rank amateurs
exposing ourselves to the company of
experts. You’ve straightened us out on
more counts than can be delineated here.
Thank you.
But there’s another value to the
community, the CrossFit family, which
you’ve built. Your feedback has impacted
our programming prescription. We’ve
delivered our message to tens of thousands
of you, and you’ve been kind enough to let
us know what worked and what didn’t. This
feedback has been indispensable to our
efforts and instrumental in improving the
quality of our program.
In trying to understand the advantages and
nature of a system that derives inputs from
participants that in turn shape the system,
we’ve discovered the world of “open source
software development” and the broader
notion of “decentralized peer review”.
The Internet has made possible the
development of scientific projects where
the number of designers is large and the
speed of review consequently high. Linux
software is the crowning example of open
source and decentralized peer review,
but decentralized peer review is one of
the most important scientific concepts of
modern times, and the Internet is wildly
conducive to decentralized peer review and
open source development. Here are some
fascinating links to introductory material on
decentralized peer review: First Monday,
Nature, The New Peer Review, and Brad
Spry.
First Monday,
Nature,
debates/e-access/Articles/luce.html
The
New
Peer
Review,
//www.chip.org/resources/papers/
kohane%20jamia-supp00.pdf
Brad
Spry,
continued page ... 4
http://www.goheavy.com
http://www.usaweightlifting.org
http://www.danjohn.org/coach.html
http://www.dragondoor.com
http://www.strengthfit.com/
http://www.nsca-lift.org/
http://www.mikesgym.org
http://www.ironmind.com
http://www.powerathletes.com
http://www.ultimatedietsecrets.com
http://www.fdzine.com/olympiclifter/
http://www.concept2.com
HTTP://WWW.CROSSFIT.COM ...NUMBER 1!!!!
Mike Burgener (center) with sons
Casey (right) and Cody (left)
Strength and Health.com -
www.yorkbarbell.com/sandh.html
National Tactical Officer’s Association-
Pressure Points and Control Tactics Association -
http://www.michionline.org/fall00/
International Wound Ballistics Association -
Community
Best of the Web: 2003
Editor
Mike Burgener
USA Weightlifting Senior International Coach
TJ Cooper
Jacksonville SO S.W.A.T
...continued from page 2
3
December 2003
When it works, the open source
development
model
leverages
the
Internet magnificently and has produced
some spectacular scientific achievements
spontaneously
and
with
a
speed
unimaginable by other means.
We’ve tasted the clout of decentralized
review in the nearly three years that our site
has been up. CrossFit has found its way into
the inner reaches of government and sport,
often ruffling the feathers of the founders
and boosters of prevailing systems and
authority, but inexorably it moves forward,
standing on it’s own merits and your
support. The Internet makes silencing critics
impossible, the sequestering and isolation
of good ideas tough, delivers information
worldwide.
Fitness may not only be well suited for, but
in critical need of decentralized peer review.
The guidance coming from the scientific/
professional community on fitness (and
nutrition) is largely worse than worthless.
One of our soldiers on our message board
offered, “As for fitness “experts”, there’s no
such thing, anywhere.” We’re inclined to
agree. Each of you possesses a body, knows
what you’d like to achieve with it, and can
readily detect progress towards that end.
Become the judge, experiment.
CrossFit is yours to steal, claim, share,
spread, and most importantly to improve
and develop. To that end, beginning in 2004,
we are going to ask prominent members of
the functional movement community to
contribute workouts for inclusion in the
WOD. We will make sure that the kernel
to our program as described in “What is
fitness?” be kept in tact, but the substance
of the contribution from others will be
clear. The reviewers featured here will
be prominent among those contributors.
Anyone who wants to make a contribution
is wholly encouraged to do so. We are
designing processes to review, evaluate, and
continued page ... 5
Greg,
Your assignment is a tough but worthwhile one.
I have bumped though hundreds of related sites
since being pulled kicking and screaming to this
high tech era. This will motivate me to add
relative sites to what should be our training page
when I finally get to it. One reason for the long
delay in adding our fun-work-hard-play training
page is the discovery of yours 3 years ago. It
was then I realized that Crossfit had clearly and
efficiently said all the things that We would say.
Why re invent the wheel. Your mousetrap as
I see it cannot be improved on. The only thing
that I would have done differently is leave out
any mention of diet or nutrition. I will attempt to divide the sites into categories.
For the participant and non professional. These sites have great information related
to their targets
appeals to all levels, all sports. Their
bag of tasks treatment of their definition of fitness expressed by their WOD is
outstanding. I have reviewed every WOD in their archives and have not found any
that appear unreasonable. A few I could not understand. Each one is well thought
out, reasonable, self assessing and relevant to a dimension or dimensins of their
difinition.
Click on LIVING STRONG and TRAINING
TIPS. Great and entertaining information for those intersted in Strength and Power
from the weight room. Richard and son Bert have been playing the Iron game a
long time.
http://www.biggerfasterstronger.com
Click on the training page. This
site has been diminished some over the past few years, probably because they must
retain some for their paid clinics and magazine. Being inclined toward Track and Field
and Masters sports, the Training page at
good information. They have a wealth of human resources at their disposal.
http:
//www.elite-sports-training.com
gives fairly good general treatment of sports specific
training.
