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S T R O N G E R &F A S T E R SHANE ANDLA URA PHELP S
S WEA T T BRING PO WERLIF TING PRINCIPLE S TO CRO S SFI T
If you believe inCrossFit, then you’re
going to have to believein the conjugate method.
You already do even if youdon’t realize it yet.”
— Shane Sweatt
VIKINGVICTUALSLET THE NORDIC
DIET SHAKE UPYOUR PLAT
MARCH 2016 Display until 3/2
t h e b o x m a g . c o m
BROUGHT TO YOU BY M&P
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theboxmag TheBox_Magazine theboxmagazine
#AimFitness
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MA R C H 2 0 1 6 •
Vo l. 4 Iss ue 7
GROUP PUBLISHER Cheryl Angelheart BRAND DIRECTOR Alexander Norouzi
EDITOR-IN-CHIEF Jordana Brown
GROUP ADVERTISING DIRECTOR Donna Diamond Riekenberg
ADVERTISING ACCOUNT MANAGERS BJ Ghiglione, Julie Stone, Laura (Flores) Thorne
COPY CHIEF Jeannine Santiago
SCIENCE EDITOR Bob LeFavi, Ph.D., CSCS, USAW, CF-L1
SPECIAL PROJECTS EDITOR Vicki Baker
ART DIRECTOR Paul Duarte
PRODUCTION MANAGER Patrick Sternkopf
PHOTO AND VIDEO EDITOR
WEB EDITOR Maureen Farrar
A/R MANAGER Alice C. Negrete
MARKETING MANAGER
COACH AND TECH ADVISER Josh Gallegos, CF-L2
CONTRIBUTORS
Scott Braunsdorf; Dana Collins; Logan Gelbrich, CF-L3; Brittany Ghiroli, CF-L1; Allison Hagendorf; Matthew
Kadey, MS, RD; Andrius Krasuckas; Peter Lueders; Lara McGlashan, CPT; CF-L1; Elke S. Nelson, Ph.D., CF-L1;
Abi Reiland, CF-L1; Sommer Robertson-Abiad; Brooke Rockefeller; Cory Sorensen; Ian Spanier; Joe Wuebben
EXECUTIVE CHAIRMAN Efrem Zimbalist III
PRESIDENT & CEO Andrew W. Clurman
EXECUTIVE VICE PRESIDENT & CFO Brian J. Sellstrom
EXECUTIVE VICE PRESIDENT OF OPERATIONS Patricia B. Fox
VICE PRESIDENT GENERAL MANAGER Kim Paulsen
VICE PRESIDENT OF IT Nelson Saenz
VICE PRESIDENT OF RESEARCH Kristy Kaus
The Box Magazine isprintedeighttimesa year inthe
U.S.A. © 2016 by Active Interest Media, Inc. All rights
reserved. Reproduction in whole or in part without
permission is strictly prohibited. The information in
The Box Magazine is for educational purposes only.
It’s not intended to replace the advice or attention
of healthcare professionals. Consult yourphysician
before making changes in yourdiet, supplement and/or
exerciseprogram. THEBOX MAGAZINE, 24900 AnzaDr.,
UnitE, Valencia, CA 91355 - Toll Free: (800) 423-2874
WODProtection
Talons® KneeCaps® RockGuards® RockWrist® HookGrip®
15% off for Box readers.Use code BOXCF at checkout
Only at deals.rocktape.com
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MARCH 2016 BY JOE WUEBBEN
CrossTalk
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“It’s better
to hang out
with people
better than
you. Pick out
associates
whose
behavior
is betterthan yours
and you’ll
drift in that
direction.” — Warren Buffett,
the world’s most
successful investor
© 2 0 1 5 C
r o s s F i t I n c .
U s e d w i t h p e r m i s s i o n f r o m
C r o s s F i t I n c .
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6.5HOURS OF SLEEP
Current Biology
SEARCHYOUR SOUL
What made you want to write this book? The Success Principles
How is your fitness/training now? Are you still doing CrossFit?
What do you want people to take away from Hope RX’D?
WHAT YOU SEE ISWHAT YOU’LL EAT
CrossTalk
Numbers Don’t Lie
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TRIP ADVISER
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1007 First Ave., Seattle, WA 98104 For reservations, call (866) 356-8894 or visit alexishotel.com.Rates start at about $200 and go up to $300-plus (dependent onthe time of year and day of the week). P
h o t o s b y B r a d y C a m p b e l l
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Fit List
ROAD RULESHate running? Maybe you just live in the wrong city for it.Online health-care shopping resource Vitals (vitals.com)
ranking metro areas by criteria such as the number of raceoptions for residents as well as access to sports-medicinephysicians and orthopedic surgeons (“sports specialists”)in the event your joints get hammered as the mileage adds
to those 400s and 800s.
CrossTalk
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5 San Francisco 1:6,242 41.4 12 19,768
6 Seattle 1:3,478 41 7 11,043
7 Washington 1:6,916 40.09 6 27,437
8 Birmingham 1:2,021 41.7 3 5,526
9 Charlotte 1:6,305 42.2 8 4,385
10 Atlanta 1:2,308 40.9 7 7,830
specialist for every 18,580 residents.
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A t h l e t e : A l l i s o n H a g e n d o r f
16 THE BOX MARCH 2016 THEBO XMAG.COM
THE PISTOL
By Logan Gelbrich, CF-L3 Photos by Ian Spanier
THE SETUP
1
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THE RETURN
Return to standing while drivingthrough the posted foot and rotat-ing back to square.
3
Because thismovement is loaded
together to help understand tension
scaling option, holding a lightweight plate with arms extended
tension.
Rotatinginto the post
leg on the descentand the ascent willprevent a collapsed
knee and/or
collapsed hip.
With awhole foot on
the ground, the
into the hip in order to
stack the knee over the
see in a regularsquat).
2 THE MOVEMENT
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As CrossFit gains popular-
ity, science takes a closer
look. Here are the results
of several studies that ex-
amined CrossFit, both as a movement
and a modality.
CROSSFIT AS A CULT
Next time annoying haters ask you
whether CrossFit is a cult, you can tell
them that it’s actually a “reinventive
institution.” Or so says an article pub-
lished in 2015 in the journal Interna-
tional Review for the Sociology of Sport.
In it , the author explains that whileCrossFit can be polarizing, its empha-
sis on performance regulation and
mutual surveillance (i.e., athletes scor-
ing and coaching each other) provides
evidence that it has recalibrated and
in case the haters want to get in-depth,
you can tell them that a reinventive
institution is a place, like a spiritual
retreat or virtual community, where
members voluntarily go to improve
themselves.
STRENGTH WINS OUT
Ever wonderwhat it really takes to excel
in a benchmark WOD? So did research-
ers at the University of Saskatchewan
in Canada. So they compared the times
of competitive CrossFitters in “Grace,”
“Fran”and “Cindy” withthree physiolog-
ical measurements — VO2 max (a mea-
sure of endurance), Wingate (anaerobic
power) and “CrossFit Total” (essentially
overall strength: 1RM back squat, over-
head press and deadlift). Interestingly,
with Cindy. However, Grace and Fran
were a different story.While whole-body strength (Cross-
Fit Total) and power (Wingate) scores
were strongly related to Grace andFran
scores, only CrossFit Total survived the
rigorousanalysis. In other words, in the
end, how strong the competitor was
best predicted how well they’d do in
Grace andFran. Stay strong, my friends.
