kk SWEAT EQUITY ION OF GIVING

INSIDE CROSSFIT’S TRADIT

“Starting
CrossFit was

ECCENTRIC
really exciting.
I wanted to
lift like a pro
athlete.”

TRAINING
— Sam Heughan

FOR STRENGTH
AND POWER
MOBILITY
DON’T CALL IT
STRETCHING

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Issu e6
• Vol. 4
Y 2016
ARY/FEBRUAR
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 JANUARY/FEBRUARY 2016
CrossTalk
BY JOE WUEBBEN

©2015 CrossFit Inc. Used with permission from CrossFit Inc.

 “Strength
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FIT LIST

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 OUTLANDER’S JAMIE FRASER IS COMMANDING,

COURAGEOUS AND COMPASSIONATE AND, BY ALL

ACCOUNTS, SO IS THE ACTOR PLAYING HIM. WE FLEW

TO SCOTLAND TO TALK TO SAM HEUGHAN ABOUT HOW

CROSSFIT HELPED HIM LOOK THE PART, HIS HISTORY

AS AN ENDURANCE ATHLETE AND HOW CLIMBING

MOUNTAINS HELPED HIM INSPIRE THOUSANDS TO

IMPROVE THEIR HEALTH FOR CHARITY.

By Jordana Brown

Photography by
Peter Lueders
 . Have It’s 4:30 p.m. on a Sunday in early September, and we’ve lost

Plyo Box,
Sam Heughan. Or, more precisely, he has lost us. We’ve split
up (our photo equipment alone being enough to overwhelm
our tiny Scottish rental car), intending to caravan to a spot in
the countryside outside Glasgow, Scotland, to get a few more
shots of the actor. But somehow in the confusion of streets
ƒ† –”ƒˆϐ‹…ǡ ‡—‰Šƒ ƒ† Š‹• –”ƒ‹‡”ǡ ‘Š ƒŽ„‘‡•‹ǡ Šƒ˜‡

Will Travel
gotten on a different highway from the one our GPS is insist-
ing we take.
Inspired by the promotional poster for Outlander, –Š‡
show on which Heughan stars, we spent much of the pre-
vious day driving the small roads around Loch Lomond,
searching for a suitably Scottish vista. We found it — a little
lake framed by craggy cliffs — next to a small parking lot
just off the two-lane A82. We were intending to lead Heu-
ghan and Valbonesi back to it, but now,
separated and trying to communicate
Š‘™–‘ϐ‹†–Š‡•’‘–™‹–Š‘—–„‡‹‰ƒ„Ž‡
to identify it on a map or knowing the
names of any landmarks, we’re instead
experiencing an exercise in frustration.
 ϐŽ—””› ‘ˆ –‡š–• ƒ† …ƒŽŽ• ƒ† •‘‡
frantic cellphone Google mapping fol-
lows, and we reconnect 45 minutes lat-
er outside a picturesque hotel on the banks of Loch Lomond.
Blood pressure thus under control and with the plan back on
track, Heughan and Valbonesi fall in behind us.
Ironically, upon our arrival, the spot
we’ve chosen is immediately recogniz-
able to Heughan. “There’s no way!” he
exclaims after unfolding his 6-foot-3-inch
frame from Valbonesi’s (also small) car.
“I thought you might be heading here!”
Apparently, Heughan tells us, that promo
poster was shot right over there behind us,
with a view out of the valley.
W
e’re on a section
of road poetically
called Rest and
Be Thankful, and
though we’re thank-
ful to be out of the
tiny rental car, there’s no rest to be had.
There’s equipment — of the photo and
training kind — to be lugged out of the cars,
trekked over a 4-foot berm and through
waist-high grass, the marshy terrain squelching underfoot.
All so that Heughan can show off the CrossFit-style moves he
perfected in order to look the part of Jamie Fraser.
Fraser, as written by Diana Gabaldon in her series of im-
mensely successful New York Times best-sellers (Outlander,
™Š‹…Š ‹•’‹”‡† –Š‡ ϐ‹”•– •‡ƒ•‘ ‘ˆ –Š‡ •‡”‹‡•ǡ ‹• –Š‡ ϐ‹”•– ‘ˆ
eight lengthy tomes, with a ninth in the works), is a deep-
thinking and deeper-feeling soldier from the wild Highlands
of Scotland, a character whose panoply of sterling qualities
(not least of which is his utter unwavering devotion to Claire,
a World War II nurse who mysteriously enters his life) has
earned him the nickname “King of Men” among the adapta-
tion’s writing staff. Looking the part, however, was not as
simple as sending Heughan to do some bodybuilding train-
ing — largely because Jamie Fraser was born in 1721.
“They wanted the character not to look like he’d been in the
gym,” Heughan says. “He’s been living rough for months, liv-
ing off the land, being chased by the redcoats; there’s a lot of
horseback riding. So we wanted to have the body that could do
all that. And also the job is very physical. It’s long hours, and
†‘ƒŽŽ›‘™•–—–•ȄƒŽ‘–‘ˆ•™‘”†Ǧϐ‹‰Š–‹‰ƒ†Š‘”•‡Ǧ
riding scenes, so it was also to protect myself, as well.”
Enter Valbonesi, a CrossFit Level-1 trainer whose company,
Fight Camp Glasgow, runs boot camps that mix CrossFit and
muay Thai. ‹• ϐ‹”•– •–‡’ǡ —’‘ „‡‹‰ Š‹”‡† „› –Š‡ ’”‘†—…-
tion to train Heughan, was sending him to CrossFit Evolving,
located under a railway arch in North London. “There was
…ŠƒŽ ‘–Š‡ϐŽ‘‘”ƒ†Œ—•–Ž‘–•‘ˆ„ƒ”„‡ŽŽ• ƒ†•“—ƒ–”ƒ…•
and, you know, the rig,” Heughan recalls. “And I was used to
doing biceps curls and that sort of thing, so it was pretty ter-
rifying. But it was also really exciting. I wanted to learn all
these lifts; I wanted to lift like a pro athlete.”
‘–Šƒ–ǯ•™Š‡”‡–Š‡›„‡‰ƒǤDzŠ‡ϐ‹”•––Š‹‰™ƒ•–‡ƒ…Š‹‰
him a lot of the movements,” Valbonesi says. “That’s when
we were down in London. Olympic moves were a big part at
the start.”
To achieve a body that didn’t look “trained,” the training was
intense — but centered around functional moves. “John came
down and stayed in London, and we basically spent the whole

THEBOXMAG.COM JANUARY/FEBRUARY 2016 THE BOX 29

time together,” Heughan says. “We’d train in the morning, go
home, sleep for like an hour or so, eat, go back, train again, go
home, sleep — sometimes we’d do three sessions a day.”
The regimen was almost too successful. Heughan, despite
being a self-proclaimed hardgainer, put on about 2 stone —
28 pounds — of muscle, and kept gaining. “Toward the start
of the shoot, like around the fourth episode, I kept building
and building, and the producers thought I was scary and get-
ting too big,” Heughan says. “So I slimmed down a little bit.
Then, toward the end of the shoot, the last two episodes, my
…Šƒ”ƒ…–‡”Šƒ••‘”–‘ˆ„‡‡–‘”–—”‡†ƒ†Ž‘–•‘ˆŠ‘””‹ϐ‹…–Š‹‰•
happen to him, so I very quickly needed to get lean, and I did
that just through diet.”
H
eughan is no stranger to strenuous exer-
cise. Earlier in his career, knowing that
leaner looks better on camera, Heughan
started running. And didn’t stop. “In Lon-
don, I used to get the train to Richmond or
Kew Gardens and then run home, which
was like 20 miles,” he says. “I’d do that once, maybe even
twice a week, and I really found it very relaxing. Or I’d run
down from my house through Hyde Park down to the river
and to Borough Market, which is an amazing food market,
get my lunch and then run back. It was brilliant.”
And then he started running competitively. “I did the
Paris and London marathons and got some great times,” he
ing, but even that wasn’t enough. “I felt gym work, as well,
was important,” Heughan says. “And even then I was aware
of CrossFit. I used to go on the CrossFit website and look at
the daily WOD and try to do it on my own, but I didn’t really
know what I was doing.”
It took Outlander to show him.
2. Northern
Exposure
E
arlier that same Sunday afternoon, Sam
Heughan is wearing Under Armour un-
†‡”™‡ƒ” Ȅ ƒ† ‘– —…Š ‡Ž•‡Ǥ ‹–Š‹ ϐ‹˜‡
minutes of his arrival at our shoot loca-
tion, in the vast space that will house Fight
Camp Glasgow’s new training facility, he has
whipped off his leather jacket and button-down shirt and
is posing shirtless for our cameras. He looks comfortable,
composed and in control. Shortly thereafter, the jeans come
off, too, as Heughan, having declined the offer of a more pri-
•ƒ›•ǤDz–Š‹“—ƒŽ‹ϐ‹‡†ˆ‘”‘•–‘Ǥ†‹†ƒŠƒŽˆƒ”ƒ–Š‘‘ˆ vate changing room, pulls on his workout clothes and pre-
ͳǣʹͶǡ™Š‹…Š‹•ƒʹǣͶͺƒ”ƒ–Š‘ǡ•‘†‡ϐ‹‹–‡Ž›Šƒ†ƒ–Š”‡‡Ǧ pares to start deadlifting.
hour marathon in me. I did a 3:20 in Paris and trained for Viewers of Outlander might naturally assume this is com-
ƒ–Š”‡‡ǦŠ‘—”ˆ‘”‡™‘”ǡƒ†ϐŽ‡™–‘‡™‘”ƒ†™ƒ•
ready for it, then the hurricane [Sandy] happened, and I
was stuck in New York for the week.” He also often partici-
pated in shorter races to raise funds for charitable causes,
most notably leukemia and lymphoma research.
“Running was something I loved doing, but then I started
to notice that it didn’t really give me the kind of body that I
wanted,” he says. “That’s when I started dabbling.” He added
swimming and biking to the mix, did some triathlon train-
“I USED TO GO ON THE
CROSSFIT WEBSITE
AND LOOK AT THE
DAILY WOD, BUT I
DIDN'T REALLY KNOW
WHAT I WAS DOING."
fortable territory for the 35-year-old actor, who bared just
about all — repeatedly — on-screen in Outlander’sϐ‹”•–•‡ƒ-
son. But the next day, fully dressed and ensconced in a table
at the back of Tinderbox, a busy coffeehouse on Glasgow’s
‡•– †ǡ Š‡ …‘ϐ‹†‡• –Šƒ– ‡šŠ‹„‹–‹‘‹• ‹• ‘– Š‹• ƒ–—”ƒŽ
state: “I am by no means an extrovert. The idea of being on
a stage is very exposing, and I don’t like that, so it’s kind of a
strange job to be in. And I think of yesterday — there I am sat
on top of a box with my shirt off. Hmmm, exposing. But in a
weird way, it’s kind of hiding behind something.”
There's not much hiding to be done on a stage, but before
Outlander, Heughan, who graduated with a degree in acting
from the Royal Scottish Academy of Music and Drama (now
called the Royal Conservatoire of Scotland), was mostly
found treading the boards and, paradoxically, still feels most
at home there. “I love the stage,” he says. “That’s where I’m
from. It’s my joy. Film and TV are great, but they’re not the
•ƒ‡Ǥ Š‡”‡ ƒ”‡ ‘‡–• ‹ ϐ‹Ž ƒ†  ™Š‡ ›‘— ‘™
you’re on it and you can feel it and it’s great, but onstage,
it’s electric and alive. The joy of doing stage is you start the
story and you get all the way through to the end and you go
through that journey every night and you learn more and
more about the character and what’s happening. Whereas
with TV, you live that brief moment until you’ve left it, but
then it’s gone, that’s it. And then you’re done.”
Still, screens and not stages line Heughan’s future, at least
for the time being. Season two of Outlander is set to air in
spring 2016, and during what he (and the show's fans) hopes
will be the hiatus before season three starts shooting, he has
ƒϐ‹Ž”‘Ž‡Ž‹‡†—’ǡ’Žƒ›‹‰ƒ–‡ƒ…Š‹‰ƒ••‹•–ƒ–™Š‘Šƒ’’‡•
to have cancer in Oxford. “Right now, I’m really enjoying this,”
Š‡•ƒ›•ǤDz–ǯ•›ϐ‹”•–„‹‰Œ‘„ǡƒ†ǯ˜‡Šƒ†•‘‡‰”‡ƒ–‘ˆˆ‡”•

30 THE BOX JANUARY/FEBRUARY 2016 THEBOXMAG.COM

THEBOXMAG.COM JANUARY/FEBRUARY 2016 THE BOX 31
32 THE BOX JANUARY/FEBRUARY 2016 THEBOXMAG.COM
 ˆ‘”‘–Š‡”Œ‘„•Ǥ—–†‡ϐ‹‹–‡Ž›™ƒ––‘‰‘„ƒ…–‘–Š‡ƒ–‡”ǤŠ‡”‡
•‡‡–‘„‡ƒŽ‘–‘ˆϐ‹Ž‘”ƒ…–‘”•™Š‘‰‘„ƒ…–‘–Š‡ƒ–‡”
™Š‡–Š‡›‰‡––‘ƒ…‡”–ƒ‹Ž‡˜‡Žǡ•‘‰—‡••›‘—‰‡–‘”‡‘’Ǧ
’‘”–—‹–›–‘†‘–Šƒ–Ǥdz