Sites for the Professional.
updated regularly very professional
and scientific. Sometimes too much.
Sites with useable data. My favorite
http://www.masterstrack.com
interest is the aging curve as related to all components of fitness and the human
physical condition and as it relates to all three energy cycles. The data collected here
over the past 50 years on sprints, middle distances, distance, jumps and throws by age
divisions has allowed them to be deadon in factoring aging curves that can be applied
to any physical task.
Finally,
http://www.atletieklinks.be
must have something for everyone. Over 800
links associated with fitness and athletics all over the world.
Dr. Jim Cawley and Desmond
Byrum
Community
Best of the Web: 2003
Editor
Dr. Jim Cawley
Coach, Founder of Dynamax
...continued from page 3
4
December 2003
implement your contributions.
“Community: Best of the Web: 2003”
features a listing of our 50 favorite Internet
sites and the favorite picks of some of
CrossFit’s more visible friends. Our selection
process criteria is filtered for content,
influence, contribution, and perceived
authority.
The community of selected sites is truly
impressive, but, as we go to print, the
worry is that we’ve not included some
important players. That is a virtual certainty
and we’ll apologize now for these inevitable
omissions. Our list of community members
is going to become a living document:
published openly and revised regularly, so
please let us know what we’ve missed and
we’ll fix it as the list grows.
http://www.functiondynamics.com
- I suppose I started with this one in order to avoid
focusing only on martial arts sites. I was turned on to this site/group by Tom Oberhue,
West Coast director of the Straight Blast Gym International (see Tom at
http:
) . The guys at SBGI are all about performance and Tom
is very intelligent and analytical as a coach and as a fighter. I have yet to try Function
Dynamics myself, but liked the site and trust Tom’s recommendation implicitly.
http://www.straightblastgym.com
- Matt Thornton, founder and president of Straight
Blast Gym International, started a revolution in certain martial arts circles not unlike the
one I see CrossFit beginning as I write. SBGI is all about performance and aliveness, not
about sticking to dead patterns and stagnant philosophies. They encounter, at times,
stubborn resistance from those threatened by the truth, but they continue to come
out on top. Sound familiar?
http://www.jiujitsugear.com/forum/
- This site is dedicated to Brazilian Jiu Jitsu,
submission grappling, vale tudo, and the like. Though much of the discussion forum(s)
is dedicated to technical questions, there are often good threads concerning fitness
and nutrition for the combat athlete.
http://www.mma.tv/TUF/index.cfm?FID=1
- The Underground Forum itself can get a
bit silly, but, as with the site above, it often has useful threads on combat fitness. More
importantly, the site hosting it also has forums dedicated to BJJ, JKD, Boxing, Health
& Medical, Strength & Conditioning, Weapons, Wrestling, and more. It takes a bit of
surfing, and some filtering through crap, but there is a lot of good information on this
site.
http://www.circularstrengthmag.com
This webzine is run by Scott Sonnon, a Sambo
and fitness coach who appears to have trained in Russia. It has current and archived
editions up for viewing. I haven¡¯t had the opportunity to read through the content
carefully, but it looks to be one of the best strength and conditioning resources put
out by a martial artist.
- This choice is a bit tough to justify in terms of web
content. The site gives very little information. I am including it, however, because
I have trained at the Cambridge, MA location many times and find this particular
brand of yoga just about the perfect complement to a good Brazilian Jiu Jitsu/MMA/
CrossFitter¡¯s workout schedule. I can recommend the workout without reservation
to anyone who has the opportunity.
http://www.ginasticanatural.com
- Okay, my last and perhaps most controversial
pick. This site is in Portuguese. But, like the site above, I know firsthand that this is an
awesome workout. It¡¯s a mix of yoga, gymnastics, and animal movements that is very
popular with the best fighters in Brazil. And they do have an English version of their
video.
CrossFit
We made the list and put ourselves right
on it.
Drills and Skills
Hats off to Coach Roger Harrell for offering
the best gymnastics content on the web!
The gymnastics community is virtually
invisible on the Internet. Finding useable,
how-to type content is really difficult.
The conditioning page alone would have
warranted Drills and Skills inclusion. This is
our portal to the world of gymnastics.
IronMind
The site is content-poor but IronMind.com
is a clearinghouse for the best published
content (videos, books, photos) in strength
training. Dr. Randy Strossen, IronMind’s
principal, is the foremost chronicler of the
strength and lifting world. His MILO is the
continued page ... 6
Community
Best of the Web: 2003
Editor
Dr. John Frankl
Brazilian Jiu-Jitsu Black Belt, Cofounder of CrossFit/BJJ Norcal
...continued from page 4
5
December 2003
http://www.biggerfasterstronger.com
some significant web surfing and have been unsuccessful
in finding a company that provides quality weightlifting
equipment at affordable prices. The quality of the BFS
Solid Rubber Bumper Plates make this company a must
for anyone serious about developing the Olympic lifts.
website and company that I’ve been able to find
that solely focusing on the strength component of
fitness. The functionality of movement that Ironmind
emphasizes is crucial in developing all-around fitness.