THE CULTURE OF COMMUNITY
In this study, published in the Journal
of Exercise, Movement, and Sport, re-
NCEOFEMENT
NEW NEWS The most recent research on CrossFit is clarifying the nature of the sport as a
By Bob LeFavi, Ph.D., CSCS, USAW, CF-L1
P h
t
b
P
t
L
d
searchers held focus groups in CrossFit
gyms in Canada, asking members vari-
ous questions about their box’s culture.
They based their questions on Edgar
Schein’s model of organizational cul-
ture, which describes (a) artifacts (vis-
ible aspects, such as dress code), (b) es-
poused values (philosophies and state-ments of identity) and (c) assumptions
(unspoken or unconscious behaviors).
Members reported the rugged nature
of the gym and the social behavior of
members around a WOD to be impor-
tant artifacts. In addition, pride in the
gym and their workouts were espoused
values, as were the inclusion of all peo-
ple regardless of abilities and a strong
sense of community that extended be-
yond the gym.
tion by all members, coaches and own-ers? Improvement in members’ health
and well-being.
FEMALE-FRIENDLY
In a detailed in-depth study published
in Women in Sport & Physical Activity
Journal, Bobbi Knapp looked at themes
within a CrossFit box relative to gen-
der. In applying a critical feminist geo-
graphical approach, she found multiple
elements within a box that create a wel-
coming culture for women, including a
strong sense of community, the empha-
sis on pushing through physical limits,
coed workouts and the acceptance of
being “beaten by a girl.” She concludes
that while there is some reinforcement
of gender norms in CrossFit, there are
also many ways in which “ideal femi-
ninity” and “hegemonic” (controlling)
masculinity are resisted.
GENUINE CROSS-TRAINING
In a study published in December 2015
in the International Journal of Perfor-
mance Analysis in Sport, researchers
measured physiological responses to
looking at things like heart rate, blood
pressure, pulse pressure, mean arterial
pressure, blood lactate, blood glucose,
and total cholesterol values before and
following that bout of CrossFit, they
determined that athletes’ physiological
responses were consistent with those
in athletes following high-intensity
interval training and conventional car-
diorespiratory training. In other words,
yes, CrossFit is a good workout.
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Look, there’s really nothing you can do to make
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There are basically three different types of whey protein
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When choosing a whey supplement, consider your current
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nounced in whey concentrates, which offer more fat than
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in cholesterol, low in lactose and high in free calcium.
ATOMIC STRENGTH NUTRITION FUELX30 WHEY ISOLATE
Fuel X30 contains 28 grams of protein per serving, which
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spond better to a lactose-free whey isolate. Fuel X30 is avail-
mon swirl, vanilla nut and homemade ice cream.
3FU3L WHEY HYDROLYSATE
3Fu3l is a grass-fed whey hydrolysate that offers 20 grams
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protein supplements in both its formulation — provid-
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and 5 grams of medium-chain triglycerides (MCTs) per
serving — and intended use, for preworkout (and in some
cases intraworkout) consumption.
3Fu3l creators wanted to balance protein, carbs and fat
to facilitate the body’s natural shift from one fuel source
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3Fu3l Whey is available in chocolate, vanilla and coffee (caf-
WHEYING THE OPTIONS Despite somewhat more Paleo-friendly options on the market,
By Elke S. Nelson, Ph.D., CF-L1
OD FOROUGHT
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We have different sports therapists who
work here — a functional-movement
you can imagine, two massage therapists
who are really focused on sports mas-
sage, and a sports acupuncturist. So it’s
not just recovery but also helping people
with their mobility so that they can con-
tinue to improve and stay healthy. We
put a lot of emphasis on going slowly
and making sure you have the mobil-
ity. We have a mobility class, as well as
other specialty classes that are focused
around recovery and mobility — like
building stronger, more stable shoul-
ders. And it has really made a lot of our
athletes much stronger and much safer.I’ve noticed big differences in people —
and muscle-ups, and members can go
overhead much more easily. Boulder is
a little different than most markets be-
cause it’s really an endurance city. Most
of the people here have been running or
cycling for decades and not doing much
with their upper bodies. So when they
come into CrossFit, they’re good athletes
but they have some mobility issues with
their shoulders in particular.
Not really, because it’s kind of in-
grained from the beginning here. In our
On Ramp, people learn right away that
this stuff is important. The coaches re-
ally believe in it themselves, so it comes
across to the members. Without mobil-
ity, you’re never going to optimize your
WOD performance. As an example,
one of our top competitors couldn’t
overhead-squat an empty barbell three
years ago. The issue wasn’t strength; it
was mobility. And by focusing on that,
he’s now north of 250 pounds. Also, a
bunch of our therapists are working on
case studies now where they can show
that a person had a 95-pound snatch
because they didn’t have good shoul-der mobility, and then they improved
mobility and their snatch went up 20
pounds. Examples like that help it hit
home a little harder.
For the most part, there’s a lot of mo-
bility stuff that happens in the warm-
up, and then the last 10 minutes of
class are focused on things like ev-
eryone grabbing a foam roller, do-
IDEE BOX
BOX STATS
LOCATION: 2525 Arapahoe Ave.,
Boulder, CO 80302
YEARS IN OPERATION: 3
NUMBER OF MEMBERS: 300
(approximate)
NUMBER OF COACHES: 8
FACILITY SIZE: 10,000 square feet
MEMBERSHIP FEES: $195 unlimited
MORE INFORMATION:
CrossFitSanitas.com
ing Crossover Symmetry or even just
hanging from a bar. Also, Dwight Up-
shaw, our head coach, is always ask-
ing members how they’re feeling, and
then he changes up the programming
and mobility work accordingly. So if a
bunch of people say their shoulders
are sore, he’ll switch up the program-
ming to give shoulders a break and
just focus on mobility and stability.
We don’t really do that because we
have an endurance program [geared
toward runners, triathletes and cy-
clists] that goes in cycles based on in-
season and offseason. But Dwight does
incorporate things like Bulgarian split
squats, more box jumps, etc., to pre-
pare everyone for ski season. We want
members to be injury-free both inside
and outside the gym.
CROSSFIT SANITAS Co-owner Melissa Roza thinks big picture to minimize injury risk for her Boulder,Colorado, endurance junkies.
By Joe Wuebben
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with powerlifting backgrounds, but
I know that your backgrounds are
more diverse than that, right?
LAURA: I started in gymnastics.
Not super high-level competitive
gymnastics, but I really enjoyed it and
stayed actively involved in it for a long
time. Once I graduated from high school,
I didn’t have anything to compete
in, and I’m a competitive person by
nature, so I started running races
and 5Ks and 10Ks and then ran a half
marathon and a couple of marathons.
I enjoyed that, but then I met Shane.
I had just run a marathon, and I was
pretty beat up from that. So he kind of
guided me toward bodybuilding. I did
a few competitions and won those. I
really enjoyed it, but I just enjoyed the
actual day of the competition — not so
much the dieting for long periods.
SHANE: I had asthma when I was a
kid, and I was sick all the time. So my
parents started me off running 1- and
2-mile races. They’d run 5Ks and 10Ks,
so I did the little races before them.
By the time I was 5 years old, I ran my
so-called strongest gym in the world.
Renowned powerlifter Louie Simmons
— he’s held an Elite powerlifting totalfor more than 40 years and is known as
the “godfather of powerlifting” — built
Westside Barbell into an institution
with reach far beyond the world of
powerlifting.