3. Moving
Mountains
I
–ǯ• ͷǣ͵Ͳ ’ǤǤǡ ƒ† „ƒ… ‹ –Š‡ …‘––‹•Š ƒ”•Šǡ ‡—Ǧ
‰Šƒ‹•Ž‘‘‹‰ˆ‘”ƒŽŽ–Š‡™‘”Ž†ƒ•‹ˆŠ‡ǯ•‹Š‹•ƒ–—Ǧ
”ƒŽ‡Ž‡‡–ǤŠ‡•›Šƒ•”‡ƒ‹‡†’‡”•‹•–‡–Ž›„Ž—‡ǡ
†‡›‹‰ —• –Š‡ ‘‘†› ƒ–‘•’Š‡”‡ ™‡ ™‡”‡ ’”‘Ǧ
‹•‡†„›‡˜‡”›‰—‹†‡„‘‘ƒ†™‘”†Ǧ‘ˆǦ‘—–Šƒ……‘—–
‘ˆ…‘––‹•Š™‡ƒ–Š‡”Ǥ—–ƒ•–Š‡•—•‹•–‘™ƒ”†–Š‡
…”ƒ‰• ƒ„‘˜‡ǡ –Š‡ –‡’‡”ƒ–—”‡ †”‘’• ƒ† –Š‡ ™‹† ™Š‹•–Ž‡•
–Š”‘—‰Š –Š‡ ˜ƒŽŽ‡›ǡ …ƒ—•‹‰ –Š‘•‡ ‘ˆ —• ‘”‡ ƒ……—•–‘‡† –‘
™ƒ”‡”…Ž‹‡•–‘Š—††Ž‡†‡‡’‡”‹–‘‘—”•™‡ƒ–‡”•Ǥ‡—‰Šƒǡ
…Žƒ†‹•Š‘”–•ǡ•–ƒ›•™ƒ”–Š‡‘Ž†Ǧˆƒ•Š‹‘‡†™ƒ›ǡ„›‘˜‹‰Ǥ
‡ǯ˜‡•–‘’‡†–Š‡‰”ƒ••†‘™ƒ††”ƒ‰‰‡†ƒ…‘—’Ž‡‘ˆ‡––Ž‡Ǧ
„‡ŽŽ•ƒ†ƒ’Ž›‘„‘š‘—–‹–‘–Š‡ƒ”•Šǡƒ†‡—‰Šƒ‹•‘™
•™‹‰‹‰ǡŒ—’‹‰ƒ†•’”‹–‹‰‘˜‡”–Š‡—‡˜‡‰”‘—†Ǥ
Š‡”‡ǯ•ƒ”‡ƒ•‘Š‡Ž‘‘••‘ƒ–Š‘‡‹–Š‡…”ƒ‰•ƒ†–Š‡
…‘Ž†Ǥƒ”–‘ˆ‹–‹•–Šƒ–Š‡‹•ǡ“—‹–‡Ž‹–‡”ƒŽŽ›ǡof –Š‡Žƒ†Ǥ‘”‹ƒ
•ƒŽŽ–‘™‹–Š‡…‘––‹•Š‘”†‡”•ǡƒŽƒ”‰‡Ȅƒ†Žƒ”‰‡Ž›”—Ǧ
”ƒŽȄƒ”‡ƒ•‘—–Š‘ˆ–Š‡„‹‰‰‡•–…‘––‹•Š…‹–‹‡•‘ˆ
Žƒ•‰‘™ƒ†
†‹„—”‰Šǡ‡—‰Šƒ‰”‡™—’”ƒ„Ž‹‰ƒ†‘—–ƒ‹„‹‹‰
ƒ†‰‡‡”ƒŽŽ›„‡‹‰‹‡”•‡†‹–Š‡ƒ–—”ƒŽǤDz™ƒ•„”‘—‰Š–
—’‹–Š‡…‘—–”›•‹†‡ǡ•‘™ƒ•ƒŽ™ƒ›•‘—–•‹†‡ǡdzŠ‡•ƒ›•‘ˆ–Š‡
”‡‘–‡ ƒ”‡ƒ ™Š‡”‡ Š‡ •’‡– Š‹• ‡ƒ”Ž› ›‡ƒ”•Ǥ DzŠ‡”‡ ™ƒ• ‘
‰”‘…‡”›•–‘”‡Ǥ›—™ƒ•ƒ‡‡‰ƒ”†‡‡”ǡƒ†ƒŽŽ‘—”ˆ‘‘†
™ƒ•Ž‘…ƒŽŽ›•‘—”…‡†Ǥ–™ƒ•Ž‹–‡”ƒŽŽ›ˆ”‘–Š‡‰ƒ”†‡„‡…ƒ—•‡
–Š‡”‡™ƒ•‘™Š‡”‡–‘„—›Ǥdz
—–ƒ‘–Š‡”’ƒ”–‘ˆ‹–‹•–Šƒ–Š‡Šƒ•ƒ…–—ƒŽŽ›…Ž‹„‡†—’
ƒ† ‘˜‡” ƒŽŽ –Š‡ ‘—–ƒ‹• ƒ”‘—† —•Ǥ ˆ–‡” •’‡†‹‰ ͳʹ
›‡ƒ”•Ž‹˜‹‰‹‘†‘ǡ’Ž—••–‹–•‹‡”‹…ƒƒ†ƒŒ‘„ƒ•
”—…‡ƒ›‡‹Batman Live, ƒ–‘—”‹‰’”‘†—…–‹‘–Šƒ––‘‘
Š‹ ƒŽŽ ‘˜‡” –Š‡ ™‘”Ž†ǡ ‡—‰Šƒ ‡‡†‡† ƒ ™ƒ› –‘ ”‡…‘Ǧ
‡…–™‹–Š–Š‡…‘––‹•ŠŽƒ†•…ƒ’‡ƒ†ϐ‹†Š‹•™ƒ›–‘ ƒ‹‡
”ƒ•‡”ǤDzǯ†‘˜‡†„ƒ…Š‡”‡ˆ‘”Outlander,ƒ†–‘‰‡–‹–‘
…Šƒ”ƒ…–‡”ǡ•–ƒ”–‡†…Ž‹„‹‰—’—”‘•ǡdzŠ‡•ƒ›•ǡ‡ƒ‹‰
‘—–ƒ‹•‹…‘–Žƒ†–Šƒ–‡ƒ•—”‡‘”‡–Šƒ͵ǡͲͲͲˆ‡‡–Ǥ
DzŠ‡”‡ƒ”‡‘˜‡”͵ͲͲ‘ˆ–Š‡Ȅƒ†Œ—•–ϐ‹†”‡ƒŽŽ›‡Œ‘›
‹–Ǥ–ǯ••‘‡–Š‹‰ǯ˜‡•–ƒ”–‡††‘‹‰‘›–‹‡‘ˆˆǣŒ—’‹
–Š‡ …ƒ” ƒ† ‰‘ ‘—–Ǥ Š‡”‡ ƒ”‡ •‘‡ ‹…”‡†‹„Ž‡ǡ ‹…”‡†‹„Ž‡
‘—–ƒ‹•‹…‘–Žƒ†Ǥdz
…Ž—†‹‰ǡ‹–•‡‡•ǡ–Š‡‘‡•™‡ǯ”‡•–ƒ†‹‰ƒ‘‰ǤDzŠ‡
‘‡• –Šƒ– ™‡ •Š‘– „‡Š‹† ƒ”‡ …ƒŽŽ‡† –Š‡ ””‘…Šƒ” Ž’•ǡdz Š‡
•ƒ›•–Š‡‡š–†ƒ›ǤDzŠ‡”‡ƒ”‡–Š”‡‡‘ˆ–Š‡ǡƒ†–Š‡‹††Ž‡
‘‡ǡ‡‹‡ǡŠƒ•ƒ…ƒ‹”‹–Š‡‹††Ž‡Ȅ„ƒ•‹…ƒŽŽ›™Š‡
›‘—‰‡––‘–Š‡–‘’‘ˆƒ—”‘ǡ›‘—’—–ƒ”‘…–Š‡”‡–‘ƒ”
–Šƒ–›‘—ǯ˜‡„‡‡–Š‡”‡Ȅ–Šƒ–ǯ•ƒŽ‘•–Ž‹‡ƒ•Š‡Ž–‡”ǡƒ†›‘—
…ƒ•‹–‹‹–ƒ†„‡•Š‡Ž–‡”‡†ˆ”‘–Š‡™‹†Ǥ‡…ƒ—•‡‹–ǯ•–Š‡
Š‹‰Š‡•–‘‡ǡ›‘—ǯ”‡ƒ„‘˜‡ƒŽŽ–Š‡‘–Š‡”‘—–ƒ‹•ƒ†–Š‡
‹–ǯ•Œ—•–͵͸ͲǦ†‡‰”‡‡˜‹‡™•ƒ„‘˜‡‡˜‡”›–Š‹‰Ǥ–ǯ•ƒƒœ‹‰Ǥdz
–™ƒ•‘—–‘ˆƒ†‡•‹”‡–‘•Šƒ”‡–Šƒ–ˆ‡‡Ž‹‰Ȅƒ†ƒϐ‹”„‡Ǧ
Ž‹‡ˆ‹–Š‡˜ƒŽ—‡‘ˆ‡š‡”…‹•‡ƒ†‹–•ƒ„‹Ž‹–›–‘—‹–‡’‡‘’Ž‡ǡƒŽ‘‰

THEBOXMAG.COM JANUARY/FEBRUARY 2016 THE BOX 33

™‹–Š–Šƒ–”‹…ŠŠ‹•–‘”›‘ˆ—•‹‰Š‹•ϐ‹–‡••ˆ‘”ˆ—†”ƒ‹•‹‰Ȅ–Šƒ– ’‹…–—”‡•‘ˆ–Š‡‹”…ŠƒŽŽ‡‰‡•‘”™Šƒ–‡˜‡”–Š‡›™‡”‡†‘‹‰ǡ
› ‡ƒ ŠƒŽŽ‡‰‡ ™ƒ• „‘”Ǥ Dz ™ƒ–‡† –‘ ‹•’‹”‡ ’‡‘’Ž‡ –‘ ƒ†–Š‡›•–ƒ”–‡†–‘†‘–Šƒ–ƒ†‹–™ƒ•‰”‡ƒ–Ǥ–™ƒ•˜‡”›‘”-
‰‘‘—–†‘‘”•ƒ††‘‘”‡ǡƒ†Ž‘˜‡…Ž‹„‹‰‘—–ƒ‹•ǡ•‘ ‰ƒ‹…Ǥ†—Ž–‹ƒ–‡Ž›ǡ‹ƒ™ƒ›ǡ–Šƒ–ǯ•‹†‡ƒŽȄ•‘”–‘ˆ’ƒ••-
–Š‘—‰Š–ǡWell, try and encourage people to get out there and do
whatever they can, because obviously not
everyone has access to a mountain,dz‡—-
‰Šƒ•ƒ›•Ǥ
Šƒ–”‡•—Ž–‡†™ƒ•ƒ‘’‡…ŠƒŽŽ‡‰‡ LAUNCHED IN
‹‰‹–‘˜‡”–‘–Š‡’‡‘’Ž‡Ǥ–ǯ•–Š‡‹”•Ǥ‰‡–Ž‡––‡”•ƒŽŽ–Š‡–‹‡
ƒ„‘—– ’‡‘’Ž‡ ™Š‘ Šƒ˜‡ Ž‘•– ™‡‹‰Š– Ȅ
‘” Ž‘•– ’‡‘’Ž‡ ‹ –Š‡‹” Ž‹˜‡• ƒ† –Š‡›
™ƒ––‘†‘•‘‡–Š‹‰–‘…‘‡‘”ƒ–‡
–Š‡ǡ•‘–Š‡›ǯ”‡‰‘‹‰–‘†‘™Šƒ–‡˜‡”
–‘Š‹•ˆƒ•ǤDz––—”‡†‹–‘ǡ›‘—’‹…›‘—” …ŠƒŽŽ‡‰‡Ǥ –ǯ• ”ƒ‹•‡† ƒ™ƒ”‡‡••ǡ ‹–ǯ•
‘™ …ŠƒŽŽ‡‰‡ǡ ™Š‡–Š‡” ‹–ǯ• –ƒ‡ –Š‡ DECEMBER ʹͲͳͶ, MY ”ƒ‹•‡† ƒ Ž‘– ‘ˆ ‘‡› ˆ‘” Ž‘‘†™‹•‡ǯ•
•–ƒ‹”•‡˜‡”›†ƒ›ƒ–™‘”‘”‘…‡ƒ™‡‡ ”‡•‡ƒ”…Š’—”’‘•‡•ǡ•‘‹–ǯ•ƒŽŽ‰‘‘†Ǥdz
‰‘ˆ‘”ƒ…›…Ž‡ǡdzŠ‡‡š’Žƒ‹•ǤDz”‡˜‡‘–
•‘‡–Š‹‰ ’Š›•‹…ƒŽǡ ƒ›„‡ Œ—•– ™”‹–‡
›‘—” „‘‘ ‘” ™Šƒ–‡˜‡” ›‘—ǯ˜‡ „‡‡
‡ƒ‹‰–‘†‘ǡ„—–†‘•‘‡–Š‹‰–Šƒ–ǯ•
ƒ…ŠƒŽŽ‡‰‡ǡ•‡–ƒ–ƒ”‰‡–†ƒ–‡ƒ†‰‡–‡-
…‘—”ƒ‰‡‡–ˆ‘”‹–Ǥdz
ƒ—…Š‡†‹‡…‡„‡”ʹͲͳͶ„›‡—-
‰Šƒǡ ƒŽ„‘‡•‹ ƒ† ‡ƒ” –”‡‰–Šǡ
ƒ ϐ‹–‡••Ǧ…Ž‘–Š‹‰ …‘’ƒ› „ƒ•‡† ‹
PEAK CHALLENGE –ǯ•ƒ„‘—––‘‰‡–‡˜‡„‡––‡”Ǥ›‡ƒ
ŠƒŽŽ‡‰‡ʹǡ•‡––‘Žƒ—…Š‹‡ƒ”Ž›ʹͲͳ͸ǡ
R AISED MORE
™‹ŽŽ ˆ‡ƒ–—”‡ ƒ ‡’Šƒ•‹• ‘ –‡ƒ …ŠƒŽ-
THAN $ͳͲͲǡͲͲͲ FOR Ž‡‰‡• ƒ† ƒ ˆ—ŽŽ –”ƒ‹‹‰ ƒ† —–”‹–‹‘
’”‘‰”ƒ †‡•‹‰‡† –‘ Š‡Ž’ ’‡‘’Ž‡ ‘ˆ ƒŽŽ
CHARITY. ϐ‹–‡•• Ž‡˜‡Ž• ‹’”‘˜‡ –Š‡‹” Š‡ƒŽ–ŠǤ Ž-
”‡ƒ†›ǡ ˆƒ• ƒ”‡ ”‡ƒ†› –‘ ‰‘ǡ ’‡’’‡”‹‰
‡—‰Šƒ ƒ† Š‹• …‘ŽŽ‡ƒ‰—‡• ƒ„‘—– †‡-
–ƒ‹Ž•ƒ†™Š‡–Š‡›…ƒ‰‡–•–ƒ”–‡†Ǥ
ƒŽ‡•ǡ › ‡ƒ ŠƒŽŽ‡‰‡ —Ž–‹ƒ–‡Ž› ”ƒ‹•‡† ‘”‡ –Šƒ Ž‘‘‹‰–‘ϐ‹†Š‹•™ƒ›‹–‘…Šƒ”ƒ…–‡”ǡ‹–•‡‡•ǡ‡—‰Šƒ
̈́ͳͲͲǡͲͲͲˆ‘”–Š‡Ž‡—‡‹ƒǦƒ†ǦŽ›’Š‘ƒǦ”‡•‡ƒ”…Š…Šƒ”‹- ‹•–‡ƒ†ˆ‘—†‡†ƒ‘˜‡‡–ǤT
–›Ž‘‘†™‹•‡ǤDz–•‘”–‘ˆ–‘‘‘‹–•‘™Ž‹ˆ‡ǡdz‡—‰Šƒ•ƒ›•Ǥ
DzŠ‡•‡ˆƒ•ƒŽŽ•‹‰‡†—’ˆ‘”‹–ǡ–Š‡›ƒŽŽ…”‡ƒ–‡†–Š‡‹”‘™ For more from our exclusive interview with Sam Heughan, go
…‘—‹–‹‡•ǡƒ†‡–Š‡‹”‘™…Ž—„•ǡ–Š‡‹”‘™Ǧ•Š‹”–•ƒ† to theboxmag.com. For more information about My Peak Chal-
•–ƒ”–‡†–Š‡‹”‘™…Šƒ”‹–›†”‹˜‡•Ǥ‡™ƒ–‡†’‡‘’Ž‡–‘’‘•– lenge 2 or to sign up, go to mypeakchallenge.co.uk.

