J O U R N A L

Were excited to announce the latest evolution of the CrossFit Journal. Youve probably already noticed the new appearance, but thats not all thats changed. Articles will now be published individually on a continual basis, instead of collectively as monthly issues. This will allow for shorter editorial lead-time and a greater opportunity for discussion and debate within the CrossFit community. Secondly, the entire CrossFit Journal back catalog is now available for subscribers. Thats right, every article ever published in the Journal is now archived on this site for your discovery and study. The New Design The home page is host to the most recently published Journal content. Youll see that each article now contains an abstract or excerpt and links to download or comment on the article. Clicking on an article title or the continue reading link at the bottom of the article excerpt takes you to the full article page, where you see related articles and view and post comments. The archives of the CrossFit Journal can be explored in several different ways. The category and chronology links on the left side of the page let you dig into articles by topic or month of publication. Clicking on a category name anywhere on the site will display all of the articles published on that topic, while the all-new search feature at the top right of the page lets you quickly hone in on articles containing specific keywords. Downloading Articles The CrossFit Journal library now resides at journal.crossfit.com. Each article is contained within an entry. Each entry has an abstract describing the article. The link to download the entire article is on the right. Some of the articles are freely available to everyone, subscribers and non-subscribers alike. Youll see these marked as a Free Download and followed by links to the full content. Most of the articles, however, require a subscription to view. Subscribers are given a username and password. Once logged in, youll find that download links to PDF, video, and audio articles are now available next to each

ARTICLES

Welcome to the CrossFit Journal 3.0!

article. You can download this content to your hard drive or view it in your browser (but please dont redistribute it). There are no more monthly emails with links to the current issue. Everything is now in one place all the time, allowing you to access it whenever you want. Monthly Downloads At the end of each month, well collect all the written articles published that month into one PDF that you can download in a single click. Youll still have to visit the site for all the videos, though. Comments Publishing articles independently also allows for a rich conversation to grow around the article content. Anyone can read the comments associated with each article, but you must be logged in to post a comment. We think the culture of discussion will be much richer with this new format. Not only will it reduce the presence of trolls and off-topic discussion, we expect an improved dialog among commenters whove made a commitment to studying functional fitness. We encourage everyone to crossreference articles and discussions throughout the entire CrossFit community as much as possible. Publication Frequency With the switch over to the new format, well gradually increase the quantity of articles published each month. For now, you can expect a new article about every other day. Over time, we intend to increase the quantity of articles and frequency of posting. We Want to Hear Your Feedback CrossFit is a grassroots organization. Your input is immensely valuable. Comment, submit your original material, and let us know what other types of content youd like to see. We want to know what you think. Send us email at feedback@crossfit.com.

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J O U R N A L
Tony Budding

ART ICLES

The CrossFit Journal: A Retrospective

The CrossFit Journal started with a yellow writing pad and a Pentel .5mm mechanical pencil. A meticulous outline, calculated drafts, and extensive rewriting preceded the easy flowing genius of the first twenty-five CrossFit Journals. That period constitutes CrossFit Journal 1.0: Greg Glassman articulating the various aspects of his vision for a new era of functional fitness. An era in which empirical, measurable results trump theoretical posturing, in which game, mission, and life prevail over anything that may happen in a mirrored gym. Greg wrote all the articles (save two) in each of the first 25 issues (while Lauren did all the graphics, photography, and layout, plus read and reread all Gregs drafts and tolerated all the vicissitudes and vituperations of Gregs writing state). Those of us who were part of CrossFit Santa Cruz back then always knew when it was Journal time because Greg was at the gym constantly. Writing tortured him, and anything was better than that yellow pad. Starbucks for a venti Earl Gray tea, the gym for morning classes, the Silver Spur for a CrossFit Sandwich (2 fried eggs, bacon, cheese on 2 pieces of toast a perfect 4-block meal); Laurens phone calls were no match for the urgent client relations happening. In the end, the articles all got done, on time and brilliant. But as smooth as the finished product was, getting there was anything but. Life was always a little brighter after the 1st of each month.
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Retrospective...

(continued) The new website was launched on April 25, 2003, with this: Friday 030425 Tabata Squats, Push-ups,and Pull-ups resting one minute between efforts. K Tabata Squats, Push-ups, and Pull-ups resting one minute between efforts. Variances in effort, intensity, enthusiasm, and performance are an inescapable part of life. The belief that these natural variances can be planned for months in advance in order to optimize performance at a later date is hogwash. - Greg Glassman American Gymnast is a good resource for all things gymnastic: There were no comments that day. The first comment came four days later, by our very own Robb Wolf (speaking about the push jerk): I LOVE this movement! It is amazing how good it feels to send body weight over head like it is nothing! Robb Comment #1 Posted by: Robb Wolf at April 29, 2003 11:57 AM And the CrossFit community was born. Robb, along with Dave Werner and Nick Nibler, were to become the first affiliate (CrossFit North).

The Garage Gym launched it, in more ways than one. On September 1, 2002, exactly six years ago, the CrossFit Journal issue 1 was published. How to Get Kicked Out of Your Gym in 10 Days or Less by playing music you like, lifting heavy, using chalk, doing box jumps, and performing dumbell walking lunges in the parking lot. The Glassmans knew what they were talking about. When they had finally been kicked out of the last gym in Santa Cruz, they were forced to pave their own way. After a short jaunt in a Brazilian jiu-jitsu gym, they opened up the first CrossFit garage gym at 2851 B Research Park Drive in Soquel, CA. Twelve hundred square feet of light industrial space pioneered what we now take for granted. Issue 2 was the seminal What is Fitness (CrossFit Journal Issue 2, October 2002). For the first time in our industrys history, fitness became defined in a measurable, observable, repeatable way. External criteria by which we can all judge our success replaced the relativistic and egocentric approaches rampant throughout the industry (fitness is different for everyone and use the mirror to see your progress.) The prescription for elite fitness was established: Execute a wide variety of functional movements at high intensity. This 12-page manifesto articulated both the goal and the way to achieve it, and, perhaps more than any other single element, set the stage for an international movement. This was October 2002, and the old website was going. There were no comments, no pictures, no videos. Just workouts with the smallest descriptions.