As the product of a man of
unwavering principle, the culture
of Westside Barbell is notoriously
grueling. It’s not just gritty, either. It’s
smart. Louie developed what he calls
the conjugate method — a training
protocol that simultaneously builds
strength and speed — by borrowing
and adapting some of the oldest proven
training principles from the likes of the
Dynamo Sports Club, a Russian sports
of performance. Together, the Sweatts
This is my conversation with Shane
and Laura.
One would assume that you guys
are both purely powerlifting people
I
n true Sesame Street fashion, an
observer of the 2015 CrossFit
could have thought, “One of
these things is not like the
other.” And that thing was Team
CrossFit Conjugate. They were, by far,
strength didn’t come packaged with
the usual sluggish longer efforts or
suspect gymnastics.
They were remarkably different.
Fast. Strong. Different.
I got to sit down with the couple
responsible for that difference, Shane
and Laura Phelps Sweatt. Laura is
the most decorated woman in the
history of powerlifting. With numerous
world records in multiple different
weight classes, this petite woman
has squatted 770 in competition. And
Shane is one of the brightest minds in
strength and conditioning. They are a
perfect partnership, really. I’ve always
commended the husband-and-wife
pair for many things, including having
made the distinct decision to one day
be the best in the world.
Theirrootslie at Westside Barbell, the
26 THE BOX MARCH 2016 THEBO XMAG.COM
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how many world records now?
LAURA: 45.
SHANE: So she’s broken world records
45 times now, and she’s always trained
the Westside method, but she’s never
trained the same way twice. We say
if you don’t evolve, you die. If Louie
didn’t evolve, athletes who were more
genetically gifted or who learned what
he was doing but evolved it would
eventually beat him.
The other thing that comes into play
is that Lou hates a quitter. You don’t
have to be the strongest person in the
gym, you just can’t be a quitter. Because
of that personality type — to never
quit, constantly evolve and always push
forward — and the way Louie looks at
studying and trying to evolve training,
that’s what led Westside to be Westside.
It’s also changing the way that peopleare training for sports in this country.
You see people doing chains or bands
or a certain type of sled work that we
do. They’re doing speed work. They
might call it something else or adjust
be around the best. When you really get
around people who are the best in their
that each of them have. You see that
extra little thing psychologically that
lets them go the extra distance, that
99 percent is easy. The last 1 percent is
the hard part. These people have dialed
in that last 1 percent, they’ve gone that
distance. It’s amazing how much you
can get out of that last 1 percent.
You both have spent a lot of time
with Louie Simmons and in and
around Westside Barbell. What sets
Louie and Westside apart?
SHANE: One is that Louie’s looking for
constant evolution. One of the biggest
problems in any sport is that when
an athlete reaches a moderate level
of success, they’re afraid to changewhat they’re doing because they don’t
want to go backward. At Westside,
we train the same methods but every
competition, every 12 to 16 weeks, we
train differently. And Laura’s broken
a junior in high school. I ran cross-
country, track. I ran triathlons.
The whole time, though, I was
interested in strength training. Once I
hit 13 years old, I hit strength training
with weights. I never looked back from
that. I still did endurance stuff for a
little while but really got into strength
stuff after that. At my house growing
up, if I didn’t want to mow the yard,
my mom said I’d have to beat her in
pull-ups or dips or something, so every
time a chore came up, it was a liftoff to
see who had to do the chore. That was
constant at my house.
Not everyone chooses to be great at
something. Do you feel like there’s
something uniquely available to
people who pursue greatness that’s
not available to someone who is only
setting out to be good?
SHANE: Yes! If you want to be the best,
you have to surround yourself with the
best. The people who only want to be
“good” will never go to full lengths to
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beat it by a substantial amount, then
they don’t ever believe that they can.
You want to end that today.”
LAURA: And that’s what happened.
She was the best 165-er in the world
and had just done a 611-pound squat.
I opened with 617 and I got that. I went
661. I got that. And I went 683 and I got
that. The girl that squatted 611, I never
heard from again.
SHANE: Laura actually missed her last
squat in the warm-up room, and it was
Louie walked by and cheered for her
and she just fell. I had to catch her. She
said, “I have to retake that.” And I said,
time you’ve missed a squat in a year
and it’s going to be another year until
you miss another one.” It still worked
out because she kept her head in it.
That is your cornerstone.
What advice do you have for athletes
outside of powerlifting?
SHANE: We are known for our squat,
bench and deadlift , but we’re really
strength coaches and just display it
through the three lifts.Strength is a foundation for
everything. If you’re not strong enough
to maintain a position, you won’t,
which means you won’t have optimal
technique. You need optimal mobility
to attain a position, and you have to
have optimal strength to maintain it.
When we need athletes to produce
more force, we can do that. Force
at a faster rate of speed? We can do
that. Do we need to produce force
for longer periods? We can do that,
too, but through our selection of
main movements and through our
selection of exercises of our accessory
movements, what we’re doing is
getting the athlete to move perfect.
If you don’t know what speed you’re
training at, you don’t know what sport
you’re training for.
I recently had a high-schooler who
had a 91-mph fastball, and eight weeks
later, he got clocked at 96 mph. He
also knocked eight-tenths off his 60
time. Being a freshman in high school,
picking up that kind of speed in that
the percentage a few points here and
there, but ultimately what they are
doing is some offshoot of Westside, and
to think that a small gym evolved into
this thing that has touched the rest of
the world is absolutely amazing. You
record in powerlifting who has not
done a portion of something that was
developed at Westside Barbell.
One of my favorite parts about
the conjugate method and what’s
coming out of Westside is the
mental aspect. Someone could look
at powerlifting and say that’s a very
straightforward, physical sport. But
we know that there’s much more
to it. Is it that big of a deal in the
sport of powerlifting to be mentally
strong?
LAURA: It’s absolutely mental. Iremember having this supreme
it. I just wanted to show the world that
I could do something that’s never been
done before. I would do whatever it
took.
What we see a lot is mental weakness.
else. It’s the gym, the equipment, the
training program, the training partners.
SHANE:
It’s the No. 1 thing. It’s thatdeep. We’ve seen more people who we
could have gotten to world records who
didn’t make it because psychologically
they’ve checked out than people who
we have gotten to world records. And
we’ve gotten lots of people to world
records, you know? We have a saying:
“The brightest stars burn out the
fastest.”
The mental part can include some
gamesmanship. Have there been
competitions when you mentally put
someone in checkmate?
SHANE: We started Laura’s career like
after a record, I didn’t want her to show
up until she could break it by close to
100 pounds. I said, “If you break it by
5, you’re just gonna tick off that other
lifter and you’re going to be in a battle
for years. That person is going to end up
squatting 100 pounds more than they
probably ever would have squatted if
you never came around. But if you can
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even if you don’t realize it yet.
We believe that we’re paying back
what we’ve learned from our mentors.Louie’s been a huge mentor for Laura.
For Lou, Yuri Verkhoshansky, the father
of plyometrics was. He invented the
dynamic-effort method. We took from
people more intelligent than us, people
more manpower, and who dedicated
their whole lives for the pursuit or to
disprove one thing. There are names
that I don’t want to see fade away. I
think that’d be a great trend to try to
continue for CrossFit.
What about equipment? What do
you need to do conjugate?
