December 2003
ISSUE SIXTEEN
December 2003
understandably, mistaken the
WOD for CrossFit. The choice of
CrossFit Drills and Skills IronMind Charlie Francis J.V.
a daily workout as the heart of our
Askem Danny John Buddy Lee Function Dynamics Irish
offering was a deliberate choice
Throwers Club Quack Watch Kilogram4.com Exercise
motivated by our insistence that a
Page John Gill Ginastica Natural Concept II Dinosaur
program is as good as it delivers
and that no system can or should
Training Stretching and Flexibility by Brad Appleton On
stand on hypothetical or theoretical
the Mat Beyond Vegetarianism U. of Ore. Exercises for
grounds. Efficacy can be determined
Improving Climbing Performance Power Athlete s Magazine
by results alone. If CrossFit were to
Stephen Seiler Dynamax Tulsa World of Gymnastics
be evaluated, it had to be tried.
Calorie Restriction Society Hoplology Strength Fit Metolius
The WOD delivers that test. We
hold this measure to every fitness
Climbing Big Kip s House of Hurt Go Heavy Old School
protocol. What does the program
Strength Training Josh Yelon s Low Carbohydrate
do? What are the programs aims?
Medical Research Page American Gymnast United
How might we measure the results
States All-Round Weightlifting Association Multilevel
and the intentions of the program?
Moves Westside Barbell Club U.S.A. Weightlifting U.S.A.
These are the relevant questions.
Gymnastics U.S.A. Wrestling Boot Camp Fitness Cyclic
If the WOD is not CrossFit but
Ketogenic Diet Page Mike s Gym ExRx World Class
an example of CrossFit, then what
Coaching LLC Clarence Bass Stew Smith Go Animal
is CrossFit? CrossFit is a functional,
Gayle Hatch s Lifting Page Art De Vany s Evolutionary
mixed modal, high intensity,
Fitness Dragon Door
constantly and deliberately varied
protocol. Our aim is to elicit as
broad an adaptational response
as possible. Our specialty is not
Community
specializing.
Best of the Web: 2003
There are as many variants of
the CrossFit theme as there are
We launched CrossFit.com in the first months of 2001 with the simple aim of
possible books in a library or
sharing with the world our brand of fitness. In a world seemingly dominated by
thoughts in your head. This is
lateral raises, Smith machines, and  aerobics we were excited to share in what is
scary or liberating depending on
demonstrably a better protocol - high intensity functional movement.
your temperament. Someone who
should know better griped recently,
We re tempted to say that we ve been tremendously successful but that would
 Every day is a different workout.
largely miss the point; it is you who ve been successful. Otherwise you d not keep
Yes it is.
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
If a workout involves squatting,
marketing opportunities. Just our workouts. We put up the workouts; you did the
throwing, and climbing, in a single
marketing. We re proud of the fact that this may be the first genuine grassroots
high intensity effort, it s CrossFit.
movement in the history of fitness. This is your program.
Similarly, if a workout has you
pole-vaulting across a moat full of
Since launching www.crossfit.com, the centerpiece of the site has been the
crocodiles, scaling a castle wall, and
 workout of the day or WOD as it s become known. Some have humorously,
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Community
Best of the Web: 2003
Editor
...continued from page 1
Martial Artist
Ryan Atkins
wrestling dragons, this too is CrossFit. If it
looks like CrossFit, it s CrossFit. Coach Glassman,
We don t use dragons, pole vault, or I m honored by the invitation. Thank you. I ve listed
scaling walls, not yet, but if we had them the websites that I ve found useful below with some
around we d use them. What we have commentary about each. Most, if not all, of them I
done, though, is borrowed freely from found out through Crossfit, either on the message
weightlifting, gymnastics and their subsidiary board or as a direct reference from your main page.
efforts. Weightlifting and throwing, their Since finding Crossfit, I rarely find it necessary to
cousins the Kettlebellers, gymnastics and look elsewhere for fitness information (outside the
climbing, and the martial arts are all fair occasional good article/link referenced on the main
game. page or on the message board), so I could only think
of five websites that are compelling enough for me to
CrossFit is an amalgam of these training visit on a periodic basis.
modalities with an arguably unique spin
on programming, but the elements are all http://www.evfit.com - A great all-around site. I like the integrated evolutionary
borrowed or maybe better yet, have been approach that he takes towards all aspects of fitness, health and environment. He
stolen, because we aren t asking or giving provides great references (Cordain, Audette, de Vany, etc.) for the most part, but,
them back. But, we are not the experts on with no description of or reference to O-lifting and gymnastics, I feel he falls a little
the elements or exercises we re using. The short in the exercise department.
experts form the communities that we re
featuring here in this issue of CrossFit http://danjohn.org/coach.html - Good site. When I was looking for O-lifting info
Journal. 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
We ve long wanted to feature and piece, 2. there are three kinds of lifting and 3. all training is complementary). His site
celebrate the domains from which we ve provides a good alternative for those seeking O-lifting centered workouts with less
so generously harvested, but weren t quite randomness than the WOD. I also like how he addresses lifestyle issues in addition to
sure what the unifying concept might be. the lifting.