The quality of their weightlifting equipment is second
to none.
found for anyone serious about maintaining the Zone
eating habits. The website is free and provides recipes
for a variety of Zone meals. All you have to do is choose block size, main ingredients,
and whether you want a breakfast, lunch, dinner, snack, or side dish. The recipe
archive has a variety of meals, complete with cooking directions. Nothing could be
easier.
- Dynamax medicine balls are the best in the industry,
bar none! The website also includes medicine ball exercise drills and offers their
medicine balls in a variety of colors. Any serious fitness program is not complete
without medicine ball exercises.
- The only website that I’ve been able to find that sell
Russian Kettlebells. The prices are reasonable but you get killed in the shipping cost.
The website seems very “commercial” but they have a monopoly on the kettlebell
industry.
- The finest indoor, gym-quality rowers around. Their
newest model features a new PM3 module that stores multiple workouts and allows
users to create their own personalized workouts. The rower includes a memory
card so you no longer have to write down your workouts. The PM3 module can be
downloading into your computer and Concept2 provides the software. Concept2
is obviously serious about improving their product and providing a high quality of
customer service.
best strength-training journal available. Not
only is IronMind’s equipment the best in the
industry but also nobody does a better job
of order fulfillment.
Charlie Francis
This is a sprinter’s paradise on the net.
Where else can you find 7,000 posts on
sprinting? There’s better weight training
advice here than can be found on nearly
every military and martial arts training site.
Go figure.
J.V. Askem
www.olympus.net/personal/cablebar/
The world of lifting lost a pioneer when J.V.
passed away this year.
Dan John
Danny John is an absolute treasure to the
community of functional training and sport.
Champion lifter, thrower, and Highland
games competitor, Dan has given more
rock solid advice on the Internet that any
other single individual. Self-deprecating and
kind, it’s hard not to love this guy.
Buddy Lee
Buddy Lee is the jump rope guy. You only
think you’re good at jumping rope.
Function Dynamics
Function dynamics is, like GoAnimal and
Gymnastica Natural (see below), a program
committed to improving natural human
movement. Function Dynamics is weak on
content but the concept is compelling.
Irish Throwers Club
This is our headquarters for the Olympic
throws: shot, discus, hammer, and javelin.
continued page ... 7
Community
Best of the Web: 2003
Editor
Phil Mancini
San Jose P.D. M.E.R.G.E.
...continued from page 5
6
December 2003
1.
CrossFit: Forging Elite Fitness
2.
CrossFit: Forging Elite Fitness
3.
CrossFit: Forging Elite Fitness
Exercise Physiology:
Masters Athlete Physiology and Performance
(http://home.hia.no/~stephens/index.html)
Gymnastics:
Drills and Skills: Conditioning
(http://www.drillsandskills.com/skills/cond)
AmericanGymnast - Training Tips Home Page
(http://american-gymnast.com/tt/index.htm)
(http://www.usa-gymnastics.org/)
Training Tips: The Power of the Planche
(http://www.intlgymnast.com/trtip/planche.html)
Gymnastics Tips for Gymnasts and Coaches
(http://www.tulsagymnastics.com/Routines%20folder/Directory.html)
Olympic-Style Weightlifting:
Dan John Lifting and Throwing Page
(http://danjohn.org/coach.html)
(http://www.fdzine.com/olympiclifter/index.html)
(http://www.exrx.net/Lists/PowerExercises.html)
Gayle Hatch Weightlifting / Strength training
Kilogram4.com - Exercises
(http://www.hhs.csus.edu/homepages/khs/Kilogram4/
public/Exercises/table_of_contents_Exercises.htm#top)
THE CABLE/ BAR GUY (THE PERSONAL WEB SITE OF J.V. ASKEM
(http://www.olympus.net/personal/cablebar/index.htm)
(http://www.worldclasscoachingllc.com/)
Rock Climbing:
(http://www.johngill.net/)
Metolius How To Train -Rock Rings
(http://www.metoliusclimbing.com/howto-
trainrockring.htm)
Climbing Exercises & Resources
(http://www.uoregon.edu/~opp/climbing/
exercises.htm)
Wrestling:
Dan Gable Commitment to Excellence
(http://dangable.com/index.html)
USA Wrestling - The National Governing Body for Olympic Wrestling
www.themat.com/newusaw/)
General Fitness:
(http://www.buddyleejumpropes.com/)
Concept2 - Rowing Machines, Oars, Strength Training, Indoor Rower, Dreis
//www.concept2.com/Default.asp?bhcp=1)
CRASH-B Sprints World Indoor Rowing Championships Home Page
www.crash-b.org/)
BOOT CAMP FITNESS “It’s Torture, but it Works!”
.com/testimon.htm)
Clarence Bass: Bodybuilding & Fitness Home Page
Bill Pearl Enterprises, Inc. - Bodybuilding and Fitness
The Official Jack La Lanne World Wide Web Site
(http://www.jacklalanne.com/)
Dr. John Macraken and sons
Quack Watch
Quackwatch debunks fraud in health and
fitness. Unfortunately, on the subject of
nutrition the sites operator, Barrett, is
himself a quack. The site largely reflects
the medical community’s party line on
every topic. Everyone believes in something
stupid, no?