SHANE: The stuff you already have in
the gym. Louie really started doing
Westside in 1983, and back then,
they didn’t have much for equipment
either. He slowly got a power rack
and eventually got into chains and
eventually bands and eventually
specialty bars, but ultimately what
you need is a good imagination and an
understanding of the fundamentals.
our athletes box jump. They can’t
believe how fast people move. Well,
we know when we go to execute amovement that’s dynamic, we go from
a relaxed state to a dynamic state
obscenely fast because our bodies
are used to it. If you study what the
Russians talk about in Olympic lifting,
one of the most important qualities is
to go from a relaxed state to dynamic in
Olympic lifting.
The relationship between conjugate
and CrossFit is an old one, but now
you’ve got CrossFit Conjugate killing
it in the Games. Is it inevitable that
athletes at the CrossFit Games are
going to use the method?
SHANE: I believe that they’re just
going to have no choice. I believe the
competition is going to get so good
is
an optimal way to train. Conjugate is a
series of rotations of exercises. We’re
just the dynamic or max-effort version
with accessories, so if you believe in
CrossFit, then you’re going to have to
believe in conjugate. You already do
period of time is huge. It’s a little
different from what everyone’s used
to, but if you want to do something thatno one’s ever done before, you can’t do
what everyone else is doing.
Load and range of motion are very
clear in everyone’s mind, but I’ve
never seen a group address speed as
well as you guys. Is speed a void in
the gym community?
LAUREN: I learned that doing the
CrossFit Open. I had this mental
connection with the exercises, like the
handstand push-up or the thruster —
when I was tired as hell — are like a
speed squat or a speed bench.
SHANE: She discovered that she could
turn those speed movements into
psychological movements. It was
interesting, Sam Briggs did real well in
the handstand-push-up workout. We
also have Nicole Holcomb do real well.
I asked her how it felt and she said, “It
felt great. You know, like doing speed
work. No big deal.”
People are shocked when they see
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The last thing I want to ask you guys
is what’s coming next?
LAURA: We put what we’re doing in
our gym on WODFollow.com. There
are different levels depending on if
you want to see everything with the
WOD and all that. There’s a strength
aspect. We even have a powerlifting
portion, which is exactly what I do for
my training. It’s very affordable.
And we’re still teaching the seminars
for the CrossFit Powerlifting Trainer
Course and trying to get overseas a
bit more. They just have this thirst for
knowledge. Also, just growing our own
gyms. We have a personal training gym
we’ve expanded into a CrossFit gym, as
well: CrossFit Conjugate.
Logan Gelbrich, CF-L3, is the owner
of Deuce Gym in Venice Beach,
California, and Original Nutritionals, aCleanAthlete sports-nutrition company.
He’s a four-year alum of the nationally
acclaimed University of San Diego
baseball program and was a catcher
for the San Diego Padres. In addition, he
currently travels the world coaching the
CrossFit Strongman Seminar.
"LAURA HASBROKEN WORLD
RECORDS 45 TIMESNOW, AND SHE'SALWAYS TRAINEDTHE WESTSIDEBARBELL METHOD,BUT SHE'S NEVERTRAINED THESAME WAY TWICE." SHANE SWEATT
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If you think this is just another article about plyometrics,
think again. In fact, we might argue that much of what
you have previously read about plyometrics is, at the very
least, not about “true” plyometrics. For most CrossFitters,
plyometric training is synonymous with jump training,
the primary purpose of which is to improve box jumps.
Oh, far from it.
All About That
Bo u nc eGetting the most from plyometric training
means understanding there’s more to it
than box jumps.
By Bob LeFavi, Ph.D., CSCS, USAW, CF-L1 Photography by Cory Sorensen
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A t h l e t e : B r o o k e R o c k e f e l l e r
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THE RUSSIAN INFLUENCE
The technique of plyometrics was orig-
inally developed by Russian scientist
Yuri Verkhoshansky as early as 1966.
Verkhoshansky referred to plyomet-rics as a “shock method” of training. He
primarily described how an improve-
ment in performance can occur follow-
ing a drop from height and subsequent
immediate jump. The focus for Ver-
khoshansky was the very short period
between landing and takeoff, as short
as 0.1 to 0.2 seconds.
However, what has developed since
then is a more generalized version of
plyometrics. This application of plyo-
performance in box jumps and is best
termed “jump training.” Hops, bounds,
split jumps, skips, squat jumps and depth
jumps make up this broad-based ap-
proach to improving power. We often seethis in use in American sports training to-
day and frequently in CrossFit boxes.
But there’s a big difference between
what Verkhoshansky described and
what we are now calling plyometrics.
So let’s look at the science of the “plyo.”
PLYOMETRIC PHYSIOLOGY
Plyometrics is a system of training
based on the effects of three different
physiological factors and one neuro-
physiological factor, all of which result
in what’s known as the three-phase
stretch-shortening cycle (SSC).
Physiological Factors
Increased muscle force in a plyomet-ric exercise stems from the follow-
ing three physiological components.
First, elastic energy in muscle tissue
and tendons is stored during a rapid
stretch and can be released if a con-
traction immediately follows that
rapid stretch. Second, when a muscle
is stretched, the microfilaments that
cause muscle contraction may be at
the best length to bind and produce
force during a subsequent contrac-
tion. Third, there is resistance from
The 45-Degree Sit-UpWith a medicine ball weighing no morethan 10 pounds (typical weights are 4pounds for women and 6 for men), grab apartner and spot for sit-ups. Sit with yourtrunk at a 45-degree angle. Your partnershould be in front of you with the medi-
cine ball.While you hold your hands out-
stretched, your partner throws you themedicine ball. Catch the ball with bothhands, immediately propelling the ballback to your partner with your trunk re-maining at 45 degrees. The key here isthreefold. First, try to minimize any trunkextension upon receiving the ball. Sec-ond, your return throw should be as im-mediate and explosive as possible. Third,the force used to absorb the impact of theball and return it to your partner shouldcome from your abdominal muscles. Youcan increase the intensity of this exercise
by simply using heavier medicine balls.
TRUNK PLYOMETRICS
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muscle tissue itself (a kind of “rub-
bery” quality of muscle) during an
unstimulated stretch; this “passive”
resistance adds to the subsequent
force generated.
Neurophysiological Factor
Muscle spindles are specialized sen-
sors located near where the muscle
belly ties in to the tendon. Their job
is to protect the muscle from damage
caused by a stretch that is either too
rapid or too lengthy (at the limit of
the range of motion). Therefore, when
a stretch occurs rapidly, the muscle
spindle senses such a stretch as po-
tentially dangerous and sends a signal
to the central nervous system. The
immediately contracting the muscle
in order to protect it. Plyometrics uses
spindle-initiated contraction to the
muscle’s subsequent contraction dur-
Now that you have a grasp of the forc-
es involved in plyometrics, here’s how it
all comes together in a real-life situation.
THREE PHASES OF PLYOMETRICS
-
ening cycle, the muscle is stretched
force could occur upon landing or
when the muscle encounters a resis-
tance (such as a medicine ball). The
muscle lengthens in this phase, called
the eccentric phase, and the muscles
involved in resisting that lengtheningmovement are being “pre-loaded.” In
the simple case of running, when your
foot strikes the ground, your gastroc-
nemius (calf muscle) lengthens under
the load. Now, in the eccentric phase of
a plyometric movement, your gastroc
has stored energy by virtue of the fac-
tors cited above.