After dismissing  effective ,  legitimate ,
 honest , and other value charged http://www.powerathletesmag.com - This site has a lot to offer  kettlebells,
nomenclature we ve settled on  functional gymnastic maneuvers and tips, some talk about diet and frequent interviews with
to describe the families that have lent us training experts. A little more attention to O-lifting would help round out this site s
their methods and exercises. focus. The professional design of this website is a plus.
We recognize two important aspects to http://www.goanimal.com - This site s Panorama, Idea and Games sections are
 functionality . One is the common, or outstanding. Reading through the first two sections of this well-designed site really
even universal, motor recruitment pattern, helps to illustrate and tie together some evolutionary notions that have been covered
and the other is that ideally, the movement individually on the Crossfit message board. There are also some good articles. One of
should transport either the body or an the main ideas of this site is that exercise should be primal, playful and practical. Their
external object practically and efficiently emphasis on enjoyment is a real aid to people like me who often fall into the trap of
from one point to another. (We ve pushing 110% all the time. The games look amusing. The exercises, with no mention
identified five or six critical characteristics of gymnastics, O-lifting or powerlifting, were, I thought, pathetic (even Kieth, from evfit,
of functional movement, several of which AT LEAST does deadlifting and squats).
are unrecognized by  experts , but that s
the stuff of another CFJ.) http://www.cbass.com - 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
Why celebrate the community of athletes which cover materials I ve read elsewhere (Kolata s Ultimate Fitness, Matt Furey, The
Warrior Diet, etc.).
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December 2003
Community
Best of the Web: 2003
Editor
...continued from page 2
USA Weightlifting Senior International Coach
Mike Burgener
and sports we call functional and from
http://www.goheavy.com
which we ve freely borrowed? There are
http://www.usaweightlifting.org
two reasons. First of all, it s a matter of
http://www.danjohn.org/coach.html
common courtesy and intellectual honesty
http://www.dragondoor.com
to acknowledge sources for any endeavor.
http://www.strengthfit.com/
The other reason, equally compelling
http://www.nsca-lift.org/
perhaps, is to form community.
http://www.mikesgym.org
http://www.ironmind.com
Why community? Because it betters all
http://www.powerathletes.com
of us. Gymnasts, weightlifters, climbers,
http://www.ultimatedietsecrets.com
and throwers have been divided by
http://www.fdzine.com/olympiclifter/
convention and artifice. What each has to
Mike Burgener (center) with sons
http://www.concept2.com
offer the others is substantial but, more
Casey (right) and Cody (left)
HTTP://WWW.CROSSFIT.COM ...NUMBER 1!!!!
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
you ve built. Your feedback has impacted
notion of  decentralized peer review .
each. Amazing but true.
our programming prescription. We ve
delivered our message to tens of thousands
The Internet has made possible the
Sharing CrossFit over the net has altered
of you, and you ve been kind enough to let
development of scientific projects where
the program we ve been sharing. How
us know what worked and what didn t. This
the number of designers is large and the
could it not? In the matter of our exercises,
feedback has been indispensable to our
speed of review consequently high. Linux
we arrived on the scene rank amateurs
efforts and instrumental in improving the
software is the crowning example of open
exposing ourselves to the company of
quality of our program.
source and decentralized peer review,
experts. You ve straightened us out on
but decentralized peer review is one of
more counts than can be delineated here.
In trying to understand the advantages and
the most important scientific concepts of
Thank you.
nature of a system that derives inputs from
modern times, and the Internet is wildly
participants that in turn shape the system,
conducive to decentralized peer review and
But there s another value to the
we ve discovered the world of  open source
open source development. Here are some
community, the CrossFit family, which
software development and the broader
fascinating links to introductory material on
decentralized peer review: First Monday,
Nature, The New Peer Review, and Brad
Jacksonville SO S.W.A.T
TJ Cooper
Spry.