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Retrospective...

(continued) time, for the unacclimated, a childs CrossFit workout has induced rhabdo (see http:/ /www.crossfit.com/mtarchive2/004059.html). In July 2005, the Garage Gym Revolution (CrossFit Journal Issue 35, July 2005) was published, with Brian Mulvaneys open source call to make fitness free (free as in speech, not beer). This marked the Glassmans recognition of the Affiliate Programs broad potential. The same concepts that had made CrossFit so successful in the small Santa Cruz box and on the web could be replicated indefinitely by enthusiastic, competent trainers. They were right. When Nicole Carroll and I became the first Affiliate Directors later that month, there were 13 affiliates. By the end of 2006, there were 100. By February 2008, when Lisa Lugo and Nancy Meenen took the reins as directors, there were about 300 affiliates. Today there are nearly 700. Coaches Mike Burgener and Mark Rippetoe have made perhaps the greatest impact of all the specialists who have brought their expertise to CrossFit. Their training of the various barbell lifts has deepened the efficacy of CrossFit programming. Weve published well over a dozen articles and videos of Burgs approach to Olympic-style weightlifting. Rips treatises on the slow lifts and his pontifications about the fitness world in general are classics. During this same period, Carrie Klumpars role became increasingly significant. Carrie had editing experience ranging from academia to high-tech, and she was called in to help bring outside contributors writings up to the Journal standards. We could say that CrossFit Journal 2.5 launched in May 2006. Otto Lejeune took over the layout from Lauren, and Carrie took responsibility for the general workflow. Carrie took the Journal from averaging three to five articles per issue to the current 10-15 articles per issue. All the while, she was primarily responsible for bringing articles from authors conceptions through all the editing to layout-ready. It was a monumental achievement, which culminated last month with our

Before October 2004, there were only two instances where others supplied material for the Journal. In March 2003, Dan John contributed a review of the World Class Coaching tapes, and in March 2004, several community members contributed their take on what CrossFit was. Robb Wolf, Kelly Moore, and Mark Twight all wrote about the substantial impact CrossFit made on their fitness and training in general. So, for just over two years (25 monthly issues), Greg wrote the Journal. Beyond the theoretical bases for why CrossFit works, he covered the movements, programming, nutrition, modifications and scaling. The basics were covered, the protocol was established, and both the numbers of participants and breadth of empirical evidence were growing. What was next? CrossFit Journal 2.0 Enter CrossFit Journal 2.0 and outside contributors. From October 2004 until February 2006, an increasing number of specialists and other writers joined Greg in exploring topics significant to the CrossFit community. Issue 26 had Michael Rutherfords first article on dumbbell training, and my article on incorporating CrossFit into a high school PE program joining Gregs Beginners Guide to CrossFit (CrossFit Journal Issue 26, October 2004). The ground was broken, the solo was over, and the CrossFit Journal became the chorus of significant authors that weve known now for years. There are a few key issues worth highlighting. In May 2005, we published Eugene Allens Killer Workouts (CrossFit Journal Issue 33, May 2005). The dose response curve for CrossFit workouts is steep, and when it became clear that folks unaccustomed to them could become seriously ill from them, we shared it immediately with the community. Uncle Rhabdo first showed his head officially in October of that year. Weve learned that slow ramp-ups without dramatically exceeding what youve done before is a virtual guarantee of not getting rhabdomyolysis. With proper acclimation, there doesnt seem to be a set limit to how much intensity athletes can sustain. At the same

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Retrospective...

(continued) It also introduces a number of new technical and content features: Posting articles one at a time within a blog format allows and encourages a level of discussion and interaction never before seen with the Journal content Restricting comments to registered users elevates the level of discussion even further The entire CrossFit Journal library is available at all times to subscribers, dramatically enhancing your ability to research and explore topics Multimedia content is easier to deliver and navigate Now you can scroll through content by category, not just release date Related article links facilitate and enrich study Subscriber comments and the ensuing discussions and debates are permanently linked to the articles, so the articles themselves become more compelling with time.

