June 2008 Archives

CrossFit East Bay Rest Day 7-01-08

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If you are looking for something interesting to do today try the following:

Run a mile at absolute Maximum Intensity
Within One Minute Perform a One-Rep Max Deadlift

Can both be a PR?

You might need a buddy, or at least a note, to make sure no-one touches your DL.

If you are looking for something interesting to do today, try the following:

Perform kettlebell swings in the following manner (probably men 53#/ women 35#):

Do one swing
Take one deep breath
Do two swings
Take two deep breaths
etc.
When you reach 20, reverse the order and go back down to one:


1
2
3
4
etc...
20
19
18
17
etc...

Frank M. and I will be trying this in Tahoe.

There will be a guest instructor today: Certified CF Trainer and Trainer at The Athletic Playground, Shira Yaziv. Shira is an amazing trainer, athlete and Capoeirista, with an impressive list of credentials, including Certified USA Weightlifting Coach, CF L1 Certification and Certified Capoeira Martial Art Instructor.



WOD

"Tabata That"!

Tabata Burpee
Rest 1 minute
Tabata Sit-Up
Rest 1 minute
Tabata Push-Up
Rest 1 minute
Tabata Squat
Rest 1 minute

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Post Tabata score for each exercise to comments and total for final score.
E.G., 5, 22, 9, 15 = 41

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Burpees, Sit-ups, Push-ups and Squats with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the four stations.

Some performance insights and a scoring example from Mark Twight (edited for clarity):

1. Lying down between exercises lowers HR faster than standing, sitting or walking, indicating better recovery in the short 60 second rest.
2. Alternating upright exercise (squat, burpee) with prone exercises produces lower heart rates, and allows greater overall level of work
3. Improvement happens really fast when the workout is done consistently (bimonthly).
6. High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc. which suggests that local area endurance and lactic acid tolerance improve with this protocol.

Scoring Example:
A total score of 42 (Execllent score, BTW) is determined by adding up the lowest number of reps in any set of each exercise.
18 squats
4 burpee
6 push-up
13 sit-up
This score is a 42.

Please Watch THIS video, for an example of Annie S. Nicole C. and ? performing Tabata Squats.

Also check out THIS video for WHAT NOT TO DO!! Terrible range of motion, I would not count ONE of these reps!

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 080329.

Wilson-th.jpg

Enlarge image

Lt. Col. Dan Wilson, USMC, departing Commanding Officer, School Of Infantry West, has made an indelible impact on combat fitness.


"Dutch", CrossFit Games 2008 - video [wmv] [mov]


Stud Bar - StudBarPull-up.com

Friday 080627

3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

Post time to comments.

SevanEverett1-th.jpg

Enlarge image

Josh Everett, CrossFit Games 2008 - video [wmv] [mov]

For time:
50 Sit-ups
50 Double-Unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

WOD 6-25-08

Four Rounds For Time:
Run 800 Meters
10 55#/35# Kettlebell Snatch Left
10 55#/35# Kettlebell Snatch Right

CrossFit East Bay Rest Day 6-24-08

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Maeve & her dad improvise a GHD for a Father's Day "Michael".

IMG_1100 (Custom).jpg IMG_1097 (Custom).jpg

From the CrossFit message board 6-22-08:

Great response from Coach to a message board comment. Original comment is first:

