The Box Magazine - March 2016

If you believe in
CrossFit, then youre

going to have to believe
in the conjugate method.
You already do even if you
dont realize it yet.
Shane Sweatt
VIKING
VICTUALS
LET THE NORDIC
DIET SHAKE UP
YOUR PLATE
SHANE AND
LAURA PHELPS
TO CROSSFIT
ES
IPL
INC
PR
G
TIN
LIF
ER
W
PO
ING
BR
TT
EA
SW
BROUGHT TO YOU BY M&P

MARCH 2016
theboxmag.com
STRONGER
&FASTER
Display until 3/22/16
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FOLLOW US ON:
DEPARTMENTS
24 MEET THE MOST POWERFUL

COUPLE IN CROSSFIT
Who would have thought the most hallowed
names in powerlifting could make waves at the
highest level in CrossFit? Shane and Laura
Phelps Sweatt are the record-holding couple
WKDWVOHDGLQJDQHYROXWLRQLQ&URVV)LW
By Logan Gelbrich, CF-L3
8 CROSSTALK Research, News, Technique

16 EXERCISE ANATOMY The Pistol
18 SCIENCE OF MOVEMENT New News
20 FOOD FOR THOUGHT Wheying the Options
22 INSIDE THE BOX CrossFit Sanitas
58 COMMUNITY SPIRIT Personal Expressions
66 WOM Power Aid
41 NORSE FORCE
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in traditional Nordic fare could chart a course
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By Matthew Kadey, MS, RD
46 STRONG HOLD
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pulling or pressing, lifting a bar or your body,
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56 PALEO KITCHEN:
BUTTERNUT CASSEROLE
Just when you thought you had to say goodbye
to casserole, this Paleo comfort dish comes to
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By Elke S. Nelson, Ph.D., CF-L1
/THEBOXMAG
@THEBOX_MAGAZINE
DISCLAIMER: THE BOX MAGAZINE is an Active Interest Media publication. AIM, as publisher, does not endorse and makes no representation, warranty or guarantee concerning the safety or effectiveness of either the products
and services advertised in this magazine or the weightlifting or other techniques discussed or illustrated in this magazine. The publisher expressly disclaims any and all liability relating to the manufacture, sale or use of such
products and services and the application of the exercises discussed or illustrated in this magazine. The purchase or use of some of the products, services or techniques advertised or discussed in this magazine may be illegal
in some areas of the United States or other countries. Therefore, you should check federal, state and local laws prior to your purchase or use of these products, services or techniques. The publisher makes no representation
or warranty concerning the legality of the purchase or use of these products, services and techniques in the United States or elsewhere. Because of the nature of some of the products, services and techniques advertised or
discussed in this magazine, you should consult a physician before using these products or services or applying these exercise techniques.
7+(%2;0$*$=,1(LVDQ$FWLYH,QWHUHVW0HGLDSXEOLFDWLRQDQGLVQRWDIOLDWHGZLWKRUHQGRUVHGE\&URVV)LW,QFRU&URVV)LWFRP
Photo by Cory Sorensen
ONTENTS
MARCH 2016
FEATURES
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 -RVK%UXPHOG
WEB EDITOR Maureen Farrar
A/R MANAGER Alice C. Negrete
. 4 Issue
16 Vol
ARCH 20
MARKETING MANAGER /DXUHHQ2%ULHQ

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
The Box Magazine is printed eight times a year in the

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.
Its not intended to replace the advice or attention
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USE PROMO CODE: THEBOX14
CrossTalk
MARCH 2016
BY JOE WUEBBEN
2015 CrossFit Inc. Used with permission from CrossFit Inc.
Its better
to hang out
with people
better than
you. Pick out
associates
whose
behavior
is better
than yours
and youll
drift in that
direction.
Warren Buffett,
the worlds most
successful investor
CrossTalk
SEARCH
YOUR SOUL
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Alexis Hotel
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 $300-plus (dependent on
the time of year and day of the week).
MARCH 2016 THE BOX 11
CrossTalk
Fit List
ROAD RULES
Hate running? Maybe you just live in the wrong city for it.
Online health-care shopping resource Vitals (vitals.com)
UHFHQWO\UHOHDVHGLWVOLVWRI$PHULFDV%HVW5XQQLQJ&LWLHV
ranking metro areas by criteria such as the number of race
options for residents as well as access to sports-medicine
physicians and orthopedic surgeons (sports specialists)
in the event your joints get hammered as the mileage adds
AMERICAS 10 BEST RUNNING CITIES

RANK
CITY
SPORTS
SPECIALISTS
PER CAPITA*
RUNS PER
PERSON
NO. OF
FULL/HALF
MARATHONS
LARGEST
RACE
Orlando
1:2,590
41.4
65,523
San Diego
1:6,109
41.4
11
13,391
35,289
Las Vegas
1:6,145
43
16
Miami
1:2,937
41.4
17,529
San Francisco
1:6,242
41.4
12
19,768
Seattle
1:3,478
41
11,043
27,437
Washington
1:6,916
40.09
Birmingham
1:2,021
41.7
5,526
Charlotte
1:6,305
42.2
4,385
10
Atlanta
1:2,308
40.9
7,830
)RUSHUVSHFWLYHDFFRUGLQJWR9LWDOVLQ1HZ<RUN&LW\WKHUHVRQO\RQHVSRUWV
specialist for every 18,580 residents.
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By Logan Gelbrich, CF-L3
Photos by Ian Spanier
THE SETUP
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Rotating
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into the hip in order to
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see in a regular
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THEBOXMAG.COM
CIENCE OF
OVEMENT
searchers held focus groups in CrossFit
gyms in Canada, asking members various questions about their boxs culture.
They based their questions on Edgar
Scheins model of organizational culture, which describes (a) artifacts (visible aspects, such as dress code), (b) espoused values (philosophies and statements 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 important artifacts. In addition, pride in the
gym and their workouts were espoused
values, as were the inclusion of all people regardless of abilities and a strong
sense of community that extended beyond the gym.

tion by all members, coaches and owners? Improvement in members health
and well-being.
FEMALE-FRIENDLY
The most recent research on CrossFit is clarifying the nature of the sport as a
PRYHPHQWDQGH[DFWO\KRZDWKOHWHVEHQHW
By Bob LeFavi, Ph.D., CSCS, USAW, CF-L1
s CrossFit gains popularity, science takes a closer

look. Here are the results
of several studies that examined 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 its actually a reinventive
institution. Or so says an article published in 2015 in the journal International Review for the Sociology of Sport.
In it, the author explains that while
CrossFit can be polarizing, its emphasis on performance regulation and
mutual surveillance (i.e., athletes scoring 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 wonder what it really takes to excel

in a benchmark WOD? So did researchers at the University of Saskatchewan
in Canada. So they compared the times
of competitive CrossFitters in Grace,
Fran and Cindy with three physiological measurements VO2 max (a measure of endurance), Wingate (anaerobic
power) and CrossFit Total (essentially
overall strength: 1RM back squat, overhead press and deadlift). Interestingly,

with Cindy. However, Grace and Fran
were a different story.
While whole-body strength (CrossFit Total) and power (Wingate) scores
were strongly related to Grace and Fran
scores, only CrossFit Total survived the
rigorous analysis. In other words, in the
end, how strong the competitor was
best predicted how well theyd do in
Grace and Fran. Stay strong, my friends.
THE CULTURE OF COMMUNITY
In this study, published in the Journal

of Exercise, Movement, and Sport, re-
GENUINE CROSS-TRAINING
In a study published in December 2015

in the International Journal of Performance 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 cardiorespiratory training. In other words,
yes, CrossFit is a good workout. T
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Photo by Peter Lueders
NEW NEWS
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 gender. In applying a critical feminist geographical approach, she found multiple
elements within a box that create a welcoming culture for women, including a
strong sense of community, the emphasis 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 femininity and hegemonic (controlling)
masculinity are resisted.
OOD FOR
HOUGHT
WHEYING THE OPTIONS