CrossFit.com - http://www.crossfit.com First Monday, http://www.firstmonday.dk/
Strength and Health.com - http:// issues/issue6_11/dafermos/
www.yorkbarbell.com/sandh.html Nature, http://www.nature.com/nature/
Science Magazine.org - http://www.sciencemag.org/ debates/e-access/Articles/luce.html
Dan John s Lifting Page - http://danjohn.org/coach.html The New Peer Review, http:
National Tactical Officer s Association-http:// //www.chip.org/resources/papers/
www.ntoa.org/ kohane%20jamia-supp00.pdf
Pressure Points and Control Tactics Association - http: Brad Spry, http://216.239.57.104/
//www.ppct.com s e a r c h ? q = c a c h e : 6 O - e a P a i F t E J :
Zarc International - http://www.michionline.org/fall00/ library.uncc.edu/linux/0829/linuxisacadem
International Wound Ballistics Association - http: ic.pdf+decentralized+peer+review&hl=en
//www.iwba.com/ &i=UTF-8
Stadion Stretching- http://www.stadion.com/
column.html
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Community
Best of the Web: 2003
Editor
...continued from page 3
Coach, Founder of Dynamax
Dr. Jim Cawley
When it works, the open source
development model leverages the Greg,
Internet magnificently and has produced
some spectacular scientific achievements Your assignment is a tough but worthwhile one.
spontaneously and with a speed I have bumped though hundreds of related sites
unimaginable by other means. since being pulled kicking and screaming to this
high tech era. This will motivate me to add
We ve tasted the clout of decentralized relative sites to what should be our training page
review in the nearly three years that our site when I finally get to it. One reason for the long
has been up. CrossFit has found its way into delay in adding our fun-work-hard-play training
the inner reaches of government and sport, page is the discovery of yours 3 years ago. It
often ruffling the feathers of the founders was then I realized that Crossfit had clearly and
Dr. Jim Cawley and Desmond
and boosters of prevailing systems and efficiently said all the things that We would say.
Byrum
authority, but inexorably it moves forward, Why re invent the wheel. Your mousetrap as
standing on it s own merits and your I see it cannot be improved on. The only thing
support. The Internet makes silencing critics that I would have done differently is leave out
impossible, the sequestering and isolation any mention of diet or nutrition. I will attempt to divide the sites into categories.
of good ideas tough, delivers information
worldwide. For the participant and non professional. These sites have great information related
to their targets http://www.crossfit.com appeals to all levels, all sports. Their
Fitness may not only be well suited for, but bag of tasks treatment of their definition of fitness expressed by their WOD is
in critical need of decentralized peer review. outstanding. I have reviewed every WOD in their archives and have not found any
The guidance coming from the scientific/ that appear unreasonable. A few I could not understand. Each one is well thought
professional community on fitness (and out, reasonable, self assessing and relevant to a dimension or dimensins of their
nutrition) is largely worse than worthless. difinition. http://www.sorinex.com Click on LIVING STRONG and TRAINING
One of our soldiers on our message board TIPS. Great and entertaining information for those intersted in Strength and Power
offered,  As for fitness  experts , there s no from the weight room. Richard and son Bert have been playing the Iron game a
such thing, anywhere. We re inclined to long time. http://www.biggerfasterstronger.com Click on the training page. This
agree. Each of you possesses a body, knows site has been diminished some over the past few years, probably because they must
what you d like to achieve with it, and can retain some for their paid clinics and magazine. Being inclined toward Track and Field
readily detect progress towards that end. and Masters sports, the Training page at http://www.mfathletic.com always supplies
Become the judge, experiment. 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
CrossFit is yours to steal, claim, share, training.
spread, and most importantly to improve
and develop. To that end, beginning in 2004, Sites for the Professional. http://www.sportsci.org updated regularly very professional
we are going to ask prominent members of and scientific. Sometimes too much.
the functional movement community to
contribute workouts for inclusion in the Sites with useable data. My favorite http://www.masterstrack.com My primary
WOD. We will make sure that the kernel interest is the aging curve as related to all components of fitness and the human
to our program as described in  What is physical condition and as it relates to all three energy cycles. The data collected here
fitness? be kept in tact, but the substance over the past 50 years on sprints, middle distances, distance, jumps and throws by age
of the contribution from others will be divisions has allowed them to be deadon in factoring aging curves that can be applied
clear. The reviewers featured here will to any physical task.
be prominent among those contributors.
Anyone who wants to make a contribution Finally, http://www.atletieklinks.be must have something for everyone. Over 800
is wholly encouraged to do so. We are
links associated with fitness and athletics all over the world.
designing processes to review, evaluate, and
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December 2003
Community
Best of the Web: 2003
Editor
...continued from page 4
Dr. John Frankl
implement your contributions.
Brazilian Jiu-Jitsu Black Belt, Cofounder of CrossFit/BJJ Norcal
 Community: Best of the Web: 2003
features a listing of our 50 favorite Internet
http://www.functiondynamics.com - I suppose I started with this one in order to avoid
sites and the favorite picks of some of
focusing only on martial arts sites. I was turned on to this site/group by Tom Oberhue,
CrossFit s more visible friends. Our selection
West Coast director of the Straight Blast Gym International (see Tom at http:
process criteria is filtered for content,
//www.straightblastgym.net ) . The guys at SBGI are all about performance and Tom
influence, contribution, and perceived
is very intelligent and analytical as a coach and as a fighter. I have yet to try Function
authority.
Dynamics myself, but liked the site and trust Tom s recommendation implicitly.