Kilogram4.com Exercise Page
www.hhs.csus.edu/homepages/khs/
Kilogram4/public/Exercises/table_of_
contents_Exercises.htm#top
Freeze frame photography readily matches
video in depicting human movement
but only when the photos catch critical
moments. This site from the California State
University, Sacramento manages exactly
that. That and the Plexiglas plates provide
some of the best graphical depiction of
Olympic lifts anywhere on the net.
John Gill
This father of bouldering is a mathematician
and began his athletic career as a gymnast
– ringman no less. (Coach is ready to anoint
the guy King on this alone.) Photo-rich, this
site is genuine and amazing!
Ginastica Natural
Even if you read Portuguese, the content is
week, but the underlying concept on natural
athletic movement is superb. Converts to
Ginastica Natural have been primed for
gymnastics instruction.
Concept II
Can you name a manufacturer of gym
equipment that has turned their device
into a sport with an international following
of super-elite athletes? There’s only one.
From this site you can rank your rowing
performance against a world class pool of
participants. The machine itself, especially
the model D, is our single favorite piece of
continued page ... 8
Community
Best of the Web: 2003
Editor
Dr. John McCraken
Physician
...continued from page 6
7
December 2003
- anything kettlebell related; also
has a great and active fitness and nutrition forum. Definitely not
a bodybuilding site, it’s full of strength, martial arts, kettlebell,
and general fitness articles and ideas. Lots of emphasis and
information on kbs, deadlifts, pullups and pushups. If crossfit
didn’t exist, I would put this at the top of my list. The products
(videos, books, kettlebells) are very good and they do work
as promised, but the selling is very much like an obnoxious
“infomercial”. This is a site I visit daily, and would be my primary
site for information if Crossfit didn’t exist.
http://www.powerathletesmag.com
I feel this e-mag is outstanding; well written articles about
gymnastics, kettlebells and general overall fitness. No fluff. To
think I wasted all that money and all those years on glossy bodybuilding mags filled
with butt-floss bunnies and little good information for a serious athlete!
- Another of Tyler’s kids. The exercise section is very
nice, with the different moves on the rings well described and often illustrated. The
forum is small but I’m hoping as more people discover rings in their programs that
they will contribute and expand the site. And
of course, you can buy rings! (I use my rings so much that I just
purchased another set for the basement/travel - it’s getting too cold to play outside
and I don’t want to try to get them over the beam again, it’s a nightmare!).
- Some of the most diverse and best made products for
serious trainers. I’ve purchased several items from them over the years (cambered
squat bar, hip belt, loading pins, Milo magazine etc...) and found them all to be top
notch quality. Plus the customer service is outstanding. I can’t say enough good about
these folks.
http://www.beyondprobiotics.net
“cardio” equipment.
Dinosaur Training
Brooks Kubiks’ Dinosaur training is a must
read for every serious fitness enthusiast.
Dinosaur training is the definitive antidote
to the chrome, mirrors, and ferns style gym.
Stretching and Flexibility by Brad Appleton
www.cmcrossroads.com/bradapp/docs/rec/
stretching/
Good free stretching information.
On the Mat
Scottie and Gumbie are “wackadoos”
but they caught on quickly to CrossFit’s
successes in Brazilian Jiu-Jitsu and spread
the word like wildfire. Their site is raw and
the videos are enough to make anyone start
BJJ. They are potent forces in the grappling
community.
Beyond Vegetarianism
This is your one stop vegetarian rehab
center. “Hi my name is Joe, and I’m a
vegetarian.” “Hi Joe!”
U. of Ore. Exercises for Improving Climbing
Performance
w w w . u o r e g o n . e d u / ~ o p p / c l i m b i n g /
exercises.htm
Good climbing content throughout the site.
Power Athletes Magazine
Tyler Haas is at the center of everything.
He likes rings; he likes kettlebells – that
makes two of us.
We’re hoping that next
year he integrates the two for metabolic
effect. Tyler is a leader in building functional
community. He even tried to get Mel Siff
and Greg Glassman to agreement. This kid
rocks!!
Stephen Seiler
Dr. Stephen Seiler’s name comes up on
top when “lactate threshold” is searched
on Google. Dr. Seiler is a top-drawer
exercise physiologist and coach – very
rare bird. His coaching is predominantly of
endurance athletes, but his presentation of
the physiology of endurance adaptations
provided much of the impetus to CrossFit’s
foundations.
Dynamax
Dynamax is to medicine balls as Eleiko is
to weights. Founders Jim Cawley and Bruce
Evans have been instrumental to CrossFit’s
development. Our ten general adaptations
to exercise came from these gents. The
exercise manual accompanying Dnamax
balls is must reading for every coach, trainer,
and athlete.