Despite somewhat more Paleo-friendly options on the market,
ZKH\SURWHLQSRZGHUVUHPDLQWKHDWKOHWHVWRSFKRLFH
By Elke S. Nelson, Ph.D., CF-L1
ook, theres really nothing you can do to make

whey protein Paleo. But given that protein powder in general isnt particularly Paleo, you might as
well stick with the kind that most athletes use, and
make sure you get the best whey for you.
There are basically three different types of whey protein
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which is the process of exposing the protein to heat, acid or
enzymes that basically chew apart (predigest) the proteins
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even more rapid absorption than concentrate and isolate.
When choosing a whey supplement, consider your current

ity, composition, absorption rate, and price. Isolates are the

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in cholesterol, low in lactose and high in free calcium.
ATOMIC STRENGTH NUTRITION FUELX30 WHEY ISOLATE
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protein supplements in both its formulation providing not only protein, but also 20 grams of hydroxypropyl
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and 5 grams of medium-chain triglycerides (MCTs) per
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3Fu3l creators wanted to balance protein, carbs and fat
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3Fu3l Whey is available in chocolate, vanilla and coffee (caf T
THEBOXMAG.COM
NSIDE
HE BOX
Co-owner Melissa Roza thinks big picture to minimize injury risk for her Boulder,
Colorado, endurance junkies.
By Joe Wuebben
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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 massage, and a sports acupuncturist. So its
not just recovery but also helping people
with their mobility so that they can continue to improve and stay healthy. We
put a lot of emphasis on going slowly
and making sure you have the mobility. We have a mobility class, as well as
other specialty classes that are focused
around recovery and mobility like
building stronger, more stable shoulders. And it has really made a lot of our
athletes much stronger and much safer.
Ive noticed big differences in people

and muscle-ups, and members can go
overhead much more easily. Boulder is
a little different than most markets because its 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, theyre good athletes
but they have some mobility issues with
their shoulders in particular.
Not really, because its kind of ingrained from the beginning here. In our
On Ramp, people learn right away that
this stuff is important. The coaches really believe in it themselves, so it comes
across to the members. Without mobility, youre never going to optimize your
WOD performance. As an example,
one of our top competitors couldnt
overhead-squat an empty barbell three
years ago. The issue wasnt strength; it
was mobility. And by focusing on that,
hes 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 didnt have good shoulder mobility, and then they improved
mobility and their snatch went up 20
pounds. Examples like that help it hit
home a little harder.
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For the most part, theres a lot of mobility stuff that happens in the warmup, and then the last 10 minutes of
class are focused on things like everyone grabbing a foam roller, do-
ing Crossover Symmetry or even just

hanging from a bar. Also, Dwight Upshaw, our head coach, is always asking members how theyre feeling, and
then he changes up the programming
and mobility work accordingly. So if a
bunch of people say their shoulders
are sore, hell switch up the programming to give shoulders a break and
just focus on mobility and stability.
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We dont really do that because we

have an endurance program [geared
toward runners, triathletes and cyclists] that goes in cycles based on inseason and offseason. But Dwight does
incorporate things like Bulgarian split
squats, more box jumps, etc., to prepare everyone for ski season. We want
members to be injury-free both inside
and outside the gym. T
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
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Photo by Ross Johnson
CROSSFIT SANITAS
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 didnt 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. Ive 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.
Their roots lie at Westside Barbell, the
so-called strongest gym in the world.

Renowned powerlifter Louie Simmons
hes held an Elite powerlifting total
for 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. Its not just gritty, either. Its
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
with powerlifting backgrounds, but

I know that your backgrounds are
more diverse than that, right?
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 didnt have anything to compete
in, and Im 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.
LAURA:
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. Theyd run 5Ks and 10Ks,
so I did the little races before them.
By the time I was 5 years old, I ran my
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a junior in high school. I ran crosscountry, 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 didnt want to mow the yard,
my mom said Id 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 theres
something uniquely available to
people who pursue greatness thats
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
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, theyve gone that
distance. Its 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 Louies looking for
constant evolution. One of the biggest
problems in any sport is that when
an athlete reaches a moderate level
of success, theyre afraid to change
what theyre doing because they dont
want to go backward. At Westside,
we train the same methods but every
competition, every 12 to 16 weeks, we
train differently. And Lauras broken
how many world records now?

LAURA: 45.
SHANE: So shes broken world records
45 times now, and shes always trained
the Westside method, but shes never
trained the same way twice. We say
if you dont evolve, you die. If Louie
didnt 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 dont
have to be the strongest person in the
gym, you just cant 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,
thats what led Westside to be Westside.
Its also changing the way that people
are training for sports in this country.
You see people doing chains or bands
or a certain type of sled work that we
do. Theyre doing speed work. They
might call it something else or adjust
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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 whats
coming out of Westside is the
mental aspect. Someone could look
at powerlifting and say thats a very
straightforward, physical sport. But
we know that theres much more
to it. Is it that big of a deal in the
sport of powerlifting to be mentally
strong?
LAURA: Its absolutely mental. I
remember having this supreme

it. I just wanted to show the world that
I could do something thats never been
done before. I would do whatever it
took.
What we see a lot is mental weakness.

else. Its the gym, the equipment, the
training program, the training partners.
SHANE: Its the No. 1 thing. Its that
deep. Weve seen more people who we
could have gotten to world records who
didnt make it because psychologically
theyve checked out than people who
we have gotten to world records. And
weve 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 Lauras career like

after a record, I didnt want her to show
up until she could break it by close to
100 pounds. I said, If you break it by
5, youre just gonna tick off that other
lifter and youre 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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beat it by a substantial amount, then

they dont ever believe that they can.
You want to end that today.
And thats 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.
LAURA:
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 youve missed a squat in a year
and its 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 were really

strength coaches and just display it
through the three lifts.
Strength is a foundation for
everything. If youre not strong enough
to maintain a position, you wont,
which means you wont 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 were doing is
getting the athlete to move perfect.
If you dont know what speed youre
training at, you dont know what sport
youre 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
period of time is huge. Its a little

different from what everyones used
to, but if you want to do something that
no ones ever done before, you cant do
what everyone else is doing.
Load and range of motion are very
clear in everyones mind, but Ive
never seen a group address speed as
well as you guys. Is speed a void in
the gym community?
our athletes box jump. They cant

believe how fast people move. Well,
we know when we go to execute a
movement thats 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.
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.
The relationship between conjugate

and CrossFit is an old one, but now
youve got CrossFit Conjugate killing
it in the Games. Is it inevitable that
athletes at the CrossFit Games are
going to use the method?
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
SHANE: I believe that theyre 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. Were
just the dynamic or max-effort version
with accessories, so if you believe in
CrossFit, then youre going to have to
believe in conjugate. You already do
LAUREN:
even if you dont realize it yet.