The community of selected sites is truly
http://www.straightblastgym.com - Matt Thornton, founder and president of Straight
impressive, but, as we go to print, the
Blast Gym International, started a revolution in certain martial arts circles not unlike the
worry is that we ve not included some
one I see CrossFit beginning as I write. SBGI is all about performance and aliveness, not
important players. That is a virtual certainty
about sticking to dead patterns and stagnant philosophies. They encounter, at times,
and we ll apologize now for these inevitable
stubborn resistance from those threatened by the truth, but they continue to come
omissions. Our list of community members
out on top. Sound familiar?
is going to become a living document:
published openly and revised regularly, so
http://www.jiujitsugear.com/forum/ - This site is dedicated to Brazilian Jiu Jitsu,
please let us know what we ve missed and
submission grappling, vale tudo, and the like. Though much of the discussion forum(s)
we ll fix it as the list grows.
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
CrossFit
bit silly, but, as with the site above, it often has useful threads on combat fitness. More
www.crossfit.com
importantly, the site hosting it also has forums dedicated to BJJ, JKD, Boxing, Health
We made the list and put ourselves right
& Medical, Strength & Conditioning, Weapons, Wrestling, and more. It takes a bit of
on it.
surfing, and some filtering through crap, but there is a lot of good information on this
site.
Drills and Skills
www.drillsandskills.com
Hats off to Coach Roger Harrell for offering
http://www.circularstrengthmag.com - This webzine is run by Scott Sonnon, a Sambo
the best gymnastics content on the web!
and fitness coach who appears to have trained in Russia. It has current and archived
The gymnastics community is virtually
editions up for viewing. I havenĄŻt had the opportunity to read through the content
invisible on the Internet. Finding useable,
carefully, but it looks to be one of the best strength and conditioning resources put
how-to type content is really difficult.
out by a martial artist.
The conditioning page alone would have
warranted Drills and Skills inclusion. This is
http://www.baronbaptiste.com - This choice is a bit tough to justify in terms of web
our portal to the world of gymnastics.
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
IronMind
brand of yoga just about the perfect complement to a good Brazilian Jiu Jitsu/MMA/
www.ironmind.com
CrossFitterĄŻs workout schedule. I can recommend the workout without reservation
The site is content-poor but IronMind.com
to anyone who has the opportunity.
is a clearinghouse for the best published
content (videos, books, photos) in strength
http://www.ginasticanatural.com - Okay, my last and perhaps most controversial
training. Dr. Randy Strossen, IronMind s
pick. This site is in Portuguese. But, like the site above, I know firsthand that this is an
principal, is the foremost chronicler of the
awesome workout. ItĄŻs a mix of yoga, gymnastics, and animal movements that is very
strength and lifting world. His MILO is the
popular with the best fighters in Brazil. And they do have an English version of their
video.
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December 2003
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Best of the Web: 2003
Editor
...continued from page 5
Phil Mancini San Jose P.D. M.E.R.G.E.
best strength-training journal available. Not
only is IronMind s equipment the best in the
industry but also nobody does a better job
http://www.biggerfasterstronger.com - I ve done
of order fulfillment.
some significant web surfing and have been unsuccessful
in finding a company that provides quality weightlifting
Charlie Francis
equipment at affordable prices. The quality of the BFS
www.charliefrancis.com
Solid Rubber Bumper Plates make this company a must
This is a sprinter s paradise on the net.
for anyone serious about developing the Olympic lifts.
Where else can you find 7,000 posts on
sprinting? There s better weight training
http://www.ironmind.com -The only professional
advice here than can be found on nearly
website and company that I ve been able to find
every military and martial arts training site.
that solely focusing on the strength component of
Go figure.
fitness. The functionality of movement that Ironmind
emphasizes is crucial in developing all-around fitness.
J.V. Askem
The quality of their weightlifting equipment is second
www.olympus.net/personal/cablebar/
to none.
The world of lifting lost a pioneer when J.V.
passed away this year.
http://www.zoneperfect.com - The finest website I ve
found for anyone serious about maintaining the Zone
Dan John
eating habits. The website is free and provides recipes
www.danjohn.org/coach.html
for a variety of Zone meals. All you have to do is choose block size, main ingredients,
Danny John is an absolute treasure to the
and whether you want a breakfast, lunch, dinner, snack, or side dish. The recipe
community of functional training and sport.
archive has a variety of meals, complete with cooking directions. Nothing could be
Champion lifter, thrower, and Highland
easier.
games competitor, Dan has given more
rock solid advice on the Internet that any
http://www.medicineballs.com - Dynamax medicine balls are the best in the industry,
other single individual. Self-deprecating and
bar none! The website also includes medicine ball exercise drills and offers their
kind, it s hard not to love this guy.
medicine balls in a variety of colors. Any serious fitness program is not complete
without medicine ball exercises.