final monthly issue. Carrie is switching gears to focus on CrossFit Eastside in Seattle, WA, which she owns with Michael Street. They just doubled their facility space to handle the tremendous growth theyve seen. We wish her all the best and cant thank her enough for everything she has done. CrossFit Journal 3.0 Way back in 2002, the concept of an e-mailed e-zine was revolutionary and brilliant. Distribution costs were virtually nil, so subscriber growth was nearly identical to profit growth. Broadband was in its infancy, and only a small percentage of the population was willing to spend a significant amount of time online. The PDF format lived up to its name (portable document format), and once it was downloaded, folks could read the Journal on their computer or print it as they wanted. As the Journal grew, particularly in this 2.5 phase, the e-zine medium seemed less than ideal. Broadband matured, video as an Internet medium grew, and the wealth of information on the net changed the way people want to get information. the Journal was too long to read in one sitting on the screen, but printing it left you hanging with the multimedia links. The content was still fantastic, but the delivery hadnt evolved with the times. Knowing the problem and knowing the solution are two entirely different animals. Enter Ryan Lucas. Ryan is an extraordinary web and graphic designer with a profound knowledge of branding. With his arrival, the process of redesigning the Journal moved into high gear last November. We quickly discovered that the technical challenges associated with moving the Journal online were at least as complex as creating an outstanding reader experience. To make a very long story short, Ryan, along with Ron Wilhelm and our very own Lynne Pitts, Brian Mulvaney, and Bill McGair, have worked tirelessly behind the scenes for nearly a year to bring you the CrossFit Journal 3.0, starting now. At the very least, a crisp design and intuitive interface provide much better access to all the new articles we publish. There will be no more monthly issues. Instead, articles will be released continually. Well start with three to four articles a week, and over time, increase that frequency. We read articles one at a time, and with the web as the medium, theres no downside to delivering them one at a time. But the CrossFit Journal 3.0 is much more than just a slick new way to deliver the same content.

Think of this new Journal site as the worlds premier fitness library, which every day becomes more robust. In addition to continuing to deliver the same profound content we always have, the new format allows us to augment the library with all kinds of material otherwise impracticable. Starting this Sunday (September 7, 2008), were also launching CrossFit Radio with Neil Anderson of FitZone Radio. CrossFit Radio will be a one-hour weekly show airing on Sunday mornings. Tune in live (free and available to all), or download from the archives any time (only for subscribers). Neil will address all the biggest topics facing CrossFitters, and will have all the biggest names in the CrossFit world on as guests. Were also planning to release a bunch of content from the archives. Ever wonder what it was like at the first few CrossFit seminars? We have video of them. Photos too. Plus, more excerpts from the CrossFit Movie. And CrossFit TV is coming down the road at some point. Were out of the Vanagon and into an Escalade. The future is bright indeed.

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J O U R N A L
Major Jeremy S. Gordon, USAF
The work of a military fighter pilot is often described as long periods of mind-numbing boredom interspersed with short periods of stark terror. While there is hyperbole on both ends of this statement, its true that there really are innumerable constant threats to the fighter pilot. One of these ever-present threats is the effects of operations in a high G-force environment. G-Force or pulling Gs is the centripetal (and corresponding apparent centrifugal) force on the pilots body as the aircraft is turned. At rest on the ground, or in 1-G flight, we experience only the force of gravity on our body (9.8 m/s2). Pulling Gs effectively increases the pull of gravity on the pilot and the jet. For example, if a 160-pound pilot pulls 8 Gs, hes experiencing 8 times the force of gravity, so he effectively weighs 1280 pounds. The most dangerous aspect of pulling Gs is the pooling of blood in the lower extremities, which can cause G-induced loss of consciousness (G-LOC). G-LOC has claimed numerous pilots lives. To counter the effects of blood pooling and to minimize the risk of G-LOC, the military uses anti-G garments (G-suits) and teaches pilots a G-straining maneuver that artificially increases blood pressure and maintains a sufficient blood (and hence oxygen) supply to the pilots brain. The sequence below is a summary of the USAF Pamphlet 11419 description of how to execute the Anti-G Straining Maneuver (AGSM).

ARTICLES

A New Model For Fighter Pilot Fitness

1. Simultaneously flex legs (starting with calves), glutes, and abdominals 2. Take an initial deep breath prior to G-onset 3. Forcibly exhale against a closed glottis a. Exhale small amount of air, then immediately inhale b. Breathing cycle should take half a second c. At peak G, repeat breathing cycle every 3 seconds 4. Sustain upper-body muscle tension as needed until Gs are reduced
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A New Model...

(continued) Current model The current Fighter Aircrew Conditioning Test (FACT) protocol is administered during initial fighter aircraft training and after long durations away from flying. It consists of five strength and two endurance exercises. The loading for the strength exercises is a function of the pilots body weight (higher weight = higher load). The pilot is asked to perform repetitions on a count of five (two seconds for contraction of the exercise, then three seconds to return to start position). The pilot is assessed based on the number of reps he can perform at this weight and slow-count execution before failing to complete the movement or keep on the interval. A minimum of 50 total reps is required for the strength exercises (a minimum of 10 reps on each exercise, with a maximum score of 15 reps per exercise). The strength exercises are all executed on machines, with one minute of rest between each exercise: Seated biceps curl Pec station (chest press) Lat pull-down with elbows adducted (narrow grip) Supine leg press (lying on a machine that guides the path of the movement) Prone hamstring curl Before moving on to the endurance exercises, lets evaluate the strength exercises. Notice the trends: The movement paths are restricted by the machines (and therefore require little stabilization). The majority of movements recruit only one joint. The majority of movements recruit only one major muscle group. None of the movements require coordination or accuracy.

AGSM and metabolic pathways It is immediately evident that the AGSM is a fullbody exercise, incorporating a primarily lower-body isometric contraction executed in intervals over the period of time when the pilot is under high Gs. In general, for a high-G turning engagement, a fighter pilot can plan on experiencing a rapid onset of 8 to 9 Gs that lasts for about 5 to 10 seconds (think phosphagen metabolic pathway), followed by a sustained 30 to 60 seconds of 4 to 6 Gs (think glycolytic metabolic pathway). The average fight lasts between 90 seconds and 2.5 minutes, with repeated intervals of higher (>5 Gs) and lower (3 to 4 Gs) loading. This fight cycle can be repeated numerous times in a sortie and is very fatiguing. During the fight, the pilot must simultaneously maintain accurate sight of the adversary, awareness of his jets attitude in relation to the horizon, and the ability to provide smooth, accurate and coordinated inputs to the jets flight control system. Obviously, consciousness is a prerequisite for these tasks. Given the requirements for full-body muscle recruitment (particularly in the midline and lower extremities), the stated time duration of the contractions and breath control, and the requirement of both accuracy and coordination, the AGSM practically screams out: YOU NEED INTERVAL TRAINING OF FUNCTIONAL MOVEMENTS IN THE GLYCOLITIC METABOLIC PATHWAY!