We believe that were paying back
what weve learned from our mentors.
Louies 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 dont want to see fade away. I
think thatd be a great trend to try to
continue for CrossFit.
What about equipment? What do
you need to do conjugate?
The stuff you already have in
the gym. Louie really started doing
Westside in 1983, and back then,
they didnt 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.
SHANE:
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The last thing I want to ask you guys

is whats coming next?
We put what were 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. Theres a strength
aspect. We even have a powerlifting
portion, which is exactly what I do for
my training. Its very affordable.
And were 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
weve expanded into a CrossFit gym, as
well: CrossFit Conjugate. T
LAURA:
Logan Gelbrich, CF-L3, is the owner

of Deuce Gym in Venice Beach,
California, and Original Nutritionals, a
CleanAthlete sports-nutrition company.
Hes 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 HAS
BROKEN WORLD
RECORDS 45 TIMES
NOW, AND SHE'S
ALWAYS TRAINED
THE WESTSIDE
BARBELL METHOD,
BUT SHE'S NEVER
TRAINED THE
SAME WAY TWICE."
SHANE SWEATT
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All About That
Bounce
Getting the most from plyometric training
means understanding theres more to it
than box jumps.
By Bob LeFavi, Ph.D., CSCS, USAW, CF-L1

Photography by Cory Sorensen
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.
Athlete: Brooke Rockefeller
TRUNK PLYOMETRICS
W
The 45-Degree Sit-Up

With a medicine ball weighing no more
than 10 pounds (typical weights are 4
pounds for women and 6 for men), grab a
partner and spot for sit-ups. Sit with your
trunk at a 45-degree angle. Your partner
should be in front of you with the medicine ball.
While you hold your hands outstretched, your partner throws you the
medicine ball. Catch the ball with both
hands, immediately propelling the ball
back to your partner with your trunk remaining at 45 degrees. The key here is
threefold. First, try to minimize any trunk
extension upon receiving the ball. Second, your return throw should be as immediate and explosive as possible. Third,
the force used to absorb the impact of the
ball and return it to your partner should
come from your abdominal muscles. You
can increase the intensity of this exercise
by simply using heavier medicine balls.
THE RUSSIAN INFLUENCE
The technique of plyometrics was originally developed by Russian scientist

Yuri Verkhoshansky as early as 1966.
Verkhoshansky referred to plyometrics as a shock method of training. He
primarily described how an improvement in performance can occur following a drop from height and subsequent
immediate jump. The focus for Verkhoshansky 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 approach to improving power. We often see
this in use in American sports training today and frequently in CrossFit boxes.
But theres a big difference between
what Verkhoshansky described and
what we are now calling plyometrics.
So lets 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 neurophysiological factor, all of which result
in whats known as the three-phase

stretch-shortening cycle (SSC).
Physiological Factors
Increased muscle force in a plyometric exercise stems from the following three physiological components.
First, elastic energy in muscle tissue
and tendons is stored during a rapid
stretch and can be released if a contraction 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 contraction. Third, there is resistance from
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The Plyometric Push-Up

With a small medicine ball, like those weighing between 6 and 10 pounds, move into a
push-up position. Remaining in that plank,
place both hands on the ball directly under
your upper chest. Of course, there is a degree of balance necessary here.
Now, as quickly as you can, remove your
hands from the medicine ball and move them
to the side of the ball in a push-up position.
As you descend, allow your chest to barely
touch the ball before you explode back up. At
the top of the explosive push-up, move your
hands back onto the ball. Make sure that
your chest doesnt rebound off the ball and
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a push-up as quickly and forcefully as possible. In addition, keep your hands on the top
of the ball, not the sides of it. You can add to
the intensity of this exercise by increasing the
size of the medicine ball.
muscle tissue itself (a kind of rubbery quality of muscle) during an

unstimulated stretch; this passive
resistance adds to the subsequent
force generated.
Neurophysiological Factor
Muscle spindles are specialized sensors 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 potentially dangerous and sends a signal
THEBOXMAG.COM
to the central nervous system. The

immediately contracting the muscle
in order to protect it. Plyometrics uses

spindle-initiated contraction to the
muscles subsequent contraction dur
Now that you have a grasp of the forces involved in plyometrics, heres 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 resistance (such as a medicine ball). The

muscle lengthens in this phase, called
the eccentric phase, and the muscles
involved in resisting that lengthening
movement are being pre-loaded. In
the simple case of running, when your
foot strikes the ground, your gastrocnemius (calf muscle) lengthens under
the load. Now, in the eccentric phase of
a plyometric movement, your gastroc
has stored energy by virtue of the factors cited above.
Lets 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 contracMARCH 2016 THE BOX 35
PLYOMETRIC THROWS
W
Throws can be used with any type of
ball, though its prudent to stay under
10 pounds. When employing throws,
look for the newer types of medicine
balls because theyre made of durable
rubber, offering a comfortable bounce
ZKHQ ZRUNLQJ DJDLQVW D ZDOO RU RRU
Overhead Throw
With a staggered stance (one
foot in front) and knees slightly
bent, hold a medicine ball in both
hands and stand 5 to 8 feet away
from a wall. Pull the ball back
behind your head and forcefully
throw it forward as hard as possible against the wall. Catch the
ball as it returns to you, and keep
this action going.
Remembering the amortization
phase, minimize the time between
pulling the ball back and initiating
the throw. This drill can be performed with a partner instead of a
wall. It also can be done with one
arm, but we prefer the two-arm
technique to minimize the potential
of developing imbalances.
3
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 available 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 eccentric 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 muscles lengthening
ends and before the shortening (concentric contraction) begins. The longer
that phase, the more energy is distributed and lost, leaving less to be added
to the subsequent contraction.
In other words, the shorter the
amortization period, the better. In running, the longer your foot stays on the
ground (foot-strike time), the less explosive 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 Verkhoshanskys shock
method. Lets face it, most CrossFitters
know that plyometrics are to be done
with some degree of speed, but thats
a far cry from the explosive shock that
has been found to improve power.
Think of a typical plyometric movement 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 secTHEBOXMAG.COM
Slam
Stand with your feet shoulder-width apart and knees
slightly bent. Pull a medicine
ball back behind your head
and forcefully throw it down
WRZDUG WKH RRU DV KDUG DV
possible. Catch the ball on
the bounce. The focus should
be on minimizing the time the
ball is in your hands. Think
about cocking your arms and
exploding downward as soon
as you receive the ball. This
exercise is done on occasion
in CrossFit boxes but typically
with sausage-type heavy
tubes. Such weights do not
allow as much of an eccentric
phase because there is little
pre-loading involved.
4
3
1
Power Drop
THEBOXMAG.COM
For this one, you need a medicine ball

weighing no more than 10 pounds,
a partner and a box (start with 20
inches) for him or her to stand on. Lie
RQ \RXU EDFN RQ WKH RRU ZLWK WKH WRS
of your head against the base of the
box. Your partner stands on the box
with outstretched arms, holding the
ball over your chest.
Extend your arms upward. On a
signal, have your partner drop the
ball directly down. Catch it using both
hands, bending at the elbows to absorb the weight and then immediately
propel the ball back to your partner.
The intensity of this drill can be increased by either increasing the height
of the box or by increasing the weight
of the ball.
onds? Not often. The degree of explosiveness that is needed for a true plyometric effect is simply not taught. But
and this is important that doesnt
mean you cant 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, how
quickly 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 plyometrics truly does start in your mind.
Whole-Body Plyometrics
Second, as CrossFitters, we have perhaps failed to appreciate that true plyometrics can be performed with virtually
any muscle group. The vast majority of
CrossFitters only employ this technique
when working on box jumps, and the
exercises themselves typically include
only boxes. Yet plyometrics is a muscleoriented phenomenon, not a movementoriented phenomenon. Therefore, to apply this principle in your training regimen, you should expand your plyometric training to include upper-body drills
and not simply those that include foot
strikes. With this in mind, here we orient you to some upper-body plyometric drills that can improve your overall
body power. There are many, but these
can get you started.
Reverse
Throw
Stand with your feet