Buddy Lee
www.buddyleejumpropes.com
http://www.dragondoor.com - The only website that I ve been able to find that sell
Buddy Lee is the jump rope guy. You only
Russian Kettlebells. The prices are reasonable but you get killed in the shipping cost.
think you re good at jumping rope.
The website seems very  commercial but they have a monopoly on the kettlebell
industry.
Function Dynamics
www.functiondynamics.com
http://www.concept2.com - The finest indoor, gym-quality rowers around. Their
Function dynamics is, like GoAnimal and
newest model features a new PM3 module that stores multiple workouts and allows
Gymnastica Natural (see below), a program
users to create their own personalized workouts. The rower includes a memory
committed to improving natural human
card so you no longer have to write down your workouts. The PM3 module can be
movement. Function Dynamics is weak on
downloading into your computer and Concept2 provides the software. Concept2
content but the concept is compelling.
is obviously serious about improving their product and providing a high quality of
customer service.
Irish Throwers Club
www.irishthrowersclub.com
This is our headquarters for the Olympic
throws: shot, discus, hammer, and javelin.
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December 2003
Community
Best of the Web: 2003
Editor
...continued from page 6
Dr. John McCraken Physician
Quack Watch
www.quackwatch.com
1. CrossFit: Forging Elite Fitness
Quackwatch debunks fraud in health and
2. CrossFit: Forging Elite Fitness
fitness. Unfortunately, on the subject of
3. CrossFit: Forging Elite Fitness
nutrition the sites operator, Barrett, is
Exercise Physiology:
himself a quack. The site largely reflects
Masters Athlete Physiology and Performance
the medical community s party line on
(http://home.hia.no/~stephens/index.html)
every topic. Everyone believes in something
Gymnastics:
stupid, no?
Drills and Skills: Conditioning
(http://www.drillsandskills.com/skills/cond)
Kilogram4.com Exercise Page
AmericanGymnast - Training Tips Home Page
www.hhs.csus.edu/homepages/khs/
(http://american-gymnast.com/tt/index.htm)
Kilogram4/public/Exercises/table_of_
USA Gymnastics Online
contents_Exercises.htm#top
(http://www.usa-gymnastics.org/)
Dr. John Macraken and sons
Freeze frame photography readily matches
Training Tips: The Power of the Planche
video in depicting human movement
(http://www.intlgymnast.com/trtip/planche.html)
but only when the photos catch critical
Gymnastics Tips for Gymnasts and Coaches
moments. This site from the California State
(http://www.tulsagymnastics.com/Routines%20folder/Directory.html)
University, Sacramento manages exactly
Olympic-Style Weightlifting:
that. That and the Plexiglas plates provide
Dan John Lifting and Throwing Page (http://danjohn.org/coach.html)
some of the best graphical depiction of
OlympicLifter Portal (http://www.fdzine.com/olympiclifter/index.html)
Olympic lifts anywhere on the net.
Power Training Exercises (http://www.exrx.net/Lists/PowerExercises.html)
Gayle Hatch Weightlifting / Strength training (http://www.gaylehatch.com/)
John Gill
Kilogram4.com - Exercises (http://www.hhs.csus.edu/homepages/khs/Kilogram4/
www.johngill.net
public/Exercises/table_of_contents_Exercises.htm#top)
This father of bouldering is a mathematician
THE CABLE/ BAR GUY (THE PERSONAL WEB SITE OF J.V. ASKEM
and began his athletic career as a gymnast
(http://www.olympus.net/personal/cablebar/index.htm)
 ringman no less. (Coach is ready to anoint
World Class Coaching, LLC. (http://www.worldclasscoachingllc.com/)
the guy King on this alone.) Photo-rich, this
Rock Climbing:
site is genuine and amazing!
John Gill : A Climbing Memoir (http://www.johngill.net/)
Metolius How To Train -Rock Rings (http://www.metoliusclimbing.com/howto-
Ginastica Natural
trainrockring.htm)
www.ginasticanatural.com
Climbing Exercises & Resources (http://www.uoregon.edu/~opp/climbing/
Even if you read Portuguese, the content is
exercises.htm)
week, but the underlying concept on natural
Wrestling:
athletic movement is superb. Converts to
Dan Gable Commitment to Excellence (http://dangable.com/index.html)
Ginastica Natural have been primed for
USA Wrestling - The National Governing Body for Olympic Wrestling (http://
gymnastics instruction.
www.themat.com/newusaw/)
General Fitness:
Concept II
Buddy Lee s Jump Ropes (http://www.buddyleejumpropes.com/)
www.concept2.com
Concept2 - Rowing Machines, Oars, Strength Training, Indoor Rower, Dreis (http:
Can you name a manufacturer of gym
//www.concept2.com/Default.asp?bhcp=1)
equipment that has turned their device
CRASH-B Sprints World Indoor Rowing Championships Home Page (http://
into a sport with an international following
www.crash-b.org/)
of super-elite athletes? There s only one.