Let’s skip to the third phase. In this
phase, known as the concentric phase,
the stored energy is used to increase
the force of the subsequent contrac-
1 2 3
The Plyometric Push-UpWith a small medicine ball, like those weigh-ing between 6 and 10 pounds, move into apush-up position. Remaining in that plank,place both hands on the ball directly underyour upper chest. Of course, there is a de-gree of balance necessary here.
Now, as quickly as you can, remove yourhands from the medicine ball and move themto the side of the ball in a push-up position.As you descend, allow your chest to barelytouch the ball before you explode back up. Atthe top of the explosive push-up, move yourhands back onto the ball. Make sure thatyour chest doesn’t rebound off the ball and
a push-up as quickly and forcefully as pos-sible. In addition, keep your hands on the topof the ball, not the sides of it. You can add tothe intensity of this exercise by increasing thesize of the medicine ball.
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tion. Because power is the product of
force and velocity, the more force you
provide to any contraction, the more
power the muscles involved develop. In
the case of running, more force is avail-able upon a rapid stretch, and therefore
the ensuing explosion coming off the
toes on the next stride is greater.
But the phase we skipped is the
critical one. The middle phase, which
encompasses the time between the ec-
centric and concentric phases, is called
the amortization phase. And the term
“amortization” makes perfect sense.
When something is amortized, its cost
is distributed over a time frame. In the
case of plyometrics, the stored energy
is distributed as heat over the time
frame of the amortization phase — the
period after the muscle’s lengthening
ends and before the shortening (con-
centric contraction) begins. The longerthat phase, the more energy is distrib-
uted and lost, leaving less to be added
to the subsequent contraction.
In other words, the shorter the
amortization period, the better. In run-
ning, the longer your foot stays on the
ground (“foot-strike time”), the less ex-
plosive you are.
GETTING BACK TO
“TRUE PLYOMETRICS”
So do you see the difference between
what Verkhoshansky prescribed and
what we normally do in the box? There
are two main differences.
“Shock” Method
We do not properly apply or seem to
appreciate Verkhoshansky’s “shock”
method. Let’s face it, most CrossFitters
know that plyometrics are to be done
with some degree of speed, but that’s
a far cry from the explosive shock that
has been found to improve power.
Think of a typical plyometric move-
ment in a box — a box jump. How often
would you guess that the time period
a typical athlete performing them has
a foot-contact time less than 0.2 sec-
Overhead Throw
With a staggered stance (onefoot in front) and knees slightly
bent, hold a medicine ball in bothhands and stand 5 to 8 feet awayfrom a wall. Pull the ball backbehind your head and forcefullythrow it forward as hard as pos-sible against the wall. Catch theball as it returns to you, and keepthis action going.
Remembering the amortizationphase, minimize the time betweenpulling the ball back and initiatingthe throw. This drill can be per-formed with a partner instead of awall. It also can be done with onearm, but we prefer the two-arm
technique to minimize the potentialof developing imbalances.
Throws can be used with any type ofball, though it’s prudent to stay under10 pounds. When employing throws,look for the newer types of medicineballs because they’re made of durablerubber, offering a comfortable bounce
PLYOMETRIC THROWS
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Power DropFor this one, you need a medicine ballweighing no more than 10 pounds,a partner and a box (start with 20inches) for him or her to stand on. Lie
of your head against the base of thebox. Your partner stands on the boxwith outstretched arms, holding theball over your chest.
Extend your arms upward. On a
signal, have your partner drop theball directly down. Catch it using bothhands, bending at the elbows to ab-sorb the weight and then immediatelypropel the ball back to your partner.The intensity of this drill can be in-creased by either increasing the heightof the box or by increasing the weightof the ball.
SlamStand with your feet shoul-der-width apart and kneesslightly bent. Pull a medicineball back behind your headand forcefully throw it down
possible. Catch the ball onthe bounce. The focus shouldbe on minimizing the time theball is in your hands. Thinkabout cocking your arms andexploding downward as soonas you receive the ball. Thisexercise is done on occasionin CrossFit boxes but typicallywith “sausage”-type heavytubes. Such weights do notallow as much of an eccentricphase because there is littlepre-loading involved.
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3
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Reverse
Throw
Stand with your feetslightly wider thanhip-width apart.Lower your bodyinto a semi-squatposition (as in the
bottom of a kettle-bell swing). Have apartner throw you amedicine ball andcatch it in the bot-tom position, lettingyour arms bringthe medicine ballbackward throughyour legs. Explodeup, extending yourentire body, andthrow the medicineball up and backover your body.
The goal is tothrow the ball behindyou as far as pos-sible, generating asmuch power as youcan from your hipsand lower body. Butagain, the key is toexplode upward asquickly as possibleonce you receivethe ball.
onds? Not often. The degree of explo-
siveness that is needed for a true plyo-
metric effect is simply not taught. But
— and this is important — that doesn’t
mean you can’t train that way.
The difference is a mental approach.
Explosive and true plyometric training
begins in your head. As an athlete, you
determine, by your mental focus, howquickly you respond to any stimulus.
When performing plyometrics, keep the
idea of amortization foremost in your
mind. Always concentrate your efforts
on minimizing the time you engage the
resistance. The effectiveness of plyo-
metrics truly does start in your mind.
Whole-Body Plyometrics
Second, as CrossFitters, we have per-
haps failed to appreciate that true plyo-
metrics can be performed with virtually
any muscle group. The vast majority ofCrossFitters only employ this technique
when working on box jumps, and the
exercises themselves typically include
only boxes. Yet plyometrics is a muscle-
oriented phenomenon, not a movement-
oriented phenomenon. Therefore, to ap-
ply this principle in your training regi-
men, you should expand your plyomet-
ric training to include upper-body drills
and not simply those that include foot
strikes. With this in mind, here we ori-
ent you to some upper-body plyomet-
ric drills that can improve your overall
body power. There are many, but these
can get you started.
FINAL CAUTIONS
True plyometric exercises can
intensity. Therefore, they are n
performed for multiple sets o
than once per week until the
has become properly condit
While volume for lower-body ply
rics is based on foot contact, in u
body plyometrics, we measure th
or catches. In general, when sta
out, keep total plyometric volumfewer than 100 per session.
In addition, we generally recomm
avoiding high-intensity drops or thro s
for adolescents, senior athletes a d
those who have orthopedic injuries in
the associated joints or muscles.
Bob LeFavi is a professor of sports medicine
at Armstrong State University in Georgia and
co-owner of CrossFit GroundSpeed. He also
competed in the 2013 Reebok CrossFit Games,
Masters division.
1
2
3 4
Side Throw
Stand with your feet hip-widthapart. Place one foot about 12inches in front of the other. Holda medicine ball with both hands
and with your arms only slightlybent. Swing the ball over yourhip on the side of your back foot.Then forcefully throw the ballunderhand to a partner or towarda wall. Maintain tension in yourtrunk and abdominal musclesduring the movement. Catch theball from your partner or the walland continue. As usual, concen-trate on minimizing the time theball is in your hands. Be sure toswitch the order of your feet andtrain the other side, as well.
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NORSEFORCE
TIME TO HEED THE CALL OF
THE VIKINGS. A DIET RICH IN
TRADITIONAL NORDIC FARE
COULD CHART A COURSE TO
CONQUERING YOUR HEALTH —
AND PERFORMANCE.