Tulsa World of Gymnastics
The voice over and obnoxious kids’ singing
continued page ... 9
Community
Best of the Web: 2003
Editor
Kelly Moore
Champion Power Lifter
...continued from page 7
8
December 2003
For Fitness:
http://www.crossfit.com
http://www.goheavy.com
http://www.purepowermag.com
http://www.powerathletes.com
http://www.dragondoor.com
For Combatives:
http://www.crossfit.com
http://www.purepower.com
http://www.infinityfitness.com
http://www.myodynamics.com
http://www.deepsquatter.com
http://www.davedraper.com
http://www.mattfurey.com
http://www.dragondoor.com
http://www.maxercise.com
http://www.trainforstrength.com
http://www.mitymous.net/weights/xfitfaq.htm
almost pulled these guys from our list, but
gymnastics content is scarce on the Internet
and they have some.
Calorie Restriction Society
This is the best site for calorie restriction
and longevity on the net. The FAQ is a
must read and reread.
Hoplology
“The International Hoplology Society is
dedicated to the study of the evolution
and development of human combative
behavior.” Something for everyone -
train wreck fascinating for the timid and
critical insights to human behavior for the
combatant.
Strength Fit
This is Dr. Patrick O’Shea of Oregon State
University’s site. A little to professorial for
us, but Dr. O’Shea encourages weightlifting
for seniors so he’s one of us after all. Wish
there were more content and less sales.
Metolius Climbing
Metolius’ “How-To Guides” show how
you can turn your garage/home gym into
a climbing showcase. The sections entitled
“Build a Climbing Wall” and “Use and Install
Campus Boards” alone would have justified
Metolius’ inclusion.
Big Kip’s House of Hurt
http://pub208.ezboard.com/fbulkandpowe
r48873frm13
Kip Miller runs the best Highland Games
site on the net. These guys make the rest
of the “hardcore” look soft. The no B.S.
conversation here is living room authentic.
This is a great site.
Go Heavy
Great lifting discussion, hardcore, steroids
and all.
Old School Strength Training
http://pub26.ezboard.com/foldschoolstren
gthtraining70757frm1
This is our favorite strong man site and the
archives are a treasure trove of hardcore
lifting lore.
Josh Yelon’s Low Carbohydrate Medical
Research Page
http://charm.cs.uiuc.edu/users/jyelon/
Mr. Yelon has done the public a great
service in compiling published medical
research
on
reduced
carbohydrate
consumption. His summaries are the best
English translations of medical jargon we’ve
seen.
American Gymnast
continued page ... 10
Community
Best of the Web: 2003
Editor
Nick Nibler
King’s County Washington Sheriff’s Office; Cofounder Crossfit North
Lynne Pitts
Champion Power Lifter
...continued from page 8
9
December 2003
American Gymnast is champion gymnasts
Jay Thornton and Steve McCain. “A
Parallette Training Guide” found in “training
tips” contains enough work to keep an elite
athlete busy for three years.
United States All-Round Weightlifting
Association
This is the official site for the odd lifts. The
Inman Mile alone justifies inclusion of this
site. Most of the odd lifts will never be seen
in your gym and some of them are the best
exercises ever known.
Multilevel Moves
Joe Eigo is multilevel moves and words
won’t adequately describe Multilevel Moves
- you have to see it.
Westside Barbell Club
This is the mecca of powerlifting. Bold and
straight talking, Louie Simmons, is one of
the greatest powerlifters and powerlifting
coaches of all time. Read each of the articles
several times.
U.S.A. Weightlifting
U.S.A. Weightlifting is the governing body
for weightlifting in the U.S. otherwise they’d
not have made our list. We wish they’d
develop better content. Good for the links.
U.S.A. Gymnastics
U.S.A. Gymnastics is the governing body for
gymnastics in the U.S. otherwise they’d not
have made our list. We wish they’d develop
better content. Good for the links.
U.S.A. Wrestling
U.S.A. Wrestling is the governing body
for wrestling in the U.S otherwise they’d
not have made our list. We wish they’d
develop better content. Good for the links.
Boot Camp Fitness
Michael “Rut” Rutherford is 100% the real
deal. When he gets to his new digs he’s
hanging a CrossFit shingle. We love this guy.
Cyclic Ketogenic Diet Page
This is your one stop shop for cyclic
ketogenic diets. C-K-D is a great meeting
place and the nuts and bolts nutrition
discussion is great.
Mike’s Gym
Mike Burgener is a great weightlifting coach.
His garage is a Regional Training Center for
USA Weightlifting – that alone is enough to
make him a friend of ours.
ExRx
ExRx hosts video clips of major movements.
They’re neither graphically nor mechanically
great, but there nevertheless.
World Class Coaching LLC
www.worldclasscoachingllc.com/
Coach Steve Miller may have the most
developed sense of the mechanics of
weightlifting in the U.S. The site is pointless,
but the videos are hands down the best
instructional tapes in lifting, so they made
the cut.
Clarence Bass
Clarence Bass could teach us to like
bodybuilders. Open minded and thoughtful,
this lawyer’s site is chock full of great
material. Diet is his Achilles heel, however.
(We know, he’s ripped.)
Stew Smith
Take away our rings, weights, parallel bars,
and kettlebells and we’re left with Stew
Smith. Stew’s workouts are tough and he’s
a tremendous gentleman and friend of
CrossFit’s
Go Animal
“Play as if your life depended on it.” The
GoAnimal method is physical training in an
evolutionary context. The site is beautiful
and the games fun. This is an absolute must
with kids.