slightly wider than
hip-width apart.
Lower your body
into a semi-squat
position (as in the
bottom of a kettlebell swing). Have a
partner throw you a
medicine ball and
catch it in the bottom position, letting
your arms bring
the medicine ball
backward through
your legs. Explode
up, extending your
entire body, and
throw the medicine
ball up and back
over your body.
The goal is to
throw the ball behind
you as far as possible, generating as
much power as you
can from your hips
and lower body. But
again, the key is to
explode upward as
quickly as possible
once you receive
the ball.
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 volum
fewer 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. T
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.
Side Throw
Stand with your feet hip-width
apart. Place one foot about 12
inches in front of the other. Hold
a medicine ball with both hands
and with your arms only slightly
bent. Swing the ball over your
hip on the side of your back foot.
Then forcefully throw the ball
underhand to a partner or toward
a wall. Maintain tension in your
trunk and abdominal muscles
during the movement. Catch the
ball from your partner or the wall
and continue. As usual, concentrate on minimizing the time the
ball is in your hands. Be sure to
switch the order of your feet and
train the other side, as well.
2
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THEN THINK OUTSIDE
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RECOVERY WITH TRUE ATHLETE,
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Available at
NORSE
FORCE
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
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 loading up on olive oil, nuts and greens can
help keep you healthy for life. But you
VRRQ PLJKW QG \RXUVHOI VWXIQJ \RXU
grocery cart with celery root, preserved
herring and robust loaves of rye, as theres
a new healthy import from Europe.
Data is piling up that following a foodconsumption pattern hailing from Scandinavian 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
VK ZKROH JUDLQV DQG YHJHWDEOHV DW WKH
H[SHQVH RI UHQHG JUDLQV VXJDUV DQG SURcessed meats as a means of helping fend
off coronary woes by improving blood choOHVWHURO QXPEHUV DQG ORZHULQJ LQDPPDtion. 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
ZKROOHGWKHLUGLHWVZLWKWUDGLWLRQDO1RUGLF
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 associated with the New Nordic Diet could increase levels of certain proteins in fat tissue
that stimulate fat burning.
Other research links the New NorGLF 'LHW UVW SURSRVHG E\ D FRKRUW RI
Nordic chefs and nutritionists in 2004 as
a means to rekindle interest in traditional
eating patterns with better brain function, improved blood pressure numbers
and a lower risk for certain cancers and
diabetes. There are probably several facWRUVLQYROYHGLQWKHVHEHQHWVLQFOXGLQJD
lower energy density of foods consumed,
KLJKHUEHUFRQWHQWDQGUHGXFHGLQWDNHVRI
saturated fatty acids, added sugars and reQHGVWDUFKVD\V7KRPDV/DUVHQ3K'
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
1RUGLF'LHWFRXOGEHDVEHQHFLDODVWKH
Mediterranean diet when it comes to lowHULQJRIERG\ZHLJKWDQGGLVHDVHULVN$OO
proof that, despite their tankards of mead,
the war-like Vikings likely ate much better
than English peasants during the Middle
Ages. And lets not overlook that many of
the best CrossFit athletes hail from Iceland, including 2015 Games champ Katrin
'DYLGVGRWWLU 3HUKDSV SLFNOHG UDPV WHVticles can do the body good.
,GHQLWHO\WKLQNWKHSRWHQWLDOLVWKHUH
for many of the principles of the Nordic
Diet to be implemented into a typical
1RUWK $PHULFDQ GLHW /DUVHQ VD\V 7U\
these tips for transferring the best parts
of the diets of Stockholm, Helsinki, Oslo
and Reykjavik into your own kitchen.
GET HIGH ON RYE

If youre not eschewing grains from your diet, consider taking a cue from the Danish and embrace smrrebrd a
beloved open-faced sandwich in which items like horseradish
cream and pickled herring are piled high on hearty rye bread.
:KROHJUDLQU\HRXUDQGWKHEUHDGVPDGHIURPLWDUHDFRUH
component of the Nordic Diet and are consumed daily, says
chef Trina Hahnemann, author of The Scandinavian Cookbook. In Nordic regions, getting through the winter was once
a matter of life or death. So rye was used to produce breads
that could hold up for the whole of winter.
Undeniably, hearty rye is considerably healthier than the
QXWULWLRQDOO\SRRUUHQHGZKHDWWKDWWRRRIWHQGRPLQDWHVWKH
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.
5\H LV KLJK LQ EHU D VOLFH RI GDUN U\H EUHDG FDQ KDYH XS
to 5 grams), making it particularly helpful at quelling hunger. Whats more, a New England Journal of Medicine study
found that lowering the glycemic index of the diet, which can
EH DFFRPSOLVKHG E\ VXEELQJ RXW UHQHG JUDLQV LQ IDYRU RI
whole-grain counterparts like rye, is a key player in maintaining fat loss long term. One caveat: Read ingredient labels.
American grocery store bastardized rye bread tends to inFOXGH PRVWO\ ZKHDW RXU DQG LQ WXUQ OHVV EHU VR ORRN IRU
ORDYHV OLVWLQJ ZKROH U\H DV WKH UVW LQJUHGLHQW (YHQ EHWWHU
seek out sourdough rye bread from an artisanal baker. Sourdough bread is easier to digest and brings about lower spikes
in blood sugar.
SNEAK MORE IN: Occasionally swap out your morning
RDWV IRU U\H DNHV WU\ WRSSLQJ U\H FUDFNHUV OLNH :DVD
ZLWK DOPRQG EXWWHU RU VPRNHG VDOPRQ PDNH D VDODG
using cooked whole-rye berries tossed with chopped
YHJJLHV RU XVH U\H EUHDG DJDLQ WKH UHDO VWXII DV WKH
foundation of your lunchtime sandwiches.
THEBOXMAG.COM
GO BERRY WILD
From cowberries to currants, berries of various types are a favorite
Scandinavian fruit choice and a great way to satisfy a sweet tooth
PLQXV WKH KHDOWKGHDWLQJ VZHHWHQHUV VHHPLQJO\ SXPSHG LQWR DOO
forms of packaged foods on this side of the Atlantic. The long daylight 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, its not the fresh Arctic air or the sensory overload induced by the abundance of beautiful denizens. But it could very
well be the berries, which are jampacked with antioxidants, such
DV DQWKRF\DQLQV VKRZQ WR EROVWHU KHDUW KHDOWK E\ OLPLWLQJ LQDP
mation and oxidative stress in the body. You probably dont 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 summer 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 natural sweetness to oatmeal, yogurt, salads, recovery smoothies
d
l
d t dt d
t
SUBTERRANEAN HEROES
What did Viking warriors eat to survive in forbidding
Well, the Nordic Diet is nothing if not hearty. Cold-we
root vegetables like beets, turnips, Jerusalem art
parsnips have long been rooted in traditional Nord
paragus from Peru? Not so much! So its time to
your produce haul. Not only are rutabaga and its ilk
ray of health-hiking vitamins and minerals, but they a
source of slower-digesting carbohydrates to power
%HHWV KDYH WKH DGGHG ERQXV RI SURYLGLQJ FDQFHU
oxidants, along with nitrates, which have been sho
XSH[HUFLVHSHUIRUPDQFHE\LPSURYLQJWKHHIFLHQF
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
*LYHQ 6FDQGLQDYLDV ZDWHU\ JHRJUDSK\ LWV QR VXUSULVH WKDW VK
SOD\V D SURPLQHQW UROH LQ 1RUGLF HDWLQJ %XW WKH\ GRQW JR IRU O
OHWVRIIDUPHGWLODSLDRUIUR]HQVKVWLFNV,QVWHDG+DKQHPDQQVD\V
her countrymen reel in fatty swimmers like salmon, mackerel and
herring. In fact, Scandinavians are mad for stinky herring, known
IRU EHLQJ HVSHFLDOO\ ULFK LQ WZR SRWHQW GLVHDVH JKWHUV YLWDPLQ '
DQGDQWLLQDPPDWRU\RPHJDIDWV%ULWLVKUHVHDUFKHUVGHWHUPLQHG
theres a link between vitamin D status and heart disease risk, while
CrossFitters also should take note that higher intakes of these two
nutrients may improve muscle function during exercise. Aim to eat
DWOHDVWWZRVHUYLQJVRIIDWW\VKOLNHKHUULQJPDFNHUHODUFWLFFKDU
sardines or wild salmon, per week. You might have to hunt for them,
EXWPRVWVXSHUPDUNHWVDQGVKPRQJHUVFDUU\RIWRYHUORRNHGMDUVRI
pickled herring. And dont worry we wont go so far as to recommend hkarl, the traditional Icelandic dish of fermented shark meat.
SNEAK MORE IN: Try topping rye crisps or toasted rye bread
ZLWK JUDLQ\ PXVWDUG DQG SLFNOHG KHUULQJ DGRUQ VDODGV ZLWK OOHWV
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
GUHVVLQJV DQG PDNH D GLS XVLQJ WKH HVK RI VPRNHG PDFNHUHO
EMBRACE YOUR WILD SIDE