34 THE BOX JANUARY/FEBRUARY 2016 THEBOXMAG.COM

 IVIN

G
G

as good as you

GET
CrossFitters are known for
their generosity of spirit,
welcoming newcomers with
open arms and cheering their
fellows on to PRs. They’re also
known for their generosity
with money, as CrossFit’s
rich tradition of charitable
giving indicates.
By Cory McCartney

Athletes compete in Cleans
for a Cureҋs Tour for a Cure
DW&URVVÀW.HUQHUVYLOOH
Among them, they had raised nearly $28 million, these
people behind causes like combating breast cancer, alcohol
and substance abuse and aiding veterans and their families.
And in January 2015, they were all at Reebok CrossFit’s
Boston headquarters. Dubbed the Gathering of the
Charitable Minds, it was in essence a think tank, as Reebok
and the CrossFit Foundation welcomed more than a dozen of
the community’s biggest charities. It was a chance for groups
that are so often insulated in their own causes to strategize
and bounce ideas off one another. “It was kind of like a meet-
and-greet,” says Zionna Hanson, founder of Barbells for
‘‘„• Ȅ ‘‡ ‘ˆ –Š‡ …‘—‹–›ǯ• ‘•– ’”‘Ž‹ϐ‹… ‘’”‘ϐ‹–•Ǥ
“We got together to make sure that we knew each other and
exchanged information and that we were all on the right path
to make sure we had successful outcomes.”
“We’re supporting different causes, but the overall goal
is social change and kind of the common good, and I think
everybody walked away from that meeting with that
understanding,” says Tyler Anson, executive director of
Everyday Warrior, which empowers those diagnosed with
or undergoing treatment for cancer. Also present were
groups like kettlebells4kids (aiding homeless children),
I Am Adaptive (changing the view on what “disabled” and
“handicapped” look like) and military-related charities The
31Heroes Project and the Resiliency Project.
‘”
‡‹ˆ‡”
‡‹• ƒ† Š‡” ϐŽ‡†‰Ž‹‰ ˆ‘—†ƒ–‹‘ǡ Ž‡ƒ• Adaptive was founded by partners Ellyse (who suffers from
for a Cure, it was also an opportunity to learn. She had already
emailed Hanson for help building her charity when she
38 THE BOX JANUARY/FEBRUARY 2016
Cleans for a Cureҋs Jennifer
and Matthew Jenkins
.HWWOHEHOOVNLGVҋ
Amie Owens
ˆ‘—†‘—–ƒ„‘—––Š‡•—‹–ƒ†ϐŽ‡™ˆ”‘‘”–Šƒ”‘Ž‹ƒ–‘
be part of it. “It was perfect timing,” Jenkins says. “I actually
reached out to Zionna because I wanted to know how
she’s growing.”
At least 24 charities have grown out of CrossFit, but
Barbells for Boobs has become the gold standard. Working
to provide breast cancer screenings, particularly for men
and women 40 and younger, Hanson and company raised
$2.6 million in 2014 alone; the charity has raised more than
$7.2 million since its launch in 2009. To date, the group has
provided 30,194 procedures, detected 199 cases of breast
cancer and, in all, served 16,442 people.
“With Barbells for Boobs, what I’ve learned is we’re not just Photos by Lina Purcell •%RWWRP5LJKW3KRWRE\&ROHWWH2·1HLOO
paying for services and getting people access to services,”
Hanson says. “We’re actually changing the mindset of what
breast cancer is under [age] 40.”
It’s a mission that Hanson takes very personally. Hanson
founded Barbells for Boobs when her close friend Cecy
‘”ƒŽ‡•™ƒ•†‡‹‡†ƒ•…”‡‡‹‰†‡•’‹–‡ϐ‹†‹‰‹””‡‰—Žƒ”‹–‹‡•
‹Š‡”„”‡ƒ•–ǡ‘Ž›–‘’‡”•‹•–ƒ†ϐ‹ƒŽŽ›†‹•…‘˜‡”•Š‡Šƒ†•–ƒ‰‡
0 breast cancer. That strong sense of personal investment
is a thread shared by many CrossFit-related charities. Ogar
Strong grew out of the community’s desire to help support
Kevin Ogar’s recovery in the aftermath of the catastrophic
spinal injury he suffered at the 2014 OC Throwdown. I Am
lactic acidosis, a metabolic condition that can cause her
body to attack itself when she exercises) and Marilyn Zosia
THEBOXMAG.COM
 Kevin Ogar

The Gathering of the Kettlebells4kidsҋ$PLH2ZHQVZLWK1R

Charitable Minds fundraiser Shiloh Ellis (red shirt)

(a survivor of a traumatic brain injury in 2005). They’ve Ȅ ƒ† •—„•‡“—‡– —„‡” ‘ˆ ’‡‘’Ž‡ ƒ––‡†‹‰ –Š‡ Ȅ
ƒ†ƒ’–‡† ƒ† Šƒ˜‡ ƒ†‡ ‹– –Š‡‹” ™‘” –‘ ϐ‹† ™ƒ›• –‘ Š‡Ž’ Šƒ• „‡‡ ƒ–…Š‡† „› ƒ •‹‹Žƒ” •’‹‡ ‹ —„‡” ƒ† –›’‡
–Š‡ ƒˆϐŽ‹…–‡† †‡ƒŽ ™‹–Š …‘†‹–‹‘• Ž‹‡ ƒ’—–ƒ–‹‘• ƒ† ‘ˆ …Šƒ”‹–ƒ„Ž‡ ˆ—†• ƒ† ‡˜‡–•Ǥ † –Š‡ ϐ‹ƒ…‹ƒŽ †”ƒ™ …ƒ
…‡”‡„”ƒŽ’ƒŽ•›Ǥ „‡ Š—‰‡Ǥ  ʹͲͳͶǡ –Š‡ ”ƒ˜‹• ƒ‹‘ ‘—†ƒ–‹‘ǡ ƒ ‰”‘—’
Ž‡ƒ•ˆ‘”ƒ—”‡‹•‘†‹ˆˆ‡”‡–Ǥ
‡‹ˆ‡”
‡‹•ǯŠ—•„ƒ† –Šƒ–ƒ‹†•˜‡–‡”ƒ•ƒ†ˆƒ‹Ž‹‡•‘ˆˆƒŽŽ‡Š‡”‘‡•ǡ†”‡™̈́ʹǤ͵ͻ
Matthew is a diabetic, and so too is the father of the owner of ‹ŽŽ‹‘ǡ ƒ† Š‘‡‹š —Ž–‹•’‘”–ǡ ƒ •‘„‡” ƒ…–‹˜‡ …‘—‹–›
”‘•• ‹–‡”‡”•˜‹ŽŽ‡‹‘”–Šƒ”‘Ž‹ƒǡ–Š‡„‘š–Š‡
‡‹• –Šƒ–™‘”•™‹–Š–Š‘•‡”‡…‘˜‡”‹‰ˆ”‘•—„•–ƒ…‡‘”ƒŽ…‘Š‘Ž
attend. But they were motivated to activism when they ƒ††‹…–‹‘ǡ ”ƒ…‡† —’ ̈́ͳǤͶ ‹ŽŽ‹‘Ǥ †† –‘ –Š‘•‡ ϐ‹‰—”‡• –Š‡
…ƒ‡ ƒ…”‘•• –Š‡ •–‘”› ‘ˆ ›…‹‡ ‡””›ǡ ƒ ͷǦ›‡ƒ”Ǧ‘Ž† ™Š‘•‡ ‡ˆˆ‘”–• ‘ˆ ƒ”„‡ŽŽ• ˆ‘” ‘‘„•ǡ –Š‡
Ž‡ ‘Š‡”–› ‡‘”‹ƒŽ
›’‡ͳ†‹ƒ„‡–‡•™‡–—†‹ƒ‰‘•‡†ƒ†—Ž–‹ƒ–‡Ž›…ƒ—•‡†–™‘ ‘—†ƒ–‹‘ ȋ•—’’‘”– ˆ‘” •’‡…‹ƒŽǦ‘’• ’‡”•‘‡Ž ‹ ‡‘”›
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Ǯ‡›ǡ™‡•Š‘—Ž†Š‡Ž’–Š‹•Ž‹––Ž‡‰‹”Žǡǯdz
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ƒ†‹‘˜‡„‡”Ȅ‹ƒ„‡–‡•™ƒ”‡‡••‘–ŠȄŽ‡ƒ•ˆ‘”
ƒ—”‡ƒ•‡†ƒ–ŠŽ‡–‡•–‘—•‡–Š‡Šƒ•Š–ƒ‰͓‡ƒ†Ž‹ˆ–•Ͷ‹ƒ„‡–‡•
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ƒ† –‡˜‡ǯ• Ž—„ ȋ„”‹‰• ϐ‹–‡•• –‘ ‹‡”Ǧ…‹–› ›‘—–ŠȌǤ Ž•‘ǡ
‘”‡–Šƒ̈́ͷǤͶ‹ŽŽ‹‘™ƒ•‰‡‡”ƒ–‡†‹ƒ•‹‰Ž‡›‡ƒ”„›ƒ
‡”‡Šƒ†ˆ—Ž‘ˆ…ƒ—•‡•™‹–Š–‹‡•–‘”‘•• ‹–Ǥ
There seems to be something inherent to CrossFit that
„”‡‡†• –Š‹• †‡•‹”‡ –‘ Š‡Ž’Ǥ DzŠƒ– ˆ‡‡Ž‹‰ Ž‹‡ ™Š‡ ›‘—ǯ”‡
›‘— ‘ Ȅ –Šƒ– ˆ‡‡Ž‹‰ –”ƒ•…‡†• –Šƒ– ‡˜‹”‘‡–ǡdz •ƒ›•
˜‡”›†ƒ› ƒ””‹‘”ǯ• ›Ž‡” •‘Ǥ DzŠ‘•‡ ’‡‘’Ž‡ ƒ”‡ Ž‹‡
–Šƒ– ‹ ”‡ƒŽ Ž‹ˆ‡ǡ ˆ‘” –Š‡ ‘•– ’ƒ”–ǡ ƒ† –Š‡› ™ƒ– –‘ Š‡Ž’
’‡‘’Ž‡ ƒ† –Š‡› ™ƒ– –‘ …Š‡‡” ’‡‘’Ž‡ ‘Ǥ † –Š‡› Šƒ˜‡
ƒ „‹‰ ƒ—†‹‡…‡ǡ ‡•’‡…‹ƒŽŽ› ‘™ ™‹–Š ‘˜‡” ͳʹǡͲͲͲ ”‘•• ‹–
ƒˆϐ‹Ž‹ƒ–‡•™‘”Ž†™‹†‡Ǥdz
ƒ”Ǥ ƒŽŽ‡† ”‘•• ‹– ˆ‘” ‘’‡ǡ ‹– Šƒ• ‰‡‡”ƒ–‡† ‘”‡ –Šƒ
̈́͵͵ͲǡͲͲͲ ‹ ˆ—†• ˆ‘” ‘’‡ ˆ‘” —”‡• ȋϐ‹‰Š–‹‰ …Š‹Ž†”‡ǯ•
JANUARY/FEBRUARY 2016 THE BOX 39
cancer and other illnesses), Hope for Float (quest to
stop infant drowning), Hope for Brains (educational
opportunities for the needy) and Hope for Kenya (helping to
provide foundations for a less fragile life through schools and
water cisterns).
A reported $20,000 of those funds came from Dan Bailey,
who in November 2015 posted on Twitter an image of himself
sitting in a classroom in Kenya surrounded by students. The
ϐ‹˜‡Ǧ–‹‡”‘•• ‹–
ƒ‡•…‘’‡–‹–‘”ǯ•†‘ƒ–‹‘Š‡Ž’‡†–Š‡
˜‹ŽŽƒ‰‡ ‘ˆ ™ƒŒƒƒ ”‡’Žƒ…‡ ƒ —†Ǧƒ†Ǧ•–”ƒ™ •–”—…–—”‡
™‹–Šƒ–™‘Ǧ”‘‘•…Š‘‘ŽŠ‘—•‡…‘–ƒ‹‹‰͸Ͳ†‡••Ǥ
–ǯ•”‘•• ‹–ǯ•ƒ„‹Ž‹–›–‘›‹‡Ž†”‡•—Ž–•–Šƒ–‹•’‹”‡†ƒ”„‡ŽŽ•
ˆ‘”‘‘„•ǯ‹‘ƒƒ•‘ǤDzŠ‡ϐ‹”•–†‹†›‡˜‡–ǡ™ƒ•
‹† ‘ˆ •…ƒ”‡† –‘ ‰‹˜‡ –‘ …Šƒ”‹–› „‡…ƒ—•‡  ˆ‡Ž– Ž‹‡ ‹– ™ƒ•
‰‘‹‰–‘‰‘‹–‘ƒ„Žƒ…Š‘Ž‡ǡdz•Š‡”‡‡„‡”•ǤDz‘™ƒ•Ž‹‡ǡ
Ǯ‘™ …ƒ  ƒ‡ ƒ „‹‰‰‡” ‹’ƒ…– ‹ •‘‡–Š‹‰ ǯ ”‡ƒŽŽ›
’ƒ••‹‘ƒ–‡ƒ„‘—–‹ƒ™ƒ›–Šƒ–™‘—Ž†ƒ‡•‡•‡–‘‡ƒ†
›’‡‡”•ǫǯdz‘–ŠŠ‘™–Š‡ˆ—†•™‡”‡”ƒ‹•‡†ƒ†™Š‡”‡–Š‡›
were going had to be clearly established.
Š‡”‘•• ‹–•‡•‡‘ˆ…‘—‹–›’‡”˜ƒ†‡•–Š‡…Šƒ”‹–ƒ„Ž‡
space, too. All these groups are competing for the same thing
Ȅ †‘ƒ–‹‘• ƒ† ƒ––‡–‹‘ Ȅ „—– ƒ•‘ †‘‡•ǯ– ™‘””›
ƒ„‘—–•–‡’’‹‰‘‡ƒ…Š‘–Š‡”ǯ•–‘‡•‘”ϐ‹‰Š–‹‰ˆ‘”–Š‡•ƒ‡
•’ƒ…‡ǤDz™ƒ–—•–‘„‡ƒ•‡ˆˆ‡…–‹˜‡ƒ†‡ˆϐ‹…‹‡–ƒ•’‘••‹„Ž‡ǡdz
•Š‡•ƒ›•ǤDzˆŠƒ˜‡‘™Ž‡†‰‡–Šƒ–…ƒŠ‡Ž’›‘—‘”›‘—Šƒ˜‡
‘™Ž‡†‰‡–Šƒ–…ƒŠ‡Ž’‡ǡ™‡…ƒ‘Ž›„‡„‡––‡”–‘‰‡–Š‡”
ƒ† ‘– †‹˜‹†‡†Ǥdz Š‡ ƒ––”‹„—–‡• –Šƒ– •‡•‡ ‘ˆ ‹…Ž—•‹‘ –‘
”‘•• ‹– ˆ‘—†‡”
”‡‰
Žƒ••ƒǯ• ‡šƒ’Ž‡Ǥ ”‘•• ‹– 
†‘‡•ǯ–‡ˆ‘”…‡ƒ›”‡•–”‹…–‹‘•‘ƒˆϐ‹Ž‹ƒ–‡•ǡƒ†ƒ•‘ Barbell for Boobsҋ3LQN%UD7RXU
believes the same rules should apply to the number of causes VWRSVDW&URVV)LW
–Šƒ– …‘‡ ‘—– ‘ˆ –Š‡ …‘—‹–›Ǥ Dz• Š—ƒ „‡‹‰•ǡ ™‡ǯ”‡
•–”‘‰‡”‹ˆ–Š‡”‡ƒ”‡‘”‡”‘•• ‹–•–ŠƒʹͶ‘—” ‹–‡••‡•ǡ
”‹‰Š–ǫ  ‘™ –Šƒ– ™‡ǯ”‡ •–”‘‰‡” ‹ …Šƒ”‹–› ™‘” ™‹–Š
‘”‡ ’‡‘’Ž‡ –Šƒ– †‘ ”‘•• ‹– ƒ† —†‡”•–ƒ† –Š‡ ˜ƒŽ—‡ ‘ˆ
Š—ƒ‹–›„‡Š‹†™Šƒ–™‡ǯ”‡†‘‹‰ǡdz•Š‡•ƒ›•Ǥ
Šƒ–ǯ• ƒŽ•‘ ™Š› ƒ•‘ –‘‘
‡‹•ǯ …ƒŽŽ ‡ƒ”Ž› Žƒ•– ›‡ƒ”Ǥ
 ƒ††‹–‹‘ –‘ ƒ‹‰ ƒ”„‡ŽŽ• ˆ‘” ‘‘„• –Š‡ …‘—‹–›ǯ•
most lucrative foundation, Hanson is invested in fostering
–Š‘•‡ˆ‘ŽŽ‘™‹‰‹Š‡”ˆ‘‘–•–‡’•ǤDz™ƒ––‘ƒ‡•—”‡ȏ‘–Š‡”
…Šƒ”‹–‹‡•Ȑ ƒ”‡ •—……‡••ˆ—Ž ƒ† –Š‡› ‰”‘™ ƒ† ƒ‡ •—”‡
–Š‡›ǯ”‡…Šƒ‰‹‰…Š‹Ž†”‡ǯ•…ƒ…‡”ǡ–Š‡›ǯ”‡…Šƒ‰‹‰Š‘™™‡
–”‡ƒ–‘—”˜‡–•ǡdzƒ•‘•ƒ›•ǤDz‘‹ˆƒ”„‡ŽŽ•ˆ‘”‘‘„•ǯŽ‡‰ƒ…›
…ƒ–‘—…Š‘–Š‡”…ƒ—•‡•ǡ–Š‡‹–ǯ•ƒ•—……‡••ˆ‘”—•Ǥdz
In the millions they raise and the lives they touch, countless