Gayle Hatch’s Lifting Page
Between April 7, 1972 and April 11,
1999, the Gayle Hatch Weightlifting
Team of Baton Rouge, Louisiana won 102
consecutive home court competitions.
During this amazing streak, they won all of
the men’s major national championships.
What more could we say.
Art De Vany’s Evolutionary Fitness
http://aris.ss.uci.edu/econ/personnel/
devany/evolutionaryfitness.html
We first linked to this site two years ago,
intrigued by the notion. That’s the day that
Robb Wolf found us. Finding Robb and Art’s
thesis are two perfect reasons to celebrate
Evolutionary Fitness.
Straight Blast Gym
We’ve had some very cordial and
generous contacts with Straight Blast Gym
affiliates. Matt Thornton’s commitment to
pragmatism is the first and most important
step to shifting from martial art to martial
science.
Dragon Door
The Kettlebell phenomenon is great.
Pavel and Coach Davies are making real
contributions to the general population’s
fitness. The network marketing of
kettlebells, pop-up ads, SPAM campaigns,
calling everyone “Comrade”, and blind fealty
to Pavel blunts the message for adults, but
if you work your way to the content – it’s
actually pretty good.
“If it looks like CrossFit, it’s CrossFit.”
-Greg Glassman
Community
Best of the Web: 2003
Editor
...continued from page 9
10
December 2003
Daniel John
Community
Diocesan Director of Religious Education - Diocese of Salt Lake City - Coach - Champion Lifter and Thrower
When I first came to the internet, I made the mistake of thinking that anyone who put up a site actually knew what they were
talking about when it came to nutrition or training. Like many “older” people, I still have that lack of cynicism that often gets me in
trouble as I tend to trust people far too quickly.
Fortunately, it didn’t take long to be educated. One saving grace about the internet is that information is available much quicker than
a shyster can imagine. Soon, I saw photographs of the experts or reports of their training. I quickly had a new standard: an “expert”
had to be at least as strong as my junior high daughter.
So, after just a few years on the World Wide Web, I have come to some conclusions about who I listen to for advice. My top ten
list and commentaries:
10.
http://pub26.ezboard.com/foldschoolstrengthtraining70757frm1
- The Old School Forum has been hosted by Andy Foctman
for a number of years, yet it seems to be fading in its former glory. The archives are worth publishing, though, with great information
from the likes of the late J. V. Askem and a host of truly excellent lifters and psychos. If you are ever interested in long discussions
and outraged arguments concerning various stone and rock carries, this is your place. It is also a pretty good place to find out about
Olympic lifting and other strength sports.
9
. http://pub208.ezboard.com/fbulkandpower48873frm13
- Kip’s House of Hurt is my favorite site for discussing the Highland
Games. On the bottom, you can link to the rest of the various forums of the “Power and Bulk” crew. Check your ego at the door at
this place as you will never know how good the person you are arguing with might be in the “real world.” I have met the bulk of the
guys at the HofH and they are all great guys who are very, very large. My wife was wondering if I was standing in a hole during our
group pictures. But, if you are interested in turning a caber or tossing something far*see these guys.
8.
- A fairly new site, but it has all your “one stop” shopping for the Cyclical Ketogenic Diet (zero carbs for
several days*up to six, one or two day carb up). The forum can be simplistic, but you can gather the basic CKD concepts there in
about ten minutes.
7.
http://homepage.eircom.net/~irishthrowersclub/Index.html
- The Irish Throwers Page is your place on the web for discus, shot,
hammer and javelin. But, for those who don’t care in the least about this, it has one of the best links pages on the web. The strength
pages that are listed are all functional sites with little, if any, junk on them.
6.
- I have this weird “love-hate” relationship with this site. Testosterone Nation is an odd place, but you can
get more information from their archives than through hours of internet searches. The back issues of this weekly can save you a
lot of money as the staff summarizes literally dozens of books from Pavel to diPisquale and everyone in between. Sure, they have
a supplement bias to a lot of stuff, but this is where you get your first taste of Poliquin, Charlie Francis, and the rest of the strength
gurus*all for free. s
http://www.panix.com/~paleodiet/
- The “Paleodiet” page. One of the first sites that I found on the internet and my reading there
turned me from a “fattie” to a “fittie.” Some of the sites are purely educational about human history, some of the sites are purely
crazy, but all of them remind us not to eat out of the box while we watch television.
4.
http://www.crossfit.com/discus/messages/board-topics.html
- The crossfit message board is one of my favorite places on the
web. The archives provide tons of excellent information on nutrition and lifting and fitness. It seems to be popular with people who
have lots of smarts in fields like chemistry and the nutrition discussions are a class in biochemistry “lite.”
3.
- What I like about the forum*and I have never posted here*is that you can get “real world” answers.
This is a forum dedicated to improving sprinting, so there is a “bottom line” here: did I go faster (according to the clock) or not?
Francis’s book on speed is one of the internet’s best e-book buys
.