Far from Ikea gravy-soaked meatballs, Nordic chefs
and home cooks make good use of game meats like
reindeer and grouse and rely less on farm-raised pork
and beef. In countries like Sweden and Finland, theres
a tradition of community sharing after hunts for animals
like wild boar and moose, Hahnemann says. For the
most part, the meat from wild animals is more nutrient
GHQVHDQGKDVDEHWWHUIDWSUROHWKDQWKHVWDQGDUGLQdustrial stuff, making it more conducive to a healthier
body. For an alternative to the same old chicken and
beef, try sourcing out local game meats like bison, elk
or venison. If you cant put these beasts on your grocery list, you can still eat the Nordic way with pastureraised beef, lamb or pork, all of which is increasingly
HDV\WRQGDWEXWFKHUFRXQWHUV$UHFHQWUHSRUWLQComprehensive Reviews in Food Science and Safety once
DJDLQ FRQUPV WKDW UHG PHDW IURP DQLPDOV WKDW JUD]H
outdoors has more heart-healthy polyunsaturated fatty
acids than meat sourced from animals fattened up on
factory farms. But keep in mind that the Nordic Diet
VWUHVVHV QRW PDNLQJ )OLQWVWRQHVL]H KXQNV RI PHDW D
backbone of your diet. Instead, people limit meat to a
few ounces per serving and look for ways to elevate
vegetables beyond wimpy side dishes.
SNEAK MORE IN: Use ground bison instead of
beef when making burgers; snack on elk or grassfed 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 hankering for a grilled steak.
SOUR POWER
Visit the Nordic Food Lab a food-science lab built on a boat
LQ&RSHQKDJHQIRXQGHGE\5HQp5HG]HSLKHDGFKHIRI1RPD
widely considered the worlds best restaurant and youre likely
to see vats of fermentation experiments ranging from yellow peas
WRRXQGHUWRGHHUOHJLQWKHSXUVXLWRIDQHZNLQGRIGHOLFLRXVQHVV +HDOWK\ EXW XQGHQLDEO\ GLIFXOW WR PDNH DQG VRPHWLPHV
to stomach, fermented and pickled vegetables, dairy and meats
have long been a creative necessity in Nordic kitchens to allow
such edibles to last through the long, long winters. Cabbage is
turned into tangy sauerkraut; milk is cultured to produce yogurt
products like the Icelandic version called skyr; winter meals are
enhanced with pickled beets (rdbetor); and salmon is often exposed to salt and dill to create melt-in-your-mouth gravlax.
$OOWKLVIRRGSUHVHUYDWLRQKDVWKHEHQHWRILQWURGXFLQJDQDUUD\
RIEHQHFLDOEDFWHULDFDOOHGSURELRWLFVIULHQGO\FULWWHUVVKRZQWR
do everything from improve immune and digestive health to reducing the chances of fat gain to fending off depression into the
diet. So perhaps forkfuls of fermented sauerkraut help keep Scandinavians joyful even during the throes of the winter darkness.
SNEAK MORE IN: Use sauerkraut as a side to grilled meats

RU DV D VDQGZLFK WRSSLQJ EOHQG NHU D IHUPHQWHG GDLU\
product with higher bacteria counts than typical yogurt) into
postworkout smoothies; when in season, try pickling vegetables like beets, green beans and carrots for future use;
snack on protein-packed yogurt topped with berries; and
blend fermented miso into salad dressings.
GET DIRTY
Among those who embrace the ethos of traditional
Nordic eating there is a strong emphasis on gleaning edibles from the countryside, lakes and sea.
During the long daylight hours of summer in northern altitudes, wild edible plants and mushrooms
grow robustly. I grew up eating foraged foods such
DVVWLQJLQJQHWWOHEHUULHVURVHKLSDQGHOGHURZHU
Hahnemann recalls. This provides a nutritional advantage because foods such as seaweed and wild
greens are thought to be denser in vitamins, minerals and antioxidants than their conventionally grown
counterparts. So get to know the safe way to eat
wild grub that grows in your neck of the woods and
consider them a free way to ramp up your health
DQGWKHDYRURI\RXUGLHW:LWKLQWHUHVWLQIRUDJLQJ
on the upswing, its becoming easier to tag along on
outings led by wild food experts if you dont know
your ramps from your nettles. Many farmers markets can be great places to locate foods with a wild
VLGH OLNH GDQGHOLRQ JUHHQV DQG GGOHKHDGV <RX
may, however, want to leave the moss to the Nordic
cooking professionals. T
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
PXVKURRPV DQG WRS ZLWK D ZKLVSHU RI WUXIH
oil; and make pesto better by blending in garlicky wild ramps.
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 -inch chunks
1 teaspoon dried thyme
teaspoon sea salt
teaspoon black pepper
1 cup reduced-fat (2%) evaporated milk
1 pound skinless salmon, cut into 1-inch cubes
2 tablespoons dill, chopped
THE BENEFITS
OF BEING A LOCAVORE
Many Scandinavians prefer to eat geographically inspired fare, sayLQJLWSURYLGHVDELJJHUQXWULHQWDQGDYRUEDQJ7KHPHDWVVHD
food, fruits and vegetables we rely on change with the season based
RQZKDWLVDYDLODEOH7ULQD+DKQHPDQQVD\V'U7KRPDV/DUVHQ
Ph.D., adds: Both local and seasonal foods are quite central to the
SKLORVRSK\ EHKLQG WKH GLHW ,WV KDUG WR DUJXH ZLWK QRW SLOLQJ \RXU
grocery cart high with foods from who-knows-where, so when possible, select more seasonal and local items over imported to round
out your training diet. In fact, an American Journal of Clinical Nutrition report claims that the propensity to focus on local fare instead of
long-distance imports makes the New Nordic Diet one of the most
environmentally sustainable eating patterns around. Also, consider
making a habit of following the Scandinavian cue of sitting down for
meals with family members whenever possible because this encourages more home cooking and a healthier overall diet.
THEBOXMAG.COM
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
Athlete: Scott Braunsdorf
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Anatomy of the Wrist

The wrist, or carpus, is a complex joint that
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triquetrum, pisiform, hamate, capitate, trapezoid
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which create multiple joints and are connected
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Venture into any box in

the world, and youre
bound to see CrossFitters of all levels repping
out muscle-ups, pushups 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 transferring power during lifts and bodyweight
movements if you cant grip them,
you cant lift it (or yourself). So improving your grip strength will help you be
more productive in the box and reduce
the potential for injury, especially during explosive movements. Any explosive 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
at Arizona Bone and Joint Specialists.