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40 THE BOX JANUARY/FEBRUARY 2016 THEBOXMAG.COM

JUST CAUSES
More than two-dozen charitable causes have been born out of CrossFit or
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funds raised:
Barbells for Boobs: $7.2 million
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Phoenix Multisport: $7 million-plus

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Travis Manion Foundation: $6.8 million

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of fallen soldiers.

The 31Heroes Project: $1.5 million

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Ogar Strong: $400,000-plus

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Turning
T I
NEGA Into V E S
POSI T I V E S
ECCENTRIC TR
AININ
in CrossFit work
o
G
u
is
ts . A
n o
n
t
d
o
y
ft
e
e n emphasized
t it’s integral to
to their utmost.
s th at p e rfo rm
cle
producing mus IER
Y BY IAN SPAN
OTOGRAPH
AW, CF-L1 ƒ PH
BO B LE FAVI , PH.D., CSCS, US
BY
Athlete: Allison Hagendorf
What goes through your head while you
wait for your coach to say, “3-2-1-Go!”?
Š‡ –Š‘•‡ „—––‡”ϐŽ‹‡• ”‡ƒ…Š —’ ‹–‘
your throat, what’s your focus? Our
guess is that you’re concentrating not
just on the required movements but on
performing them as fast as you possi-
bly can.
Let’s face it, all things being equal,
speed wins. Whether the WOD is an
AMRAP (as many rounds/reps as pos-
sible in a certain time period), an RFT
(rounds for time) or even an EMOM
(every minute on the minute), speed of
‘˜‡‡–‡ƒ•‡ˆϐ‹…‹‡…›ǡŽ‡••™‘”ǡ
more rest and, ultimately, success.
To be fast, CrossFitters learn and
adapt. And the primary way we learn
to increase speed of movement and
‡ˆϐ‹…‹‡…› ‹• –‘ ”‡†—…‡ —‡…‡••ƒ”›
movements, thereby conserving en-
ergy. What are unnecessary move-
ments? They are the lowering/nega-
tive phases of the movements, which
at the level of the muscle are called
“eccentric” actions. And therein lies a
potential problem.
TYPES OF MUSCLE
CONTRACTIONS
Biologically, a muscle contraction is
simply “an attempt to shorten” a mus-
cle, which causes movement at a joint
because the shortening muscle pulls on
bones. Too often, athletes and coaches
assume that a contraction necessar-
ily entails a shortening of the muscle.
It does not. Recall that there are three
general types of muscle contractions:
k A concentric contraction occurs when
the active muscle produces a force
greater than the resistance it is oppos-
ing. In that case, the “attempt” is suc-
cessful; the muscle is capable of over-
coming the resistance, so it shortens
and creates movement at the joint.
k An eccentric contraction is one in
which the active muscle does not pro-
†—…‡ •—ˆϐ‹…‹‡– ˆ‘”…‡ –‘ ‘˜‡”…‘‡ –Š‡
resistance. Therefore, the attempt to
shorten is unsuccessful, and the muscle
lengthens against the resistance.
44 THE BOX JANUARY/FEBRUARY 2016
k An isometric contraction is one in
which the amount of force produced by
the muscle equals the resistance, so no
movement occurs. Think of your hands
ƒ‰ƒ‹•––Š‡ϐŽ‘‘”‹ƒ’Žƒ‘”›‘—”†‡Ž-
toids holding a bar in overhead lunges.
It’s also important to understand
that we can’t look at joint movements
–‘†‡ϐ‹‡™Šƒ–‹•Šƒ’’‡‹‰ƒ––Š‡Ž‡˜‡Ž
of the muscle; contractions and joint
movements are two different things
altogether. For example, if you look at
a standard biceps curl, you would be
correct to say that in a successful lift,
the biceps are contracting concentri-
cally. In that case, the triceps are allow-
ing the movement by relaxing. How-
ever, if I add 100 pounds to your curl
at the top of the movement and you
can’t hold it, you’ll begin to lower the
„ƒ”‡˜‡–Š‘—‰Š›‘—ǯ”‡ϐ‹‰Š–‹‰™‹–ŠƒŽŽ
your might to curl it back up. Your bi-
ceps are contracting eccentrically, but
— and this is important — your triceps
are not contracting concentrically, even
though the joint action is elbow exten-
sion (which is normally caused by con-
centric triceps contraction).
Further, when it comes to eccentric
actions, keep in mind that you can inten-
tionally create an eccentric contraction.
For instance, in a front squat, you can
and often do purposefully control your
descent. As you descend, your quadri-
ceps contract eccentrically against the
resistance. In a submaximal front squat,
your quadriceps can overcome the re-
•‹•–ƒ…‡ ȋ–Š‡› Šƒ˜‡ •—ˆϐ‹…‹‡– ˆ‘”…‡ –‘
cause a concentric contraction, which
they will perform on the way up), but
you consciously control the descent by
applying only the right amount of quad-
riceps force in order to descend at the
appropriate speed.
THE IMPORTANCE
OF ECCENTRIC
CONTRACTIONS
And again, speed is what’s at issue
here. Often, in a WOD, we focus on
speed, which means we perform ex-
plosive concentric contractions while
minimizing time in the lengthening/
negative phase. Eccentric work gets cut
out of the mix.
For instance, in “Randy” (75 snatches
for time), do you consciously lower the
bar with the same effort and control
with which you pulled it overhead?
No. In “Grace” (30 clean-and-jerks for
time), do you bring the bar back down
to the rack position and then descend
as you ascended? No. You descend as
fast as you can, often coming close to
simply dropping the bar. Controlling
the negative portion of the lift would
take more time and energy.
The problem is, eccentric adapta-
tions are required for muscles to de-
velop fully and comprehensively. In
fact, eccentric training is so important
to athletic performance that there are
now companies designing what are
called “accentuated-eccentric load”
machines. This equipment increases
the weight when an athlete gets to the
eccentric portion of the movement.
Here are some reasons we need ec-
CROSSFITTERS
INCREASE SPEED
AND EFFICIENCY
BY REDUCING
UNNECESSARY
MOVEMENTS.
BUT ECCENTRIC
ADAPTATIONS ARE
REQUIRED FOR MUSCLES
TO DEVELOP FULLY.
THEBOXMAG.COM
 1 2 3

Front Squat
This is a great exercise to work
eccentrically because it trans-
lates strength gained to so many
other CrossFit movements —
cleans, thrusters, wall balls and
box jumps, just to name a few.
While partner-assisted and ac-
centuated-eccentric training work
well with front squats, we sug-
gest adding eccentric-only work
to your front-squat regimen.
After warming up, increase to
a load that is at least 115 per-
cent of your front-squat maxi-
mum. Most experienced lifters
who focus on eccentric training
would not hesitate to go to 140
percent of maximum, but do not
start there.
Position yourself under the
bar situated in a rack. Grasp
the bar in a front-rack posi-
tion. The step back is critical
because for very brief periods
GXULQJWKHZDON\RX·UHRQRQH
leg. In fact, the walk away from
the rack may be the most dif-
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some. Try to keep the walk to
one step with each leg.
Descend slowly and under
control, inhaling on the way
down. Focus on your quadri-
ceps taking the load, always
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and torso upright. When you get
to your bottom position, dump
the bar quickly in front of you. 4

5 6
 1 2 3

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4
centric work to be fully prepared func-
tional athletes. 1 2

Strength Gains
You’re stronger in the eccentric part
of any lift. In fact, studies show that
you’re roughly 1.5 to 1.75 times stron-
ger in the eccentric portion of a lift
than the concentric portion. Avoiding
the eccentric portion of the lift means
missing out on strength adaptations
our bodies would make by encounter-
ing loads we’re capable of resisting in
the negative phase but which we can’t
overcome in the positive phase.

Muscle Size
Eccentric training creates greater in-
tramuscular friction between muscle
‹…”‘ϐ‹Žƒ‡–• ȋƒ…–‹ ƒ† ›‘•‹ȌǤ 3
This friction brings about damage and
subsequent repair, and that repair
means growth in muscle size.

Tendon Strength
Strength in connective tissue is en-
hanced by eccentric actions much
more than by concentric or isometric
work. Stronger connective tissue re-
duces risk of injury and assists in sta-
bilizing joints.

Range of Motion
Eccentric loading with heavy weight
Šƒ• „‡‡ •Š‘™ –‘ ‹’”‘˜‡ ϐŽ‡š‹„‹Ž-
ity. The intramuscular friction from the
negative movement promotes not only
greater muscle size but also increased
—•…Ž‡ϐ‹„‡”Ž‡‰–Šǡƒ†Ž‘‰‡”—•…Ž‡•
can move through a greater range of
motion. One study, published in 2004
in the Journal of Athletic Training, found
that eccentric training can improve joint
mobility by 20 percent or more.

More Power, Earlier (See Page 48 for exercise details.)

Because eccentric work can handle
heavier loads, muscles working eccentri-
…ƒŽŽ›…ƒŽŽ‘‘”‡–›’‡—•…Ž‡ϐ‹„‡”•Ǥ
Š‡•‡ ϐ‹„‡”•ǡ ƒŽ•‘ …ƒŽŽ‡† ˆƒ•–Ǧ–™‹–…Šǡ
produce more force earlier in the move-
‡–Ǥ Š‡ ‘”‡ ›‘— –”ƒ‹ –Š‡•‡ ϐ‹„‡”•ǡ
the more they grow, ultimately allowing
for more power earlier in your lifts.
TRAINING
ECCENTRICALLY
‰‘‘†„‘š‡•—”‡•‹–•ƒ–ŠŽ‡–‡•†‘‘–
become WOD-only athletes. One criti-
cism of CrossFit is that it tests strength,
THEBOXMAG.COM
power, endurance and agility without
building them. That’s why athletes re-
ƒŽŽ› ‡‡† –‘ ™‘” ƒ– –Š‡  ȋ‘˜‡-
ment of the day; sometimes also called
Dz•‹ŽŽ™‘”dzȌǤ
The MOD should be where strength
and technique are built. This is also
where eccentric training should be
standardized. Sure, some of the de-
scent on a wall ball during a WOD will
be a ballistic drop, but that should only
be made possible by practicing a good
slow-speed squat that incorporates
controlled eccentric and concentric
contractions. The focus of a MOD ought
to be on building physiological factors
that can be tested in a WOD. Eccentric
or negative training must be a regular
part of that training.
TECHNIQUES
Eccentric-Only
With eccentric-only training, begin the
movement at the point at which the
concentric portion of the prime mov-
‡”•ȋ–Š‡—•…Ž‡•’”‹ƒ”‹Ž›‹˜‘Ž˜‡†‹
JANUARY/FEBRUARY 2016 THE BOX 47
the lift) ends. So, in the case of a shoul-
der press, you start the movement from
the lockout position, get under it and
slowly lower the weight. Remember that
you can lower more weight than you can
raise, so (after a good warm-up), don’t
hesitate to challenge yourself.
Eccentric-only training can be quite
metabolically costly. Prepare to be taxed.
Keep the volume low and focus on two
1 2 3
to three sets of three to four of 110 to
120 percent of your maximum.