2
- Mr. Ripped’s website has a monthly offering of one or two articles that always provide me food for thought.
Now, I don’t agree with Clarence about diet necessarily, but he has the best handle on goal setting of anyone on the market. (After
reading Ripped, we had a series of emails where I tried to point out that his approach to a high protein diet was far too low in
fat*a zero carb, zero fat, high protein diet is what led him to trouble, in my opinion. My only issue with him is that he tends to be
extremely “anti-fat,” although that does seem to be changing lately.) His article on “Keep the Spring” is very good.
1.
- Every time I “goanimal,” I come away with a new idea or a new appreciation for play. One of the single
best sites on the internet for pure information about athletic training masked behind a lot of “playfulness,” I have used dozens of their
ideas for my training and the throwers and lifters that I help. It is a “book” masking as a website.
11
December 2003
Community
VITAL CHOICE
. With the mounting evidence favoring consumption
of fatty fish the public is finally purchasing more fish. The problem with this lies in the fact that
most fatty fish purchased at the typical market is raised on fish farms. Kept in small pens & fed
antibiotics and dyes to keep their orange hue, these fish are masquerading as health food.
VITAL CHOICE products are harvested from the pristine waters of the far north. They are
flash frozen to preserve freshness and shipped over night to your freezer. The filets are only
pennies more than your local market and the food value is night and day.
DAVE’S ALBACORE Along the same lines, I like the quality, fishing procedures of Dave’s
Albacore
. I like the PROTEIN PLUS produce for snacks.
Ordering by the case on-line is around $4.95/can which will save you around $3.00/can on the
retail level. This stuff rocks straight up with a fork or SWISS ARMY tool.
MEASURE 4 MEASURE
http://www.wolinskyweb.net/measure.htm
You would not initially categorize this link as a health and fitness
site until you examine the plethora of links. The categories for science and health are the most applicable to the CrossFit enthusiast.
DAN JOHN
. I like this guys approach to teaching the most productive movements in the strength
and conditioning world. He has disected these movements and communicates them to his audience in functional and realist
terms. As a breadwinner, husband and father, Dan constructs programming for the regular guy. I took a couple of his tips and at the
age of 43 clean and jerked 300lbs.
NATURAL HORMONAL ENHANCEMENT
available at
http://www.bootcampfitnesskc.com/
I recommend this book because it covers the impact that exercise, diet and lifestyle play on hormones and ultimately
health, fitness and aging. While Rob’s macronutrient cycling is difficult to implement under the best of conditions I feel that tossing
out the entire works based on this alone is the same as tossing out the baby with the bath water.
NEW SCIENTIST
Absolutely cutting edge propeller helmet information. Many topics are way beyond
my area of understanding. This periodical, site and archive can occupy hours and push your grey matter.
It’s funny (not haha) to me how trends are recycled. I used medicine balls twenty years
ago and had difficulty locating the ‘old school’ leather balls. I like the soft leather hand sown exteriors. I think they add to the users
experience and improve tactile response and awareness. While they can age more rapidly than those balls made from manmade
materials the benefits outweigh the negative aspects.
IRONMIND ENTERPRISES
No nonsense cast iron skillet strength training tools. Their products will
outlast nuclear fallout. Don’t forget to subscribe to MILO. Published just four times a year I guard these gems like a silverback gorilla
watching over the herd.
SELECT COMFORT
From my perspective sleep is our number ally against aging. While other
lifestyle factors impact the quality and quantity of sleep, I am convinced that the sleeping surface also plays a significant role. For years
I ignored my sleeping surface. Eight months ago I changed my sleeping surface to a SELECT COMFORT bed. At the risk of sounding
like an infomercial it as definitely improved the quality and quantity of my rest giving me more energy through out waking hours.
VITAMIX
The Cadillac of blending machines. Well worth the investment. I upgraded a few years ago
because parts become more difficult to secure on my ten year old unit. I toss high thermogenic fruits, Udo’s Oil, some probiotics and
triblend protein powder into this unit and presto-breakfast. Save your pennies and you will never look back.
THE POWER WHEEL by Jon Hinds.
http://www.bootcampfitnesskc.com/powerwheel.htm
This device continues to amaze and
impress me. Developed initally to measure upperbody power, it was discoverd that the thing strengthened the core like magic!
I have a personal goal of alligator walking 100 yards without a pause or break in perfect form. This has proven to be a difficult
objective.
Best of the Web: 2003
Michael Rutherford
Founder of Boot Camp Fitness
12
December 2003
Community
Best of the Web: 2003
Robb Wolf
- This is the support site for Prof. Cordain’s book The Paleo Diet, but
that is just the beginning. It is also an online archive of all of Loren Cordain’s research articles. Ever
wonder if it is thermodynamically possible for hunter gatherers to subsist exclusively on a plant based
diet? Prof Cordain builds a pretty tight case that they can not:
http://www.thepaleodiet.com/articles/AJCN%20PDF.pdf
This answers many questions about what our diet was in the past and what it should be today.