But explosive movements are not the
only exercises you should be cautious
performing. Doing bodyweight movements 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 overusetype injuries. More serious injuries
include scapholunate ligament injuries 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 significant health issues. Wrist injuries such
as jams are also a common occurrence.
The greater the pain, swelling and

Wrist Rotation
Stand in a neutral position. Keeping
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rotate your wrist counterclockwise,
forming a complete circle. Do 10
complete circles, then another 10
in the other direction (clockwise).
Repeat with opposite hand.
Wrist Extensor Stretch

Stand in a neutral position. Extend one arm straight out in front of you, palm
facing down, and using your opposite hand, gently press down on the outside of
\RXUQJHUVEHQGLQJ\RXUZULVWXQWLO\RXIHHODVWUHWFKLQ\RXUIRUHDUP+ROGIRU
VHFRQGVWKHQUHSHDWWKHPRWLRQZLWKWKHRSSRVLWHZULVW'RDWRWDORIYHVHWV
Wrist Flexor Stretch

Stand in a neutral position. Extend one arm straight out in front of you, palm
IDFLQJGRZQDQGXVLQJ\RXURSSRVLWHKDQGJHQWO\SXOOEDFNRQ\RXUQJHUV
XQWLO\RXIHHODVWUHWFKLQ\RXUIRUHDUP<RXUQJHUVVKRXOGEHSRLQWLQJDOPRVW
straight up, making the stop sign.) Hold for 15 seconds, then repeat the
PRWLRQZLWKWKHRSSRVLWHZULVW'RDWRWDORIYHVHWV
more serious the injury likely is. If the

pain prevents you from continuing
with your workout or if you experience bruising, snapping or popping in
the wrist, or a loss of grip while holding 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 athletes 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 warmup that includes effective stretches to
ible and supple.
Improper form can cause acute injuries like sprains and strains, which
result in immediate pain. The most
THEBOXMAG.COM
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 laxity [looseness; most often women]
are generally at a higher risk of developing chronic wrist pain, To says.

and diagnosing the exact cause can

many factors can lead to wrist pain.
What further complicates the diagnosis of wrist injuries is that there are
numerous ligaments involved in stabilizing 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 improve wrist mobility.

trainer and owner of The Jungle Gym
in Canada, agrees. A strong grip
and wrist strength are crucial when
youre 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 incorporate 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
Diagnosing Damage
Required disclaimer: Only a doctor
can offer a true diagnosis and
treatment plan for an injury, but for
all those who point their browser to
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KHUHVDRZFKDUWWRJLYH\RXDQ
inkling of what might be troubling
you.
HAVE THESE
SYMPTOMS?
Thumb Extension/Flexion
Stand in a neutral position. Keeping your upper arm tight to your
body and palm facing down, bend your elbow until your forearm is
perpendicular to your body. Beginning with your thumb positioned
outward (making an L shape), move your thumb across your palm and
back to the start. Repeat for 20 to 30 seconds.
Tenderness or swelling in the

joint that appears suddenly after
trauma
Discomfort upon any movement
of the joint
YES
NO
YOU MAY HAVE:

SPRAIN
Wrist Ulnar/Radial Deviation

Rest the side of your forearm on a towel placed at the edge of a table
so that your hand extends off the edge. Move your wrist up and down
through its full range of motion. Repeat for 20 to 30 seconds.
SPRAIN
What it is: A sprain is the twisting,
stretching or complete rupture of
OLJDPHQWV 6SUDLQV DUH FODVVLHG
depending on the severity of the
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degree sprain occurs when one or
more ligaments are stretched but
not torn and results in mild swelling
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degree sprain is a partial tear in
one or more ligaments, resulting
LQ VLJQLFDQWO\ PRUH VZHOOLQJ DQG
discomfort and slackness in the
MRLQW 7KLUGGHJUHH WHDUV DUH UDUH
but result in a complete rupture of
one or more ligaments and also can
result in dislocation of bones.
The culprits:
Falling on an outstretched hand
Twisting of the wrist
+\SHUH[WHQVLRQ RU K\SHUH[LRQ RI
WKH ZULVW KDQG RU QJHUV
HAVE THESE
SYMPTOMS?
YES
Aches or stiffness in the wrist

or hand, often worse at night
and upon waking
Tenderness, swelling or
redness in the wrist that
develops gradually
Pain that worsens during
H[LRQ DQG H[WHQVLRQ RU ZKHQ
applying weight on the wrist
START
HERE:
YOU MAY HAVE:

BURSITIS OR
TENDINOPATHY
TENDINOPATHY
What it is: Tendinopathy is an acute injury
or overuse condition whereby there is
GDPDJH WR WKH WHQGRQV DQG LQDPPDWLRQ
When damage is the result of an acute
LQMXU\ LWV RIWHQ FDOOHG WHQGLQLWLV GDPDJH
from chronic overuse is called tendinosis.
Additional symptoms of this condition may
include a sensation of pins and needles or
QXPEQHVV LQ WKH KDQG DQG QJHUV ZKLFK LV
generally accompanied by weakness and
loss of grip strength.
NO
HAVE
THESE
SYMPTOMS?
The culprits:
Direct injury to the tendon such as a fall
onto an outstretched hand
Forceful movements involving heavy
lifting and powerful gripping
5DSLG H[LRQ DQG H[WHQVLRQ RI WKH ZULVW
Pain and swelling in

the wrist
Reduced grip
strength
Popping or
clunking sensation
when moving wrist
Visible widening of
the wrist
BURSITIS
What it is: 7KH EXUVD XLGOOHG
sacs) allow for smooth gliding
between the bones, lessening
the friction between tissues such
as tendon and muscle as they
move across the bones. Bursitis
LV LQDPPDWLRQ RU LUULWDWLRQ RI WKH
bursa between the bones. Pain
caused by bursitis in the wrist will
typically travel down the hand and
QJHUV DQG FDXVH UHGGHQLQJ 7KH
condition also may lead to the
development of a small tender lump
in the top part of the wrist.
The culprits:
Direct blow to the bursa
5DSLG H[LRQ DQG H[WHQVLRQ RI
the wrist
Repetitive or prolonged
movements that place strain on
the tendons of the wrist
HAVE THESE
SYMPTOMS?
YES
NO
YOU MAY HAVE:

SCAPHOLUNATE
LIGAMENT TEAR
Pain and tenderness along the thumb

side of the wrist, which may occur
suddenly or gradually
,QFUHDVLQJ SDLQ ZKHQ IRUPLQJ D VW
gripping or turning the wrist
Swelling at the base of the thumb
Catching or snapping sensation
when moving the thumb
SCAPHOLUNATE LIGAMENT TEAR

What it is: This is a partial or complete tear in the scapholunate
ligament. The scapholunate ligament is a primary stabilizer of
the scapholunate joint, which is the joint located between the
WZR DGMDFHQW SUR[LPDO ERQHV RI WKH ZULVW WKH VFDSKRLG DQG
OXQDWH ERQHV $ VLJQLFDQW LQMXU\ WR WKLV MRLQW FDQ DOWHU KRZ WKHVH
bones interact and can ultimately lead to cartilage wear and
osteoarthritis.
The culprit:
+\SHUH[WHQVLRQ RI WKH ZULVW RIWHQ GXH WR D IDOO
YES
YOU MAY HAVE:
'(48(59$,16
TENOSYNOVITIS
'( 48(59$,16 7(126<129,7,6

What it is: This condition affects the tendons on
the thumb side of the wrist. These tendons include
WKH H[WHQVRU SROOLFLV EUHYLV DQG WKH DEGXFWRU SROOLFLV
longus, which become irritated or constricted.
The culprits:
Repetitive movements, such as grasping
Direct blow to the thumb
Joint stiffness or weakness
Seated Dumbbell Wrist Curl

Grasp a dumbbell in one hand and sit on a bench with your legs about shoulderwidth apart. Rest your elbow on your thighs, palm facing up. (Your wrist should be
KDQJLQJRYHUWKHHGJHRI\RXUNQHHV6ORZO\FXUO\RXUZULVWXSZDUGKROGLQJEULH\
before returning to the start. Do two to three sets of 10 repetitions on each side.