Accentuated-Eccentric Training 4
Try this. In a squat, ascend (or execute
the concentric phase) at normal speed
and then descend twice as slow as you
ascended. Concentrate on counting at a
normal pace, being sure to be consistent.
Once you’ve mastered that, try a set
or two at three times as slow on the way
down. The optimal rate is 1:4 (one sec-
ond up, four seconds down). This will
take some real stability and stress your
technique, but in the end, it will im-
prove your mechanics, range of motion
and muscle strength. That increased
strength will translate into power dur- Pull-Up/Ring Dip
ing a WOD. Here, because you are work- Eccentric training for pull-ups
ing with submaximal loads, your vol- and ring dips can be performed
—‡…ƒ„‡ƒ„‹–Š‹‰Š‡”Ǣ–”›ˆ‘—”–‘ϐ‹˜‡ by using the eccentric-only and
sets of six to 10 reps at 70 to 80 percent accentuated-eccentric meth-
ods. Both can be accomplished
of your maximum.
through weighted descents.
There are two general ways to
Partner-Assisted perform weighted descents in
In partner-assisted eccentric train- these exercises.
ing, often referred to in globo gyms as For an athlete who does not
“negatives,” you will use loads above have the strength to perform a
your maximum. Your partner can assist pull-up (strict, kipping or but-
by helping you get positioned under a
weight and slowly giving you more and
more of the load until you have control
of the weight. Immediately, the weight
will drive you into the negative phase.
Fight the weight on the way down, and
WHUÁ\RUULQJGLSZLWKRXWDVVLV-
tance, simply using bodyweight
in a jumping pull-up or ring dip
is a very good method to bring
in eccentric muscle work. To
perform a jumping eccentric
pull-up or ring dip, jump high
be careful to not descend too quickly be- HQRXJKVRDLQDSXOOXS\RXU
cause that may predispose injury. chin clears the top of the bar,
Communication with your partner
here is critical. You should be prepared
mentally and physically for what will be
a very high workload; it is quite taxing to
drive with all your might against a load
that’s moving in another direction. Be
sure to maintain good mechanical posi-
tion throughout. T
Bob LeFavi is a professor of sports medi-
RUELQDULQJGLS\RXDFKLHYH
the top lockout position. At
that point, your task is to lower
yourself as slowly as possible.
For an athlete who can per-
form pull-ups or ring dips, us-
ing weights from the top/lock-
out position is the best way to
add eccentric training to these
movements. We do not recommend jumping with weights.
7KHDGGLWLRQDOZHLJKWFDQFRPHE\ZD\RIDORDGHGÁDNMDFNHWDZHLJKWHG
cine at Armstrong State University in
Georgia and co-owner of CrossFit Ground-
Speed. He also competed in the 2013 Ree-
bok CrossFit Games, Masters division.
48 THE BOX JANUARY/FEBRUARY 2016
KLSKDUQHVVZKLFKORDGVZHLJKWIURPDFKDLQWKDWGDQJOHVEHWZHHQWKHOHJV
or a dumbbell pinched between bent knees. The key is to start the movement
from the top position and lower yourself as slowly as possible. With each set,
try to slow the descent down to a maximum of four seconds. Be careful to not
drop too quickly into a descent.
THEBOXMAG.COM
 Shoulder Press
Eccentric training for
overhead deltoid work can
be accomplished with all
three methods. To per-
form eccentric-only and/
or accentuated-eccentric
shoulder presses, use a
rack with a loaded bar set
2 inches lower than your
standing lockout posi-
1 2 3 tion. Keeping a tight torso
and elbows locked, step
under the bar and care-
fully stand with it in an
overhead position. Lower
WKHEDUÀJKWLQJLWRQWKH
way down. You can use
lower pins to rack the bar
or dump it. In the next
rep, descend even more
slowly, again working to a
four-second descent.
To do partner-assisted
negatives, use the same
racking technique, but
following a slow descent,
your partner helps you
raise the bar back up by
providing force to the bar.
Having your partner assist
by pressing on your el-
bows is a commonly used
4 5 technique, but that position
LVOHVVVDIH,W·VDOVRLPSRU-
tant that your partner be
positioned directly behind
you and that he or she is
strong enough to maintain
force on the bar to the top
RIWKHPRYHPHQW,IWKDW·V
not the case, perform
presses from a seated po-
sition in the rack. Be care-
ful to gauge the load so
WKDWLW·VSRVVLEOHIRU\RXU
partner to provide enough
assistance to safely raise
the weight.

7a

7b

6
T
here are a few Paleo experts who will always have our eye (and taste buds). And
there are a few “mainstream” cooking resources that will, too. One of the latter is
America’s Test Kitchen, a real test kitchen whose dozens of cooks produce amazing
recipes via a regimen of assiduous testing. Each recipe gets tested repeatedly — as
many as 70 times — until all the variables (ingredients, technique, cook time and
temperature, etc.) are nailed down.
So it was with no lack of excitement that we accepted an offer to check out the
Test Kitchen’s latest offering: Paleo Perfected: A Revolution in Eating Well With 150
Kitchen-Tested Recipes (America’s Test Kitchen, 2015). Not just a cookbook, the
volume includes a sizable resource section that features solid advice on which spiral
•Ž‹…‡”™‘”•„‡•–ƒ†Š‘™–‘„ƒ‡™‹–ŠƒŽ‡‘Ǧˆ”‹‡†Ž›ϐŽ‘—”•ǡƒŽ‘‰™‹–Šƒ—„‡” Excerpted from PALEO PERFECT-
‘ˆ”‡…‹’‡•ˆ‘”ƒŽ‡‘Ǧ‹ϐ‹‡†„ƒ•‹…•Ž‹‡„‡‡ˆ„”‘–Šǡ‰Š‡‡ǡ…ƒ•Š‡™—–…Š‡‡•‡ǡƒ†‡˜‡ ED: A REVOLUTION IN EATING
WELL WITH 150 KITCHEN-
Paleo-friendly mayo and ketchup. The three recipes excerpted here translate truly TESTED RECIPES © 2015. Repro-
non-Paleo meals into beautifully compliant dishes. duced by permission of America’s
Test Kitchen. All rights reserved.
 MAKES

12
M UF FINS

BLUEBERRY MUFFINS INGREDIENTS

• ¼ cup sliced almonds,
toasted
• 2 tablespoons coconut
sugar, plus 2ç3 cup
(31ç3 ounces)
DIRECTIONS • 1 tablespoon lemon zest
1. Adjust oven rack to middle position and heat oven to 325 plus 1 tablespoon juice
†‡‰”‡‡•Ǥ
”‡ƒ•‡ ͳʹǦ…—’ —ˆϐ‹ –‹Ǥ ‘„‹‡ ƒŽ‘†•ǡ ʹ • 1 cup (4 ounces) arrowroot
–ƒ„Ž‡•’‘‘••—‰ƒ”ƒ†Ž‡‘œ‡•–‹„‘™ŽǢ•‡–ƒ•‹†‡Ǥ ñRXU
• 3 large eggs
• ½ cup water
ʹǤ•‹‰•–ƒ†‹š‡”ϐ‹––‡†™‹–Š™Š‹•ǡ™Š‹’ƒ””‘™”‘‘–ϐŽ‘—”ǡ • 3 tablespoons coconut oil,
‡‰‰•ǡ ™ƒ–‡”ǡ ‡Ž–‡† …‘…‘—– ‘‹Žǡ ˜ƒ‹ŽŽƒǡ •ƒŽ–ǡ ”‡ƒ‹‹‰ ᪟ melted and cooled
cup sugar and lemon juice together on medium speed until • 1 tablespoon vanilla extract
–Š‘”‘—‰ŠŽ› …‘„‹‡†ǡ ƒ„‘—– ͳ ‹—–‡Ǥ ‡– ‹š–—”‡ ”‡•– ‹
‹š‡”„‘™Žˆ‘”͵Ͳ‹—–‡•Ǥ
• 1 teaspoon kosher salt
• 3 cups (9 ounces)
DOPRQGñRXU
• 3 tablespoons coconut
ñRXU
• 1½ teaspoons baking
soda
• ¼ teaspoon cream
of tartar
• ̏WHDVSRRQJURXQG
nutmeg
• 7½ ounces (1½ cups)
fresh or thawed frozen
blueberries

͵ǤŠ‹•ƒŽ‘†ϐŽ‘—”ǡ…‘…‘—–ϐŽ‘—”ǡ„ƒ‹‰•‘†ƒǡ…”‡ƒ‘ˆ
–ƒ”–ƒ” ƒ† —–‡‰ –‘‰‡–Š‡”‹ „‘™ŽǤ ‹–Š ‹š‡”•‡– –‘Ž‘™ ͷǤ‡–—ˆϐ‹•…‘‘Ž‹—ˆϐ‹–‹ˆ‘”ͳͲ‹—–‡•ǡ–Š‡–”ƒ•ˆ‡”
•’‡‡†ǡƒ††ϐŽ‘—”‹š–—”‡ƒ†‹š—–‹Ž‹…‘”’‘”ƒ–‡†ǡƒ„‘—– –‘ ™‹”‡ ”ƒ… ƒ† Ž‡– …‘‘Ž ˆ‘” ͳͷ ‹—–‡• „‡ˆ‘”‡ •‡”˜‹‰Ǥ
͵Ͳ •‡…‘†•Ǥ …”‡ƒ•‡ •’‡‡† –‘ Š‹‰Š ƒ† ™Š‹’ „ƒ––‡” —–‹Ž
Ž‹‰Š–ƒ†ϐŽ—ˆˆ›ǡƒ„‘—–ͳ‹—–‡ǡ•…”ƒ’‹‰†‘™•‹†‡•‘ˆ„‘™Ž
ƒ•‡‡†‡†Ǥ•‹‰”—„„‡”•’ƒ–—Žƒǡˆ‘Ž†‹„Ž—‡„‡””‹‡•Ǥ
ͶǤ ‹˜‹†‡ „ƒ––‡” ‡˜‡Ž› ƒ‘‰ ’”‡’ƒ”‡† —ˆϐ‹ …—’• ȋ…—’•
™‹ŽŽ„‡ϐ‹ŽŽ‡†–‘–‘’Ȍƒ†•’”‹Ž‡™‹–ŠƒŽ‘†‹š–—”‡Ǥƒ‡
—–‹Ž —ˆϐ‹• ƒ”‡ ‰‘Ž†‡ „”‘™ ƒ† –‘‘–Š’‹… ‹•‡”–‡† ‹
…‡–‡” …‘‡• ‘—– …Ž‡ƒǡ ƒ„‘—– ʹͷ ‹—–‡•ǡ ”‘–ƒ–‹‰ —ˆϐ‹
–‹ŠƒŽˆ™ƒ›–Š”‘—‰Š„ƒ‹‰Ǥ
THEBOXMAG.COM
ȋ—ˆϐ‹• ƒ”‡ „‡•– ‡ƒ–‡ ™ƒ” ‘ †ƒ› –Š‡› ƒ”‡ ƒ†‡ǡ „—–
–Š‡› …ƒ „‡ …‘‘Ž‡† ƒ† ‹‡†‹ƒ–‡Ž› –”ƒ•ˆ‡””‡† –‘ œ‹’’‡”Ǧ
Ž‘…„ƒ‰ƒ†•–‘”‡†ƒ–”‘‘–‡’‡”ƒ–—”‡ˆ‘”—’–‘ͳ†ƒ›Ǥ‘
•‡”˜‡ǡ™ƒ”‹͵ͲͲǦ†‡‰”‡‡‘˜‡ˆ‘”ͳͲ‹—–‡•Ǥ—ˆϐ‹•…ƒ
ƒŽ•‘ „‡ ™”ƒ’’‡† ‹†‹˜‹†—ƒŽŽ› ‹ ’Žƒ•–‹… ™”ƒ’ǡ –”ƒsferred
–‘ œ‹’’‡”ǦŽ‘… „ƒ‰ ƒ† ˆ”‘œ‡ ˆ‘” —’ –‘ ͵ ™‡‡•Ǥ ‘ •‡”˜‡ǡ
”‡‘˜‡’Žƒ•–‹…ƒ†‹…”‘™ƒ˜‡—ˆϐ‹ˆ‘”ʹͲ–‘͵Ͳ•‡…‘†•ǡ
–Š‡™ƒ”‹͵ͷͲǦ†‡‰”‡‡‘˜‡ˆ‘”ͳͲ‹—–‡•ǤȌ
JANUARY/FEBRUARY 2016 THE BOX 51
 S
M AK E

4
NEW ENGLAND FISH CHOWDER SERVIN

DIRECTIONS INGREDIENTS
• 4 slices bacon, chopped peeled and cut into
GS
1. Cook bacon in Dutch oven over medium heat until crisp,
5 to 7 minutes. Using slotted spoon, transfer bacon to paper • 1 large onion, chopped ½-inch pieces
towel–lined plate; set aside for serving. • 1 teaspoon minced fresh • kosher salt and pepper
thyme or ¼ teaspoon dried • 1 bay leaf
• 2 8-ounce bottles clam juice • 1½ pounds skinless cod
2. Add onion to fat left in pot and cook over medium heat • 2 cups water ðOOHWVLQFKWKLFNFXW
until softened, about 8 minutes. Stir in thyme and cook until • RXQFHVFDXOLñRZHUñRUHWV into 2-inch pieces
fragrant, about 30 seconds. Stir in clam juice and water, cut into ½-inch pieces • 1 tablespoon minced
scraping up any browned bits, and bring to simmer. Stir in • 1 celery root (14 ounces), fresh parsley
…ƒ—Ž‹ϐŽ‘™‡”ƒ†…‘‘—–‹Ž…ƒ—Ž‹ϐŽ‘™‡”ˆƒŽŽ•ƒ’ƒ”–‡ƒ•‹Ž›™Š‡ • 1 teaspoon lemon juice
poked with fork, about 20 minutes.

͵Ǥ”‘…‡••…ƒ—Ž‹ϐŽ‘™‡”‹š–—”‡‹„Ž‡†‡”—–‹Ž•‘‘–Šǡƒ„‘—–
1 minute; return to now-empty pot and bring to simmer over
medium heat. Stir in celery root, 1 teaspoon salt, ¼ teaspoon
pepper and bay leaf, and cook until celery root is tender, 15
to 20 minutes.
4. Season cod with salt and pepper and nestle into soup.
Reduce heat to medium-low, cover and simmer gently until
…‘†ϐŽƒ‡•ƒ’ƒ”–™Š‡‰‡–Ž›’”‘††‡†™‹–Š’ƒ”‹‰‹ˆ‡ƒ†
registers 140 degrees, 5 to 7 minutes.
5. Off heat, discard bay leaf. Stir in parsley and lemon juice
and season with salt and pepper to taste. Break up any
remaining large pieces of cod. Sprinkle individual portions
with crisp bacon before serving.

52 THE BOX JANUARY/FEBRUARY 2016 THEBOXMAG.COM

 MAKES

4-6
SHEPHERD’S PIE
SER
VINGS

INGREDIENTS
DIRECTIONS • 3 tablespoons ghee • ĔRXQFHGULHGSRUFLQLPXVK
1. Heat 2 tablespoons ghee in large saucepan over medium- • KHDGFDXOLñRZHUę URRPVULQVHGDQGPLQFHG
Ž‘™Š‡ƒ–—–‹Ž•Š‹‡”‹‰Ǥ††…ƒ—Ž‹ϐŽ‘™‡”ƒ†…‘‘ǡ•–‹””‹‰ SRXQGVFRUHGDQGFXWLQWR • JDUOLFFORYHVPLQFHG
ęLQFKSLHFHVFXSV • WHDVSRRQPLQFHGIUHVK
‘……ƒ•‹‘ƒŽŽ›ǡ —–‹Ž •‘ˆ–‡‡† ƒ† „‡‰‹‹‰ –‘ „”‘™ǡ ƒ„‘—–
• NRVKHUVDOWDQGSHSSHU WK\PHRUĔWHDVSRRQGULHG
ͳͲ‹—–‡•Ǥ–‹”‹Φ…—’™ƒ–‡”ƒ†ͳ–‡ƒ•’‘‘•ƒŽ–ǡ…‘˜‡” • ODUJHHJJOLJKWO\EHDWHQ • ĔFXSV3DOHR%HHI%URWK
ƒ†…‘‘—–‹Ž…ƒ—Ž‹ϐŽ‘™‡”ˆƒŽŽ•ƒ’ƒ”–‡ƒ•‹Ž›™Š‡’‘‡†™‹–Š • WDEOHVSRRQVPLQFHGIUHVK 6HHERRNIRUUHFLSHRUXVH
ˆ‘”ǡƒ„‘—–ͳͲ‹—–‡•ǤˆˆŠ‡ƒ–ǡ”‡‘˜‡Ž‹†ƒ†ƒŽŽ‘™•–‡ƒ chives \RXUIDYRULWHVWRUHERXJKW
–‘‡•…ƒ’‡ˆ‘”ʹ‹—–‡•Ǥ • RXQFHVFUHPLQLPXVK YDULHW\
URRPVWULPPHGDQG • FDUURWVSHHOHGDQG
ʹǤ”‘…‡••…ƒ—Ž‹ϐŽ‘™‡”‹ˆ‘‘†’”‘…‡••‘”—–‹Ž•‘‘–Šǡƒ„‘—– chopped chopped
45 seconds. Measure out and reserve ½ cup processed • RQLRQFKRSSHGðQH • ęSRXQGVSHUFHQWOHDQ
• WDEOHVSRRQVWRPDWR JURXQGEHHI
…ƒ—Ž‹ϐŽ‘™‡” ˆ‘” ϐ‹ŽŽ‹‰Ǥ ”ƒ•ˆ‡” ”‡ƒ‹‹‰ …ƒ—Ž‹ϐŽ‘™‡” –‘
paste
large bowl and stir in beaten egg and chives; set aside.