Crossfit recommends a daily caloric intake of ~ 3800 kcal for a 170lb man. Another paper suggests
that this caloric intake/activity expenditure is optimal from an evolutionary biology perspective:
//www.thepaleodiet.com/articles/Exercise%20&%20Evolution.pdf
http://aris.ss.uci.edu/econ/personnel/devany/evolutionaryfitness.html
while coming out of the haze and illness of a 2 year long vegetarian experiment. Once I discovered I was intolerant to grains,
legumes and dairy (everything I was “supposed” to be eating) I wondered “what now”? Typing Paleolithic Diet into google quickly
leads me to his site and literally my life was transformed. Where else can one read about brief, intense varied, functional training
built around the concepts of chaos theory, caloric restriction and nonlinear systems? Other than Crossfit, no where, with the
exception of my next site choice. Prof. Devany was in a position to publish a book on Evolutionary Fitness in 1995! I was still doing
triceps extensions and eating copious amounts of brown rice in ’95…sheesh!
- Keith Thomas started the Evfit site as an extension of the evolutionary Fitness list server. It is amazing. It
takes the concepts of nutrition and exercise we are aquainted with and takes us to questions of politics, resource allocation, and
gentrification of traditional societies….big ideas, heavy stuff. It seems the only people concerned with food quality, source and
environmental impact are vegetarians. This site shows they need not and should not be the only people concerned with these
issues.
http://www.olympus.net/personal/cablebar/
- J.V. Askem created an incredible site with some of the best lifting and training
information around. Olympic lifting, throwing, physical culture…truly amazing stuff. His “Athletic Weight Training” is still one of the
best I have seen. Simple and effective.
http://www.princeton.edu/~capoeira/md_mov.html
- Contra Mestre Zumbi’s site has some FAST intense Capoeira being played
and is a great introduction to what contemporary Capoeira is and how it is played. If this stuff does not make you want to sing in
Portuguese and a no-handed-cartwheel you likely do not have a pulse.
http://www.multilevelmoves.com/
- I have squatted nearly 600lbs at ~180 lbs in competition and the gym. It raised an eyebrow
or two but nothing special. If I do a press to a handstand from the floor I am accused of being a mutant. People must assume
Joe Eigo is a super hero. I think the ability to display extreme body control with gymnastic type movement elicits such a profound
response because it is so indicative of survival potential and functionality. Think about how little time your feet would be on the
ground if you could do a few of Joe’s moves.
http://home.iprimus.com.au/rboon/PaleolithicDiet.htm
- Incredible one-stop shopping for paleodiet information.
- Interested in supporting local family owned business? Would you like to eat food which is not only
good for you but is raised in a sustainable ecologically conscientious manner? Eat grass-fed animal products.
http://www.cmcrossroads.com/bradapp/docs/rec/stretching/
- This is a great resource for understanding stretching…and it is
free!!!!
- Crossfit has become much more than the best source of information in the world on training and
nutrition. Crossfit has become my extended family and community with people literally from every corner of the globe.
CoFounder of CrossFit NorCal
13
December 2003
www.crossfit.com
The CrossFit Journal is an
electronically distributed magazine
(emailed e-zine) published monthly
by
chronicling
a proven method of achieving elite
fitness.
For subscription information go to
the CrossFit Store at:
http://www.crossfit.com/cf-info/
or send a check or money order in
the amount of $25 to:
CrossFit
P.O. Box 2769
Aptos CA 95001
Please include your
name,
address
email address.
If you have any questions
or comments send them to
Your input will be greatly
appreciated and every email will
be answered.
Dr. David Wood
Obviously CrossFit (duh)
Dan John’s site (I check it “religously”)
I used to follow the discussions on DragonDoor.com a long time back, but they’re not
that interesting to me anymore
I’ve occasionally enjoyed the musings of Scott Sonnen at www.circularstrength.com
I have at various time followed Poliquin or others, but the signal-to-noise ratio is very low.
(Actually, that’s sort of the problem over at DragonDoor, too . . . ).
Exercise:
http://www.exrx.net/Lists/Directory.html
(muscle and exercise directory)
http://health.groups.yahoo.com/group/Supertraining/
(Mel Siff’s old group . . . they’ve
done a decent job of keeping it going, but it’s not as good as it was when he was dictating
everything (grin) (Mel did turn me on to the OH squat, so he wasn’t all bad)
but very endurance oriented
http://ageless-athletes.com/index.shtml
Very good attitude, too bad he never got past
HIT protocols . . .
http://users.erols.com/physical/
Quirky site, but very sincere. Actually, this guy would
probably fit in at CrossFit (he loves his bar work), but his idea of proper intensity is a bit
low . . .
Health / Medicine / Drugs
. . . a bit alarmist, but I would not want to be without his viewpoint .
. . and I’d rather him that Dr Weil or Ornish or the other “alternative” gurus.
. . . for everything you wanted to know about the pharmacology of
almost any drug
http://www.pslgroup.com/docguide.htm
(for daily update of medical stuff (I work in
pharmaceutical marketing, so I gotta stay on top of lots of this stuff).
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi
http://www.lib.uiowa.edu/hardin/md/
A quick source to scan and find out what’s out
there about particular disease states
Mathematician
Best of the Web: 2003
Community
end.
14
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