How, then, are pilots currently told to prepare for the demanding high-G environment and how are they evaluated on their ability to survive it?

But this is not how pilots are encouraged to train, and it is not how they are evaluated on their physical ability to sustain high Gs. While pilots are periodically assessed on their ability to perform the AGSM mechanics (via post-flight videotape review by a flight surgeon), their actual physical preparedness is rarely assessed. How, then, are pilots currently told to prepare for the demanding high-G environment and how are they evaluated on their ability to survive it?

None of the movements require midline stabilization (the lat pull-down may be somewhat debatable). The biceps curl, prone hamstring curl, and chest press have very little, if any, application in the actual G-strain execution. The timeframe of execution does not challenge either the phosphagen or glycolytic pathways.

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A New Model...

(continued) Core Workout: 30-40 minutes Leg extension Leg curl Quarter squat Toe raise Flutter kick (supine) Flutter kick (prone) Bent-leg crunch Aerobic Training: 20-30 minutes Intervals on treadmill, bike, or elliptical trainer Note the repetition of the same trends that we saw in the strength exercises of the FACT. Also, note the amount of time required to complete the workout (60 minutes minimum, 85 minutes maximum). The average fighter pilots workday is in excess of 12 hours; there is not much time to fit in an extra hour or more of PT. The instructions in AFPAM 11-419 guide pilots to use weights at certain percentages of their one-rep max. The pamphlet then provides three workout models: strength and power, endurance resistance, and highintensity circuit training (page 14). These models simply vary the rest period between the same exercises listed in Figure 2, with a goal of increasing weight and decreasing rest periods from between 1.5 and 2 minutes all the way down to 30 seconds (a la classic non-functional circuit training). So, what does this fighter pilot recommend instead?

In summary, all of these are non-functional, isolated movements that do not challenge the glycolytic pathway and that do not require coordination or accuracy. In other words, they are the exact opposite of the demands of actually performing the AGSM. Now for the endurance exercises. These require the pilot to execute one minute of push-ups and one minute of quarter crunches for max reps (up to 50), with rest between each exercise. Finally, the pilot does one minute of bodyweight supine leg presses on the machine for reps (20 minimum, 50 maximum). The push-ups require some midline stabilization, but they do not otherwise test a muscle group required for a successful AGSM. The quarter crunch is executed with the feet up on a bench to put the hips and knees at a 90-degree angle. This limited range-of-motion flexion of the abdominals does not come close to assessing how the abdominals (much less the entire core) function in execution of the AGSM. The faults of the supine leg press have already been addressed above. The only useful quality of this final portion is that the pilot is forced into the glycolytic metabolic pathway for the one-minute duration of the test. Clearly, there is a significant disconnect between this assessment of a pilots physical preparedness for high Gs and the actual execution of the AGSM used to sustain consciousness during high-G maneuvering. The problem is that the FACT determines the recommended physical training (PT) for pilots. Because the FACT is misdirected, the recommended PT for pilots is also misdirected. This scenario is symptomatic of the systemic dumbing-down of physical training to the most segmented, least skill-based, and, frankly, least functional denominator. A sample recommended fighter pilot workout is shown below: Existing recommended (non-functional) fighter pilot physical training Warm-up: 10-15 minutes Dumbbell chest fly Lateral raise Lat pull-down Triceps press Biceps curl 4-way neck press

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A New Model...

(continued)

Proposed improved model I say let the functional requirement (effective AGSM maneuver at intervals while demanding coordination and accuracy) drive the PT program, and let the FACT model assess the PT. What the PT model should be is easy to determine in the eyes of this CrossFitting fighter pilot: Do CrossFit. Constantly varied functional movements executed at high-intensity and requiring midline stabilization, core-to-extremity movement and control, and the demand for strength, endurance, accuracy, and coordination is a perfect model for AGSM preparation. So, how to test it? A better FACT would use high-intensity exercises that incorporate midline stabilization demands. It would require accuracy and coordination, and would force the pilot to execute the exercises at intervals that tax the glycolytic pathway. The tested exercises must be relatively easy to teach and safe to execute. My recommended FACT, then, is outlined below: Proposed improved (functional) fighter pilot physical training test For maximum total reps of each exercise, performed in immediate succession: 20 seconds deadlift (loading = 1.25 x body weight) 20 seconds barbell hang power clean (loading = 0.75 x body weight) 10 seconds rest 15 seconds deadlift (loading = 1.25 x body weight) 15 seconds barbell hang power clean (loading = 0.75 x body weight) 10 seconds rest 30 seconds of air squats (no load) REST 3 minutes Work Cycle 2 Repeat Work Cycle 1 In this model, the total time of load in each work cycle is 100 seconds broken into three intervals of work separated by 10 seconds of rest. This closely models the timeline of G-loading during a fighter engagement (as described at the beginning of this article). The 3 minute rest is representative of the timeline between engagements. The second cycle models another fight requiring the same G-loading. The deadlift requires

Nicole of CrossFit Hampton Roads demonstrates the deadlift and hang power clean.

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A New Model...