BY MATTHEW KADEY, MS, RD
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GET HIGH ON RYEIf you’re not eschewing grains from your diet, consider tak-
ing a cue from the Danish and embrace smørrebrød — a
beloved open-faced sandwich in which items like horseradish
cream and pickled herring are piled high on hearty rye bread.
component of the Nordic Diet and are consumed daily,” says
chef Trina Hahnemann, author of The Scandinavian Cook-
book. “In Nordic regions, getting through the winter was once
a matter of life or death. So rye was used to produce breadsthat could hold up for the whole of winter.”
Undeniably, hearty rye is considerably healthier than the
American food landscape. In fact, rye could be a contributing
factor to the anti-pudge, heart-healthy power of the Nordic
Diet because studies show it encourages better cholesterol
numbers and also satiety, which may prevent overeating.
to 5 grams), making it particularly helpful at quelling hun-
ger. What’s more, a New England Journal of Medicine study
found that lowering the glycemic index of the diet, which can
whole-grain counterparts like rye, is a key player in maintain-
ing fat loss long term. One caveat: Read ingredient labels.
“American grocery store bastardized rye bread” tends to in-
seek out sourdough rye bread from an artisanal baker. Sour-
dough bread is easier to digest and brings about lower spikes
in blood sugar.
SNEAK MORE IN: Occasionally swap out your morning
using cooked whole-rye berries tossed with chopped
foundation of your lunchtime sandwiches.
When it comes to geographically inspired
eating lifestyles, the Mediterranean diet
has been a darling among food scientists,
with a raft of research showing that load-
ing up on olive oil, nuts and greens can
help keep you healthy for life. But you
grocery cart with celery root, preserved
herring and robust loaves of rye, as there’s
a new healthy import from Europe.Data is piling up that following a food-
consumption pattern hailing from Scandi-
navian nations like Norway, Denmark and
Sweden dubbed the New Nordic Diet is
seriously gud for you and can be a revised
ancient weapon against modern maladies.
For starters, research trumpets eating Viking
style with modern twists — meaning more
-
cessed meats — as a means of helping fend
off coronary woes by improving blood cho-
-tion. Adhering to the main dietary compo-
nents of a Nordic eating regimen also could
help you ax the fat. A study in the British
Journal of Nutrition found that subjects
fare were up to 43 percent less likely to be
pudgy around the waistline than those who
ate less of these foods. Subsequent research
suggests that noshing mostly on foods as-
sociated with the New Nordic Diet could in-
crease levels of certain proteins in fat tissuethat stimulate fat burning.
Other research links the New Nor-
Nordic chefs and nutritionists in 2004 as
a means to rekindle interest in traditional
eating patterns — with better brain func-
tion, improved blood pressure numbers
and a lower risk for certain cancers and
diabetes. “There are probably several fac-
lower energy density of foods consumed,
saturated fatty acids, added sugars and re-
a Nordic Diet researcher and associate
professor in the Department of Nutrition,
Exercise and Sports at the University of
Copenhagen. “So far, the data that we have
obtained supports the notion that the New
Mediterranean diet when it comes to low-
proof that, despite their tankards of mead,
the war-like Vikings likely ate much betterthan English peasants during the Middle
Ages. And let’s not overlook that many of
the best CrossFit athletes hail from Ice-
land, including 2015 Games champ Katrin
-
ticles can do the body good.
for many of the principles of the Nordic
Diet to be implemented into a typical
these tips for transferring the best parts
of the diets of Stockholm, Helsinki, Oslo
and Reykjavik into your own kitchen.
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GO BERRY WILDFrom cowberries to currants, berries of various types are a favorite
Scandinavian fruit choice and a great way to satisfy a sweet tooth
forms of packaged foods on this side of the Atlantic. “The long day-
light hours of summer in Nordic nations keeps berries plentiful and
rich in nutrients,” Hahnemann notes.
One reason Nordic nations tend to have lower rates of coronary
woes? No, it’s not the fresh Arctic air or the sensory overload in-
duced by the abundance of beautiful denizens. But it could very
well be the berries, which are jampacked with antioxidants, such
mation and oxidative stress in the body. You probably don’t have
easy access to foraged cloudberries or lingonberries ripened under
the Arctic summer sun, but you can still load up on antioxidants
via blueberries, raspberries, strawberries and blackberries. In sum-
mer months, harvest as much of the local offerings as possible and
freeze extras for the offseason.
SNEAK MORE IN: From morning to night, berries can add natu-
ral sweetness to oatmeal, yogurt, salads, recovery smoothies
d l d t d t d t
SUBTERRANEAN HEROESWhat did Viking warriors eat to survive in forbiddingWell, the Nordic Diet is nothing if not hearty. Cold-weroot vegetables like beets, turnips, Jerusalem artparsnips have long been rooted in traditional Nordparagus from Peru? Not so much! So it’s time toyour produce haul. Not only are rutabaga and its ilkray of health-hiking vitamins and minerals, but they asource of slower-digesting carbohydrates to power oxidants, along with nitrates, which have been sho working muscles use oxygen.
SNEAK MORE IN: Add shredded parsnips or c
burger and meatloaf mixtures; serve up roas vegetable medleys for dinner; beef up stews and
diced rutabaga; and cooked beets can be su
great in dips, pancake batter and even protein sh
TAKE A WHIFF her countrymen reel in fatty swimmers like salmon, mackerel andherring. In fact, Scandinavians are mad for stinky herring, known
there’s a link between vitamin D status and heart disease risk, whileCrossFitters also should take note that higher intakes of these twonutrients may improve muscle function during exercise. Aim to eat sardines or wild salmon, per week. You might have to hunt for them, pickled herring. And don’t worry — we won’t go so far as to recom-mend hákarl, the traditional Icelandic dish of fermented shark meat.
SNEAK MORE IN: Try topping rye crisps or toasted rye bread
of canned sardines (yes, really!) or work them into scrambled
eggs; cook up wild salmon and smother it in a yogurt dill sauce
(or try the stew recipe on Page 45); blend anchovies into salad
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EMBRACE YOUR WILD SIDEFar from Ikea gravy-soaked meatballs, Nordic chefsand home cooks make good use of game meats likereindeer and grouse and rely less on farm-raised porkand beef. “In countries like Sweden and Finland, there’sa tradition of community sharing after hunts for animalslike wild boar and moose,” Hahnemann says. For the
most part, the meat from wild animals is more nutrient -dustrial stuff, making it more conducive to a healthierbody. For an alternative to the same old chicken andbeef, try sourcing out local game meats like bison, elkor venison. If you can’t put these beasts on your gro-cery list, you can still eat the Nordic way with pasture-raised beef, lamb or pork, all of which is increasingly Com- prehensive Reviews in Food Science and Safety once outdoors has more heart-healthy polyunsaturated fattyacids than meat sourced from animals fattened up onfactory farms. But keep in mind that the Nordic Diet
backbone of your diet. Instead, people limit meat to afew ounces per serving and look for ways to elevatevegetables beyond wimpy side dishes.
SNEAK MORE IN: Use ground bison instead of beef when making burgers; snack on elk or grass- fed beef pepperettes while on a road trip or after a WOD sweatfest; make stews using grass-fed lamb or goat; and seek out cuts of venison when han- kering for a grilled steak.