BOOT CAMP FITNESS  It s Torture, but it Works! (http://www.bootcampfitnesskc
From this site you can rank your rowing
.com/testimon.htm)
performance against a world class pool of
Clarence Bass: Bodybuilding & Fitness Home Page (http://www.cbass.com/)
participants. The machine itself, especially
Bill Pearl Enterprises, Inc. - Bodybuilding and Fitness (http://www.billpearl.com/)
the model D, is our single favorite piece of
The Official Jack La Lanne World Wide Web Site (http://www.jacklalanne.com/)
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December 2003
Community
Best of the Web: 2003
Editor
...continued from page 7
Kelly Moore
Champion Power Lifter
http://www.crossfit.com - the best (of course)!
 cardio equipment.
http://www.dragondoor.com - anything kettlebell related; also
Dinosaur Training
has a great and active fitness and nutrition forum. Definitely not
www.brookskubik.com/
a bodybuilding site, it s full of strength, martial arts, kettlebell,
Brooks Kubiks Dinosaur training is a must
and general fitness articles and ideas. Lots of emphasis and
read for every serious fitness enthusiast.
information on kbs, deadlifts, pullups and pushups. If crossfit
Dinosaur training is the definitive antidote
didn t exist, I would put this at the top of my list. The products
to the chrome, mirrors, and ferns style gym.
(videos, books, kettlebells) are very good and they do work
as promised, but the selling is very much like an obnoxious
Stretching and Flexibility by Brad Appleton
 infomercial . This is a site I visit daily, and would be my primary
www.cmcrossroads.com/bradapp/docs/rec/
site for information if Crossfit didn t exist.
stretching/
Good free stretching information. http://www.powerathletesmag.com - Tyler Hass s creation.
I feel this e-mag is outstanding; well written articles about
On the Mat
gymnastics, kettlebells and general overall fitness. No fluff. To
www.onthemat.com
think I wasted all that money and all those years on glossy bodybuilding mags filled
Scottie and Gumbie are  wackadoos
with butt-floss bunnies and little good information for a serious athlete!
but they caught on quickly to CrossFit s
successes in Brazilian Jiu-Jitsu and spread http://www.powerrings.com - Another of Tyler s kids. The exercise section is very
the word like wildfire. Their site is raw and nice, with the different moves on the rings well described and often illustrated. The
the videos are enough to make anyone start forum is small but I m hoping as more people discover rings in their programs that
BJJ. They are potent forces in the grappling they will contribute and expand the site. And
community. 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
Beyond Vegetarianism and I don t want to try to get them over the beam again, it s a nightmare!).
www.beyondveg.com
http://www.ironmind.com - Some of the most diverse and best made products for
This is your one stop vegetarian rehab
serious trainers. I ve purchased several items from them over the years (cambered
center.  Hi my name is Joe, and I m a
squat bar, hip belt, loading pins, Milo magazine etc...) and found them all to be top
vegetarian.  Hi Joe!
notch quality. Plus the customer service is outstanding. I can t say enough good about
these folks.
U. of Ore. Exercises for Improving Climbing
Performance http://www.beyondprobiotics.net
w ww . u o r e g o n . ed u /~ o pp / c li m bi ng/
http://www.sunorganic.com
exercises.htm
Good climbing content throughout the site.
Stephen Seiler
Dynamax is to medicine balls as Eleiko is
http://home.hia.no/~stephens/
Power Athletes Magazine
to weights. Founders Jim Cawley and Bruce
Dr. Stephen Seiler s name comes up on
www.powerathletesmag.com
Evans have been instrumental to CrossFit s
top when  lactate threshold is searched
Tyler Haas is at the center of everything.
development. Our ten general adaptations
on Google. Dr. Seiler is a top-drawer
He likes rings; he likes kettlebells  that
to exercise came from these gents. The
exercise physiologist and coach  very
makes two of us. We re hoping that next
exercise manual accompanying Dnamax
rare bird. His coaching is predominantly of
year he integrates the two for metabolic
balls is must reading for every coach, trainer,
endurance athletes, but his presentation of
effect. Tyler is a leader in building functional
and athlete.
the physiology of endurance adaptations
community. He even tried to get Mel Siff
provided much of the impetus to CrossFit s
and Greg Glassman to agreement. This kid
Tulsa World of Gymnastics
foundations.
rocks!!
www.tulsagymnastics.com
The voice over and obnoxious kids singing
Dynamax
www.medicineballs.com continued page ... 9
8
December 2003
Community
Best of the Web: 2003
Editor
...continued from page 8 Nick Nibler
King s County Washington Sheriff s Office; Cofounder Crossfit North
almost pulled these guys from our list, but
gymnastics content is scarce on the Internet
and they have some.