(continued)

midline stabilization and demands recruitment of the majority of major muscle groups actually used during the AGSM. The loading is relatively light, but it is sufficient for testing applicable strength and stamina over the timeframe of execution. If the pilot can maintain midline stabilization throughout the deadlifts, he can maintain isometric contraction of the abdominals and spinal erectors throughout the AGSM. The hang power clean requires coordination and accuracy in timing and requires the pilot to receive the bar in a stabilized position. Finally, the squat combines both elements in a glycolytic timeframe. The overall scoring based on max reps forces speed and power (athletic qualities that actually help prepare the pilot for an athletically taxing AGSM). The exercises are teachable to a sufficient level in a matter of hours, or less. The most positive element of this FACT is its potential to change the PT mentality of fighter pilots. Currently, at the earliest stages of their training, young fighter pilots are taught the exercises for the FACT and given a non-functional fitness protocol (as listed above) to follow. Although the deadlift and clean seem daunting, a new class of fighter pilots can be taught basic functional movements (squat, front squat, overhead squat, shoulder press, push press, push jerk, deadlift, SDHP and clean) in the same allocated time it takes to teach them the current FACT exercises and fitness model (about a 2-3 hour course, then 3-5 hours a week of dedicated fitness training time). They are now on a path to efficient and effective fitness development (not to mention the multitude of other benefits of functional movements), in addition to preparing for the test. Replacing the Globo-gym treadmill and biceps curl/bench press/hamstring curl routine will give the pilots focus within an efficient and effective protocol to prepare them for the high-G environment. Summary The AGSM is an athletically taxing maneuver requiring strength, endurance, accuracy, and coordination executed in intervals within the glycolytic metabolic pathway. The current methods of physical training (PT) and physical assessment (the Fighter Aircrew Conditioning Test) are not sufficient for preparation or evaluation of a pilots ability to effectively sustain the AGSM in a high-G environment. A more effective physical training model for fighter pilots is a CrossFitbased PT regimen, accompanied by assessment with a revised FACT that directly tests the actual physical requirements of the AGSM over a fighter engagement timeline. Major Jeremy Mount Gordon and his wife, Nicole, own CrossFit Hampton Roads in Yorktown, Virginia. Mount has been flying fighter aircraft for ten years, with over 1500 hours in the F-16 and F-22. He has earned the Distinguished Flying Cross and three Air Medals for Heroism in Operation Iraqi Freedom. Mount and Nicole are CrossFit level-1 certified and have been CrossFitting religiously for nearly four years.

WEB

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J O U R N A L
Kallista Pappas

ARTICLES

My 2008 CrossFit Games Experience

I left the 2008 CrossFit Games a changed person. My mental and athletic confidence have grown tenfold and I cannot adequately express my gratitude for everyones support and encouragement. The event was bigger and better than last year by far. I didnt know what to expect, and I was very nervous. But I came and did what I came to do. I couldnt be happier with the outcome. I had trained alone in my little living room (yes, there was a weight rack in the living room) for six months before the Games. I was worrying over the fact that I might not be ready for what was to come. I knew it would be a whole different event and I needed to make many adjustments in my training to reach my goal of going as prescribed. I look back now and dont think I should have done anything differently. Most of my workouts were heavy, to increase my strength, and they definitely pushed me to my mental limits. The fact that I was training while my coach (Dad) was at work made that very challenging.

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My 2008 CrossFit Games Experience...

When people at the Games asked me what I thought about the weight prescribed for the workouts, I didnt know exactly what to say. It was heavy, and I was nervous, but I just said, Well see how it goes. My mindset (as it always is for any kind of competition) was to take it as it comes, one lift at a time, one breath at a time, one step at a time. I had to be in the moment and have fun. Being relaxed and letting your body do what it knows how to do is key. The first workout shocked me just a little because I had no idea what to expect. I may have been a little psyched out and should have paced better, but it was a decent start. It was a good idea not to start hard, to save some juice for later. That was my very first as Rxd Fran. My specific goal for this workout was to do no extra work and make every single rep count. As for what I thought on the new standards for the competition (i.e. chest to the bar on pull-ups), they are the standards that I live by in every workout. I always hit my chest to the bar and I always lock out overhead. Virtuosity is a quality that has been imposed upon me and my whole family throughout our experiences in sport and life. After the thruster/pull-up workout, I had a feel for the competition and was confident for the next round:

(continued) deadlift/burpee. The weight for women, 185 lbs. (almost twice my bodyweight), was very close to my 3RM, but I knew I could do it at five reps. I was just going to take it five reps at a time and finish the workout. I did just that and at a very satisfying time: 5:53. The last workout of my day was the 720 meter hill run. I was familiar with the hill because I did it last year. It was just as I remembered it: steep and dusty. The run was different only because it was a sprint. I was very satisfied with my finish at 4:52, a great end to the day. I finished the first day in 15th place, which put me into the final womens heat the next day. The workout on Sunday was Grace at 100 lbs. (Coincidently, I had done a power clean and jerk Grace at 95 lbs. in seven and a half minutes a couple of weeks prior, so I had a feel for the weight.) For the Games Grace, the rep only counted if you squatted before the weight went overhead. Coach Mark Rippetoe said my only job was to start pulling when the judge said go. He also suggested a very good pacing strategy to my dad but, unfortunately, I was in a very inconvenient place for the plan to be executed, so I just went with my intuition: do one, take a few breaths and do it again until the judge says 30.

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My 2008 CrossFit Games Experience...