Lee #128- youre (sic) right on- except that alot (sic) of this success is due to great marketing as well as efficacy - and those strategies could be replicated if anyone cared to- and someone will. You downplay the importance of marketing - but remember the biggest criticism of crossfit (sic) by people who are presumably jealous of its success is that none of this is particularly new- a few elements- but its basically sourcing the extant knowledge with a few twists and the rest is in presentation.
Im (sic) just saying that marketing has a bigger role in this than youll (sic) allow. Ever heard of Ross training? Well- he isnt (sic) great at marketing-maybe thats why.
The acid test will be when a major competitor comes to the table with a new twist on the presentation- they can easily adopt the principles without acknowledging much.
Basically, aside from the name- none of this technique is propritary (sic) - and eventually youll (sic) see more, rather than less of the people like the guy in SA - who only said that he used techniques based on Crossfit (sic) - he was riding on name recognition- but someone at some point will come out with something very similar under a different name and with a new angle-then the competition with Crossfit (sic) will begin. And that isnt necesarily a bad thing- for Crossfit (sic) or the consumer- its just the way of the market. The way I see it; Crossfit (sic) hasnt (sic) reached its tipping point- but it will and trademarked names or not- there will be meaningful competition within five years.
Globo gyms capture market share by being amentiy (sic) rich- their appeal is with day care and spa services and laundry valets- the smaller globo models will figure out that to compete they will either have to ramp up facilities or jump on the old skool bandwagon. Thats (sic) when youll (sic) see new names come out and see this model imitated more widely. They may be starting a grassroots fitness revolution- but market share is the principle behind thousands of affiliates under one name- thats (sic) the best way to keep your version of a great idea on top-its working for you isnt (sic) it?
Remember how AOL won the case against the phone companies- the ubiquity of the dial tone.
The best thing for Crossfit (sic) is to have the word turned into a verb- and surprise surprise- at my certs I dont (sic) hear the word exercise - I heard the word- "crossfitting"
Smart move.
Notice the reaction to the guy in SA- all he said was that he imitated Crossfit- he stated that he wasnt affiliated.
one day Crossfit (sic) will be so big and the competition will be sophisticated enough to the point that that very assertion would be more helpful rather than a threat.
All businesses mature- Crossfit (sic) is not only borrowing from many fitness traditions- they are utilising (sic) marketing principles well known in the entertainment industry for years now- and youll (sic) note that they offer media seminars and affiliate seminars as well now- so Im sure they are aware that growth phases only last for so long. . For my money- it works and like you and most others- thats (sic) all I need to know- I dont (sic) have a dog in this fight.

Comment #240 - Posted by: james at June 21, 2008 3:28 PM




James,

The problem with Ross Training (which is great training) is that Ross hung out on our msg board for a couple of years before launching his program and was at first every bit as much a newbie as anyone has ever been. This is the same problem Mark Twight has compounded with his illegal copyright theft and unethical plagiarism.

Ross is guilty of nothing. He's reinvented the wheel while this community watched. He's reaching people we might not have, and it doesn't take much exposure to find your way back to the source. (Derivative is praiseworthy ONLY when accompanied by improvement. Improvement will be recognized by data. Those are the world's rules.)

The line of reasoning that "the elements of CrossFit were well known and that therefor the program is not original" is factually and logically untenable. Beethoven invented nothing - the notes were each known to all. Shakespeare did nothing original in Hamlet - the words were common place. Andrew Wyeth bought his tempera from readily available sources - colors we've all seen before, so no original works there. Wofgang Puck is no chef - he's using ingredients I can find in my local grocery store. Absurd utterances each, stupid to repeat, and dangerous if believed.

CrossFit is as original as any novel, poem, musical score, recipe OR software (always ones and zeros, therefor never original). The argument you describe is, Sir, stupid, indefensible, and shocking. I don't fault you for it, however. You didn't think it through.

This argument/observation, used sadly by our dear friend Phil Mancini last week, is so weak that when it was offered by one of the Queen's JAG's in Canada during meetings to formally decide whether Canadian Forces needed to attribute/compensate CrossFit for their use of our program, immediately on hearing this week line of argument, the majority quickly decided that this, CrossFit, was IP and that attribution, compensation, and licensing was morally, ethically, and legally required. Good, good, people Canadians. Neither stupid nor dishonest. Great combination of attributes.

And, as for your comment about this, CrossFit, being "extant knowledge", on this point you're 100% wrong.

We've weathered attacks against every single facet of this concept from academia, commercial fitness, athletic training, and Internet turds with no athletic training or experience beyond Internet posting (DD, IronGarm, T-Nation). Truth is CrossFit is "Bizarro World" different from what is going on at every university sports program (except the ones we've infected), commercial gyms (except for the ones we've infected), and among exercise physiologists (except for the ones we've infected).

Our problem, your problem, James, is that you came in during the third stage of Arthur Schopenhauer's dictum that "every truth passes through three stages before it is recognized. In the first it is ridiculed; in the second it is opposed; in the third it is regarded as self-evident." I actually enjoyed the first and second phases best!