For Fitness:
http://www.crossfit.com
Calorie Restriction Society
http://www.goheavy.com
www.calorierestriction.org
http://www.purepowermag.com
This is the best site for calorie restriction
http://www.powerathletes.com
and longevity on the net. The FAQ is a
http://www.dragondoor.com
must read and reread.
For Combatives:
Hoplology
http://www.hopology.com
www.hoplology.com
 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
Champion Power Lifter
Lynne Pitts
combatant.
Strength Fit
www.strengthfit.com
http://www.crossfit.com
This is Dr. Patrick O Shea of Oregon State
http://www.purepower.com
University s site. A little to professorial for
http://www.infinityfitness.com
us, but Dr. O Shea encourages weightlifting
http://www.myodynamics.com
for seniors so he s one of us after all. Wish
http://www.deepsquatter.com
there were more content and less sales.
http://www.davedraper.com
http://www.mattfurey.com
Metolius Climbing
http://www.dragondoor.com
www.metoliusclimbing.com
http://www.maxercise.com
Metolius  How-To Guides show how
http://www.trainforstrength.com
you can turn your garage/home gym into
http://www.mitymous.net/weights/xfitfaq.htm
a climbing showcase. The sections entitled
 Build a Climbing Wall and  Use and Install
Campus Boards alone would have justified
Metolius inclusion.
lowcarb.med/
Big Kip s House of Hurt and all.
Mr. Yelon has done the public a great
http://pub208.ezboard.com/fbulkandpowe
service in compiling published medical
r48873frm13 Old School Strength Training
research on reduced carbohydrate
Kip Miller runs the best Highland Games http://pub26.ezboard.com/foldschoolstren
consumption. His summaries are the best
site on the net. These guys make the rest gthtraining70757frm1
English translations of medical jargon we ve
of the  hardcore look soft. The no B.S. This is our favorite strong man site and the
seen.
conversation here is living room authentic. archives are a treasure trove of hardcore
This is a great site. lifting lore.
American Gymnast
www.american-gymnast.com
Go Heavy Josh Yelon s Low Carbohydrate Medical
www.goheavy.com Research Page
Great lifting discussion, hardcore, steroids http://charm.cs.uiuc.edu/users/jyelon/ continued page ... 10
9
December 2003
Community
Best of the Web: 2003
Editor
Michael  Rut Rutherford is 100% the real and the games fun. This is an absolute must
...continued from page 9
deal. When he gets to his new digs he s with kids.
hanging a CrossFit shingle. We love this guy.
Gayle Hatch s Lifting Page
American Gymnast is champion gymnasts
Cyclic Ketogenic Diet Page www.gaylehatch.com
Jay Thornton and Steve McCain.  A
www.c-k-d.com Between April 7, 1972 and April 11,
Parallette Training Guide found in  training
This is your one stop shop for cyclic 1999, the Gayle Hatch Weightlifting
tips contains enough work to keep an elite
ketogenic diets. C-K-D is a great meeting Team of Baton Rouge, Louisiana won 102
athlete busy for three years.
place and the nuts and bolts nutrition consecutive home court competitions.
United States All-Round Weightlifting
discussion is great. During this amazing streak, they won all of
Association
the men s major national championships.
Mike s Gym
www.usawa.com/
What more could we say.
www.mikesgym.org
This is the official site for the odd lifts. The
Mike Burgener is a great weightlifting coach. Art De Vany s Evolutionary Fitness
Inman Mile alone justifies inclusion of this
His garage is a Regional Training Center for http://aris.ss.uci.edu/econ/personnel/
site. Most of the odd lifts will never be seen
USA Weightlifting  that alone is enough to devany/evolutionaryfitness.html
in your gym and some of them are the best
make him a friend of ours. We first linked to this site two years ago,
exercises ever known.
intrigued by the notion. That s the day that
ExRx
Multilevel Moves
Robb Wolf found us. Finding Robb and Art s
www.ExRx.net
www.multilevelmoves.com
thesis are two perfect reasons to celebrate
ExRx hosts video clips of major movements.
Joe Eigo is multilevel moves and words
Evolutionary Fitness.
They re neither graphically nor mechanically
won t adequately describe Multilevel Moves
great, but there nevertheless. Straight Blast Gym
- you have to see it.
www.straightblastgym.com
World Class Coaching LLC
Westside Barbell Club
We ve had some very cordial and
www.worldclasscoachingllc.com/
www.westside-barbell.com/
generous contacts with Straight Blast Gym
Coach Steve Miller may have the most
This is the mecca of powerlifting. Bold and
affiliates. Matt Thornton s commitment to
developed sense of the mechanics of
straight talking, Louie Simmons, is one of
pragmatism is the first and most important
weightlifting in the U.S. The site is pointless,
the greatest powerlifters and powerlifting
step to shifting from martial art to martial
but the videos are hands down the best
coaches of all time. Read each of the articles
science.