(continued)

Kallista Pappas: The 14-year-old CrossFit Games Competitor

by Lisbeth Darsh
Kallista Pappas was 14 years old when she delivered a performance at the 2008 CrossFit Games that inspired an entire community. At an age when many kids are merely hanging out at the mall, Kallista, a home-schooled gymnast who lives in Seattle, Washington, was training gymnastics five hours per day and throwing in CrossFit workouts three times a week too. Once I started doing CrossFit, my gymnastics got transformed, Kallista said in a recent interview, I won at the state level that year. I got so much more powerful and stronger. I passed my teammates up in conditioning. Kallistas father introduced her to CrossFit when she was 11. Her first workout was Fran with 10 lb. thrusters. She competed in the first annual CrossFit Games when she was 13, at which she was the awarded the female Spirit of CrossFit award. So she continued to train, often with the weight set in her living room, and always under the careful eye of her father, Bill, who serves as her weightlifting and CrossFit coach. Together they kept a keen eye on technique, as well as getting complete rest and not overtraining. When the 2008 Games rolled around, Kallista was ready. Going into any competition, youre always going to be nervous, said Kallista, It was definitely hard. But CrossFit is always hard. She knew she wanted to compete this year at the prescribed weights. I was nervous about all of them . . . but it was what I was training for. I was actually a little excited about the run because it was shorter than last year. But then I got these reports that it was really bad. Still, she survived and made it through the first three events, enough for 15th place going into the final day and the final workout: 100 pound Clean and Jerks x 30. When you only weigh 103 pounds, thats a pretty tall order.

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My 2008 CrossFit Games Experience...

(continued)

Many people have seen the now infamous video of her gritty, fire-in-the-belly, screaming display of human tenacity, but what exactly happened during that moment when she tumbled backwards and the bar glanced off her body, leaving her somewhat dazed in the dust? Kallista explained: When I was dipping for my drive, I didnt tighten up. I had this thought: Uh-oh, this is bad. And then, when it fell on me, I was really lucky where it fell. (If the barbell had fallen in a different spot, she surmised, it could have broken her leg.) I was thinking, Is this over? and then I heard this guy yell. A few deep breaths and I shook it off and kept going. As for the aftermath, she doesnt remember things too clearly: I was kind of dazed. Everything was blurry and spinning. She does recall all the hugs and the incredible support of the CrossFit community. It was kind of overwhelming. Ive never had that kind of attention, Kallista said. The attention of one woman in particular stood out. When the competition was all over, Caity Matter (the 2008 CF Games Female Champion) came up to me and gave me a whole box of stuff from her prizes. I was so honored by that, Kallista said. I gave her all of my prizes pertaining to workouts (Indo Board, Ab Mat, Rogue Rings, Rogue Lifting shoes), Caity said. She deserved everything with that performance. 185 pound deadlifts and 100 pound squat cleans are amazing for any woman, but to be 14 and so competitive? I love it! She is what the Games were all about and she is an inspiration to us all! There will be no resting on laurels for this inspirational teenager, though. Kallista is already training for the 2009 CrossFit Games. Im just going to go and do the same thing next year. And hit it in the same way and have the same mindset. Oh, and she will only be a high-school sophomore then.

My judge (Kevin Suttmoeller from CrossFit Redding) was very supportive and I really appreciated his coaching. It made up for my dad not being there, and it helped immensely. Looking back now, this workout was climactic because it was the event that made the Games something that I will never forget. It changed me as a person. On repetition 22, I was getting ready to jerk it when I lost focus. I didnt take my inhaling breath to lock my core and, as I got it up to a point near lockout, I lost it and fell down. The weight bounced off my knees and I lay there, stunned. At this point, someone yelled something that still sticks in my mind: Dont give it up, youve come this far, you cant give up! With a rush of adrenaline, I got up and did some air squats. I took a deep breath as I bent down for my next rep. As I locked the next one overhead, I heard the audience cheer. With every cheer I got an extra rush of adrenaline. This workout wouldnt have been finished if I had been alone in my living room. The supportive yelling made the day complete. Even today, I cannot believe what happened. If I hadnt gotten up to finish those last reps, I wouldnt be the person I am right now. It was then that I came to realize the full meaning of what the alpinist Kelly Cordes once said: You are really capable of twice as much as you think you are. Knowing that I inspired people old and young to do pull-ups that are legit, and that I inspired them to never give up, makes me feel proud of someone inside of me that I did not know before. I am so proud to say that I am a part of this community and that you are a part of me.

F
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J O U R N A L

ARTICLES

Adventures in Bodybuilding: One Womans Journey into CrossFit

Jenn Hunter

In mid-July, 2008, I found myself standing on a stage, wearing nothing more than a bikini, covered in oil from head to toe, staring out into a sea of bright lights. I was giving the best damn rear-double-biceps pose I could muster, under increasing levels of dehydration, low blood sugar, and utter exhaustion. Somehow, I had ventured

back into a world where no self-respecting CrossFitter should care to go: the world of competitive bodybuilding. How could this have happened? Or more to the point, how could I be in the middle of a pose-down when just 72 hours earlier I was attempting a PR deadlift to keep my CrossFit Total up to par?

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Journey into CrossFit...