Your comments about marketing are spot on. I mentioned unreplicatable methods only to describe the failure in using ineffective programming with the same marketing efforts, or slightly altered or indistinguishable programming to identical marketing efforts.

Let me be clear. Anyone that does for plumbing, architecture, or lawyering what we've done for fitness - create something uniquely effective, and then couple that with our open source, community developing, methods-results-criticisms held to light methodology, will find themselves significantly more successful than businesses as usual.

We "get" blogging, open-source, the Internet, and the new "peer review", like few people anywhere in business. The blogging community doesn't even recognize us as a blog - we're an experiential blog not a self-indulgent teenager's diary so they don't see us. True for folks at MoveableType, amazingly!
Comment #309 - Posted by: Coach at June 22, 2008 7:32 AM




And another great reply from Coach:

SheepDawg007 #106,

You make some good points but miss more than you make.

CrossFit never took off in Santa Cruz. It took off on the Net. From arriving in 95 to launching the website in '01 we had near zero growth. From launching the website in '01 to leaving Santa Cruz in '06 we saw several thousand percent growth!!

Work capacity across broad time and modal domains, CrossFit, is hugely more correlative of athletic potential than anything except athletic fame mentioned in the WSJ article. (This is part of the absurdity of the article.) This is why we've been able to improve the level of athletic performance substantially where substantial improvements are exceedingly rare - where the margins of improved performance are tight. You want to move quickly from Bronze Medal to Gold then CrossFit holds a potential that we can find by no other means.

The question as to whether a CrossFitter is a better basketball player than Larry Bird is fruitless - even misdirected. Would Larry Bird have been a better basketball player with CrossFit? Would two players of Bird's potential remain equal in basketball capacity if one CF'd and the other did not? The first answer is, "hell yes". The second, "hell no". No one who has worked with world class sport athletes in conjunction with CrossFit have any doubt whatsoever. BJ Penn: "CrossFit is like cheating". There are 100's of his caliber who feel the same.

Sport oprtimally develops sport prowess. CrossFit is unrivaled at developing fitness. Fitness is an essential/critical component of sport and athletics. Fitness is the most important component of athleticism. NOT ONE WORLD CLASS ATHLETE OF THOUSANDS WE'VE TRAINED HAS APPROACHED THE FITNESS LEVEL OF A GOOD CROSSFITTER. Not one. (That will change - probably next year.)

No non-CrossFitting sport athlete has demonstrated work capacity like a CrossFitter for the same reason that no non football playing CrossFitter has ever demonstrated the football capacity of football player. It's not their game. We're fitter than non CrossFitting athletes because CrossFit has refined, defined, and focused on fitness far beyond what is being done for sport. The S&C training for most professional sports is....well...frankly...demonstrably ineffective, and fundamentally stupid. We prove that for a living.

We are unique in having defined fitness, first, and and in mathematical terms, second. We've given fitness a scientific footing where none existed before. That is the reason for our successes and popularity (entirely different measures).

Your claims about the mental toughness CrossFit develops are diametrically opposed to the testimony of soldiers engaged in combat, cops in gunfights, and Olympic and professional ball-sport athletes. They'd disagree with you 100%. You use the fighting example, BJ and Chuck Lidell and others, it's quite typical, will tell you they fear nothing like CF. I use those two as examples because they fight for fun and both absolutely positively DREAD CrossFit. Chuck told John Hackelman he'd rather fight Rampage everyday than do the WOD. (On a humorous but instructive note: Chuck told John Hackleman that he wanted to beat my ass more than anyone else's in the world. I actually puckered up a bit. I sent Greg Amundson to go train with him, and Greg came back and said, "great guy, so nice; he wants a piece of you!")

There are legions of NFL, NBA, NHL, Olympic, MMA mega-champions CrossFitting. None has a CrossFit WOD record. I was made privy to Fran and Helen times for starters on a decade long dominant NFL franchise. The times look much more like Brad Pitt's (yep, I just outed him and his trainer) than OPT's or Amundson's. Much closer.

The winner of the CrossFit Games will be the world champion of the "Sport of Fitness" and will have reasonable, supportable, accurate, and precise claim to being a) one of the best athletes on earth, and b) the fittest man/woman/beast alive.