͵Ǥ‡ƒ–”‡ƒ‹‹‰ͳ–ƒ„Ž‡•’‘‘‰Š‡‡‹ͳͲǦ‹…Š„”‘‹Ž‡”Ǧ•ƒˆ‡ •–‹”‹”‡•‡”˜‡†’”‘…‡••‡†…ƒ—Ž‹ϐŽ‘™‡”ǡƒ†•‡ƒ•‘™‹–Š•ƒŽ–

•‹ŽŽ‡– ‘˜‡” ‡†‹— Š‡ƒ– —–‹Ž •Š‹‡”‹‰Ǥ †† …”‡‹‹
—•Š”‘‘•ǡ‘‹‘ǡͳ–‡ƒ•’‘‘•ƒŽ–ƒ†Υ–‡ƒ•’‘‘’‡’’‡”ǡ
ƒ†…‘‘—–‹Ž•‘ˆ–‡‡†ƒ†Ž‹‰Š–Ž›„”‘™‡†ǡͺ–‘ͳͲ‹—–‡•Ǥ
–‹”‹–‘ƒ–‘’ƒ•–‡ǡ’‘”…‹‹—•Š”‘‘•ǡ‰ƒ”Ž‹…ƒ†–Š›‡ǡ
ƒ† …‘‘ —–‹Ž ˆ”ƒ‰”ƒ–ǡ ƒ„‘—– ͳ ‹—–‡Ǥ –‹” ‹ „”‘–Š ƒ†
…ƒ””‘–•ǡ•…”ƒ’‹‰—’ƒ›„”‘™‡†„‹–•Ǥ
ͶǤ ‡†—…‡ Š‡ƒ– –‘ ‡†‹—ǦŽ‘™ǡ ƒ†† ‰”‘—† „‡‡ˆ ‹ ʹǦ‹…Š
…Š—•ƒ†„”‹‰–‘‰‡–Ž‡•‹‡”Ǥ‘˜‡”ƒ†…‘‘—–‹Ž„‡‡ˆ
‹•…‘‘‡†–Š”‘—‰ŠǡͳͲ–‘ͳʹ‹—–‡•ǡ•–‹””‹‰ƒ†„”‡ƒ‹‰—’
‡ƒ–…Š—•™‹–Šʹˆ‘”•ŠƒŽˆ™ƒ›–Š”‘—‰Š…‘‘‹‰ǤˆˆŠ‡ƒ–ǡ
and pepper to taste.
ͷǤ†Œ—•–‘˜‡”ƒ…ͷ‹…Š‡•ˆ”‘„”‘‹Ž‡”‡Ž‡‡–ƒ†Š‡ƒ–
„”‘‹Ž‡”Ǥ ”ƒ•ˆ‡” …ƒ—Ž‹ϐŽ‘™‡”Ȁ…Š‹˜‡ ‹š–—”‡ –‘ ͳǦ‰ƒŽŽ‘
œ‹’’‡”ǦŽ‘…„ƒ‰ƒ†•‹’‘ˆˆͳ…‘”‡”–‘…”‡ƒ–‡ͳǦ‹…Š‘’‡‹‰Ǥ
‹’‡‹š–—”‡‹‡˜‡Žƒ›‡”‘˜‡”ϐ‹ŽŽ‹‰ǡƒ‹‰•—”‡–‘…‘˜‡”
‡–‹”‡•—”ˆƒ…‡Ǥ‘‘–Š‹š–—”‡™‹–Š„ƒ…‘ˆ•’‘‘ǡ–Š‡—•‡
–‹‡• ‘ˆ ˆ‘” –‘ ƒ‡ ”‹†‰‡• ‘˜‡” •—”ˆƒ…‡Ǥ Žƒ…‡ •‹ŽŽ‡– ‘
”‹‡†„ƒ‹‰•Š‡‡–ƒ†„”‘‹Ž—–‹Ž–‘’’‹‰‹•‰‘Ž†‡„”‘™
ƒ†…”—•–›ƒ†ϐ‹ŽŽ‹‰‹•„—„„Ž›ǡͳͲ–‘ͳͷ‹—–‡•Ǥ‡–…‘‘Žˆ‘”
ͳͲ‹—–‡•„‡ˆ‘”‡•‡”˜‹‰ǤT

THEBOXMAG.COM JANUARY/FEBRUARY 2016 THE BOX 53

YOUR QUAD
STRETCH IS
POINTLESS
Why your lack of mobility
may be getting in the way
of new gains.
BY JENESSA CONNOR
 P
hysical therapists and chiropractors have been banging the drum about the impor- MOBILITY DEFINED
tance of mobility work for years, and, to our credit, most CrossFitters are listening. When it comes to mobil-
Walk into any box and you’ll find crates of lacrosse balls and foam rollers, as well ity, misconceptions abound,
and they tend to spring
as pre- and post-WOD athletes engaged in some type of stretching or rolling. / from inaccurate terminol-
For many, the time they spend on mobilization is purely prompted by the pain of ‘‰›Ǥ Ǥ Šƒ–± ‘ϐ‹‡Ž†ǡ †‘…-
muscle tightness and sore joints. And what they’re actually doing — all that stretching tor of physical therapy and
and rolling — is often some haphazard combination of crowdsourced gym “choreog- founder of TheMovement-
Maestro.com, is quick to
raphy” and stretches that date back to high school track practice. / What movement
make this point. “Mobility
specialists like Kelly Starrett, doctor of physical therapy and author of the best-selling ƒ† ϐŽ‡š‹„‹Ž‹–› ƒ”‡ ‘– •›-
mobility bible Becoming a Supple Leopard, want you to know is that mobility work, ‘›•ǡdz •Š‡ ‡š’Žƒ‹•ǡ ƒ†
when done right, is good for a lot more than easing pain. It could even be the key to –Š‡ …‘ϐŽƒ–‹‘ ‘ˆ –Š‡ –™‘
ideas often leads to point-
conquering goals and crushing PRs. “People are leaving performance on the table,”
Ž‡•• ‡š‡”…‹•‡•Ǥ Dz Ž‡š‹„‹Ž‹–›
Starrett says. “What I’m telling you is that you can go faster. You can lift more weight. has this very passive con-
And you can do it all for longer.” notation. Like, ‘Let’s lie on
Photo by Cory Sorensen
 too deep is another com-
“WHAT WE’RE REALLY TALKING
ABOUT WHEN WE DEFINE
MOBILITY IS, DO YOU HAVE
THE REQUISITE BIOMECHANICS
TO GET INTO FULL, NORMAL,
PHYSIOLOGIC POSITIONS?”
the ground and hold my leg
up in the air for two min-
utes and try to get as much
in the hips and ankles. A
simple test like this is easy
to perform independently,
who’s trying to do an over-
head squat and they’re just
struggling to squat down,”
‘‹•–ƒ‡–‘ƒ˜‘‹†Ǥˆ›‘—
‡˜‡” ϐ‹† ›‘—”•‡Žˆ Š‘Ž†‹‰
›‘—” „”‡ƒ–Šǡ ‹– ‡ƒ• –Š‡
movement is too provoca-
tive and your nervous sys-
tem is receiving a “threat
detected” signal.
 …‘’”‡Š‡•‹˜‡ ‘„‹Ž-
ity practice will incorpo-
rate pressure and rolling
to target matted-down tis-
sues, the opening up of re-
stricted joint capsules (aka
“flossing”) and, for lack of
ƒ „‡––‡” ™‘”†ǡ •–”‡–…Š‹‰Ǥ
However, there’s an impor-
–ƒ– †‹•–‹…–‹‘ „‡–™‡‡
effective stretching and
the kind that frustrates
the pros. “You need to acti-
vate the muscle at the end
”ƒ‰‡ǡdz ‘ˆ‹‡Ž† ‡š’Žƒ‹•Ǥ
Dz‘— …ƒ Ž‹‡ ‘ ›‘—” „ƒ…
ƒ† Š‘Ž† —’ ›‘—” Ž‡‰ǡ „—–
you want to make sure that
›‘—ǯ”‡ƒŽ•‘•“—‡‡œ‹‰›‘—”
ϐŽ‡š‹„‹Ž‹–› ƒ•  …ƒ •‘  …ƒ
–‘—…Š›–‘‡•Ǥǯ—––Š‡„‘†›
doesn’t work like that.”
Ž•‘ •—”’”‹•‹‰Ž› ’”‘„-
lematic? “Stretching.” Both
‘ϐ‹‡Ž†ƒ†–ƒ””‡––…”‹‰‡ƒ–
its catchall usage. “Let’s stop
using the word ‘stretching,’”
Starrett says. “Stretching lit-
‡”ƒŽŽ›†‡•…”‹„‡•–Š‡’”‘’‡”-
–‹‡•‘ˆƒ”—„„‡”„ƒ†ǤŠƒ–
™‡ǯ”‡ ”‡ƒŽŽ› –ƒŽ‹‰ ƒ„‘—–
„—– ‘‡Ǧ‘Ǧ‘‡ –‹‡ ™‹–Š ƒ
physical therapist or chiro-
practor will often identify
underlying issues that can
Š‘‡ ƒ ‘„‹Ž‹–› ’”ƒ…–‹…‡Ǥ Dz
lot of times when someone
Šƒ•‘„‹Ž‹–›†‡ϐ‹…‹–•ǡ–Š‡”‡ǯ•
ƒ Š‹‡”ƒ”…Š›ǡdz ‘ϐ‹‡Ž† ‡š-
’Žƒ‹•ǤDz‘—…ƒ„‡Šƒ‡”-
ing away at your hamstrings
ˆ‘”‡˜‡”ǡ „—– –Š‡ ’”‘„Ž‡ ‹•
ƒ…–—ƒŽŽ›•‘‡•–ƒ„‹Ž‹–›‹••—‡
‘ϐ‹‡Ž†‡š’Žƒ‹•ǤDzŠƒ–ǯ•‡-
‡”‰› –Šƒ–ǯ• „‡‹‰ —•‡† Œ—•–
–‘ ϐ‹‰Š– ƒ‰ƒ‹•– –Š‡‹” ‘™
„‘†›Ǥ Š‡ ’‡‘’Ž‡ ‰ƒ‹
‘„‹Ž‹–›ƒ†–Š‡›Šƒ˜‡–Š‹•
freedom of motion and they
can just get into the squat,
they suddenly have this
whole reserve of energy to
direct into performing the
Ž‹ˆ– ƒ• ‘’’‘•‡† –‘ „Ž‡‡†‹‰
energy just trying to get
quad for 10 to 15 seconds
and then contracting your
hamstring so that you’re
getting some nervous sys-
tem activation.” Cofield
says this is like “hitting the
•ƒ˜‡„—––‘Ǥdz
–ƒ””‡–– ƒ† ‘ϐ‹‡Ž† „‘–Š
recommend that for every
training session, athletes
spend 10 to 15 minutes on
‘„‹Ž‹œƒ–‹‘ –Šƒ– …‘‡…–•
™Š‡™‡†‡ϐ‹‡‘„‹Ž‹–›‹•ǡ at your core.” into the position.” –‘ –Š‡‹” ™‘”‘—–Ǥ Dzˆ ›‘—
Do you have the requisite Starrett likens a CrossFit- deadlifted today, let’s go
„‹‘‡…Šƒ‹…• –‘ ‰‡– ‹–‘ YOUR BODY IS A FERRARI ter lacking full range of mo- ‘„‹Ž‹œ‡ –Š‡ †‡ƒ†Ž‹ˆ– ’‘•‹-
full, normal, physiologic po- –…ƒ„‡–‡’–‹‰–‘•Š‘”–- tion to a Ferrari with a stuck –‹‘•ǡdz –ƒ””‡–– •ƒ›•Ǥ Dzˆ ™‡
•‹–‹‘•ǫ•‹ǡ…ƒ›‘—”„‘†› …Šƒ‰‡‘„‹Ž‹œƒ–‹‘ˆ‘”–Š‡ Šƒ† „”ƒ‡ ƒ† ™Š‡‡Ž• ‰‡– ’‡‘’Ž‡ ‹ –Š‡ Šƒ„‹– ‘ˆ
do what it’s supposed to do? same reason car owners pointing in different direc- …‘‡…–‹‰ –Š‡‹” ‘„‹Ž‹–›
Yes or no?” put off regular oil changes. tions. “You’re still a Ferrari, practice to their movement
–ǯ• ƒ “—‡•–‹‘ –Šƒ– •‘‡
athletes may answer for
–Š‡•‡Ž˜‡•Ǥ ‘ϐ‹‡Ž† ƒ†
–ƒ””‡–– ’—„Ž‹•Š ‹•–”—…-
tional materials and videos
that demonstrate move-
‡– „‡…Šƒ”• –Šƒ– …ƒ
aid self-assessment. For
‡šƒ’Ž‡ǡ ‘‡ ‘ˆ –ƒ””‡––ǯ•
tests involves standing with
the knees and feet together
and squatting all the way
†‘™Ǥ  ‹ƒ„‹Ž‹–› –‘ ”‡ƒ…Š
–Š‡ ϐŽ‘‘” ™‹–Š‘—– Ž‹ˆ–‹‰
the heels suggests that you
lack full range of motion
56 THE BOX JANUARY/FEBRUARY 2016
You can get away with it for
a while. You can run like a
duck, rag-doll on the pull-
—’ „ƒ”ǡ —•…Ž‡ –Š”‘—‰Š ƒ
†‘œ‡ ™‘„„Ž› ‘˜‡”Š‡ƒ†
squats and still feel like
you got a great workout
„‡…ƒ—•‡ ›‘— ƒ”‡ǡ ‹†‡‡†ǡ
working hard.
—–ǡ „‡›‘† ”‹•‹‰ ‹-
jury, athletes who consis-
tently “empty the tank”
without full range of mo-
tion are getting in the way
of their own gains. “The
„‡•–‡šƒ’Ž‡‹•–Šƒ–’‡”•‘
„—– ›‘—ǯ”‡ ‰‘‹‰ –‘ „‡ Ž‡••
‡ˆϐ‹…‹‡– ƒ† ›‘—” ™Š‡‡Ž•
ƒ”‡‰‘‹‰–‘„Ž‘™‘—–Ǥdz
CREATING A PRACTICE
So how can CrossFitters
turn half-assed stretching
‹–‘ ‘„‹Ž‹œƒ–‹‘ –Šƒ– ™‹ŽŽ
lead to results? First, you
need to address the whole
„‘†›Ǥ –ƒ””‡–– ƒ‡• –Š‡
point that runners who mo-
„‹Ž‹œ‡ ‘Ž› ˆ”‘ –Š‡ ™ƒ‹•–
down often encounter neck
and shoulder issues that
hinder their training. Going
practice, suddenly those
–Š‹‰• „‡…‘‡ ‹–‡”–™‹‡†ǡ
ƒ• –Š‡› •Š‘—Ž† „‡Ǥdz Š‡ ‹–
comes to putting together
•’‡…‹ϐ‹… ‘„‹Ž‹–› †”‹ŽŽ•ǡ ƒ
coach, physical therapist or
chiropractor can provide
detailed instruction and
guidance, and resources
Ž‹‡–ƒ””‡––ǯ•‘„‹Ž‹–›ǡ
ƒ ‘„‹Ž‹–› ’”‘‰”ƒ‹‰
•—„•…”‹’–‹‘ •‡”˜‹…‡ǡ ƒ†
‘ϐ‹‡Ž†ǯ• ™‡„•‹–‡ ƒ† •‘…‹ƒŽ
platforms are intended to
empower athletes at home
‘”‹–Š‡„‘šǤT
THEBOXMAG.COM
 COMMUNITY SPIRIT
CROSSFIT FACES
Personal expressions of CrossFit
from around the globe.
BY BRITTNEY SALINE, CF-L1