SOUR POWERVisit the Nordic Food Lab — a food-science lab built on a boat
widely considered the world’s best restaurant — and you’re likelyto see vats of fermentation experiments ranging from yellow peas - to stomach, fermented and pickled vegetables, dairy and meatshave long been a creative necessity in Nordic kitchens to allowsuch edibles to last through the long, long winters. Cabbage isturned into tangy sauerkraut; milk is cultured to produce yogurtproducts like the Icelandic version called skyr; winter meals areenhanced with pickled beets (rödbetor); and salmon is often ex-posed to salt and dill to create melt-in-your-mouth gravlax.
do everything from improve immune and digestive health to re-
ducing the chances of fat gain to fending off depression — into thediet. So perhaps forkfuls of fermented sauerkraut help keep Scan-dinavians joyful even during the throes of the winter darkness.
SNEAK MORE IN: Use sauerkraut as a side to grilled meats
product with higher bacteria counts than typical yogurt) into postworkout smoothies; when in season, try pickling veg- etables like beets, green beans and carrots for future use; snack on protein-packed yogurt topped with berries; and blend fermented miso into salad dressings.
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Scandinavian Salmon Stew 1 tablespoon olive, grapeseed or canola oil
1 medium yellow onion, diced
2 medium carrots, chopped
2 celery stalks, thinly sliced
1 cup dry white wine
2 medium waxy potatoes, such as Yukon Gold,
peeled and cut into ½-inch chunks
1 teaspoon dried thyme
½ teaspoon sea salt
¼ teaspoon black pepper
1 cup reduced-fat (2%) evaporated milk
1 pound skinless salmon, cut into 1-inch cubes
2 tablespoons dill, chopped
Heat oil in a large saucepan over medium heat.
Add onion, carrot and celery; heat until onion has
softened, about six minutes. Pour in wine, raise
heat to medium-high and simmer until reduced
by about half.
Add broth, potatoes, thyme, salt and pepper
to pan. Bring to a boil, reduce heat, cover and
simmer until potatoes are tender, about 20
minutes. Stir in evaporated milk and salmon. Heat
liquid is steaming but not boiling. Stir in dill.
Divide stew among serving bowls and serve
alongside rye crisps or rye bread, if desired.
Serves 4.
Nutrition Facts (per serving): 464 calories, 30
grams protein, 32 grams carbs, 24 grams fat
GET DIRTYAmong those who embrace the ethos of traditionalNordic eating there is a strong emphasis on glean-ing edibles from the countryside, lakes and sea.During the long daylight hours of summer in north-ern altitudes, wild edible plants and mushroomsgrow robustly. “I grew up eating foraged foods such
Hahnemann recalls. This provides a nutritional ad-vantage because foods such as seaweed and wildgreens are thought to be denser in vitamins, miner-als and antioxidants than their conventionally growncounterparts. So get to know the safe way to eatwild grub that grows in your neck of the woods andconsider them a free way to ramp up your health
on the upswing, it’s becoming easier to tag along onoutings led by wild food experts if you don’t knowyour ramps from your nettles. Many farmers mar-kets can be great places to locate foods with a wild
may, however, want to leave the moss to the Nordiccooking professionals.
SNEAK MORE IN: Dried seaweed can add an umami punch to soups and stir-frys;
well-washed dandelion greens will breathe new life into ho-hum salads; saute wild-style
oil; and make pesto better by blending in gar- licky wild ramps.
THE BENEFITS
OF BEING A LOCAVOREMany Scandinavians prefer to eat geographically inspired fare, say-
food, fruits and vegetables we rely on change with the season based
Ph.D., adds: “Both local and seasonal foods are quite central to the
grocery cart high with foods from who-knows-where, so when pos-sible, select more seasonal and local items over imported to roundout your training diet. In fact, an American Journal of Clinical Nutri- tion report claims that the propensity to focus on local fare instead oflong-distance imports makes the New Nordic Diet one of the mostenvironmentally sustainable eating patterns around. Also, considermaking a habit of following the Scandinavian cue of sitting down formeals with family members whenever possible because this encour-ages more home cooking and a healthier overall diet.
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S t r o n
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A B I A D | P H O
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Anatomy of the WristThe wrist, or carpus, is a complex joint that
triquetrum, pisiform, hamate, capitate, trapezoid
which create multiple joints and are connected
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at Arizona Bone and Joint Specialists.
But explosive movements are not the
only exercises you should be cautious
performing. “Doing bodyweight move-
ments such as pull-ups and ring dips or
any powerlifting [exercise], with little
experience or improper form, could
also put your wrists at risk of injury.”
Most injuries To encounters are
acute wrist sprains and overuse-
type injuries. More serious injuries
include scapholunate ligament inju-
ries and fractures. “A scapholunate
ligament tear can separate the small
bones [called the scaphoid and lunate
bones] within the inner wrist, causing
a scaphoid fracture,” To explains. “If left
untreated, these injuries could lead to
chronic wrist arthritis and other signif-
icant health issues.” Wrist injuries such
as jams are also a common occurrence.
The greater the pain, swelling and
Venture into any box in
the world, and you’re
bound to see CrossFit-
ters of all levels repping
out muscle-ups, push-
ups and heavy snatches. What you
strain each one of those exercises puts
on the wrists and hands.
Being able to grip the rings, kettlebell
or bar is obviously crucial to transfer-
ring power during lifts and bodyweight
movements — if you can’t grip them,
you can’t lift it (or yourself). So improv-
ing your grip strength will help you be
more productive in the box and reduce
the potential for injury, especially dur-
ing explosive movements. “Any explo-
sive moves that load the wrist in full
extension create an incredible amount
of unnatural strain, which can lead to
injury and long-term damage,” says
Dr. Phillip To, an orthopedic surgeon
Wrist Extensor Stretch
Stand in a neutral position. Extend one arm straight out in front of you, palmfacing down, and using your opposite hand, gently press down on the outside of
Wrist Rotation
Stand in a neutral position. Keeping
rotate your wrist counterclockwise,forming a complete circle. Do 10complete circles, then another 10in the other direction (clockwise).Repeat with opposite hand.
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Wrist Flexor Stretch
Stand in a neutral position. Extend one arm straight out in front of you, palm
straight up, making the “stop” sign.) Hold for 15 seconds, then repeat the
more serious the injury likely is. If the
pain prevents you from continuing
with your workout or if you experi-
ence bruising, snapping or popping in
the wrist, or a loss of grip while hold-
ing light objects, To recommends you
seek early diagnosis to prevent any
further damage.
With proper technique and form,
however, many of these injuries can
be prevented. “This is the key to wrist
[and hand] injury prevention,” To
says. “I recommend new CrossFit ath-
letes be supervised by a trainer and
work their way up to heavier lifts and
complex exercises.” Most trainers will
teach (and demonstrate) proper form,
as well as put you through a warm-
up that includes effective stretches to
-
ible and supple.
Improper form can cause acute in-
juries like sprains and strains, which
result in immediate pain. The most
serious injuries, To says, usually result
from high-impact loads, like if you fall
on the wrist or lift too much weight
without being properly conditioned.
But wrist pain also can result from
long-term strain on the joint, such as
repetitive stress, or overuse. “Most
overuse injuries develop from lack
of stretching or warming up, or from
increasing your frequency or level of
training too quickly,” To explains.
“People with increased wrist lax-
ity [looseness; most often women]
are generally at a higher risk of de-
veloping chronic wrist pain,” To says.
and diagnosing the exact cause can
many factors can lead to wrist pain.