I'd hate to have to argue against that. I'd lose.

Sir, with deep respect, you're very, very wrong.
Comment #114 - Posted by: Coach at June 22, 2008 1:07 PM

WOD 6-2-08

10 Minute Snatch Test
Men 53#
Women 35#
Jog 90 seconds
Sprint 30 seconds
Jog 90 seconds
Sprint 30 seconds
Jog 90 seconds
Sprint 30 seconds
Jog 90 seconds
Sprint 30 seconds

Fundamentals class:


* Energy Systems
* "What about Cardio"?
* Double-Under
* Wall-Ball
* Handstand Push-Up
* Kettlebell Snatch
* Kettlebell Clean & Jerk




Japanese reality TV show "Ninja Warrior (Sasuke)". This is serious CF/Climber stuff. Check out practical application of the Clean and Jerk at 2:30!

Workout "A" (national site WOD)

For Time:
50 Muscle-Ups

Workout "B"

For Time:
20 rounds

10 push-ups
10 KB swing 55#/35#

"Those who do not recognize the physiological import of CrossFit - unprecedented increases in work capacity across broad time and modal domains - are left with no rational explanation of CrossFit's popularity and reach. For these people I am typically seen as a marketing savant whose marketing strategies curiously won't replicate. It's like a blind guy wondering why everyone hangs out under lights at night." - Greg Glassman

Friday 080620

Complete as many rounds in 20 minutes as you can of:
65/45 pound Thruster, 10 reps
10 Pull-ups

Post rounds completed to comments.

Compare to 080430.

OneWorldTrainerWorkout2-th.jpg

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We may have to do this in two heats, depending on how many people show up.
For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
42 Superman (May sub 21 Back extensions)

OR

Seven Rounds for time of
Kettlebell Press 35#/25#
42 Superman

We may be moving in this direction with some of our training. Pretty much all of the CF Benchmark WODS can be done with sandbags which are versatile and cheap. The poundages would have to be cut back a bit for most things, as they are awkward.

HOW TO MAKE SANDBAGS

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Check out CF East Bay Athletes Rebecca and Daniel's Blog at ROCK ON.

Here is a mashup of the RKC snatch test and "Sprint 8".

90 seconds running
30 seconds Sprinting
90 seconds running
30 seconds sprinting
90 seconds running
30 seconds Sprinting
90 seconds running
30 seconds sprinting
10 minutes snatch test 35#/55#

score = total mileage (including return mileage to test area) + total snatches completed

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 080516.






Seven rounds for time of:
10 One legged squats, alternating
12 Ring dips
15 Pull-ups

Post time to comments.

WOD 6-12-08:

Deadlift 5-5-5-5-5




From CrossFit.com, 6-11-08

Darryl Faught has applied to trademark the term "CrossFit" in South Africa. He has a gym he calls CrossFit and is running what he calls CrossFit training. He is not an affiliate, and neither he nor any of his trainers have any CrossFit® certifications.

From the comments:

That is exactly my concern. It's also at the core of my moral, ethical, and legal obligation to all of the affiliates.

My friend Phil Mancini would more quickly understand were it expressed in terms of someone stealing my name, DOB, and SS#. There is no moral, ethical, or legal difference. Had I a choice of having my name/DOB/SS# taken or "CrossFit" the choice would be very, very easy. Take my personal identity not my business identity. One theft creates contestable debt the other takes food out of affiliates' mouths.

I want to share with you all that the pressure you've brought to bear and the resultant search engine "awareness" of this man's larceny saves this small mom and pop a fortune in legal fees, and in the final analysis you're more effective and efficient than high priced lawyers who are fundamentally paralyzed when a miscreant like "The Man" thumbs his nose at them and hides behind a legal system awash in corruption and at risk of collapse.

Not pursuing this matter has been interpreted by courts as evidence for a de facto quit claim on the trademark. Inadequate defense of license has been grounds for loss of licensing rights. We fight for this thing or we're giving it away. There are 600 good men and women and thousands of trainers who have committed their resources, time, and lives to this movement. I'll not look the other way while someone takes it from them. Not anywhere. Not ever.