part of his septum (the part of the muscle that divides the
two halves of the heart) to prevent further complications.
For years, Kirby had no symptoms. But a chance examina-
tion with a renowned cardiologist in 2001 prompted Kirby
–‘‰‡––Šƒ–‹’Žƒ–ƒ„Ž‡…ƒ”†‹‘˜‡”–‡”†‡ϐ‹„”‹ŽŽƒ–‘”ǤDz‡•ƒ‹†
that I was a walking time bomb and that he wasn’t comfort-
ƒ„Ž‡™‹–Š‡Ž‡ƒ˜‹‰–Š‡Š‘•’‹–ƒŽ—–‹ŽŠƒ†ƒ†‡ϐ‹„”‹ŽŽƒ–‘”
put in,” Kirby recounts. The device would restart his heart
34 times over the next eight years, with no discernible pat-
tern pointing to the cause of the arrests. “It feels like some-
one has taken a cricket bat and hit you in the chest,” he says.
Over time, Kirby’s heart continued to thicken and stiffen,
reducing its ejection fraction with each beat. When it reached
ͳͺ ’‡”…‡– ‹ ʹͲͲͺǡ †‘…–‘”• ’—– Š‹ ‘ –Š‡ –”ƒ•’Žƒ– Ž‹•–Ǥ
Eighteen months later, he was still waiting. Unable to eat,
Š‡ǯ††”‘’’‡†ˆ”‘ͳͺͲ’‘—†•–‘ͳʹʹǢŠ‹••‹–—”‡†ƒ•Š‡
as his organs failed. Days after doctors gave Kirby just a few
weeks to live, he got the call: A heart was available. “We were
pretty excited,” he says. “And really scared.”
He went under the knife that same day. Eight days later, he

CHRIS KIRBY ™ƒ•”‡Ž‡ƒ•‡†ˆ”‘–Š‡Š‘•’‹–ƒŽǡƒ†–Š‡–™‹•Ȅ‡ƒ‰ƒƒ†

…‡œ‹‡Ȅ™‡”‡„‘”ǤDz–™ƒ•ƒƒœ‹‰ǡdz‹”„›•ƒ›•Ǥ
ƒ‰‡”–‘”‡…Žƒ‹Š‹•ϐ‹–‡••ǡŠ‡™ƒŽ‡††ƒ‹Ž›ǡƒ††‹‰Ž‹‰Š–Œ‘‰Ǧ
ging after a few months. But two years later, he remained un-
It was just a few weeks before Father’s Day, and Chris Kirby
had a wife and a young daughter and twin girls on the way.
He also had three weeks to live.
Sixteen years earlier, Kirby had been diagnosed with hy-
•ƒ–‹•ϐ‹‡†ǤDz™ƒ•ǯ–‰ƒ‹‹‰ƒ›•–”‡‰–Š„ƒ…ǡƒ†™ƒ••‘”–‘ˆ
feeling really unmotivated,” he says. In late 2012, Kirby watched
a television program featuring CrossFit. “It looked like the type
of high-energy people that I wanted to be around,” he says.
Nervous, he drove by Rocky Point CrossFit for weeks with-
out stopping. Finally, he dared to enter. “Everybody was so
pertrophic cardiomyopathy, a condition in which the heart’s
™ƒŽŽ• –Š‹…‡ǡ ‹–‡”ˆ‡”‹‰ ™‹–Š „Ž‘‘† ϐŽ‘™ ƒ† •‘‡–‹‡•
causing cardiac arrest. Though the implantable cardioverter
†‡ϐ‹„”‹ŽŽƒ–‘” –Šƒ– ‡•–Ž‡† ‹ ‹”„›ǯ• …Š‡•– œƒ’’‡† Š‹• Š‡ƒ”–
back to life whenever it stopped, nearly two decades of
shocks had weakened the muscle, which now pumped just
6 percent of its blood volume out with each beat. A healthy
human heart pumps between 55 and 70 percent.
ˆ”‹‡†Ž›™‹–Š‹–Š‡ϐ‹”•–‹—–‡‘ˆ‡„‡‹‰–Š‡”‡–Šƒ–‹‡Ǧ
†‹ƒ–‡Ž›•‡–—’ƒƒ’’‘‹–‡––‘†‘›ϐ‹”•–•‡••‹‘ǡdzŠ‡•ƒ›•Ǥ
‹•ϐ‹”•–™‘”‘—–™ƒ•ŠƒŽˆ‘ˆDzƒ”‡ǡdzͳͷͲ™ƒŽŽ„ƒŽŽ•ˆ‘”–‹‡ǡ
and it left its mark. “I couldn’t sit for a week,” he remembers.
”ƒ‹‹‰ƒ–ϐ‹”•––™‹…‡ǡƒ†•‘‘ˆ‘—”ǡ–‹‡•’‡”™‡‡ǡ‹”„›
says results came quickly. The joint pain and muscle fatigue
caused by anti-rejection medications began to abate. “I felt
clearer, like I had more of a purpose and a drive,” he says. “I
™Šƒ–Ž‘‘‡†–‘„‡Š‹•ϐ‹ƒŽ™‡‡•ǡ‹”„›•’‡–™Šƒ–Ž‹––Ž‡
energy he had left whispering to his unborn babies with Tan-
ya, his wife, and taking slow walks with Morgan, his 3-year-
old daughter.
Šƒ– ™ƒ• ϐ‹˜‡ ›‡ƒ”• ƒ‰‘Ǥ ‘†ƒ›ǡ ‹”„› ‡š’‡†• ‡‡”‰› ƒ–
was sleeping better and I was happier.”
Initially, Kirby’s doctor cautioned him against CrossFit, un-
sure of its long-term effects. But today, three years later, Kirby
™‡‹‰Š•ͳͺͷ’‘—†•ǡ…ƒ…Ž‡ƒǦƒ†ǦŒ‡”ʹʹͷ’‘—†•ƒ†•ƒ–…Š
172 pounds, and the doc has changed his mind. “He looks at me
Rocky Point CrossFit in Coquitlam, British Columbia, Canada,
where he enjoys doing sets of 160 unbroken double-unders.
“CrossFit has made me stronger than I’ve ever been,” he says.
Kirby spent his adolescence running and biking through
the seaport city of Vancouver. He showed no signs of ill
health, except for “every once in a while, I’d lose my breath,”
he says, “but nobody could understand exactly why that was.”
The reason became clear one 1994 May day when Kirby
ƒ†•ƒ›•ǡǮ‘—ǯ”‡‘‡‘ˆ–Š‡ϐ‹––‡•–’‡‘’Ž‡ǯ˜‡‡˜‡”‡–‹›
life,’” Kirby recalls. “‘Just keep on doing what you’re doing.’”
Today, CrossFit is a family affair for Kirby, Tanya and their
three daughters, who attend CrossFit Kids classes at Rocky
Point CrossFit. And for Kirby, CrossFit is about more than
PRs and six-pack abs. Though he was given a projected post-
–”ƒ•’Žƒ– Ž‹ˆ‡ ‡š’‡…–ƒ…› ‘ˆ ͳͷ –‘ ͳͺ ›‡ƒ”•ǡ Š‡ ‹• Dz†‡–‡”Ǧ
mined to continue to push past through that mark,” he says.
collapsed while biking. He awoke two weeks later in a New Dz…ƒ•‡†‘‰‡–•‹…ƒ‰ƒ‹ǡ‘™–Šƒ–ǯƒ„Ž‡–‘ϐ‹‰Š–ƒ†
Photo by Errol Clark

Westminster hospital, where he learned he’d survived his I’m mentally prepared for anything that happens,” he says.
ϐ‹”•–…ƒ”†‹ƒ…ƒ””‡•–Ȅƒ–ƒ‰‡ͳͺǤ ‘”–›Ǧϐ‹˜‡‹—–‡•‘ˆ “CrossFit is keeping me strong, and I’m able to play with my
administered by a passer-by kept him alive until paramedics kids and stay more active than any other 40-year-old I know
arrived. Doctors performed a septal myectomy, carving out … well, except for the people who go to my gym.”

58 THE BOX JANUARY/FEBRUARY 2016 THEBOXMAG.COM

 JUDI OYAMA
Judi Oyama peered over the edge of a 5-foot wooden ramp. hard time keeping my leg strength, and I’d almost be like Jell-
Beyond stretched a line of 30 neon green cones, weaving 600 O at the end of the run,” she says.
feet down a steep hill just a few miles west of the Ohio River
in Ashland, Kentucky. An ambulance waited at the bottom.
With her black-and-red-striped skateboard underfoot, Oya-
ma mentally rehearsed the course. Her strategy was simple:
“Don’t crash.”
The horn sounded and she pushed off the ramp, nimbly
throwing her weight from side to side as she darted between
 –Š‡ ˆƒŽŽ ‘ˆ ʹͲͳ͵ǡ •Š‡ ˆ‘—† ƒ •‘Ž—–‹‘ǣ ”‘•• ‹–Ǥ Š‘—‰Š
she’d heard about it from friends — living in Santa Cruz, Cross-
Fit’s birthplace, how could she not? — it never occurred to her
to try it until a block of intro sessions went up for auction at her
…Š‹Ž†”‡ǯ•‡Ž‡‡–ƒ”›•…Š‘‘Žˆ—†”ƒ‹•‡”Ǥ™‡–›Ǧϐ‹˜‡†‘ŽŽƒ”•Žƒ–Ǧ
er, she found herself at CrossFit West Santa Cruz for a baseline
workout of running, push-ups, sit-ups and air squats. “The next
…‘‡•Ǥ—•Š‹‰͵Ͳ’Šǡ•Š‡†‘†‰‡†–Š‡ϐ‹ƒŽ’›Ž‘–‘…”‘••
–Š‡ ϐ‹‹•Š Ž‹‡ Œ—•– ƒˆ–‡” –Š‡ ʹͳǦ•‡…‘† ƒ”Ǥ —– Š‡” ™‘”
™ƒ•ǯ–†‘‡ǤDzˆ–‡”›‘—ϐ‹‹•Šǡ‹–ǯ•ƒŽŽƒ„‘—–ƒ‹‰•—”‡›‘—
can stop,” she says. There was only an insubstantial plastic
barrier between the course and a four-way intersection.
Š‡’Žƒ–‡†Š‡””‹‰Š–ˆ‘‘–ǡ•Š‡ƒ–Š‡†‹ƒϐŽƒ–•ƒ–‡•Š‘‡ǡ‘
the ground. On her left, she sported a black and pink Ree-
bok Nano — she’d mistakenly packed two right skate shoes;
thankfully, she’d also packed the Nanos because she had
’Žƒ‡†–‘Š‹–ƒŽ‘…ƒŽ”‘•• ‹–ƒˆϐ‹Ž‹ƒ–‡Žƒ–‡”‘Ǥ‹—–‡•Žƒ–‡”ǡ
–Š‡”‡•—Ž–•™‡”‡ϐ‹ƒŽǣ›ƒƒŠƒ†„ƒ‰‰‡†ƒϐ‹”•–Ǧ’Žƒ…‡ϐ‹‹•Š
at the ISSA World Championships of Slalom Skateboarding.
The victory was just another in her collection. Oyama, cur-
”‡–Ž› ”ƒ‡† ϐ‹”•– ‹ –Š‡ ™‘”Ž† ƒ† •‡…‘† ‹ –Š‡ ǤǤ ˆ‘”
women’s masters slalom skateboarding, holds world records
ˆ‘”–Š‡ʹͷǦǡͷͲǦƒ†ͳͲͲǦ…‘‡”ƒ…‡•ǤŠ‡ǯ•ƒŽ•‘ƒͷͷǦ›‡ƒ”Ǧ‘Ž†
mother of two and a CrossFit athlete of two-and-a-half years.
Slalom skateboarding is simple: Racers zigzag through a line
of cones, sometimes racing an opponent. Depending on the
style of the race — tight, hybrid or giant — the course may be
ϐŽƒ–‘”†‘™Š‹ŽŽǡ™‹–Š…‘‡••’ƒ…‡†ͷ–‘ͳͷˆ‡‡–ƒ’ƒ”–Ǥ›ƒƒ
†ƒ›ǡ…‘—Ž†ǯ–’‹…•‘‡–Š‹‰—’‘ˆˆ–Š‡ϐŽ‘‘”ǡdz•Š‡”‡‡„‡”•Ǥ
But that didn’t deter her from returning. Immediately, she
saw the parallel between CrossFit and slalom. “It’s that short,
Š‹‰Š‹–‡•‹–›™Š‡”‡›‘—‰‘ˆ”‘œ‡”‘–‘ͳͲͲǡdz•Š‡•ƒ›•Ǥ‘™ǡ
after more than two years of CrossFit, Oyama says she’s rac-
‹‰ ˆƒ•–‡” ƒ– ͷͷ –Šƒ •Š‡ †‹† ‹ Š‡” ʹͲ•Ǥ ‘–Š‡” ’‡”ǡ •Š‡
•ƒ›•ǡ‹•…‘ϐ‹†‡…‡Ȅ•Š‡‘Ž‘‰‡”“—‡•–‹‘•™Š‡–Š‡”•Š‡ǯŽŽ
have the strength to stop at the bottom of a race after a full
weekend of competition. “I would always be totally tired by
the end of the day, and I’m not getting tired like I was,” she
says. “I used to be scared of the giant [slalom course] — it
Šƒ•–‘†‘™‹–Šˆ‡‡Ž‹‰‘”‡…‘ϐ‹†‡–ƒ†„‡‹‰•–”‘‰‡”ǡƒ†
having all that leg and body power.”
Today, Oyama trains four days a week at CrossFit Aptos, an
ƒˆϐ‹Ž‹ƒ–‡…Ž‘•‡”–‘Š‡”Š‘‡Ǥ‡”‰‘ƒŽ‹•–‘‹’”‘˜‡Š‡”™‘”Ž†Ǧ
record times, and she has her eye on the Guinness record for
–Š‡ ͳͲͲǦ…‘‡ ”ƒ…‡Ǥ † –Š‘—‰Š •Š‡ •ƒ›• •Š‡ǯŽŽ „‡ ƒ Dz•ƒ–‡”
for life,” Oyama’s also hungry for another goal: “I want to do
pull-ups!” she exclaims, having worked her way down to the
skinniest band in the gym. “I’m a total CrossFit nerd now.” T
Šƒ•„‡‡”ƒ…‹‰•‹…‡ͳͻ͹ͷǤʹͲͳ͵ǡƒŠ‡Ž‡–•Š‡™‘”‡‹–Š‡
’80s was inducted into the skateboarding collection at the
‹–Š•‘‹ƒǯ•ƒ–‹‘ƒŽ—•‡—‘ˆ‡”‹…ƒ‹•–‘”›Ǥ
Oyama, born and raised in her current hometown of San-
–ƒ”—œǡƒŽ‹ˆ‘”‹ƒǡ‰”‡™—’™ƒ–…Š‹‰Š‡”‘Ž†‡”„”‘–Š‡”ϐŽ‹’
–”‹…•‹–Š‡†”‹˜‡™ƒ›ǤŠ‡•Š‡™ƒ•ͳ͵ǡ–Š‡’ƒ‹”„‘—‰Š–ƒ
new board together. Strapping it to the back of her pet horse,
Oyama would ride to the outskirts of Santa Cruz and practice
in the road while the horse grazed nearby.
During high school, she practiced three days each week with
John Hutson, then the world champion slalom racer. After
class was out, they’d build courses on roads just off-campus,
timing their runs and pumping themselves back up the hill like
pendulums in drills called leg burners “because by the time
you’re done, your legs are just burnt,” Oyama explains.
–ͳ͸ǡ•Š‡™‘Š‡”ϐ‹”•–•’‘•‘”•Š‹’™‹–Šƒ–ƒ”—œƒ–‡Ǧ
„‘ƒ”†•Ǥ‡‘ˆ–Š‡ϐ‹”•–ˆ‡ƒŽ‡†‘™Š‹ŽŽ•ƒ–‡„‘ƒ”†‡”•ǡ•Š‡
has been racing ever since. “Just the rush of going down the
hill, the challenge,” she says. “It’s you against the clock.”
Slalom skateboarding is about more than just careening
down a hill, however. It requires exceptional power, agility
Photo by Jessica Wade