instructional tapes in lifting, so they made
several times.
the cut. Dragon Door
U.S.A. Weightlifting
www.dragondoor.com
Clarence Bass
www.usaweightlifting.org/
The Kettlebell phenomenon is great.
www.cbass.com
U.S.A. Weightlifting is the governing body
Pavel and Coach Davies are making real
Clarence Bass could teach us to like
for weightlifting in the U.S. otherwise they d
contributions to the general population s
bodybuilders. Open minded and thoughtful,
not have made our list. We wish they d
fitness. The network marketing of
this lawyer s site is chock full of great
develop better content. Good for the links.
kettlebells, pop-up ads, SPAM campaigns,
material. Diet is his Achilles heel, however.
calling everyone  Comrade , and blind fealty
U.S.A. Gymnastics
(We know, he s ripped.)
to Pavel blunts the message for adults, but
www.usa-gymnastics.org/
Stew Smith if you work your way to the content  it s
U.S.A. Gymnastics is the governing body for
www.stewsmith.com actually pretty good.
gymnastics in the U.S. otherwise they d not
Take away our rings, weights, parallel bars,
have made our list. We wish they d develop
and kettlebells and we re left with Stew
better content. Good for the links.
Smith. Stew s workouts are tough and he s
U.S.A. Wrestling
a tremendous gentleman and friend of
www.themat.com
CrossFit s
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
Go Animal
develop better content. Good for the links.
www.goanimal.com
 If it looks like CrossFit, it s CrossFit.
 Play as if your life depended on it. The
Boot Camp Fitness
-Greg Glassman
GoAnimal method is physical training in an
www.bootcampfitnesskc.com/
evolutionary context. The site is beautiful
10
December 2003
Community
Daniel John
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. http://www.c-k-d.com/ - 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. http://t-mag.com/ - 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
5. 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. http://charliefrancis.com/ - 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. http://cbass.com/ - 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. http://goanimal.com/ - 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
Best of the Web: 2003
Founder of Boot Camp Fitness
Michael Rutherford
VITAL CHOICE www.vitalchoice.com. 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 http://www.davesalbacore.com . 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 http://danjohn.org/coach.html. 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 http://www.extique.com available at http://www.bootcampfitnesskc.com/
nhebook.htm 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 http://www.newscientist.com/ 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.
DYNAMAX http://www.medicineballs.com 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 http://www.ironmind.com 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 http://www.selectcomfort.com 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 http://www.vitamix.com 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.
12
December 2003
Community
Best of the Web: 2003
CoFounder of CrossFit NorCal
Robb Wolf
http://www.thepaleodiet.com - 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: http:
//www.thepaleodiet.com/articles/Exercise%20&%20Evolution.pdf
http://aris.ss.uci.edu/econ/personnel/devany/evolutionaryfitness.html - I found Prof. Devany s site
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!
http://www.evfit.com/ - 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.
http://www.eatwild.com/ - 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!!!!
http://www.crossfit.com - 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.
13
December 2003
Community
Best of the Web: 2003
The CrossFit Journal is an
Mathematician
Dr. David Wood
electronically distributed magazine
(emailed e-zine) published monthly
Obviously CrossFit (duh)
by www.crossfit.com chronicling
a proven method of achieving elite
Dan John s site (I check it  religously )
fitness.
I used to follow the discussions on DragonDoor.com a long time back, but they re not
that interesting to me anymore
For subscription information go to
the CrossFit Store at:
I ve occasionally enjoyed the musings of Scott Sonnen at www.circularstrength.com
http://www.crossfit.com/cf-info/
I have at various time followed Poliquin or others, but the signal-to-noise ratio is very low.
store.html
(Actually, that s sort of the problem over at DragonDoor, too . . . ).
or send a check or money order in
Exercise:
the amount of $25 to:
http://www.exrx.net/Lists/Directory.html (muscle and exercise directory)
CrossFit
P.O. Box 2769
http://health.groups.yahoo.com/group/Supertraining/ (Mel Siff s old group . . . they ve
Aptos CA 95001
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)
Please include your
name,
http://home.hia.no/~stephens/ but very endurance oriented
address
email address.
http://ageless-athletes.com/index.shtml Very good attitude, too bad he never got past
HIT protocols . . .
If you have any questions
or comments send them to
http://users.erols.com/physical/ Quirky site, but very sincere. Actually, this guy would
[e-mail].
probably fit in at CrossFit (he loves his bar work), but his idea of proper intensity is a bit
low . . .
Your input will be greatly
appreciated and every email will
Health / Medicine / Drugs
be answered.
http://mercola.com . . . 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.
www.rxlist.com . . . 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 Medline
http://www.lib.uiowa.edu/hardin/md/ A quick source to scan and find out what s out
there about particular disease states
www.crossfit.com
end.
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