T
Behind-the-Back Reverse Curl

Stand in front of a straight bar with your feet shoulder-width apart. Squat
down and grasp the bar with an overhand grip behind your back, then
return to standing. (Or just have someone place the bar in your hands.)
.HHSLQJ\RXUDUPVIXOO\H[WHQGHGVORZO\H[\RXUZULVWVWRFXUOWKHEDU
toward your body. Do two to three sets of 10 repetitions.
Wrist Roller
Attach a rope to a straight bar
or a broomstick and secure
a 5-pound plate to the end of
the rope. Grasp the bar with
an overhand grip and extend
your arms straight out in front
of you. Keeping your arms
SDUDOOHOWRWKHRRUUROOWKH
weight up by curling the right
KDQGRYHUDQGGRZQWKHQ
the left hand over and down.
Continue curling right to left
until the plate touches the bar.
Slowly lower the bar to your
WKLJKVUHVWIRUVHFRQGV
and repeat. Do a total of three
sets.
The Right Wrap

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
HODVWLFLW\7KHZUDSVVWD\VQXJDQGZRQW
ORRVHQDVHDVLO\GXULQJ\RXUZRUNRXWDQG
WKH\FDQEHDGMXVWHGRQWKH\
ELASTIC WRAP
Best suited for: low-rep, heavier lifts
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SURYLGHVWURQJHUVXSSRUWIRUKHDY\OLIWV
while the elastic allows for some give
VRWKH\GRQWIHHOWRRWLJKW7KH9HOFUR
fastener makes readjustments quick and
easy.
TAPE WRAP
%HVWVXLWHGIRU:KHQ\RXUHLQDSLQFK
DQGGRQWKDYHDFFHVVWRFORWKRUHODVWLF
wraps
A simple tape wrap is better than nothing
EXWVKRXOGQWEHXVHGUHJXODUO\EHFDXVH
RILWVODFNRIDGMXVWDELOLW\UHXVDELOLW\DQG
minimal support.
Wrap it: Loop your thumb through the eyelet hole (if applicable) and place the wrap
DFURVVWKHEDFNRI\RXUKDQG3XOOWKHZUDSVQXJDURXQGWRWKHIURQWRI\RXUZULVW
continuing to overlap between individual wraps. If you can still see the bottom of your
SDOPZKHQ\RXUHGRQH\RXYHZUDSSHGLQFRUUHFWO\7U\UHZUDSSLQJVWDUWLQJDOLWWOH
higher up on the wrist to cover the bottom portion of your palm. The key is to keep
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VXSSRUW\RXOOJHWEXWWKHOHVVUDQJHRIPRWLRQ\RXZLOOKDYH
ARA
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BY
ts and applications of electrical muscle stimulation for CrossFitters.

fi
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If youve been following the CrossFit

Games in the last few years, you may
have noticed many of the competitors
slapping electrodes on their bodies between heats, then lying back and watching their muscles twitch and quiver beneath 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 applied 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 thats 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 completely change the way you train, grow
and recover.
RECOVERY

the one most grinders will appreciate

more quickly means reduced muscle
soreness, decreased incidence of injury, 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-
covering partway, says Ryan Heaney,

CEO of Marc Pro. What they need is a
more sophisticated system of recovery.

tion of waste thickens, Heaney says.

MUSCLE-FIBER
OPTIMIZATION

ters want to activate those fast-twitch

what the activity.

7+(BOX0$*&20

Zap away for anywhere from three

INCREASED
STRENGTH AND
CONDITIONING

a period, my body responds by saying,

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0$5&+ THE BOX 55
COMMUNITY SPIRIT
CROSSFIT FACES
Personal expressions of CrossFit
from around the globe.
BY BRITTANY GHIROLI, CF-L1
Aaron Hoff was born and raised on the island of

gerous lifestyle common to those native to the
Hawaiian island. So when Hoff, who celebrated
18 years of sobriety from drugs and alcohol
on Christmas Eve, followed a friends suggestion to CrossFit, he
knew he had found a better outlet for Kauais youth.

[to work out], says Hoff, who opened CrossFit Poipu in 2013.

another whole aspect to CrossFit, and if its utilized right, you
can create a bridge for people who are struggling with other

selves with good people, their lives start to change.
Still, many of the islands families dont have the income to support their kids participating in CrossFit, so
Hoff who is committed to not turning any youth away

CrossFit founder Greg Glassman, who met Hoff while on
vacation. Still, Hoff was unsure hed be able to pull off
such a huge race in the few months he had to prepare. He
walked around with the flier for a week before posting
it, and at first, only 30 people signed up. Sponsor backing from CrossFit and Progenex brought the turnout for
the 2014 inaugural event closer to 300, and in the fall of
2015, approximately 450 participants, including some of
the CrossFit Games top athletes, ran in the second annual event by special allowance on the private Knudsen
other free year of Poipus kids program, which provides
monthly memberships, proper shoes, jump ropes and
other CrossFit equipment to families in need.

hooked on it, says Hoff, who recently moved his box into a
4,000-square-foot space attached to the islands youth center and is hoping to raise membership from 60 kids to 200

are going up.
Hoffs absolute commitment to turning no one away extends beyond the islands youth. Given
how small Kauai is, hes aware of nearly

doesnt hesitate to make the box accessible

a bridge to save a persons life and to add
something good to someones life, he says.

it as one of the greatest tools, the greatest bridges you can have as a community

tional pull of the place.

telling me, You saved my life opening this
ing my heart.
THEBOXMAG.COM
Photos by Kevin Gosselin
AARON
HOFF
Photo by Mary Hollis
LAUREN
MORTON
Like many beginning CrossFitters, Lauren

and take a huge leap of faith to sign up

21st birthday ended up stealing the show

nearly two years ago, she was unable to run a
400-meter lap, and something as simple as 20

brains signaling abilities, Morton struggles

THEBOXMAG.COM

know who is inspiring you despite how strong they are or
T
COMMUNITY SPIRIT
MASTERING THE BOX
Personal expressions of CrossFit
from around the globe.
BY LARA MCGLASHAN, CPT
MIND OVER
MATTER
6LPSO\ EHOLHYLQJ \RXUH \RXQJ DQG W PLJKW DFWXDOO\ EH
WKHDQVZHUWR\RXUDFKHVDQGSDLQV
he other morning, I was drinking my tea and

feeling generally grumpy about my shoulders.
I can box-jump and burpee until the day after
tomorrow and beat most 20-somethings in

a series of heavy push jerks, heavy wall balls or
God forbid a heavy snatch, my shoulders are like
Nope. But I make them do it anyhow, and then as
revenge, they spend a week punishing me by aching, crunching and popping the internal, corporeal Rice
Krispies that belie my aging bod.
Then I came across a video of Hidekichi Miyazaki, a
105-year-old Japanese man who set a Guinness World
Record as a centenarian competitive sprinter by doing a
100-meter dash in 42.22 seconds. After the race, Miyazaki
cried not because he was happy to have set a record but because he was disappointed in himself for not having hit his
35-second target. I am still a beginner, you know, he said.
Ill have to train harder. I can still go faster.
Mmm-kay. Time to woman up and stop being such a baby.
I often say that age is just a number, but so too are pain
and weakness often a matter of mindset, and you can easily
make something worse or better just by how you look at it.
But is there really such a thing as mind over matter? Could
I simply will my shoulders into performing better and make
them stronger by simply imagining them to be?
Perhaps.
A recent study done at The Ohio State University examined
the role of mental imagery on people who had limbs in casts
for a prolonged period. Half the participants performed mental exercises wherein they just imagined intensely contract
for 13 rounds; the other half didnt use any mental imagery.
At the end of four weeks, those who had practiced their mental imagery had lost 50 percent less strength and were able
to regain full activation of their muscles sooner than those
who did not.
Another study from the University of Colorado, Boulder,
studied cognitive self-regulation, a secondary, emotional
pathway related to cognition (not physical pain) that is ac-
tivated when youre injured, causing you to take your mind

off the pain or believe its not as bad as it seems. Subjects in
an MRI had a physical, hot object placed on them and were
given three different scenarios to test their neural pathways.