and abdominal strength, as the racer tries to simultaneously

ϐ‹‰Š– ƒ† Šƒ”‡•• ‰”ƒ˜‹–›ǯ• ’—ŽŽǤ ‘” ›‡ƒ”•ǡ ›ƒƒ •—’’Ž‡Ǧ
‡–‡† Š‡” •’‘”–Ǧ•’‡…‹ϐ‹… –”ƒ‹‹‰ ™‹–Š ‘—–ƒ‹ „‹‹‰ǡ
jogging and stair running. Still, it wasn’t enough, and she was
often taxed by the third day of a meet. “I used to have a really

THEBOXMAG.COM JANUARY/FEBRUARY 2016 THE BOX 59

 COMMUNITY SPIRIT
MASTERING THE BOX
Personal expressions of CrossFit
from around the globe.
BY LARA MCGLASHAN, CPT

HOW MASTERS
RESOLVE TO EVOLVE

L
ike birthdays, celebrating the new year sort of loses its
luster once you pass a certain age, and the whole idea of
making resolutions (and then failing to stick to them) gets
kicked to the curb. So in honor of 2016, I won’t bombard
›‘— ™‹–Š ƒ †‹…–ƒ–‘”‹ƒŽ †‹ƒ–”‹„‡ ‘ Š‘™ –‘ ϐ‹† ›‘—” Dz™Š›dz ‘”
make a dream board or any other litany of goal-reaching strate-
gies that have been done to death. I’m sure you’ve heard it all
before and nothing I could say would be actual news.
Instead, I offer up some words of wisdom — some funny,
some touching and some hardcore — from actual Masters ath-
letes. These quotes come from our website and Facebook feed,
and I even got some impromptu quotes when I pop-quizzed
some of the unsuspecting Masters in my own box. Use these
words and life lessons to help you stay motivated and pushing
forward. Happy 2016, people. Let’s hit it hard.

“Getting older is an interesting experience that for some reason I

never thought would happen to me. I feel young in spirit, but the
world sees me as older. The worst is when we have a partner
:2'DQGQRRQHFKRRVHVPHWRWHDPZLWK'RQ·WWKH\NQRZ,·YH
sailed across the Atlantic Ocean, that I was an Outward Bound
LQVWUXFWRUWKDW,UDQDPDUDWKRQLQ"7KH\GRQ·WDQGWKDW·V “My goal with CrossFit is to learn one new thing about myself or
KDUGEXW,DFFHSWWKLVVWDJHRIP\OLIHVWD\SRVLWLYHDQGNHHS VRPHWKLQJDERXWDVSHFLÀFPRYHPHQWRUVNLOOHDFKWLPH,WUDLQ$W
setting goals for myself. My next goal: string together burpees WKHHQGRIDZRUNRXW,DVNP\VHOI¶:KDWGLG,OHDUQWRGD\"·$QG,
and toes-to-bars in a nice, pretty row.” DOZD\VPDNHVXUH,KDYHDQDQVZHUµ
³7HUU\2·+DUD*XLOIRUG&RQQHFWLFXW ³-RKQ/\QFK*XLOIRUG&RQQHFWLFXWVHFRQGSODFH
´,VWDUWHG&URVV)LWDVDQ¶ROGHU0DVWHU·DWWKHULSHDJHRI
7KUHH\HDUVLQDQG,·PVWURQJHUÀWWHUDQGKDSSLHUWKDQ,·YHEHHQ
LQGHFDGHV,W·VQRWDERXWZLQQLQJEXWOLYLQJDORQJHUKHDOWKLHU
OLIH$OWKRXJKEHDWLQJWKH\RXQJHUIRONLQD:2'LVFRROWRRµ
³-RQDWKDQ&UDJOH:DVKLQJWRQ
´,·PÀWWHUDQGVWURQJHUWKDQ,KDYHHYHUEHHQLQP\OLIHDQGWKDW
is motivation enough. I started four years ago and never thought
I would be where I am today.”
³0DU\3RQW%UDQIRUG&RQQHFWLFXW
´0\PRWLYDWLRQ"/RRNLQJDWP\ZLIHµ
&URVV)LW*DPHV0DVWHUVGLYLVLRQÀUVWSODFH0DVWHUV
‹&URVV)LW,QF8VHGZLWKSHUPLVVLRQIURP&URVV)LW,QF
GLYLVLRQ(XURSD*DPHV3KRHQL[
“When the going gets tough, pull on your big-boy undies, get off
WKHÁRRUDQGGRDQRWKHUUHSµ
³*HQH)LVFKHU%UDQIRUG&RQQHFWLFXW
´,·PDFDQFHUVXUYLYRUDQG,ZDQWWREHVWURQJHQRXJKWR
EHDWLWVKRXOGLWGDUHWRFRPHEDFN&URVV)LWZLOOPDNHWKDW
happen.”
³&DWK\:KLWH2VZHJR,OOLQRLV
´$VDUHWLUHG1DY\RIÀFHU,ZDVGRLQJDGLVVHUYLFHWRWKRVHZKR
³'DYLG6WURQJPDUULHGWR0DU\3RQW%UDQIRUG wear the uniform by not staying in shape. I started CrossFit in
&RQQHFWLFXW 2014 and since then have lost 50 pounds and gotten off blood-
pressure and cholesterol medications. But what motivates me
´,OLNHORRNLQJDW6WURQJR·VZLIHWRRµ PRVWLVNQRZLQJ,DPQRW¶GRQH·,·PQRWGRQHLPSURYLQJQRW
³*HQH)LVFKHURJOLQJ0DU\3RQW%UDQIRUG&RQQHFWLFXW done learning, not done competing. Every little victory — a

60 THE BOX JANUARY/FEBRUARY 2016 THEBOXMAG.COM

 The 2015 Reebok CrossFit Games Masters competitors pose with Games director Dave Castro.
chest-to-bar or losing 2 pounds — motivates me to keep
trying like hell.”
— David Eller, 55, Waterford, Connecticut
“I love the feeling I get when I walk in the door of the box — I
know that no matter how much I suck at the WOD, when
,ZDONRXW,ZLOOEHMXVWDOLWWOHÀWWHUDQGKHDOWKLHU,ZDV
diagnosed with Type 1 diabetes when I was 21 and have
been dependent on insulin for 33 years. But through CrossFit,
I have been able to maintain my blood sugar without any
complications with kidneys or vision or feet. Also, I love how
QRQ&URVV)LWWHUVDUHMXVWDOLWWOHELWDIUDLGRI\RX,W·VVDWLVI\LQJ
in a weird way.”
— Robin Sandler, 61, Branford, Connecticut
“Life does not stop, and I am aging every day. I have a lot of
people who count on me, so I listen to my body, rest when I
have to without guilt and modify, modify, modify.”
— Tricia Wirtz Anderson, 55, Branford, Connecticut
“When I tell my friends about the workouts I do, they scrunch
their faces and shake their heads in a way that weirdly
motivates me to continue. But when it gets tough — and it
THEBOXMAG.COM
JHWVWRXJK³,UHPLQGP\VHOIWKDW,GRQ·WZDQWWREHW\SLFDOµ
— Diana Minelli, 53, Branford, Connecticut
“I am a proud Masters athlete, better known as a Silverback, and
I have no shame in my weekly Dunkin Donuts indulgence. After
ÀYHGD\VDZHHNLQWKHER[,GHVHUYHLWµ
— Sandi Bourget, 66, Maryland
“I am a 5 a.m.-er. Before the kids wake up, before work or other
obligations can get in the way, I do my WOD. I prioritize my
workout and my health, and I make time to do it.”
— Corinna Bisgaler, 43, Princeton, New Jersey
´<RXFDQ·WVZLPRXWRI\RXUJHQHSRRO,KDYHJHQHWLFNQHH
problems, and in 2014, I had a total knee replacement. Six
weeks post-surgery I was back at CrossFit. Slowly, my body
UHFRYHUHGDQG,JRWEHWWHU0\:2'VDUHDOZD\VVFDOHG,GRQ·W
PRYHDVPXFKZHLJKWDVRWKHUV,·PQRWIDVWEXW,VZHDWDV
much and rejoice as much when completing a WOD as everyone
else. All our journeys and reasons for working out are different.
Mine is to be strong enough to lift my two grandchildren and play
long hours with them with the energy of a 25-year-old.”
— Connie Woodson, 58, Arnold, Missouri T
JANUARY/FEBRUARY 2016 THE BOX 61
 COMMUNITY SPIRIT
LADIES FIRST
By Abi Reiland, CF-L1
WHY CROSSFIT SHOULD
BE EVERY FEMINIST’S
FAVORITE SPORT
F
or women, life just isn’t fair. Our culture created and
perpetuates gender inequality that affects women
in life-altering ways to this day. Women are too often
disrespected, undervalued and exploited. Fortunately,
CrossFit’s values go against the grain in some major ways.
Š‡™‘”Ž†™‹†‡ϐ‹–‡••’Š‡‘‡‘…‘–‹—‡•–‘‰”‘™ǡƒ†
with its engagement of millions of athletes and fans, it’s cre-
ating what might be as close to a genderless community as
we may ever experience. There are a few key reasons every
ˆ‡‹‹•–•Š‘—Ž†ƒ†‘”‡–Š‡•’‘”–‘ˆˆ—…–‹‘ƒŽϐ‹–‡••Ǥ
BREAKING PHYSICAL STEREOTYPES. The ideals surrounding female
physique are changing. Embracing a healthy body is the new
fad. Lean, strong bodies have lost their masculine stigma,
and beauty as a concept is becoming inclusive of different
•Šƒ’‡• ƒ† •‹œ‡• ”ƒ–Š‡” –Šƒ ‡š…Ž—•‹˜‡Ž› ™ƒ‹ˆǦŽ‹‡ ϐ‹‰—”‡•Ǥ
Muscles are miraculously becoming a sign of strength and
…‘ϐ‹†‡…‡ǡƒ†Žƒ†‹‡•™Š‘Ž‘˜‡–‘™‘”–‘™ƒ”†–Š‡‹’‘••‹Ǧ
ble are proving that previously assumed physical limitations
are no match for women on a mission. CrossFit women aren’t
just breaking physical stereotypes, but they’re also breaking
records — and hearts.
WOMEN MATTER AS MUCH AS MEN. The CrossFit industry doesn’t just
include women; it requires women. While many sports have
a heavy gender bias, CrossFit focuses on athletes. Men and
™‘‡ǡ‘Ž†ƒ†›‘—‰ǡϐ‹–ƒ†‘–ϐ‹–Ȅ”‘•• ‹–†‘‡•ǯ–…ƒ”‡Ǥ
For that reason, at many competitions and in many boxes,
the male-female ratio is close to even. Women are as much
an audience and group of participants as men, and the indus-
–”›”‡ϐŽ‡…–•–Šƒ––Š”‘—‰Š’”‘†—…–†‡˜‡Ž‘’‡–ǡ‘”‰ƒ‹œƒ–‹‘•
like Barbells for Boobs and events that highlight female and
male performance equally.
PERFORMANCE IS THE FOCUS. Although beautiful booties are a ben-
‡ϐ‹–‘ˆ”‘•• ‹–ǡ‹–ǯ•‘–ƒ‡˜‹”‘‡–Š‹‰ŠŽ›‹ϐŽ—‡…‡†„›
appearance. In addition, it doesn’t matter where you came
from, what ethnicity you are, how much money you make
‘” ‡˜‡ ™Šƒ– ƒˆϐ‹Ž‹ƒ–‡ ›‘—ǯ”‡ ’ƒ”– ‘ˆǤ – –Š‡ ‡† ‘ˆ –Š‡ †ƒ›
(whether it’s a WOD or a competition), the only thing that
matters is performance.
62 THE BOX JANUARY/FEBRUARY 2016
EQUAL PAY. I have yet to attend or hear of a competition at
which the male and female payouts are not identical. The
CrossFit Games are a worldwide platform, and they’ve set a
standard for gender equality with equal work and equal pay.
And everybody else in the CrossFit world is following suit.
While workers across the country still endure gender-based
pay and female star athletes earn lower payouts, endorse-
ments and incomes than men, CrossFit disregards standards
and does what is right and rational.
RESPECT IS NOT GENDER DEPENDENT. As a woman, it’s not uncom-
mon to walk into a globo gym and feel slightly intimidated.
It seems to be standard to recognize a woman’s beauty but
‘˜‡”Ž‘‘ Š‡” ƒ„‹Ž‹–‹‡•Ǥ ••—’–‹‘• ƒ„‘—– ϐ‹–‡•• •—‰‰‡•–
men lift weights and women do aerobics. References like
“cute” trump ideas like “badass.” But times are a changin’. In
a CrossFit gym, your trainer is as likely to be a woman as a
man. The women in a class may perform faster, lift heavier
and master skills more quickly than some men. The women
are working hard, sweating side by side with men and are
subject to the same physical tests. Walking into a box, you’re
more likely to experience an overwhelming sense of respect
for your fellow athletes, regardless of their gender.
As a young woman, I was fortunate enough to have parents
Illustration by Paul Duarte
who encouraged me to pursue anything I set my mind to. And
although society is still not to the point of gender equality, we
are slowly but surely making progress. Stereotypes and limi-
tations are being dismissed daily, and doing anything “like a
girl” is a point of pride. CrossFit is damn close to showcasing
gender equality. Let’s keep it up. T
THEBOXMAG.COM
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Photo credit: CrossFit Inc., all rights reserved.

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