Thank You, everyone. I'll spend my entire life trying to earn and keep your friendship and support.
Comment #142 - Posted by: Coach at June 11, 2008 11:18 PM

Please do your part to increase "search engine awareness" and let Mr. Faught AKA "The Man" AKA "The Douche" know of your displeasure with his theft of our trademark and his pathetic attempts at copying our system. His email is tracey@crossfit.co.za

WOD 6-11-08

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

Meet at the pull-up bars next to the 400 Meter track @ King School Park @ 5:15 or 6:15


View Larger Map

I will be restarting my Zone Blog at http://crossfitzonediet.blogspot.com/ as of today.


The Zone Diet Explained

Diet is not a dirty word.

It comes from the Greek root meaning "way of life". This is what the Zone Diet is. It's a way of life to help control gene expression to give you the longer and better life we all aspire to.

The Zone Diet gives you the power to turn some genes on and turn other genes off. As a result, you feel your energy soar, watch your waistline shrink, and say goodbye to hunger. In the Zone you are now taking wellness into your own hands.

Any diet that uses the word high or low to describe it is hormonally unsustainable. The only diet that can maintain hormonal balance for a lifetime must use the word moderate to describe it. That's what the Zone Diet is.

It's moderate in:

• Low-fat protein

• Low glycemic-load carbs(mostly fruits and vegetables)

• Heart-healthy monounsaturated fats

The Zone Diet is about balancing your hormones within a specific range to control hunger on fewer calories while still getting the proper nutrients your body needs for long-term health. The Zone Diet can best be described as a moderate-carbohydrate, moderate-protein, moderate fat diet that has approximately one gram of fat for every two grams of protein and three grams of carbohydrates. These ratios represent the newest dietary recommendations from the Joslin Diabetes Research Center at Harvard Medical School for the treatment of obesity and type 2 diabetes. Read Rest of Article.



Proper nutrition is the foundation of athletic performance and fitness. Without it, you can work out as hard as you are able to (which won't be very hard), many hours a week, and you will never progress beyond beginner-intermediate, if that. To quote Coach Glassman from "World Class Fitness in 100 Words": "Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat." Before you get too scared, I know many advanced and elite CrossFit athletes who follow such principals but include one or two "cheat" meals per week (beer, pizza, etc.).

I offer nutritional analysis and guidance to support your goals, whether they be to change body composition (gain muscle, lose fat or both) or to improve athletic performance. The cost is $150.00 and includes a copy of "FitDay" software. This is limited to four persons per week, and will be performed on a first come, first served basis. I will need you to write down everything you eat and drink for a period of one week. I will then spend an hour and a half with you, preferably at your home, so I can see what foods you have on hand  and  install FitDay on your  PC. Not available for MAC.

I also offer total cold-turkey dietary transformation. The cost is $200.00. It includes everything above, and, in addition, I will mercilessly throw out ALL of the junk and unneeded carbohydrate in your home, and go shopping with you at you favorite supermarket to stock your home with 100% wholesome foods.

I don't work with vegetarians, we won't agree, you won't get very good performance, and I don't want to waste your time or mine, or take your money when I know I won't be able to help you.

Pay Here or:
Contact Me Here: info@crossfiteastbay.com
or simply reply to this email with "Nutritional Analysis" in the subject line, and I will invoice you via Google Checkout with further instructions, or make alternative payment arrangements.



Basic Principles

1. Eat animal protein with every meal and snack.

2. Eat 4-5x per day, either 3 meals and 2 snacks, or 4 meals, spaced out evenly.

3. Eat "Zone" proportions, 40/30/30 carb-protein-fat in every meal or snack.

4. Get the majority of carbs from low glycemic index sources, such as vegetables and certain fruits. Treat starches (bread, rice, etc.) as condiments and eat them in moderation.

5. Eat mostly whole foods. Anything packaged is not a whole food.

6. Practice "perimeter shopping". Whole foods are found on the perimeter of the supermarket, processed foods in the aisles.

7. Create opportunities for success. Stock your home with healthy foods and minimize junk. Carry food with you to avoid temptation.