(continued)

First, let me justify using the term CrossFitter to describe myself, as it is a fairly recent development in my storied fitness journey. I have been involved with, and working in, the fitness industry for almost 15 years. Fitness, though, was not always a major part of my life. Growing up, I was more interested in textbooks than dumbbells, and found the pursuit of academics much more engaging than anything physical. I wouldve gladly taken Shakespeare over Rippetoe any day of the week. At the age of 18, I found myself away at college, engrossed in studies. I was also facing a grave situation that would change not just the course of my life, but the person I became. I had been diagnosed with scleroderma, a chronic, auto-immune disease that is potentially fatal. Freshman year was riddled with doctors visits, medications, lethargy, and confusion about my condition and whether or not I would ever recover. One medication caused me to develop an unflattering layer of peach-fuzz on my face, to which the doctor asked, Are the women in your family unusually hairy? This was not a particularly happy chapter in my life. With time, my condition improved. Eventually, I showed little sign of ever having had a life-threatening illness. But, years of medication had left me with a very unwelcome side-effect: 30 extra pounds. Tired, frustrated, and overweight, I decided to take control of my health. I joined my first gym. I didnt have the courage to go into the local Golds Gym with its bright lights, loud music and infinite number of mirrors. I chose the smaller, women-only club, and started the process of transforming myself. After six months of consistent exercise and caloriecounting, I lost close to 35 lbs. and began to develop some half-way decent muscle definition. I also gained enough confidence to step into Golds and see how I stacked up against the local buff bods. Apparently, I stacked up pretty well as I quickly received the attention of a trainer who had experience with bodybuilders. He believed I had what it took to compete, and urged me to give it a shot. I did. Before long, I became obsessed with my training and the pursuit of bodily perfection. Being a newbie to the competitive bodybuilding arena, I took whatever training advice I could get. How I felt was not an issue anymore; how I looked in the mirror became all-consuming. My workouts were standard issue for the time, place and mindset that I was in. I did thousands upon thousands of cable crossovers, leg extensions, preacher curls, and lateral raises conducted with the sole intention of feeling

the pump, and confident that this was the most direct path toward my goal. I spent endless hours slogging along on an elliptical machine or step mill, knowing that fat cells couldnt possibly withstand 60 minutes of cardio in my fat burning zone. Split routines, pyramid schemes, rest-pause, drop sets, super sets, compound sets you name the Weider principle and I can assure you at least one of them popped up in every one of my workouts. I took my training very seriously, perhaps more seriously than anyone else in the gym. I trained for up to three hours a day. Predictably, my diet followed the bodybuilding prescription: A LOT of protein, moderate amounts of complex carbohydrates, and little, if any, dietary fat. And of course, daily pre- and post-workout protein shakes. I can tell you that I will never consume another can of dry tuna fish for as long as I live! I finally decided to enter my first competition in 1998, after a year of very dedicated preparation. However, nothing could have prepared me for the amount of physical and psychological abuse that those final few days before the competition required. I was a full time graduate student and working two part time jobs while I was training for my first show. All the stress I was putting on my body and my mind was coming to a head fast. I started having fainting spells from the carb depletion. I was irritable, cranky and not too much fun to be around. All of my hard work and effort seemed to have paid off. I was awarded 1st place overall in my first show: Womens Open Novice. I went on to compete in several more shows and Ms. Fitness Competitions as well. I also

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Journey into CrossFit...

(continued) The day of the competition I weighed in at 118 and, by the time the night was over, I had placed first in the Womens Open Middle Weight Class. I also won best poser. CrossFit is the real deal. The difference between daily life and competition is little more than the number of fries I allow myself. Will I ever compete again? The jury is still out. Will I continue to do CrossFit? You bet.

developed overuse injuries from the training, intestinal distress from constant dieting, and unpredictable mood swings. My primary physician strongly suggested that I give up on bodybuilding because I could do some real damage to my body from the constant dieting. It became increasingly more difficult to keep the weight off after each show, and I also became frustrated with the sport. I finally took a break from competing six years ago. I was worn down, and tired of going up against women that were not natural. Fast forward to 2006 when my boyfriend (now fianc) Dennis Marshall told me about the most effective fitness program ever: CrossFit. Honestly, I was hesitant at first because I was still training like a bodybuilder. More is always better. I started with a few occasional workouts and then amazing things started to happen. My knees didnt bother me anymore, my shoulders were stronger, and I looked and felt better than ever. I was hooked. Ive been doing CrossFit consistently ever since, and became a Level 1 certified CrossFit instructor in May 2008. It was one of the best experiences of my life. Ironically, it was during that weekend that I came up with an idea: Would it be possible for me to compete again effectively doing only CrossFit and the Paleo Diet, which I had been loosely following for a couple of months? I also didnt want to spend a lot of money. So began my experiment. I dusted off my old suits and entered the Colorado State Championship with one bottle of Pro Tan. I simply followed the main page WOD, and tightened up my diet during the last two weeks. I weighed in at 120lbs the night before the show, which put me in the middleweight Class.

I grew up the daughter of a Lt. Colonel in the Army. As a result, I found myself calling a different place home every few years. The majority of my childhood was spent in Germany, but over the years I have called Georgia, Virginia, New York, Pennsylvania and Colorado home. I currently live in Denver, CO but will be moving to Long Island, NY in October. My fianc, Dennis Marshall, and I are both CrossFit Level I certified and will be attending the Level II certification in Golden in October. We are getting married in November and will be looking to open our own affiliate on Long Island once we get settled in there. I have my Master of Fine Arts in Theatre and am an actress by trade. In between acting jobs, I work as personal trainer and yoga & pilates instructor to pay the bills.

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J O U R N A L

ARTICLES

The Power of the C2 Performance Monitor

A Guide to the Display & Unit options on the Concept2 Performance Monitor Judy Geer

So youve spent some time on the C2 Indoor Rower, but do you really know how to use the Performance Monitor (PM)? The power and accuracy of the PM are key in setting the C2 Erg apart from other exercise machines. The automatic operation makes the monitor easy to use; but its worth digging a little deeper and learning what else the PM has to offer. In this article well focus on the five display options. Have fun, and row hard!