What further complicates the diagno-
sis of wrist injuries is that there are
numerous ligaments involved in stabi-
lizing the wrist. One way to stave off
injuries to these ligaments is to stretch
regularly and make a habit of doing
forearm-strengthening exercises such
as seated wrist curls, behind-the-back
reverse curls and wrist rollers to im-
prove wrist mobility.
trainer and owner of The Jungle Gym
in Canada, agrees. “A strong grip
and wrist strength are crucial when
you’re in the box,” he says. “Pressing,
pushing and pulling movements that
involve heavy weight put you at risk
for injury if you have weak wrists.”
Like To, Coyle suggests you incor-
porate wrist and hand stretches and
strengthening exercises into your
workout regularly and provided the
ones seen on these pages.
Wearing wrist wraps is another way
to protect yourself. While wraps have
not been proven to prevent injury, To
says they help by providing support
for wrists. “Because a lot of CrossFit
exercises involve the wrists, an athlete
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Thumb Extension/Flexion
Stand in a neutral position. Keeping your upper arm tight to yourbody and palm facing down, bend your elbow until your forearm isperpendicular to your body. Beginning with your thumb positioned
outward (making an L shape), move your thumb across your palm andback to the start. Repeat for 20 to 30 seconds.
Diagnosing Damage
Required disclaimer: Only a doctorcan offer a true diagnosis andtreatment plan for an injury, but forall those who point their browser to
inkling of what might be troublingyou.
YES
YOU MAY HAVE:
SPRAIN
NO
HAVE THESESYMPTOMS?
• Tenderness or swelling in the joint that appears suddenly aftertrauma
• Discomfort upon any movementof the joint
SPRAIN
What it is: A sprain is the twisting,stretching or complete rupture of depending on the severity of the degree sprain occurs when one ormore ligaments are stretched butnot torn and results in mild swelling degree sprain is a partial tear inone or more ligaments, resulting discomfort and slackness in the
but result in a complete rupture ofone or more ligaments and also canresult in dislocation of bones.
The culprits:
• Falling on an outstretched hand• Twisting of the wrist•
Wrist Ulnar/Radial Deviation
Rest the side of your forearm on a towel placed at the edge of a tableso that your hand extends off the edge. Move your wrist up and downthrough its full range of motion. Repeat for 20 to 30 seconds.
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START
HERE:
YES
YOU MAY HAVE:
BURSITIS OR
TENDINOPATHY
NO
NO YES
YOU MAY HAVE:
SCAPHOLUNATE
LIGAMENT TEAR
YES
YOU MAY HAVE:
TENOSYNOVITIS
HAVE THESE
SYMPTOMS?
• Aches or stiffness in the wristor hand, often worse at nightand upon waking
• Tenderness, swelling orredness in the wrist thatdevelops gradually
• Pain that worsens during
applying weight on the wrist
HAVE
THESE
SYMPTOMS?
• Pain and swelling inthe wrist
• Reduced gripstrength
• “Popping” or“clunking” sensation
when moving wrist• Visible widening ofthe wrist
HAVE THESE
SYMPTOMS?
• Pain and tenderness along the thumbside of the wrist, which may occursuddenly or gradually
• gripping or turning the wrist
• Swelling at the base of the thumb• “Catching” or “snapping” sensation
when moving the thumb
BURSITIS
What it is:
sacs) allow for smooth glidingbetween the bones, lesseningthe friction between tissues suchas tendon and muscle as theymove across the bones. Bursitis
bursa between the bones. Paincaused by bursitis in the wrist willtypically travel down the hand and
condition also may lead to thedevelopment of a small tender lumpin the top part of the wrist.
The culprits:
• Direct blow to the bursa•
the wrist• Repetitive or prolonged
movements that place strain onthe tendons of the wrist
TENDINOPATHY
What it is: Tendinopathy is an acute injuryor overuse condition whereby there is
When damage is the result of an acute
from chronic overuse is called tendinosis.Additional symptoms of this condition mayinclude a sensation of pins and needles or
generally accompanied by weakness andloss of grip strength.
The culprits:
• Direct injury to the tendon such as a fallonto an outstretched hand
• Forceful movements involving heavylifting and powerful gripping
•
SCAPHOLUNATE LIGAMENT TEAR
What it is: This is a partial or complete tear in the scapholunateligament. The scapholunate ligament is a primary stabilizer ofthe scapholunate joint, which is the joint located between the
bones interact and can ultimately lead to cartilage wear andosteoarthritis.
The culprit:
•
What it is: This condition affects the tendons onthe thumb side of the wrist. These tendons include
longus, which become irritated or constricted.
The culprits:
• Repetitive movements, such as grasping• Direct blow to the thumb• Joint stiffness or weakness
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-
-
-
-
-
-
-
Behind-the-Back Reverse Curl
Stand in front of a straight bar with your feet shoulder-width apart. Squatdown and grasp the bar with an overhand grip behind your back, thenreturn to standing. (Or just have someone place the bar in your hands.)
toward your body. Do two to three sets of 10 repetitions.
Seated Dumbbell Wrist Curl
Grasp a dumbbell in one hand and sit on a bench with your legs about shoulder- width apart. Rest your elbow on your thighs, palm facing up. (Your wrist should be
before returning to the start. Do two to three sets of 10 repetitions on each side.
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The Right Wrap
Wrist Roller
Attach a rope to a straight baror a broomstick and secure
a 5-pound plate to the end ofthe rope. Grasp the bar withan overhand grip and extendyour arms straight out in frontof you. Keeping your arms
weight up by curling the right
the left hand over and down.Continue curling right to leftuntil the plate touches the bar.Slowly lower the bar to your
and repeat. Do a total of threesets.
What wrist wraps to wear for greater wrist
support during your workouts — and how
to get the most out of wraps.
CLOTH WRAP
Best suited for: high-rep workouts
Cloth wraps are generally thinner with no
ELASTIC WRAP
Best suited for: low-rep, heavier lifts
while the elastic allows for some give
fastener makes readjustments quick andeasy.
TAPE WRAP
wraps
A simple tape wrap is better than nothing
minimal support.
Wrap it: Loop your thumb through the eyelet hole (if applicable) and place the wrap
continuing to overlap between individual wraps. If you can still see the bottom of your
higher up on the wrist to cover the bottom portion of your palm. The key is to keep
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If you’ve been following the CrossFit
Games in the last few years, you may
have noticed many of the competitors
slapping electrodes on their bodies be-
tween heats, then lying back and watch-
ing their muscles twitch and quiver be-
neath a tangle of wires. What gives?
Electrical muscle stimulation — or
e-stim — technology has been around
for ages, but only of late has it been ap-
plied in a nonmedical setting. The basic
premise of an e-stim machine is simple:
An electrical current is passed through
strategically placed electrodes into a
muscle in order to elicit an involuntary
contraction. But that’s where the sim-
plicity ends. These millennial machines
go way beyond the pain-masking effect
of the standard TENS machines found
the globe. Different wavelengths, wave
strengths and machine settings create
a variety of scenarios that could com-
pletely change the way you train, grow
and recover.
RECOVERY
the one most grinders will appreciate
more quickly means reduced muscle
soreness, decreased incidence of inju-
ry, higher training volume and greater
training frequency. Translation: More
WODS, better bods.
“These days, everyone is trying to
push themselves more and is training
harder than ever, but they are only re-
B Y LA R
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