Online resources:

CrossFit & Zone Diet This is my training and nutrition blog, which I will be updating daily again, starting today.
Before/after CrossFit & Zone Diet

The Zone Diet This is the basis of most high-performing CrossFitter's diets.

Zone Block Chart

The Paleolithic Diet This is the "race car" of diets. Demanding, difficult and delivers stunning results when combined with the Zone. The basis of most elite CrossFitter's diets.

Robb Wolf Wonderfully opinionated CrossFit Nutrition Guru.

The Anabolic Diet Advanced dietary technology for the true fanatic, with a focus on building muscle and shedding fat.

The Naive Vegetarian





Adult beverages in The Zone

If you drink alcohol, there is a definite hierarchy of beverages from OK to very bad.

Best to Worst:

1. Red Wine
2. White Wine
3. Spirits & Non-Sugary Cocktails  ( Whiskey, Rum, Manhattan, Martini)
4. Dark Beer
5. Liquor (Grand Marnier, etc.)
6. Beer
7. Sugary Cocktails (Margarita, etc.)
8. "Calorie Bombs" (White Russian, Mudslide, etc.)

You should consider adult beverages to be carbs, and you should always eat protein with them and moderate other carb intake when drinking. For example one glass of red wine (3.5 oz) + one string cheese is a good choice.




I offer nutritional analysis and guidance to support your goals, whether they be to change body composition (gain muscle, lose fat or both) or to improve athletic performance. The cost is $150.00 and includes a copy of "FitDay" software. This is limited to four persons per week, and will be performed on a first come, first served basis. I will need you to write down everything you eat and drink for a period of one week. I will then spend an hour and a half with you, preferably at your home, so I can see what foods you have on hand  and  install FitDay on your  PC. Not available for MAC.

I also offer total cold-turkey dietary transformation. The cost is $200.00. It includes everything above, and, in addition, I will mercilessly throw out ALL of the junk and unneeded carbohydrate in your home, and go shopping with you at you favorite supermarket to stock your home with 100% wholesome foods.

I don't work with vegetarians, we won't agree, you won't get very good performance, and I don't want to waste your time or mine, or take your money when I know I won't be able to help you.

Pay Here or:
Contact Me Here: info@crossfiteastbay.com
or simply reply to this email with "Nutritional Analysis" in the subject line, and I will invoice you via Google Checkout with further instructions, or make alternative payment arrangements.

Insane Body Control and Brute Strength!




Sunday 080608

Ten rounds for time of:
12 Burpees
12 Pull-ups

Post time to comments.

Maximus: Adult Monkey Bars




4 rounds for time:

Run 800 Meters
4 Handstand Push-Ups
4 Pistols Each Leg
12 Kettlebell Swings, 2 Pood/1.5 Pood

Weightlifter's Dream





For time:
135 lb Squat clean, 10 reps
100 Sit-ups
135 lb Squat clean, 8 reps
80 Sit-ups
135 lb Squat clean, 6 reps
60 Sit-ups
135 lb Squat clean, 4 reps
30 Sit-ups
135 lb Squat clean, 2 reps
20 Sit-ups

For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

Post time to comments.




Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats

You Walk Wrong

It took 4 million years of evolution to perfect the human foot. But we're wrecking it with every step we take.


This shoe and the stilettos and Adidas sneakers on the subsequent pages are trompel'oeil paintings applied directly to the feet. Nice as they look, you can't buy them.
Makeup by John Maurad and Jenai Chin.  
(Photo: Tom Schierlitz)

Walking is easy. It's so easy that no one ever has to teach you how to do it. It's so easy, in fact, that we often pair it with other easy activities--talking, chewing gum--and suggest that if you can't do both simultaneously, you're some sort of insensate clod. So you probably think you've got this walking thing pretty much nailed. As you stroll around the city, worrying about the economy, or the environment, or your next month's rent, you might assume that the one thing you don't need to worry about is the way in which you're strolling around the city.

Well, I'm afraid I have some bad news for you: You walk wrong.

Look, it's not your fault. It's your shoes. Shoes are bad. I don't just mean stiletto heels, or cowboy boots, or tottering espadrilles, or any of the other fairly obvious foot-torture devices into which we wincingly jam our feet. I mean all shoes. Shoes hurt your feet. They change how you walk. In fact, your feet--your poor, tender, abused, ignored, maligned, misunderstood feet--are getting trounced in a war that's been raging for roughly a thousand years: the battle of shoes versus feet.