thoughts when the object was placed on them. In the second,
they were asked to imagine the object was incredibly hot, sizzling the skin, and in the third, they were asked to imagine
that they were very cold and that the object was warming
them up. The results: The participants in all three scenarios
experienced the same amount of physical pain, but the emotional pain was different, depending on which scenario they
dealt with.
Yes, of course there are some physical realities to your limitations as a Masters athlete: Your body is older, and some of
the warranties are expiring on your most used joints. I mean,
Hidekichi Miyazaki is 105 years old he might not meet his
35-second goal but then again, maybe he will. He believes
in himself and his capacity for success, and maybe thats
all we really need in order to push past our sticking points.
So instead of dreading deadlifts because your back will be
wretched for a week, go in there and believe your back is a
fortress, a monolith, a rock-solid foundation on which youre
building your person.
I will do the same: Im going to make a concerted effort to
believe in my shoulders, trust that theyre strong, healthy
and powerful, and talk about them as if they are no complaining, no belittling, no bemoaning their shortcomings. As
a benchmark: My snatch PR is currently 80 pounds. I will
check back with you in six months and let you know how I
fared. Stay tuned T
THEBOXMAG.COM
COMMUNITY SPIRIT
LADIES FIRST
By Abi Reiland, CF-L1
FOUR REASONS
GYMS NEED
FEMALE
COACHES
o question, women have a presence that is unique to

their gender. The personal connections, style of communication and emotional expression women possess can often vary a great deal from those of their
male counterparts. For any coed gym, a woman can be a key
part of the staff and a means of offering varying experiences
to cater to a diverse membership. Here are a few great reasons for every gym to have a female trainer/coach.
NURTURING. While there are always exceptions, women typically demonstrate more nurturing tendencies than men. And

some athletes might require a bit more encouragement and
handholding than others. Women tend to be slightly more in
tune with any emotional or mental struggles going on around
them and tend to be more delicate when handling those situations. A woman can often help some of the tougher clients

dence. A nurturing approach can provide a successful means
of getting people started and getting them to stick with it.
RELATABLE. When it comes to physical instruction, some women simply respond better to another woman. Its clear that
men and women have different physical makeups and capabilities (not to mention parts), so when a woman walks into a
gym, it can be a comfort knowing she has a relatable instruc
tampon or has pregnancy concerns, its sometimes nice to be
able to engage in a little girl talk. Although a man may under62 THE BOX MARCH 2016

much more powerful way.
SETTING STANDARDS. A group of women in a competitive setting,
left to their own devices, might come together to create a great
community or they might not. Fitness environments are
always interesting meeting grounds for women. Women are
entirely capable of exhibiting mature and friendly behavior,
but there is no denying that sometimes there can be sizing up
or judgment. An easy way to nip negativity quickly is to have
a strong female leader on the team, a friendly face who sets a
great example of support and encouragement for her fellow
athletes. A woman capable of setting a really positive tone can
pave the way to progress for a whole group of ladies.
DIFFERENT PERSPECTIVE. Men and women experience life in very
different ways. Culture, demographics and gender play a
huge role in the way people think. Harnessing and embracing some of those differences can provide a well-rounded
experience for anybody. By considering gender variance in
CrossFit coaches rather than offering a single set of styles,

in the room.
The fact is, men and women generally have quite different
perceptions, experiences and reactions. There is no perfect
trainer and there is no right or wrong style, so having a diverse coaching staff goes far to make the CrossFit experience
accessible and more comfortable for everybody. T
THEBOXMAG.COM
NOW
READY TO
STREAM
TO YOUR
DIGITAL
DEVICE!
GREG JACKSON
MIXED MARTIAL ARTS
CORE CURRICULUM
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POWER AID
COACH SAYS
Fine-tune your snatch technique while increasing stamina and grit with this barbell complex.
BY JOE WUEBBEN
SCALING SOLUTIONS
Load is the crucial
variable to scale here;
feel free to start with
only a PVC pipe and
work up slowly from
there, preferably to
a barbell lighter than
45 pounds if your
box has one. As for
scaling movements,
Wells suggests
squatting to a box
(overhead squats,
back squats) to
decrease depth.
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CLASSIFIER
If youre able to work
up to 60 percent of
your snatch 1RM and
go through seven
rounds unbroken of
this complex, thats
an excellent score,
Wells says.
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you can for a measly 35 reps albeit 35 reps that need to be performed with not only
power but also precision because the exercises in question are highly technical. But this
isnt a standard strength session, in which you hit one to three reps and then rest for a while. In a
complex, you grab a barbell and dont let go of it until youve performed all prescribed reps of all
H[HUFLVHVLQWKLVFDVHVHYHQUHSVHDFKRIYHPDMRUPRYHPHQWV7KHQ\RXFDQUHVWEHIRUH\RXU
next attempt.
The Horsepower Complex is designed to improve overall work capacity in the snatch, says its
creator Dan Wells, owner of CrossFit Horsepower in Los Angeles and a 14thSODFHQLVKHULQWKH
mens 40-44 Masters division at the 2015 Reebok CrossFit Games. By breaking apart and isolating
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and coordination. Additionally, as the rounds progress, the athlete builds strength and stamina within
the movement.
1. Start Light and

Progress: I suggest
doing a warm-up
round of seven with
an empty barbell
before beginning the
workout, Wells says.
2Q\RXUUVWDWWHPSW
start at 40 percent of
your snatch 1RM and
add 5 percent each
URXQGWKURXJKWKHYH
attempts.
2. Dont Get Sloppy:
Were talking about
some intricate
movements here at
an appreciable load,
so technique is top
priority. Dont speed
through this workout
like you might other
WODs. Stay focused
on proper form
throughout, Wells
says. With sloppy
reps come bad habits
and increased lowerback stress.
3. Partner Up to
Maintain Focus:
Have a buddy count
your rounds for you,
Wells suggests.
Thatll give you one
less thing to worry
about. T
Dan Wells is a Cross)LW/HYHOFHUWLHG

instructor (as well as
&URVV)LW.LGVDQG
CrossFit WeightliftLQJFHUWLHGDQGDQ
elite-level competitor.
$JUDGXDWHRI&RUQHOO
University, he owns
CrossFit Horsepower
in Los Angeles.
THEBOXMAG.COM
Weightlifting is an incredible sport

and I hope more people get into it
because of what I am accomplishing.
Mattie Rogers,
US National Champion
Olympic Weightlifting
#Rehband

The Box Magazine - March 2016

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<RXUH NQRZQ IRU KDYLQJ %RXOGHUV

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