Displays
The PM3 and PM4 offer five different display options. You can select them in either of two ways: 1. Press the Change Display button until you get the display you want OR 2. Press one of the five buttons down the right side of the PMeach one corresponds to one of the five displays, in the order listed below. BUT FIRST, before you start to struggle with the decision of which display to chooseplease remember that you can press Change Display at any time before, during or after your workout to change to a different display. This will be the best way to try them all out and decide which one(s) work best for you.
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C2 Performance Monitor...

(continued)

All Data
If youre a numbers person, or looking for maximum data on your performance, this is the PM display for you. You get your current stroke output, elapsed time, average pace, meters rowed, heart rate (if wearing a HR monitor), and cadence in strokes per minute (spm). You also get data for your last split: meters rowed and average pace. The PM will set up a default split or you can specify your own split if desired. This is certainly a very informative display, but the other options each offer advantages and we encourage you to give them a try.

Force Curve
The Force Curve is an immediate graphical representation of your force application during the stroke. It shows how your total force varies as you use your legs, back and arms in sequence during the drive. A smoother-shaped curve indicates a smoother application of force. The greater the area under the curve, the better your results for that stroke. What should my Force Curve look like? In general, you should strive for a broad arching Force Curve, without any sharp peaks or wobbles. This will show that you are achieving a smooth, continuous drive. How do I change the shape of my Force Curve? You can change the shape of your Force Curve by varying the relative timing and emphasis of the legs, the back and the arms during the drive phase of the stroke. For example, if you really try to explode at the catch, the peak of your curve will shift to the left, like this: Comparing these curves (and remembering your math), you can see that it is not necessarily better to reach a higher maximal force. A broader curve with lower max may even give you a larger area under the curve. Recommendation: Use this display during warm-up when you can be thinking about your technique.

Paceboat
This display of the PM allows you to race against, or row along with, a companion Paceboat. You can set the Paceboat to move at a desired steady target pace, or you can choose to ReRow a previous workout by having the Paceboat be driven by your previous results. You can even race against a friends stored results. The benefits of rowing with this display will be obvious to the competitive amongst us. What better way to keep yourself motivated than with a race? The Paceboat is also good for anyone who relates better to pictures than to numbers. Warning: Be sure you set the Paceboat to the right speed, or it may disappear off the edge of the screen sooner than youd like. Youll still get feedback from the simplified data section at the top, but there will be no competition in sight.

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Bar Chart
This is the best display for showing the recent history of your workout. Its also a good choice for anyone who prefers graphics to numbers. With a quick glance at the plot, youll know whether your performance is improving, fading or holding steady. If youre doing intervals that are short enough to fit on the screen (like Tabatas), youll get a visual comparison of your level of intensity from one interval to the nextand a nice sawtooth pattern. If youre wearing a HR monitor, the plot will display your HR as a function of time over the last 30-50 strokes of your workout. If no HR is present, it will default to showing your power over the last 30-50 strokes, which is generally more relevant to CrossFit.

Large Print
OK, so this display reveals the fact that we are getting older. Some of us need reading glasses. Or maybe its just that the light isnt very good. Or we are working so hard that we cant read the monitor. In any case, this screen is designed for those who prefer fewerbut largernumbers. Youll still get all the critical data.

Setting up the PM for Tabata intervals

(and saving it to your Favorites, if you have a LogCard). Note Do your warm-up first, because the PM will be ready to rock when you finish this quick procedure. Press Select Workout > New Workout > Intervals: Time Use +/- and >/< buttons to set a work time of 0:20 and a rest time of 0:10. Optional Set the pace for the Paceboat if desired. Press Checkmark when done. If no LogCard is present, you are ready to row. The PM will start counting down your first interval as soon as you start rowing. If you have a LogCard inserted, you will now have the option of saving this workout to your Favorites. Answer Yes and you will be given a choice of existing Favorites to replace. Then youll be ready to row and the PM will start counting down your first interval as soon as you start rowing.

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C2 Performance Monitor...

(continued)

2008 Fall Rowing Challenge

CrossFitters, wed like to invite you to take on The 2008 Fall Rowing Challenge, which begins on September 15 and ends on October 15. You can join and add team members any time up to midnight September 30. This is one of our annual team-based challenges, designed to get people into rowing for the Fall. Since its team-based, we thought of you guys. It would be great to have a healthy competition between a number of affiliates. For more details on the challenge and information on creating a team, go to www.concept2cts.com/frc

Prizes!! Prizes!! Prizes!!

All participating teams will have a chance to win your choice of a new Model D or Model E Indoor Rower. We will draw from all teams participating who have at least 10 members on their team who have rowed 100,000 meters or more during the challenge. The lucky winner will receive a brand new indoor rower. There are also prizes for all participants who row over 100,000 meters, as well as extra special prizes for those who row at least 200,000 meters! All participants will also be able to purchase a limited edition Fall Rowing Challenge T-shirt through www.cafepress.com. More details on the shirt will follow. If you have any questions, please email info@concept2cts.com. We hope to see your team on the challenge roster this year!

Judy Geer was a member of three U.S. Olympic rowing teams (1976, 1980, 1984). She placed sixth in both 1976 and 1984; 1980 was the boycott year.) Since then, she and her husband Dick Dreissigacker (also an Olympic rower and co-founder, with Peter Dreissigacker, of Concept2 Rowing) have raised three children who are national-level competitive athletes in their own right. Judy continues to train and race in sculling, running, Nordic skiing, and biathlon.

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