Last year, researchers at the University of the Witwatersrand in Johannesburg, South Africa, published a study titled "Shod Versus Unshod: The Emergence of Forefoot Pathology in Modern Humans?" in the podiatry journal The Foot. The study examined 180 modern humans from three different population groups (Sotho, Zulu, and European), comparing their feet to one another's, as well as to the feet of 2,000-year-old skeletons. The researchers concluded that, prior to the invention of shoes, people had healthier feet. Among the modern subjects, the Zulu population, which often goes barefoot, had the healthiest feet while the Europeans--i.e., the habitual shoe-wearers--had the unhealthiest. One of the lead researchers, Dr. Bernhard Zipfel, when commenting on his findings, lamented that the American Podiatric Medical Association does not "actively encourage outdoor barefoot walking for healthy individuals. This flies in the face of the increasing scientific evidence, including our study, that most of the commercially available footwear is not good for the feet."

Okay, so shoes can be less than comfortable. If you've ever suffered through a wedding in four-inch heels or patent-leather dress shoes, you've probably figured this out. But does that really mean we don't walk correctly? (Yes.) I mean, don't we instinctively know how to walk? (Yes, sort of.) Isn't walking totally natural? Yes--but shoes aren't.

"Natural gait is biomechanically impossible for any shoe-wearing person," wrote Dr. William A. Rossi in a 1999 article in Podiatry Management. "It took 4 million years to develop our unique human foot and our consequent distinctive form of gait, a remarkable feat of bioengineering. Yet, in only a few thousand years, and with one carelessly designed instrument, our shoes, we have warped the pure anatomical form of human gait, obstructing its engineering efficiency, afflicting it with strains and stresses and denying it its natural grace of form and ease of movement head to foot." In other words: Feet good. Shoes bad.

Perhaps this sounds to you like scientific gobbledygook or the ravings of some radical back-to-nature nuts. In that case, you should listen to Galahad Clark. Clark is 32 years old, lives in London, and is about as unlikely an advocate for getting rid of your shoes as you could find. For one, he's a scion of the Clark family, as in the English shoe company C&J Clark, a.k.a. Clarks, founded in 1825. Two, he currently runs his own shoe company. So it's a bit surprising when he says, "Shoes are the problem. No matter what type of shoe. Shoes are bad for you."

This is especially grim news for New Yorkers, who (a) tend to walk a lot, and (b) tend to wear shoes while doing so.

I know what you're thinking: If shoes are so bad for me, what's my alternative?

Simple. Walk barefoot.

Okay, now I know what you're thinking: What's my other alternative?

Galahad Clark never intended to get into the shoe business, let alone the anti-shoe business. And he likely never would have, if it weren't for the Wu-Tang Clan. Clark went to the University of North Carolina, where he studied Chinese and anthropology. He started listening to the Wu-Tang, the Staten Island rap collective with a fetish for martial-arts films and, oddly, Wallabee shoes. As it happens, Clark's father had invented the Wallabee shoe. "I figured this was my chance to go hang out with them," Clark says. "One thing led to another, and we developed a line of shoes together. That's what sucked me back into the industry."

After college, Clark returned to England, where he started working with Terra Plana, a company devoted to ecologically responsible shoes, and started United Nude, a high-design shoe brand, with the architect Rem D. Koolhaas. Then, in 2000, Clark was approached by Tim Brennan, a young industrial-design student at the Royal College of Art. Brennan was an avid tennis player who suffered from chronic knee and ankle injuries. His father taught the Alexander Technique, a discipline that studies the links between kinetics and behavior; basically, the connection between how we move and how we act. Brennan's father encouraged Tim to try playing tennis barefoot. Tim was skeptical at first, but tried it, and found that his injuries disappeared. So he set out to design a shoe that was barely a shoe at all: no padding, no arch support, no heel. His prototype consisted of a thin fabric upper with a microthin latex-rubber sole. It wasn't exactly a new idea. It was a modern update of the 600-year-old moccasin.

Whoa.

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