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A New Way to M.E. Black Box
Michael Rutherford
May 29 2008 | Training
IntroductionIt was 2004 when I first started integrating M.E. lifts with the CrossFit high intensity randomized protocol. I have since tried some new methods, which have proven successful. They tell me at the Performance Menu that the M.E. articles are the most popular back issues on the shelf. I still receive e-mail each week with questions on the implementation on the template. The mother ship CrossFit.com with a push from Starting Strength guru Mark Rippetoe now includes a heavy dose of M.E.
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Tumbling Warm-up
Stephane Rochet
April 30 2008 | Training
During the past six months, the University of San Diego Varsity Weight Room has experienced a modest remodeling. Equipment and power racks were moved in order to clear out a space on one side of the room. This space was then filled with 12’x 42’ of carpet bonded foam tumbling mats. A new warm-up was then introduced to USD student-athletes.With real estate at such a premium in weight rooms, why did we go to the trouble of moving so much equipment only to fill it with a tumbling mat? B
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Breathing
Greg Everett
April 1 2008 | Training
Breath control is critical for increasing and maintaining the structural integrity of the spine while under heavy loads. The supporting musculature is alone inadequate—in order to adequately stabilize the spine, the abdominal and thoracic cavities must be pressurized. The torso has only a single supporting structure—the spine—on one side, and this structure articulates in all directions, requiring additional support to maintain rigidity. The remaining circumference is comprised
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CrossFit Criteria
Greg Everett
February 29 2008 | Training
This whole CrossFit thing is getting big. Thanks to the interminable wisdom and foresight of one Robb Wolf—a kind and generous man as long as you don’t ask him if he’s a runner—I was personally introduced to CrossFit in its public infancy. At this time, the finer details of the theory were still developing rapidly around the very solid yet rudimentary foundation. Gone are the simple days when the affiliates list on the website was only an inch long and prospective clients
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Dumbbell Unilateral Training Alternatives
Michael Rutherford
January 31 2008 | Training
If you are in the strength and conditioning game long enough you are going to encounter structural and muscular imbalances along the way.These imbalances and weakness occur naturally and by way of accident or injury. Rarely if ever will these situations correct themselves. The least offensive result is a decrease in performance. The most offensive result is a career ending injury.The old cliché of the ankle bone being connected to the hip bone and so on is not far off base. Physical ther
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Integrating the Olympic Lifts with CrossFit
Greg Everett
December 6 2007 | Training
Download this article as a PDFOne of the questions I’m asked most frequently is how to integrate Olympic weightlifting with CrossFit training. This may strike many as an unnecessary inquiry considering the lifts are regularly programmed into the CrossFit WOD. At times, their appearance in this fashion will be inadequate or unsatisfactory for a particular athlete. In addition, I’ll be arguing here for learning of the lifts outside the WOD until a reasonable level of proficiency is rea
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Kyphosis
Robb Wolf
November 28 2007 | Training
Working as a generalist strength & conditioning coach using CrossFit methodology appears to be a case of “Jack Of All Trades, Master Of None” and in some sense this may be accurate. I teach some gymnastics, but I am not a gymnastics coach and will never develop an athlete to even an “A” level gymnast. We play with the Olympic lifts and although I am a “USAW Club Coach” my list of ’08 hopefuls is…um, skinny. For most endeavors I feel that I am
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Developing the Iron Cross
Steven Low
November 1 2007 | Training
Training for the iron cross is no joke. The long-term difficulty of attaining this move is similar to the time it takes to acquire strength moves like the planche. It is very hard to see consistent progress over a couple of weeks; however, looking at the big picture the strength gains are incredible. Thus, it is recommended that iron cross development should only be undertaken by very motivated athletes who can dedicate enough time. The iron cross gives an enormous amount of brute pulling st
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Monkeying Around: A Practical Guide
Leo Soubbotine
September 30 2007 | Training
If you're reading this issue of the PM, then it means you already found your inner monkey and here we'll show you how to unleash its power! Monkey bars are essential to CrossFit. Just like Concept 2 rowers, bumper plates and medicine balls can be found in any real functional training facility (green round objects and half round blue objects are found at phony functional training facilities). We're going to talk briefly about why monkey bars are important (DUH section), how to design them, and ho
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Sandbag Cleans
Greg Everett
September 1 2007 | Training
The more time I spend working with sandbags—and the more time I make my clients spend with them—the more I appreciate them as training tools (the sandbags, not my clients). The difference in the feeling of a sandbag of a given weight and a barbell of the same weight is remarkable and surprises me each time I attempt to move a bag weighing far less than any barbell that would give me trouble. The reasons behind this phenomenon are those primarily responsible for sandbags’ extrao
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